Macro Diet Plan for Fast Weight Loss • IIFYM • Calculate Your Macros - Feed https://www.iifym.com Sun, 26 Jan 2020 20:34:41 +0000 en-US What’s The Bmr Formula? Can you lose weight by eating your BMR? https://www.iifym.com/bmr-calculator/how-to-calculate-bmr/whats-the-bmr-formula-can-you-lose-weight-by-eating-your-bmr/ Tue, 01 Oct 2019 02:56:06 +0000 https://www.iifym.com/?p=470672---aca64aa1-3911-4087-84b8-62555c32bb9f

This Is How To Work Out Your BMR, And Then How To Understand And Utilize That Information

What Is the Definition of Basal Metabolic Rate (BMR)?

Basal metabolic rate, or BMR, is the measurement of an organism's energy expenditure when at rest. To put that in more simple everyday terms, your BMR is, in essence, the amount of energy required to maintain life, when you are not eating or exercising. The act of eating or exercising requires extra energy, which is why those two activities are removed from the equation.

Let's Work Out Your Individual BMR

How do I calculate my BMR?

Many people underestimate the number of calories or energy it takes to simply go about your everyday life. Think of all the functions that occur subconsciously, such as breathing, blinking, pumping blood around your body, growing new cells, etc. The list is virtually endless, and that is before you undertake even the most basic of exercise, such as taking a short walk to the local store.

In layman's terms, the amount of energy (calories) that your body needs just to function when resting over twenty-four hours is known as the basal metabolic rate or BMR. The minimum requirements in terms of energy/calories requires a considerable number of calories, even if you are literally sitting around resting on a sun lounger all day. In fact, the BMR accounts for over 60 percent of the total amount of energy your body burns every single day.

In an ideal world, you would be able to flick a switch and alter your BMR overnight, and while this is not an option, you can modify it over time provided you know specific vital figures. By working out the calculation, and then manipulating your BMR and body to work for you, it is entirely feasible to develop a smarter strategy for weight loss and a healthier lifestyle.

Is There A Standard BMR That Everyone Shares?

Statistically speaking, as you might imagine, everyone has a unique and individual, but as there is an average for both men and women.

For women, the average BMR in the United States is 1,493 calories.

For men, the average BMR in the United States is 1,662 calories.

what is bmr basal metabolic rate

BMR - The Basics

Calculating your individual BMR with 100 percent accuracy would require an appointment with an expert, who has the facilities available, to measure your carbon dioxide and oxygen levels. This measurement would need to take place after the subject has slept for 8 hours and fasted for twelve.

Although there is a benefit to getting the measurement perfectly right, for the vast majority of people, a rough estimation will suffice. This is possible by using the Mifflin-St. Jeor equation which was developed and put into mainstream use in 1990. In fact, amongst the experts in the field, this method is now considered the standard for calculating BMR.

This Is The Equation Used To Calculate Your BMR

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

The good news is that you don't need to be a math nerd to work out your BMR, because you can simply use our FREE BMR Calculator.

Why Are Height and Weight Relevant?

Simply put, the larger a person is, the more fuel they will require just to sustain their larger organs. Consequently, if you are heavier or taller than average, then you will also have a higher BMR. Following the same thought process, as and when you lose eight, your BMR will also decrease, because your body will need to burn fewer calories to operate. Alternatively, if you start to visit the gym regularly and build up muscle mass, then your BMR will increase.

Other Factors To Take Into Consideration

Age - Your metabolic rate will decrease with age because statistically, it has been shown that muscle mass declines by between five and ten percent every decade after you reach your 30th birthday. You can counteract this somewhat by engaging in weight training to try and replace lost muscle mass. Concentrate on circuit training, with exercises such as squats, lunges, and core exercises. Although it might seem tempting to focus on individual muscle groups, this is not generally regarded as being as efficient in strengthening your body.

Gender: The composition of the body varies quite significantly between men and women, which is why a woman's BMR is, on average, about five to ten percent lower than that of a man.

What Does Your BMR Tell You?

Your BMR tells you the amount of energy typically measured in calories which your body needs to function properly when resting during the course of a 24 hour period. Although it is highly unlikely ever to happen unless you are ill, the idea is to measure the number of calories your body would use if you spent 24 hours in bed resting.

What Is The Average BMR Rate?

The average BMR rate will vary between males and females. The average BMR rate for an American woman is about 1400 calories, and for a man, it is about 1800.

Should I Aim For A Higher BMR Rate?

Truthfully, there is no such thing as a good BMR rate. Do not become obsessed with your BMR rate; it is merely your base metabolic rate. Think of it as nothing more than the number of calories which you require to maintain your weight when you are doing nothing on a particular day. In basic terms, if you want to lose weight then consume fewer calories than your BMR, if you want to gain weight consume more calories than your BMR.

 

 

What’s The Bmr Formula? Can you lose weight by eating your BMR? was first published on IIFYM STORE IIFYM MEMBERSHIP

]]>

This Is How To Work Out Your BMR, And Then How To Understand And Utilize That Information

What Is the Definition of Basal Metabolic Rate (BMR)?

Basal metabolic rate, or BMR, is the measurement of an organism's energy expenditure when at rest. To put that in more simple everyday terms, your BMR is, in essence, the amount of energy required to maintain life, when you are not eating or exercising. The act of eating or exercising requires extra energy, which is why those two activities are removed from the equation.

Let's Work Out Your Individual BMR

How do I calculate my BMR?

Many people underestimate the number of calories or energy it takes to simply go about your everyday life. Think of all the functions that occur subconsciously, such as breathing, blinking, pumping blood around your body, growing new cells, etc. The list is virtually endless, and that is before you undertake even the most basic of exercise, such as taking a short walk to the local store.

In layman's terms, the amount of energy (calories) that your body needs just to function when resting over twenty-four hours is known as the basal metabolic rate or BMR. The minimum requirements in terms of energy/calories requires a considerable number of calories, even if you are literally sitting around resting on a sun lounger all day. In fact, the BMR accounts for over 60 percent of the total amount of energy your body burns every single day.

In an ideal world, you would be able to flick a switch and alter your BMR overnight, and while this is not an option, you can modify it over time provided you know specific vital figures. By working out the calculation, and then manipulating your BMR and body to work for you, it is entirely feasible to develop a smarter strategy for weight loss and a healthier lifestyle.

Is There A Standard BMR That Everyone Shares?

Statistically speaking, as you might imagine, everyone has a unique and individual, but as there is an average for both men and women.

For women, the average BMR in the United States is 1,493 calories.

For men, the average BMR in the United States is 1,662 calories.

what is bmr basal metabolic rate

BMR - The Basics

Calculating your individual BMR with 100 percent accuracy would require an appointment with an expert, who has the facilities available, to measure your carbon dioxide and oxygen levels. This measurement would need to take place after the subject has slept for 8 hours and fasted for twelve.

