Hey guys,
Welcome to Phase 2.
We are not going to throw everything from phase 1 out; instead we are actually going to get more diligent in the process. Not only are we keeping the eliminated foods out of our diet, we are also now going to keep track of what we are actually eating. But before we know where we are going, we have to know where we are. And let me be the one to tell you, getting fit and healthy is not easy, it takes a little bit of effort but it is very worth it.
Step 1: The Tracker
Print a physical copy or Open a digital copy of your tracker and lets start filling it out starting with your name. If you do not have a copy of the tracker, please email me at
info@ownpaceathletics.com
Step 2: Your Goal
Think about what you want to accomplish and write it down. Also, think about how big or small that goal is and the amount of effort required to accomplish it. For example, losing 5 pounds and losing 30 pounds by the same person does not require the same amount of effort. So if you want a noticeable change, you’ll have to make simple but significant lifestyle changes.
Step 3: Record your Initial weight
Measure your initial weight on day zero (the day before you start tracking) and fill out the starting weight portion of the tracker.
Step 4: Determine your recommended calorie consumption
Download “myfitnesspal” app or any calorie counting app if you don’t already have one.
• Create an account and enter your information as directed such as your goals, fitness level, height, weight, age, gender, exercise level, and goals.
• The app will then construct a plan for you consisting of your TDEE (total daily energy expenditure) based on the information you provided
Once you have that number enter it into the recommended calorie consumption and it makes your fitness journey extremely simple and intuitive. It also gives you full accountability of your goals, you can no longer say “I don’t know” or make any other excuse.
If you want to lose weight and you are eating more than the calorie goal stated, you will not lose any weight and most likely gain weight. Same goes for muscle gain, if you are not eating enough.
Also, you can keep track of your activity/step in the app also so it adjusts your calories.
- In the app's "More" page, tap "Settings" then "Steps."
Step 5: Filling out the tracker
Why you need the scale.
Morning weigh in: why is it important to weigh yourself in the morning? Well because you don't have the added weight of a recent undigested meal. During the day, when you're eating and drinking, those foods (and fluids) add weight—at least until they're digested and excreted. Just a cup of water adds half a pound, for example—and 20 percent of most meals are water, which adds up to a lot of extra weight. Since you're not eating or drinking during the night (unless you get the midnight munchies), your body has a chance to remove extra fluids (that's why you pee so much in the morning when you wake up). So weigh yourself in the morning ... after you pee.
Why you need the tape measure.
Waist and hip measurements:
Why is it important to measure your waist? Waist circumference (distance around the waist) is a common measure used to check for fat held around the stomach. Having extra body fat around the stomach-more than 35 in. (88 cm) for women and more than 40 in. (102 cm) for men-increases your risk of heart disease and diabetes.
Why is it important to measure your hips? Not all excess weight is the same when it comes to your health risks, so the weight in your hips and buttocks have a different health risk than the ones in the abdominal area, so it’s good to keep track.
Below is how you measure it.
Also, there is the waist to hip ratio which measures the ratio of your waist circumference to your hip circumference. It determines how much fat is stored on your waist, hips, and buttocks. People who carry more weight around their midsection (an apple-shaped body) are at higher risk for heart disease, type 2 diabetes, and premature death than those who carry more of their weight in their hips and thighs (a pear-shaped body).
According to the World Health Organization (WHO), a healthy Waist to Hip ratio is:
0.9 or less in men
0.85 or less for women
In both men and women, a WHR of 1.0 or higher increases the risk for heart disease and other conditions that are linked to being overweight.
Calories consumed:
Now this is where myfitnesspal really comes in handy. Pretty much everything you eat will be input into the app to see how what you are currently eating compares to your current recommended calorie consumption.
For Phase 2, we are going to focus even more on the elimination diet from phase 1 but this time we are going to track what we are actually eating. In phase 3, I’ll make my recommendations on healthy options you can substitute things with based on your results from this week. So, if you eliminate everything from phase 1 and you track what you are eating in phase 2 and you notice you are still exceeding your calorie recommendation and not losing weight, then phase 3 will correct that because we’ll start focusing even more on portion control.
If you notice, I’m not making you do everything all at once because different things work for different people and why we track each phase separately is so you can identify what works specifically for you.
This is why you need the pedometer
Steps walked: I know we’ve all heard that whole take 10,000 steps a day thing, but do you know why? So check this out, completing 10,000 steps a day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing 10,000 steps each day. Ps: if you want to lose more, then move more. 10,000 steps is just the minimum!!!
That’s everything we need for phase 2. In phase 3, we’ll focus on specific fat burning workouts, food options and portion control.
See you in a week with more and more stuff,
Thanks,
Olan