No Limits Training LLC

Happy New Years! Here’s some more info on when to increase your calories during your reverse diet!
#2022

Hope everyone had a great Christmas! Celebrating 1 year of having our senior adoptee Trixie. Literally the sweetest dog ever.

Best thing you can do when starting a reverse diet is to track! That means tracking ever lick, bite, and taste! It can be tedious but this will also help you differentiate from actually being hungry and just having a craving.

A question you’ll find yourself asking-
Is this food something that’s worth consuming knowing I’ll have to figure out how to track it if I want this reverse diet to work correctly.

A lot of the time the answer is no. It’s paramount to get those first 2-3 weeks as accurate as possible so we know exactly where your current metabolism is starting from and can reassess our goals from there!

A reverse diet is focusing on improving your metabolism. If you’re someone who’s eating 1,200 calories and not losing weight, it’s time to consider starting a reverse diet.

It’s a lot easier to diet from 2,000 or 3,000 calories starting out than it is starting at 1,200. No one wants to end their diet eating 600 calories, it just doesn’t carry over to the long term.

Real talk….
If you’re coming to me eating 1,200 calories or less and asking me to help you lose weight… It’s not happening, I’m going to tell you that you need to consider starting a reverse diet and building that metabolism to a point you can’t actually diet and sustain the weight loss.

One of the first steps to starting a diet is tracking your calories! I have my clients track for at least two weeks to see exactly where you’re starting from and if your metabolism is even ready to start a diet phase.

I like to use the Mueller equation to help determine if your metabolism is ready. Yeah you have to do math… sorry if you don’t want to do math hire me and I’ll do it for you 😅

The Mueller Equation is:
First convert your weight from LB to KG

13.587xLBM) + (9.613xFM)+(198Xsex)-(3.351Xage)+674=BMR Sex-M=1 F=0

Yeah lots of math, and you’ll need to know your body fat % but this will give you a much more accurate figure of where your BMR *basil metabolic rate) is.

Now the math doesn’t end there you’ll want to multiply your activity lvls X your BMR and that will give you an idea of where your optimal metabolism should be.

Activity lvls go as

1.2 sedentary
1.375 light activity
1.55 moderate activity
1.725 very active
1.9 extra active

Now you should have a pretty large number, my BMR alone is 1,844 calories X my activity lvl which has been pretty light recently. So for me my optimal metabolism would be maintaining around 2,500 which is pretty spot on for what I’ve been doing.

A ton of info there let me know if you’d like me to break these down even further in future videos!

What are Macros?

Macros is short for Macronutrients.
The main nutrients our bodies need are protein, carbs and fats.

Every macronutrient contains a certain amount of energy or “calorie” per gram

1 gram of fat = 9 calories
1 gram of carbohydrate = 4 calories
1 gram of protein= 4 calories
And for extra credit
1 gram of alcohol = 7 calories 🤯

Love this stretch l! Make sure you’re not using to heavy of a weight, I typically use 15-20 lb dumbbells.

If you’re interested in starting your fitness journey off on the right foot, feeling better, and moving better, checkout my essentials program at
Nolimitstrainingllc.com

Just got back from my vacation to universal! Had a blast but now it’s time to work more on that thoracic extension, especially after sitting in airplanes and on rides for so long!

Nolimitstrainingllc.com

Let’s get those spines moving!

Nolimitstrainingllc.com