Although there is a benefit to getting the measurement perfectly right, for the vast majority of people, a rough estimation will suffice. This is possible by using the Mifflin-St. Jeor equation which was developed and put into mainstream use in 1990. In fact, amongst the experts in the field, this method is now considered the standard for calculating BMR.

This Is The Equation Used To Calculate Your BMR

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

The good news is that you don't need to be a math nerd to work out your BMR, because you can simply use our FREE BMR Calculator.

Why Are Height and Weight Relevant?

Simply put, the larger a person is, the more fuel they will require just to sustain their larger organs. Consequently, if you are heavier or taller than average, then you will also have a higher BMR. Following the same thought process, as and when you lose eight, your BMR will also decrease, because your body will need to burn fewer calories to operate. Alternatively, if you start to visit the gym regularly and build up muscle mass, then your BMR will increase.

Other Factors To Take Into Consideration

Age - Your metabolic rate will decrease with age because statistically, it has been shown that muscle mass declines by between five and ten percent every decade after you reach your 30th birthday. You can counteract this somewhat by engaging in weight training to try and replace lost muscle mass. Concentrate on circuit training, with exercises such as squats, lunges, and core exercises. Although it might seem tempting to focus on individual muscle groups, this is not generally regarded as being as efficient in strengthening your body.

Gender: The composition of the body varies quite significantly between men and women, which is why a woman's BMR is, on average, about five to ten percent lower than that of a man.

What Does Your BMR Tell You?

Your BMR tells you the amount of energy typically measured in calories which your body needs to function properly when resting during the course of a 24 hour period. Although it is highly unlikely ever to happen unless you are ill, the idea is to measure the number of calories your body would use if you spent 24 hours in bed resting.

What Is The Average BMR Rate?

The average BMR rate will vary between males and females. The average BMR rate for an American woman is about 1400 calories, and for a man, it is about 1800.

Should I Aim For A Higher BMR Rate?

Truthfully, there is no such thing as a good BMR rate. Do not become obsessed with your BMR rate; it is merely your base metabolic rate. Think of it as nothing more than the number of calories which you require to maintain your weight when you are doing nothing on a particular day. In basic terms, if you want to lose weight then consume fewer calories than your BMR, if you want to gain weight consume more calories than your BMR.

 

 

What’s The Bmr Formula? Can you lose weight by eating your BMR? was first published on IIFYM STORE IIFYM MEMBERSHIP

]]>
Lowest Calorie Alcohol: How Much Can You Drink Before It Affects Your Health? https://www.iifym.com/iifym-calculator/lowest-calorie-alcohol-how-much-can-you-drink-before-it-affects-your-health/ Tue, 01 Oct 2019 02:56:05 +0000 https://www.iifym.com/?p=5131---229d051f-dbc2-4c70-b013-b83ff0ef8cf0

 

Here at IIFYM, we prefer to believe we know how to turn up. Ok I need, to be honest, I had to look up exactly what that meant in the Urban dictionary—that shows my age, I’m actually typing this on my rocking chair. Yet, regardless of your age, we all want to let loose every now and then to have a good time.

Some may say including alcohol in the mix can bring out the best in people. The great news is, with the IIFYM lifestyle you can let loose and enjoy yourself on occasion. Finding the lowest calorie alcohol, however, would still be your best bet. So, let’s uncover some options you may have when you want to head out to a party or event.

IIFYM does not include alcohol consumption in any of their programs or even recommend a preferred lowest calorie alcohol source, yet you have the ability to work around that through manipulating your macronutrients for a given day should you decide to have a drink.

To have your macro split (calorie intake) calculated for FREE, use our macro calculator!

Lowest Calorie Alcohol Drink Choices

At IIFYM, we want to give you the best experiences possible with your life and allow you to have fun. Therefore, the last task you want to deal with when you go out to a bar is ask your bartender what the lowest calorie alcohol is.

You’re going to get an uncomfortable look and it's going to buzzkill your experience. So, let’s generalize a little here and put stuff into perspective when you are working with your IIFYM lifestyle and finding you the lowest calorie alcohol when you’re out.

A 3.3 ounce Manhattan will get you 153 calories and 3.6g of carbohydrates and if you wanted something a little lower you can pick the Martini which at 2.2 ounces will give you 135 calories and 0.2g of carbohydrates.

In 5 ounces of red or white wine, you are looking at around 100 calories and 2g of carbohydrates. 1.5 ounces of scotch, whiskey, rum or vodka has around 104 calories and 0g of carbohydrates. 12 ounces of a light beer will land you 108 calories and 6g of carbohydrates while 12 ounces of a draft beer will yield 144 calories and 13.2g of carbohydrates.

Maybe you want to live it up a little with a cocktail, yet try and maintain the lowest calorie alcohol you can find? You can also have mixed drinks such as a diet soda (like Diet Coke or Coke Zero) with your rum or whiskey and not change the calories or carbohydrates listed above. Now that you have the list of lowest calorie alcohol, pick and choose wisely and drink responsibly.

Health Consequences of Drinking Alcohol

Lowest-Calorie-Alcohol

I think we all know the consequences of drinking too much alcohol you're going to possibly get sick and start vomiting. Also, depending on the quantity, you can get alcohol poisoning and need to get your stomach pumped. Let’s not forget the consequences of drinking and driving.

Not a good plan my fellow IIFYM friends. Please be responsible and have a designated driver or a way home that does not involve you getting behind the wheel. But let’s dig a little deeper into the health issues that can arise from bingeing on your favorite lowest calorie alcohol choices.

 

When we drink it’s normally in a social setting, right? You’re out with friends or family and you don’t count how many drinks you have. For that reason, it’s extremely wise even when following IIFYM to choose the lowest calorie alcohol so you aren’t consuming an entire day’s worth of calories in one night out.

Whether you have a drink that is the highest or lowest calorie alcohol, you’re still taking in 7 calories per gram. Ultimately, what you’re consuming are empty calories and essentially a beverage with no nutritional value.

The Unfortunate Downside

Having a few drinks even when it’s the lowest calorie alcohol can still promote weight gain. All those empty calories add up and if you’re consuming these drinks on a regular basis throughout the week rather than during one night out, those calories will add up quickly. IIFYM does not recommend filling your daily carbohydrates through the consumption of alcohol. This isn’t the true reason behind the IIFYM nutrition plan and flexibility.

The immune system weakens which opens the door for illness and diseases, including certain types of cancer (mouth, throat, liver, esophagus, and breast).

Think about what is normally out at parties where alcohol is served… chips, pretzels, and other unhealthy snacks. Alcohol also has the tendency to make people reach for fatty and salty foods—generally snack foods. Even the low carbohydrate and lower calorie alcohol have this effect.

Sure, with IIFYM, you can indulge in these types of foods to some degree, but again, if the habit repeats itself multiple times during the week, those added calories can cause havoc on your waistline.

How Much Can You Drink Before It Affects Your Health?

