In our previous blog, we have established the scientific reasoning behind why counting calories is as imprecise as they come. Here is the article in case you missed it.
Here at Crux Fitness Center we have always been about providing as much value as possible and help as many people as possible. So here is a WAY better way for sustainable weight loss and fat loss.
Following this guide coupled with a sensible exercise program will do wonders for your fitness and health, on top of losing weight and losing fat!
So what is it? This is the Hand Measure system which is super convenient and much much easier than counting calories. It is nearly as accurate, again, due to the big margin of error in calorie counting.
Simply follow this guideline.
1 portion of protein = 1 palm size (in area and in thickness)
1 portion of veggies = 1 fist size
1 portion of carbs = 1 cupped hand
1 portion of fat = 1 thumb size
Once you understand the basic measurement units, now follow these guidelines for the different genders.
For active men, here is a great starting point:
2 portions of protein
2 portions of veggies
2 portions of carbs
2 portions of fat
Follow this portion guide 3 to 4 meals a day. This will give you around 2300 ~ 3000 calories per day.
For women, follow this portion suggestion:
1 portion of protein
1 portion of veggies
1 portion of carbs
1 portion of fat
Follow this portion guide 3 to 4 meals a day. This will give you around 1200 ~ 1500 calories per day.
Now that you have the recommended starting point, now comes the most important step: customize the portions based on your individual fat loss, weight loss, muscle gain, strength gain, and or other goals.
With a consistent way of measuring out your portions easily and quickly, now we can make the following adjustments based on the various fitness and weight, fat loss goals.
If your goal is to gain muscle and strength, based on how you feel and the results, you can start by making the following adjustment:
For men, start by adding 1 more portion of carbs, and or, 1 more portion of fat to a few of the meals per day.
For women, start by adding 1/2 more portion of carbs, and or, 1/2 more portion of fat to a few of the meals per day.
Now using our outcome based approach, make further adjustments based on the results.
One thing that is easy to lose sight of is the fact that we need to have the mindset of a scientist. Once we can consistently consume the portions 80% of the time, then whatever results you get from that should be nothing more then your data points.
If you start to gain fat when your goal is to lose fat, you will be inclined to blame it on the “diet”, panic, and start looking for the miracle pill which doesn’t exist. Worse, you might feel discouraged and just quit altogether.
This is when you have to remind yourself. As long as we treat all results as pure data, we can make the necessary adjustments.
Just refer back to the simple steps. Establish your baseline portion size. Add or subtract portions based on the results you get.
It is really just that simple.
If you need help with accountability and more in depth coaching, let me know, and I would be more than happy to go over the details of our training program with you.