6 Ways to See More Changes In Your Fitness and Nutrition Program

Its been a long while since I wrote something… but I wanted to start back up again and write about how you can see more changes.

Changes can come in all form from the scale going down, to being able to increase the amount of weight you use, to being down a dress/pant size- basically any of this stuff in nature.

So here are the ways:

Nutrition wise:

  1. Pay attention to calories. They do matter. If you are eating well- lean protein and good veggies, fruit, lots of water…you will have a harder time going over the calories you need to lose weight. But if you want to lose weight, you need a deficit. To figure out how many calories you need to eat to hit your goal- check this site out: https://www.precisionnutrition.com/the-pn-weight-loss-calculator-updated
  2. Drink your water- shoot for 1/2 your bodyweight in ounces. Water goes along way.
  3. Up your protein… general goal shoot for 100 g a day. This may seem like a lot but try to progressively build up to it

Workout wise:

  1. Strength train. I can’t think of anyone who doesn’t gain an advantage by doing this. Getting stronger for life, so you move and feel better does wonders. Helps improve bone density. The list could go on and on.  In an ideal world, shoot for 2-3 days of weight training with full body workouts. Your body moves as a whole, so do movement based workouts rather than putting muscles together piece by piece
  2. Cardio- short burst like intervals or a steady state walk or elliptical can help just getting the heart rate up and moving freely.


  1. The top thing that leads to the most success is CONSISTENCY. If you only eat well on weekdays or only get moving when its convenient- you won’t get the results you want. Being consistent day in and day out gets the best results.



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