 

lowest-calorie-alcohol-cartoon

One notion that everyone should know up front is that when you drink—even just one serving of your favorite lowest calorie alcohol—your body makes metabolizing that alcohol its first priority above everything else. Through the process of getting rid of alcohol from your blood, the liver needs to detoxify it. With just a single drink, you are already putting some stress on your body.

When you think about what takes place over the course of a night of drinking, your brain goes through some changes where it disrupts communication pathways and your behaviors and cognition may be impaired.

Drinking too much of your favorite lowest calorie alcohol source can even damage your heart. Issues such as high blood pressure, stroke, and even arrhythmias are possible.

Find out more about your macro intake and how you can consume alcohol with your IIFYM lifestyle with a Macro Blueprint.

Please know that the IIFYM crew does not condone the abuse of alcohol and does not want you to damage your body. When looking at the long-term effects that drinking causes on the body we need to look at the liver, pancreas, and the immune system.

When alcohol is abused, no matter if it’s the lowest calorie alcohol sources or a high-calorie source, you put your liver in danger of cirrhosis, fibrosis, and steatosis.

What Else It Affects

The pancreas can also become inflamed causing pancreatitis due to the toxic substances the pancreas produces when alcohol is present in the body. Your immune system also takes a toll when you abuse alcohol.

As you can see from the above, while drinking in moderation can have some health benefits, the long-term effects definitely have some negative consequences. Even with as little as one drink from your lowest calorie alcohol source can start the downward spiral if you don’t keep yourself in check.

If you are trying to figure out if IIFYM is for you, check out the many articles and FAQ page available on the website. IIFYM also has several amazing programs available to help you reach your health and fitness goals. IIFYM is a lifestyle, not a fad. Check out the site to learn more!

 

 

The article Lowest Calorie Alcohol: How Much Can You Drink Before It Affects Your Health? Find more on: https://www.iifym.com/ IIFYM MEMBERSHIP

]]>

 

Here at IIFYM, we prefer to believe we know how to turn up. Ok I need, to be honest, I had to look up exactly what that meant in the Urban dictionary—that shows my age, I’m actually typing this on my rocking chair. Yet, regardless of your age, we all want to let loose every now and then to have a good time.

Some may say including alcohol in the mix can bring out the best in people. The great news is, with the IIFYM lifestyle you can let loose and enjoy yourself on occasion. Finding the lowest calorie alcohol, however, would still be your best bet. So, let’s uncover some options you may have when you want to head out to a party or event.

IIFYM does not include alcohol consumption in any of their programs or even recommend a preferred lowest calorie alcohol source, yet you have the ability to work around that through manipulating your macronutrients for a given day should you decide to have a drink.

To have your macro split (calorie intake) calculated for FREE, use our macro calculator!

Lowest Calorie Alcohol Drink Choices

At IIFYM, we want to give you the best experiences possible with your life and allow you to have fun. Therefore, the last task you want to deal with when you go out to a bar is ask your bartender what the lowest calorie alcohol is.

You’re going to get an uncomfortable look and it's going to buzzkill your experience. So, let’s generalize a little here and put stuff into perspective when you are working with your IIFYM lifestyle and finding you the lowest calorie alcohol when you’re out.

A 3.3 ounce Manhattan will get you 153 calories and 3.6g of carbohydrates and if you wanted something a little lower you can pick the Martini which at 2.2 ounces will give you 135 calories and 0.2g of carbohydrates.

In 5 ounces of red or white wine, you are looking at around 100 calories and 2g of carbohydrates. 1.5 ounces of scotch, whiskey, rum or vodka has around 104 calories and 0g of carbohydrates. 12 ounces of a light beer will land you 108 calories and 6g of carbohydrates while 12 ounces of a draft beer will yield 144 calories and 13.2g of carbohydrates.

Maybe you want to live it up a little with a cocktail, yet try and maintain the lowest calorie alcohol you can find? You can also have mixed drinks such as a diet soda (like Diet Coke or Coke Zero) with your rum or whiskey and not change the calories or carbohydrates listed above. Now that you have the list of lowest calorie alcohol, pick and choose wisely and drink responsibly.

Health Consequences of Drinking Alcohol

Lowest-Calorie-Alcohol

I think we all know the consequences of drinking too much alcohol you're going to possibly get sick and start vomiting. Also, depending on the quantity, you can get alcohol poisoning and need to get your stomach pumped. Let’s not forget the consequences of drinking and driving.

Not a good plan my fellow IIFYM friends. Please be responsible and have a designated driver or a way home that does not involve you getting behind the wheel. But let’s dig a little deeper into the health issues that can arise from bingeing on your favorite lowest calorie alcohol choices.

 

When we drink it’s normally in a social setting, right? You’re out with friends or family and you don’t count how many drinks you have. For that reason, it’s extremely wise even when following IIFYM to choose the lowest calorie alcohol so you aren’t consuming an entire day’s worth of calories in one night out.

Whether you have a drink that is the highest or lowest calorie alcohol, you’re still taking in 7 calories per gram. Ultimately, what you’re consuming are empty calories and essentially a beverage with no nutritional value.

The Unfortunate Downside

Having a few drinks even when it’s the lowest calorie alcohol can still promote weight gain. All those empty calories add up and if you’re consuming these drinks on a regular basis throughout the week rather than during one night out, those calories will add up quickly. IIFYM does not recommend filling your daily carbohydrates through the consumption of alcohol. This isn’t the true reason behind the IIFYM nutrition plan and flexibility.

The immune system weakens which opens the door for illness and diseases, including certain types of cancer (mouth, throat, liver, esophagus, and breast).

Think about what is normally out at parties where alcohol is served… chips, pretzels, and other unhealthy snacks. Alcohol also has the tendency to make people reach for fatty and salty foods—generally snack foods. Even the low carbohydrate and lower calorie alcohol have this effect.

Sure, with IIFYM, you can indulge in these types of foods to some degree, but again, if the habit repeats itself multiple times during the week, those added calories can cause havoc on your waistline.

How Much Can You Drink Before It Affects Your Health?

 

lowest-calorie-alcohol-cartoon

One notion that everyone should know up front is that when you drink—even just one serving of your favorite lowest calorie alcohol—your body makes metabolizing that alcohol its first priority above everything else. Through the process of getting rid of alcohol from your blood, the liver needs to detoxify it. With just a single drink, you are already putting some stress on your body.

When you think about what takes place over the course of a night of drinking, your brain goes through some changes where it disrupts communication pathways and your behaviors and cognition may be impaired.

Drinking too much of your favorite lowest calorie alcohol source can even damage your heart. Issues such as high blood pressure, stroke, and even arrhythmias are possible.

Find out more about your macro intake and how you can consume alcohol with your IIFYM lifestyle with a Macro Blueprint.

Please know that the IIFYM crew does not condone the abuse of alcohol and does not want you to damage your body. When looking at the long-term effects that drinking causes on the body we need to look at the liver, pancreas, and the immune system.

