New Year Diets + Fitness – The Right Way

So it’s january, 90% of people may have made a decision to change their body in someway by starting a new diet or fitness plan. They’ll Buy Diet Plans or invest in something with “proven” results, such as celebrity regimes and DVDs.

Now don’t get me wrong, if these work for you and your getting results your happy with, then that’s fine keep doing what your doing. I’m not here to judge i’m here to make sure anyone that reads this will get GUARANTEED RESULTS by using this very simple method.

  1. Set yourself a goal (make it achievable, more you achieve the more motivation you’ll give yourself)
  2. Now depending on the above you’ll have to decide on of 2 options :-

A) Weightloss

B) Muscle gain/Body shape

3. Now the next part is the TRICK

WEIGHT LOSS = Calorie Deficit

WEIGHT GAIN = Calorie Surplus

Its that simple. 3 steps that could change your life.

Now the question you ask is “how do i know how many calories i need” read below


First find out how many calories your body needs at REST to do this you need to find your BMR the equation is this:-


BMR= 66+(6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)


BMR= 655+(4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)

That’s it, now you’ll have your resting calorie intake. Then factor in your new fitness plan so moderately active would 3 times a week so

– BMR x 1.55

Now you have what you should be eating to feed your body during a moderately intensive workout regime. to get weight loss make a deficit of about 500 calories so just take off 500 and that’ll give you your target calories for gradual weight loss. For muscle building i would say increase it by 250 calories and that’ll give you your target calories for gradual weight gain.

This technique is called Flexible Dieting and involves counting macros, Macros are Macronutrients these are (Carbs, Proteins and Fats). The reason its flexible is because you can adjust it accordingly, so lacking energy in a muscle orientated workout? up the carbs. Feel depleted in High Intensity Interval Training? Up the Fat and lower the carbs, that way you’ll burn the fat. it can be adjusted daily or weekly or even monthly (i think weekly is about right). You can decide based on how your body responds to those percentages.

Depending on your goals, i would say Carbs 50%, protein 30% and fats 20%.

So by doing this you need to know what food is worth what and in the modern day we do have an app for it, there are hundreds, by doing this you will see results GUARANTEED.

Now you know what the secret is all you gotta do is make sure you keep track of what you eat and adjust the macros based on the goals your achieving or intensity of the workout make sure you also train effectively, 80% diet 20% workout.

This isn’t the only way to achieve your goals but its the most popular way at the moment due to its flexibility and simplicity. Give it a try it could be the best thing you ever did.

Thanks For reading.

Happy Body Transformation 😀



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