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Another question from the other day was about macronutrients. Sometimes we assume everyone understands calories and macronutrients and energy balance. Let’s quickly go over the basics.
First let’s discuss energy balance. This just means how much energy (calories) you’re taking in minus how much energy you’re burning. In order to lose weight, you must be in a negative energy balance or burning more energy than you’re taking in.
Calories are how we measure the energy in food. The calories come in different forms called macronutrients. There is FAT, CARBOHYDRATE, and PROTEIN. (And alcohol).
Fat has 9 calories per gram. Carbohydrates have 4 calories per gram. Protein has 4 calories per gram as well. Alcohol has 7.
A calorie is a calorie in terms of measuring energy as described, but how our bodies metabolize and use the calories differently depending on which macronutrient they came from. Eg fat calories can be easily stored as fat where protein is very hard to store as fat.
Things get more complicated because depending on the type of food the macronutrients get packaged in we may absorb more or less of it. Eg eating whole almonds will result in less energy absorbed versus ingesting straight up oil. This is due in part to the fiber content of the almond. We can discuss fiber another day as it needs a whole post about it.
Anyway, the picture shown shows examples of foods that have various types of macronutrients so you can see the differences. Happy Sunday y’all!
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Diane is one of the most amazing people we have ever coached. She was diagnosed with Parkinson’s disease 2 years ago. Within that time she has had about 5 falls, ruptured her Achilles’ tendon and endured a concussion. Today, she told me that when she was waiting for the ambulance the last time she fell, she told herself “I have to change something.” That “something” was strength training. When people come to us with conditions like this, we are honest with them. We let them know that we can’t cure this type of thing, but we can take what abilities you do have and make them better and that’s NEVER a bad thing.
I can’t imagine the toll a chronic disease like this could take on the mind along with the body. Diane is extremely positive and her attitude toward her condition is relentless. She trusts us, she works extremely hard, and she never misses training.
A month ago she couldn’t stand up out of the chair in our gym by herself, today she controlled her own bodyweight and squatted sets of 3 reps on her own accord down to a bench. Our first goal is to get her to do a bodyweight squat unassisted, she’s almost there.
The amount of perspective Diane provides to all of us at the gym is priceless. Thank you Diane.
Today was Randall's 5th workout. He squatted 85# for 3 sets of 5. We started light and have slowly added weight on all of the lifts. He's also lost some bodyweight in the process! His secret? Lifting weights, biking, and being more careful with his food choices and intake. #raimondistrength#fargo#fargonorthdakota#strength @langloissmith @daddocrandall
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The best advice to get a “toned” body! @rp_transformations
In general, women overestimate how much body fat they are carrying and often fall into the trap of thinking fat loss is going to get them the “toned” look they are after.
The default solution in most of these cases is to severely restrict how much food they are eating
and hop on the treadmill for endless hours of cardio. The result is – at best – some fat loss with equal, if not, greater amounts of muscle loss and a look that’s far from they outcome they were after, and at worst, binge eating episodes caused by the frustration of not seeing the results they are working so hard for.
If you are a woman who has been through a similar situation or who wants to join a gym with the hopes of changing their body shape, here’s how you get the “toned” body of your dreams.
Go to the gym with the intent of trying to build muscle, cause that’s what the gym is for, not for
Focus on primarily compound lifts that target the body parts you’re trying to develop and lift weights that are actually challenging (meaning, you can’t do more than 15 or so reps with them). While ensuring proper execution, try to get stronger over time, adding weights and / or reps whenever you can.
Due to biological and habitual reasons, most women don’t get anywhere near the amount of
protein they would need to support their training and recovery. Try to get around 0.8 – 1 g of protein / lb of bodyweight (1.8 – 2.2 g /kg bodyweight protein) each day from mostly high quality sources, but don’t forget to eat plenty of fruits and veggies too.
If you have a lot of weight to lose you might need to implement some more precise calorie
control strategies, but if you’re at at a healthy bodyweight and body composition, simply implementing these 2 key things consistently will transform your body and will set you on the
path to the body you want to achieve. 📷: @szotaktme
Three times a week I write short posts on my site about training. Sometimes it veers a little into other areas. I usually keep the posts brief(maybe a minute or two to read). You can find today's post called "A character building day" in the link in my profile.
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A little over 7 years ago, this special lady on the right couldn’t squat a 45Ib barbell. Well this past week she became the IPF World Champion in the Masters 4, 84kg+ division. She has defeated cancer and alcohol addiction so it’s no surprise that an untimely bout of sciatica failed to hold her back from representing her country to the fullest. She is a true inspiration and her team and coaches couldn’t be more proud!#itsnevertoolate#superwoman#nanstrong#blingbling 🥇🥇🥇🥇
@coach_herauf came up from South Dakota yesterday to get some feedback on his technique.
Everyone can benefit from an objective pair of eyes evaluating their form and seeing issues the lifter may not be aware of.
It's also important to note that your form doesn't need to be 100% perfect in order to progress. •
If you don't have access to a coach(or online coaching) don't be afraid to teach yourself and make some mistakes along the way. There are plenty of free resources out there to guide you in the process.
For more information check out my latest journal entry on raimondistrength.com called "Make Mistakes."