When alcohol is abused, no matter if it’s the lowest calorie alcohol sources or a high-calorie source, you put your liver in danger of cirrhosis, fibrosis, and steatosis.

What Else It Affects

The pancreas can also become inflamed causing pancreatitis due to the toxic substances the pancreas produces when alcohol is present in the body. Your immune system also takes a toll when you abuse alcohol.

As you can see from the above, while drinking in moderation can have some health benefits, the long-term effects definitely have some negative consequences. Even with as little as one drink from your lowest calorie alcohol source can start the downward spiral if you don’t keep yourself in check.

If you are trying to figure out if IIFYM is for you, check out the many articles and FAQ page available on the website. IIFYM also has several amazing programs available to help you reach your health and fitness goals. IIFYM is a lifestyle, not a fad. Check out the site to learn more!

 

 

The article Lowest Calorie Alcohol: How Much Can You Drink Before It Affects Your Health? Find more on: https://www.iifym.com/ IIFYM MEMBERSHIP

]]> Why Does IIFYM Give So Many Calories? https://www.iifym.com/iifym-calculator/why-does-iifym-give-so-many-calories/ Tue, 01 Oct 2019 02:56:05 +0000 https://www.iifym.com/?p=5690---a358a124-b08f-4234-a617-2fb08f312c7e

 

At the time this article was published, the our macro coaches have helped over 15k clients burn fat and lose weight while eating foods they love. Most of our clients come to us by way of our weight loss Macro Calculator, which is used over 8k times per day (just over 14 million times since we launched this website and revolutionized fat loss dieting!).

People find the calculator because they are desperate to lose weight without all the suffering, hunger and restrictions that most diets force upon us. Once they find us, they plug in their stats and POOF!!!

Then the person reads about our Custom Macro Blueprint and how we have helped over 15k clients get their macros dialed in with 30% MORE accuracy than our calculator provides and they sign up for a customized weight loss program designed specifically for them and them alone. Then comes the confusion:

"SOMETHING IS OFF!!! The IIFYM Macro Calculator told me to eat 1720 calories for weight loss, but the coach that created my Custom Macro Blueprint tells me I should eat 2174 calories to lose weight. Which one is right?"

This question comes up every day. We see it on the IIFYM FB page probably 5 times per day in fact!

The Initial Shock

One of the most common remarks people first make when receiving plans from our website is something along the lines of “Wow! I can really eat that much?” Or, "Are these my diet macros?"

Yes. Yes, you can and they are! Not only is it something you 'are able' do, but it's more like something you 'should' do. In my years of experience, I've found that most people who are dieting are likely under-eating and not taking in as many calories or macronutrients as they probably should be.

This is due to a variety of reasons. The biggest reason is that most people who start a diet in an attempt to lose weight usually begin with an impatient mentality where they want to lose as much weight as they can as quickly as possible.

Ditch the Impatient Mentality

This causes people to adopt the mindset of consuming fewer calories is better, as they think it will allow to them to lose weight faster and achieve their goal in a shorter duration.

This is true to an extent but as most of these people find out later, even though they may lose a lot of weight initially, it's not something that is sustainable and they're quick to gain most of the weight back as soon as they stop dieting on super low calories.

Although, the consumers aren't to be blamed for having this thought process; unfortunately, it's all too common for many fitness ads or popular yet unqualified trainers to make outlandish claims such as you can lose 10 lbs. in a week or 20 lbs. a month with this *insert product here*. If it sounds too good to be true, it probably is. Great results that will actually stay just
take time and they cannot be rushed.

Set Your Sights Long Term

Back to the original question that the article title presented- why does IIFYM give so many calories?
Our diet plans are designed to set you up for long-term success, not just immediate results.

Anyone can starve themselves and lose a lot of weight initially. The goal of IIFYM, however, is to provide you with a balanced distribution of macronutrients that will prioritize your overall health and drive your performance in the gym regardless if you are trying to lose weight or build muscle.

Excessive workouts but not enough calories or the right distribution of macronutrients (protein in particular) to properly repair your muscles is a recipe for muscle loss

If you are trying to lose weight, though, it is ALWAYS more ideal to start off with as high of calories and macronutrients as you possibly can while still being in a deficit. The exact amount of calories and macronutrients can be hard to pinpoint, but it is far better to overshoot it rather than undershoot it.

Worst Case Scenario

If you undershoot the starting macronutrients, you're just limiting how low you can ultimately drop them over time. If you overshoot them, though, the worst case scenario you can experience is that you might gain a pound or two the first couple weeks or just maintain weight.

scales

Obviously, that is going against the goal of weight loss, but what's an extra two weeks if it'll greatly help out your results in the long
run?

Even if this does happen, this initial process is still very important in setting up your caloric capacity and metabolism for long-term success. Plus whenever weight loss plateaus or progress stalls, you have much more room to drop down your macronutrients which will just allow you to lose more weight when all is said and done. Slow and steady wins the race.

Fuel Your Daily Activities

If you regularly go to the gym or engage in physical activity in any way, it is important to prepare for your exercise with adequate calories and macronutrients even in a weight loss phase. Excessive workouts but not enough calories or the right distribution of macronutrients (protein in particular) to properly repair your muscles is a recipe for muscle loss, overall feelings of soreness and a lack of
energy on a daily basis.

You're helping your metabolism get back to a healthier place which is essential for numerous aspects

It's pretty common for people on fad diets who are eating a very low amount of calories to combine that with endless hours of cardio in an attempt to double their weight loss efforts.

Their heart's in the right place, but unfortunately, the more extreme approach doesn't always mean the better, especially when it comes to fitness and nutrition. If you're exercising like crazy then that just means you need even more calories and macronutrients in your diet to make up for the extra calories that you are burning through exercise.

Is Cardio Really Needed Weight Loss?

iifym-long-term-diet-approach

Just to clear things up in case anyone is reading this who is not aware, cardio is absolutely NOT needed in order to lose weight. Cardio can be great for overall health and cardiovascular reasons, but to say it's a requirement for weight loss is not accurate at all.

Like anything, it can be bad in excess depending on your goal so don't overdo the cardio from the beginning if you're trying to be in it for the long haul.

Kickstart Your Metabolism

For people who have been dieting on super low calories in combination with excessive cardio for a long time, they may find themselves in a situation where no matter what they do or how low they drop their macronutrients, they just CANNOT lose any more weight. They've effectively run themselves into a wall.

If you've ever found yourself in a situation like this, I've personally experienced with myself and many clients that sometimes adding in MORE calories compared to what you were eating can actually help you lose some more weight.

There can be a variety of reasons for this, but it's something that can really only occur if someone has been dieting in a caloric deficit for a very long time or has been doing
way too much cardio in combination with too low of calories for a while.

Healthy Metabolism, Healthy Mechanisms

A big reason why the aforementioned situation can occur is that by adding more calories back in your system after depriving it for so long, you're helping your metabolism get back to a healthier place which is quite important for many aspects.

When your metabolism is healthy due to having a proper caloric intake more aligned with your actual bodily needs, overall energy will be greatly improved and lean muscle mass can either be gained or retained better which will lead to a better body composition over time.

Our coaches use your specific variables to provide you with the proper daily caloric intake and distribution of macronutrients that you need to optimize your health, metabolism and
your fitness goals.

Adherence Is King

Perhaps the most important reason of why IIFYM gives so many calories though is the adherence factor. The best diet is the one you can adhere to after all. It wouldn't even matter how optimal the diet was if it was so low in calories or restricting from food groups that you couldn't even follow the plan most of the time then all of that optimization goes out the window.

Having the correct macro/caloric breakdown helps with adherence massively, have one of our coaches make your Macro Blueprint

If starting off your calories in a higher place allows you to actually stick to your diet and not feel miserable in the process, even if the progress comes with a lot slower result, I feel as though that's a minute price to pay. All great things take time so I don't see why your health or your goal physique should be viewed as anything different.

IIFYM Is A Lifestyle

IIFYM shouldn't be viewed as an actual diet, but more of a lifestyle change. The term 'diet' usually instills in people's minds that it's going to be very bland, difficult and deprive you of all your favorite foods that you enjoy. IIFYM is none of that (well, it can be difficult depending on if you've been cutting for a while).

When following IIFYM, the only thing that truly matters is hitting your macronutrients at the end of the day; the food sources they are coming from is pretty much irrelevant in regards to weight.

You should still try to fill up most of your macronutrients with nutrient dense food sources for overall health reasons and to help your performance in the gym, but regardless the total calories and macronutrient numbers will be the most significant factors that determine if you're losing fat or gaining muscle.

kickstart-bike-boost-metabolism

 

Moderation and Balance

This allows you the flexibility and freedom to eat ANY food that you want which should greatly help in adhering to your plan. Many popular diets eliminate certain foods; they warn people that these foods are 'bad' for you and cannot be consumed if you want to stay on track of your goals.

Anything can be bad in excess so that's why it's all about moderation and balance. If you're eating a balanced diet with a variety of healthy macronutrients and micronutrients, having some more refined and process food here and there will absolutely not deter you from your goals in any way or prevent you from losing weight.

Eat More Macronutrients, Lose Weight

Since you can eat whatever you want and because IIFYM plans give you a lot of calories to work with initially, a lot of people don't even feel like they're on a diet. Granted this isn't the case for everyone, but I know many people who are trying to lose weight on an IIFYM plan that actually had a hard time even reaching their required macronutrients, let alone going over on them.

Struggling to eat enough and STILL losing weight? That basically goes against the framework of any 'diet' you've ever heard of I'm sure! Usually, it's the exact opposite and people are trying to find ways how to not go over on calories.

The Proper Caloric Intake

For people who have been tracking macronutrients for a long time and have lost a significant amount of weight in a caloric deficit, it is likely hunger will start becoming more of an issue over time as your calories are getting lower, though. That part is indeed normal.

However for people brand new to tracking macronutrients just beginning their weight loss journey, the initial amount of calories and macronutrients should be comfortable for them to work in their daily life and not feel like they're hungry all the time.

Our macro coaches always give you proper caloric intake and a healthy balance of macronutrients to start off with so you shouldn't at all feel deprived when first beginning a plan.

The Real Reason IIFYM Gives So Many Macronutrients and Calories

So, why does IIFYM give you so many calories? Because we want to see you succeed. We want you to be healthy, to be happy, enjoy life and not feel like you have to deprive yourself of your favorite foods or calories in general.

Losing weight may not always be easy, but it doesn't have to be as awful as the majority of mainstream fad diets make it out to be. While tracking macronutrients may take some practice initially to get the hang of, it's something that literally anyone and everyone can do with enough time and patience.

 

Why Does IIFYM Give So Many Calories? Find more on: IIFYM IIFYM MEMBERSHIP

]]>

 

At the time this article was published, the our macro coaches have helped over 15k clients burn fat and lose weight while eating foods they love. Most of our clients come to us by way of our weight loss Macro Calculator, which is used over 8k times per day (just over 14 million times since we launched this website and revolutionized fat loss dieting!).

People find the calculator because they are desperate to lose weight without all the suffering, hunger and restrictions that most diets force upon us. Once they find us, they plug in their stats and POOF!!!

Then the person reads about our Custom Macro Blueprint and how we have helped over 15k clients get their macros dialed in with 30% MORE accuracy than our calculator provides and they sign up for a customized weight loss program designed specifically for them and them alone. Then comes the confusion:

"SOMETHING IS OFF!!! The IIFYM Macro Calculator told me to eat 1720 calories for weight loss, but the coach that created my Custom Macro Blueprint tells me I should eat 2174 calories to lose weight. Which one is right?"

This question comes up every day. We see it on the IIFYM FB page probably 5 times per day in fact!

The Initial Shock

One of the most common remarks people first make when receiving plans from our website is something along the lines of “Wow! I can really eat that much?” Or, "Are these my diet macros?"

Yes. Yes, you can and they are! Not only is it something you 'are able' do, but it's more like something you 'should' do. In my years of experience, I've found that most people who are dieting are likely under-eating and not taking in as many calories or macronutrients as they probably should be.

This is due to a variety of reasons. The biggest reason is that most people who start a diet in an attempt to lose weight usually begin with an impatient mentality where they want to lose as much weight as they can as quickly as possible.

Ditch the Impatient Mentality

This causes people to adopt the mindset of consuming fewer calories is better, as they think it will allow to them to lose weight faster and achieve their goal in a shorter duration.

This is true to an extent but as most of these people find out later, even though they may lose a lot of weight initially, it's not something that is sustainable and they're quick to gain most of the weight back as soon as they stop dieting on super low calories.

Although, the consumers aren't to be blamed for having this thought process; unfortunately, it's all too common for many fitness ads or popular yet unqualified trainers to make outlandish claims such as you can lose 10 lbs. in a week or 20 lbs. a month with this *insert product here*. If it sounds too good to be true, it probably is. Great results that will actually stay just
take time and they cannot be rushed.

Set Your Sights Long Term

Back to the original question that the article title presented- why does IIFYM give so many calories?
Our diet plans are designed to set you up for long-term success, not just immediate results.

Anyone can starve themselves and lose a lot of weight initially. The goal of IIFYM, however, is to provide you with a balanced distribution of macronutrients that will prioritize your overall health and drive your performance in the gym regardless if you are trying to lose weight or build muscle.

Excessive workouts but not enough calories or the right distribution of macronutrients (protein in particular) to properly repair your muscles is a recipe for muscle loss

If you are trying to lose weight, though, it is ALWAYS more ideal to start off with as high of calories and macronutrients as you possibly can while still being in a deficit. The exact amount of calories and macronutrients can be hard to pinpoint, but it is far better to overshoot it rather than undershoot it.

Worst Case Scenario

If you undershoot the starting macronutrients, you're just limiting how low you can ultimately drop them over time. If you overshoot them, though, the worst case scenario you can experience is that you might gain a pound or two the first couple weeks or just maintain weight.

scales

Obviously, that is going against the goal of weight loss, but what's an extra two weeks if it'll greatly help out your results in the long
run?

Even if this does happen, this initial process is still very important in setting up your caloric capacity and metabolism for long-term success. Plus whenever weight loss plateaus or progress stalls, you have much more room to drop down your macronutrients which will just allow you to lose more weight when all is said and done. Slow and steady wins the race.

Fuel Your Daily Activities

If you regularly go to the gym or engage in physical activity in any way, it is important to prepare for your exercise with adequate calories and macronutrients even in a weight loss phase. Excessive workouts but not enough calories or the right distribution of macronutrients (protein in particular) to properly repair your muscles is a recipe for muscle loss, overall feelings of soreness and a lack of
energy on a daily basis.

You're helping your metabolism get back to a healthier place which is essential for numerous aspects

It's pretty common for people on fad diets who are eating a very low amount of calories to combine that with endless hours of cardio in an attempt to double their weight loss efforts.

Their heart's in the right place, but unfortunately, the more extreme approach doesn't always mean the better, especially when it comes to fitness and nutrition. If you're exercising like crazy then that just means you need even more calories and macronutrients in your diet to make up for the extra calories that you are burning through exercise.

Is Cardio Really Needed Weight Loss?

iifym-long-term-diet-approach

Just to clear things up in case anyone is reading this who is not aware, cardio is absolutely NOT needed in order to lose weight. Cardio can be great for overall health and cardiovascular reasons, but to say it's a requirement for weight loss is not accurate at all.

Like anything, it can be bad in excess depending on your goal so don't overdo the cardio from the beginning if you're trying to be in it for the long haul.

Kickstart Your Metabolism

For people who have been dieting on super low calories in combination with excessive cardio for a long time, they may find themselves in a situation where no matter what they do or how low they drop their macronutrients, they just CANNOT lose any more weight. They've effectively run themselves into a wall.

If you've ever found yourself in a situation like this, I've personally experienced with myself and many clients that sometimes adding in MORE calories compared to what you were eating can actually help you lose some more weight.

There can be a variety of reasons for this, but it's something that can really only occur if someone has been dieting in a caloric deficit for a very long time or has been doing
way too much cardio in combination with too low of calories for a while.

Healthy Metabolism, Healthy Mechanisms

A big reason why the aforementioned situation can occur is that by adding more calories back in your system after depriving it for so long, you're helping your metabolism get back to a healthier place which is quite important for many aspects.

When your metabolism is healthy due to having a proper caloric intake more aligned with your actual bodily needs, overall energy will be greatly improved and lean muscle mass can either be gained or retained better which will lead to a better body composition over time.

Our coaches use your specific variables to provide you with the proper daily caloric intake and distribution of macronutrients that you need to optimize your health, metabolism and
your fitness goals.

Adherence Is King

Perhaps the most important reason of why IIFYM gives so many calories though is the adherence factor. The best diet is the one you can adhere to after all. It wouldn't even matter how optimal the diet was if it was so low in calories or restricting from food groups that you couldn't even follow the plan most of the time then all of that optimization goes out the window.

Having the correct macro/caloric breakdown helps with adherence massively, have one of our coaches make your Macro Blueprint

If starting off your calories in a higher place allows you to actually stick to your diet and not feel miserable in the process, even if the progress comes with a lot slower result, I feel as though that's a minute price to pay. All great things take time so I don't see why your health or your goal physique should be viewed as anything different.

IIFYM Is A Lifestyle

IIFYM shouldn't be viewed as an actual diet, but more of a lifestyle change. The term 'diet' usually instills in people's minds that it's going to be very bland, difficult and deprive you of all your favorite foods that you enjoy. IIFYM is none of that (well, it can be difficult depending on if you've been cutting for a while).

When following IIFYM, the only thing that truly matters is hitting your macronutrients at the end of the day; the food sources they are coming from is pretty much irrelevant in regards to weight.

You should still try to fill up most of your macronutrients with nutrient dense food sources for overall health reasons and to help your performance in the gym, but regardless the total calories and macronutrient numbers will be the most significant factors that determine if you're losing fat or gaining muscle.

kickstart-bike-boost-metabolism

 

Moderation and Balance

This allows you the flexibility and freedom to eat ANY food that you want which should greatly help in adhering to your plan. Many popular diets eliminate certain foods; they warn people that these foods are 'bad' for you and cannot be consumed if you want to stay on track of your goals.

Anything can be bad in excess so that's why it's all about moderation and balance. If you're eating a balanced diet with a variety of healthy macronutrients and micronutrients, having some more refined and process food here and there will absolutely not deter you from your goals in any way or prevent you from losing weight.

Eat More Macronutrients, Lose Weight

Since you can eat whatever you want and because IIFYM plans give you a lot of calories to work with initially, a lot of people don't even feel like they're on a diet. Granted this isn't the case for everyone, but I know many people who are trying to lose weight on an IIFYM plan that actually had a hard time even reaching their required macronutrients, let alone going over on them.

Struggling to eat enough and STILL losing weight? That basically goes against the framework of any 'diet' you've ever heard of I'm sure! Usually, it's the exact opposite and people are trying to find ways how to not go over on calories.

The Proper Caloric Intake

For people who have been tracking macronutrients for a long time and have lost a significant amount of weight in a caloric deficit, it is likely hunger will start becoming more of an issue over time as your calories are getting lower, though. That part is indeed normal.

However for people brand new to tracking macronutrients just beginning their weight loss journey, the initial amount of calories and macronutrients should be comfortable for them to work in their daily life and not feel like they're hungry all the time.

Our macro coaches always give you proper caloric intake and a healthy balance of macronutrients to start off with so you shouldn't at all feel deprived when first beginning a plan.

The Real Reason IIFYM Gives So Many Macronutrients and Calories

So, why does IIFYM give you so many calories? Because we want to see you succeed. We want you to be healthy, to be happy, enjoy life and not feel like you have to deprive yourself of your favorite foods or calories in general.

Losing weight may not always be easy, but it doesn't have to be as awful as the majority of mainstream fad diets make it out to be. While tracking macronutrients may take some practice initially to get the hang of, it's something that literally anyone and everyone can do with enough time and patience.

 

Why Does IIFYM Give So Many Calories? Find more on: IIFYM IIFYM MEMBERSHIP

]]> Acne – Clearing up the issue once & for all https://www.iifym.com/iifym-calculator/acne-clearing-up-the-issue-once-for-all/ Tue, 01 Oct 2019 02:56:04 +0000 https://www.iifym.com/?p=3803---95ade06f-ccd0-42a4-96ad-a3c2e19df43f If you're like me, you care about how you look.
The better I look, the better I feel, so I make it a point to keep up with my appearance.
I exercise, eat right, dress well, shave, wax my eyebrows and get manicures and pedicures weekly (yeah.. I'm that guy).

Regardless of your regimen, everyone wants to look good, plain and simple. Otherwise you wouldn't be on IIFYM.com. However, while you’re sculpting that sexy body, your skin may not be on the same page. I know my wasn't.

Whether you’re naturally prone to breakouts, acne and pimples, or your new fit lifestyle is taking a toll on your skin, no one wants another confidence killer. Especially if you’re putting so much work in to your fitness game!

Elements like sweat, dirt & grime from the gym, supplements, and a change in diet can all cause your skin to breakout.

You may be seeing a few more pimples on your forehead and on your back and chest. You’re noticing your skin is breaking out a bit more from a shift in your diet. Or you’ve always struggled with acne and pimples, and you’re looking for something to finally clear your skin, because we all know a sexy body deserves sexy skin.

You’re working so hard to feel confident in your own body, it only makes sense to keep your skin healthy and blemish free too.

So the question is, what the heck can you do to clear these breakouts?

Or better yet, what can you do to prevent pimples and breakouts that may accompany your new fit lifestyle?

I’ve been searching high and low for a solution to this problem, because skin prone to breakouts is just as much of a confidence killer as not being in shape. And I want to be sure you’re living life to the fullest with that newfound body.

After months of searching & testing, I found a supplement that not only works fast, but is natural and fits in perfectly with the IIFYM lifestyle.

It’s called TrueClear.

Whether you’re struggling with moderate to severe acne, or just looking for something to clear the rogue pimple and minor breakouts, I can honestly say TrueClear is the best acne supplement I’ve seen on the market.

Why TrueClear?

One of the biggest reasons I love TrueClear is that it’s composed of the highest quality natural vitamins your skin needs to be clear. It’s like taking a multivitamin for your skin. It contains the perfect blend of vitamins and antioxidants to give your skin everything it needs to fight acne internally.

And it works…

But Don't Just Take It From Me

Just check out the testimonials on the True Clear website, you’ll see what I mean: www.navantrueclear.com

I found a skin clarifying supplement because acne and pimples start below the skin’s surface, week’s before they appear. So just using a face wash or topical treatment doesn’t attack the root of the problem.

What Is Acne Caused By?

All these are factors that can contribute to acne:

  • Sweat and grime build-up that penetrates deep below your skin
  • Hormone shifts, which can happen as your body begins to change
  • An imbalance in your gut, which can happen when you make dramatic changes to your diet
  • Stress, along with a huge list of other things we’re all subject to on a daily basis

So it’s important to take care of your skin from the inside out, to stop acne before it can even start.

And you can confidently enjoy that new, sexy body with the clear skin you deserve.

If you’re struggling with clear skin, or if you want to prevent breakouts as you’re on your IIFYM journey, I highly recommend adding TrueClear to your daily health regimen.

You can learn more about TrueClear >> HERE

TrueClear is IIFYM tested and approved. I have no doubt in my mind you’ll see the results you’re looking for.

Plus they have a 100% 60 Day Money Back Guarantee, so you literally have nothing to lose.

Oh! And if you missed it, the TrueClear Skin Clarifying Supplement is a vitamin, so there’s no added time or effort to your daily skin care routine. Just take it daily and you can see your acne and pimples clear in as little as 2 weeks. Check it out and let me know what you think!

 

Acne – Clearing up the issue once & for all was originally seen on IIFYM STORE IIFYM MEMBERSHIP

]]> If you're like me, you care about how you look.
The better I look, the better I feel, so I make it a point to keep up with my appearance.
I exercise, eat right, dress well, shave, wax my eyebrows and get manicures and pedicures weekly (yeah.. I'm that guy).

Regardless of your regimen, everyone wants to look good, plain and simple. Otherwise you wouldn't be on IIFYM.com. However, while you’re sculpting that sexy body, your skin may not be on the same page. I know my wasn't.

Whether you’re naturally prone to breakouts, acne and pimples, or your new fit lifestyle is taking a toll on your skin, no one wants another confidence killer. Especially if you’re putting so much work in to your fitness game!

Elements like sweat, dirt & grime from the gym, supplements, and a change in diet can all cause your skin to breakout.

You may be seeing a few more pimples on your forehead and on your back and chest. You’re noticing your skin is breaking out a bit more from a shift in your diet. Or you’ve always struggled with acne and pimples, and you’re looking for something to finally clear your skin, because we all know a sexy body deserves sexy skin.

You’re working so hard to feel confident in your own body, it only makes sense to keep your skin healthy and blemish free too.

So the question is, what the heck can you do to clear these breakouts?

Or better yet, what can you do to prevent pimples and breakouts that may accompany your new fit lifestyle?

I’ve been searching high and low for a solution to this problem, because skin prone to breakouts is just as much of a confidence killer as not being in shape. And I want to be sure you’re living life to the fullest with that newfound body.

After months of searching & testing, I found a supplement that not only works fast, but is natural and fits in perfectly with the IIFYM lifestyle.

It’s called TrueClear.

Whether you’re struggling with moderate to severe acne, or just looking for something to clear the rogue pimple and minor breakouts, I can honestly say TrueClear is the best acne supplement I’ve seen on the market.

Why TrueClear?

One of the biggest reasons I love TrueClear is that it’s composed of the highest quality natural vitamins your skin needs to be clear. It’s like taking a multivitamin for your skin. It contains the perfect blend of vitamins and antioxidants to give your skin everything it needs to fight acne internally.

And it works…

But Don't Just Take It From Me

Just check out the testimonials on the True Clear website, you’ll see what I mean: www.navantrueclear.com

I found a skin clarifying supplement because acne and pimples start below the skin’s surface, week’s before they appear. So just using a face wash or topical treatment doesn’t attack the root of the problem.

What Is Acne Caused By?

All these are factors that can contribute to acne:

  • Sweat and grime build-up that penetrates deep below your skin
  • Hormone shifts, which can happen as your body begins to change
  • An imbalance in your gut, which can happen when you make dramatic changes to your diet
  • Stress, along with a huge list of other things we’re all subject to on a daily basis

So it’s important to take care of your skin from the inside out, to stop acne before it can even start.

And you can confidently enjoy that new, sexy body with the clear skin you deserve.

If you’re struggling with clear skin, or if you want to prevent breakouts as you’re on your IIFYM journey, I highly recommend adding TrueClear to your daily health regimen.

You can learn more about TrueClear >> HERE

TrueClear is IIFYM tested and approved. I have no doubt in my mind you’ll see the results you’re looking for.

Plus they have a 100% 60 Day Money Back Guarantee, so you literally have nothing to lose.

Oh! And if you missed it, the TrueClear Skin Clarifying Supplement is a vitamin, so there’s no added time or effort to your daily skin care routine. Just take it daily and you can see your acne and pimples clear in as little as 2 weeks. Check it out and let me know what you think!

 

Acne – Clearing up the issue once & for all was originally seen on IIFYM STORE IIFYM MEMBERSHIP

]]> Gain Muscle and Lose Fat: Can You Accomplish Both Simultaneously? https://www.iifym.com/iifym-calculator/gain-muscle-and-lose-fat-can-you-accomplish-both-simultaneously/ Tue, 01 Oct 2019 02:56:04 +0000 https://www.iifym.com/?p=5016---00b9daab-89c5-469e-8a56-4f44ef11797f

 

Who doesn’t want to get jacked and shredded? But the age-old question always seems to be, can you gain muscle and lose fat at the same time? Why not? Gain muscle and lose fat FTW! It can be done said all the old school bro-science magazines! See any of them around anymore? Nope. IIFYM has been bombarded with this question. So honestly, can you gain muscle and lost fat simultaneously?

The short answer is yes and no. Ha! Wait, what? You didn’t think it was a simple yes or no answer did you? The long answer of can you gain muscle and lose fat is to be explained below in this article.

It’s indeed possible to gain muscle and lose fat, but the answer comes down to what your ultimate goal is and the results you are looking to achieve in a certain time frame. Your results will also vary depending on your body type so you need to establish blueprints that match your body to achieve the results you desire.

Assuming you and I are the same height and weight, we can train and eat exactly alike using IIFYM, but our results can differ drastically. There is no one right way to achieve success since each individual is different.

(Find out what your individual macro number look like currently with our FREE macro calculator.)

Gaining Muscle

build-muscle

 

By a show of hands from the IIFYM readership, how many of you desire putting on more muscle mass? That was easy, I don’t see anyone with their hand down. So how do you achieve this feat?

It all starts and ends with your nutrition as well as your training. There’s no magic pill unless you decide to go the route of steroids (which I don’t recommend).

Sure, you can go the route of testosterone replacement therapy (TRT) depending on your age and natural testosterone levels, but generally, that will only come into play as you age and your natural testosterone production is on the decline—we’ll touch on this more in a minute.

Testosterone replacement therapy is also something that is done and controlled under the watchful eye of a doctor, so you simply can’t “self-diagnose” and administer.

Testosterone Replacement Therapy

Let’s get this out of the way since everyone wants the “quick-fix” to gain muscle and lose fat. As we (men) age, our natural testosterone production begins to decline—this generally starts to happen and is most noticeable around the age of 30. This scenario from a medical standpoint is called andropause. Simply put, it is when the testes slow down or stop producing testosterone.

Those days when we were teenagers and were able to gain muscle and lose fat at the same time are gone. However, through science, it is now possible to gain muscle and lose fat thanks to TRT.

While I don’t condone you simply going to your doctor and explaining that you would like to use TRT as a simple way to gain muscle and lose fat simultaneously, if you truly need it due to low test then I’d say give it a try.

 

Common symptoms of a dip in testosterone levels are: insomnia, decreased muscle mass, an increase in body fat, loss of libido, fatigue or depression, and a decrease in bone density to name a few.

So how is this condition taken under control? It’s quite simple, you would go to your doctor and get blood work done (generally one of the symptoms above such as insomnia, loss of libido, or fatigue will tip you off that you need to head to the doctors and figure out what’s going on).

If the results come back that you have low testosterone, they will generally recommend a form of TRT. Normal testosterone levels for men are between 400 and 1,200 ng/dl (nanograms per deciliter). Normally, if the number is under 400 is when they will recommend TRT.

How this is administered is generally through injections (consistent and regular) or through time-released capsules inserted under the skin at the buttocks (depending on the dose and how many, this can be once every few months). These procedures will then help reverse the negative side effects mentioned above and will leave you feeling more energized, in a better mood, have increased libido once again, may allow you to gain muscle and lose fat, and may allow you to get better sleep once again.

Nutrition

IIFYM is no stranger to the nutrition side of the equation. And if we were able to get a penny for everyone that asked if IIFYM has any plans that allows the individual to gain muscle and lose fat, we’d be rich. That being said, if you want more sound advice, click on the several articles on the IIFYM website as well as checking out the IIFYM programs they have available.

Starting with the Macro Blueprint, where one of our knowledgeable coaches will build a body changing program.

The great thing about following IIFYM is that you don’t necessarily have to deprive yourself of all the foods you enjoy. IIFYM allows you the flexibility to live life and not feel like you’re eating out of an IIFYM Tupperware container (even though I’d totally rock an IIFYM container). You have freedom! And that’s the IIFYM way of living!

If you want to look like a beast you need to eat as a beast would. Don’t take this the wrong way, though, especially if you’re using IIFYM as a dieting style. This isn’t a free ticket to hit up every buffet within a twenty-mile radius of your house. In fact, you still need to keep your IIFYM diet in check as if you were cutting, your calories and macronutrients will just be adjusted. Check your body type mentioned above to see how you should ideally set up your IIFYM nutrition program.

The Starting Point

Build-muscle-pic

 

If you aren’t sure where to start, IIFYM has some great nutrition plans laid out where if you follow the blueprint, you will find your goals aren’t that far out of reach. In addition, IIFYM has a great recipe book where you can find all kinds of tasty recipes that will make you think you’re cheating on your diet when you're actually on point.

When looking to bulk you do not want to just eat everything in sight, otherwise, you will spend a lot of time cutting after your bulk—and I don’t know many people who get excited to do extra cardio to trim off added fat from a dirty bulking phase.

While you can “cheat” a little on your diet and not be as strict as when you’re truly trying to drop your body fat as low as possible, you don’t want to get too carried away. A piece of cake or some ice cream here and there won’t kill you, just pay attention to your serving size to make sure you’re within the IIFYM program you’re following.

Ideally, what you want to do is calculate what your maintenance intake needs to be (TDEE) and then add 500 calories per day to that maintenance number (unless otherwise stated to fit your body type above).

Below are 2 calculators to help you figure out your numbers:

1. Calculate Basal Metabolic Rate (BMR) using the IIFYM BMR Calculator

2. Calculate Total Daily Energy Expenditure (TDEE) using the IIFYM TDEE Calculator

These calculators will help you figure out your maintenance calories—your starting point. It’s impossible to tell you exactly in this article where your macros need to be since everyone has a different metabolism and way of storing and utilizing calories. It’s for this reason that cookie cutter diets don’t work. No two people are alike. If there was a one-size fit all method, everyone could get in amazing shape, but unfortunately, that’s part of this process where you need to learn and understand what works for you and your body.

If you want a professional IIFYM coach to guide you, check out our very affordable nutrition programs, you can find them by clicking this link: IIFYM Programs

(And no, there’s not a program to gain muscle and lose fat at the same time found in the link, I’ll save you from checking)

Training

man_fitness_show_muscles-1

 

Training, no matter what body type you are, should be intense in order to gain muscle and lose fat (whichever goal you are after). Hitting the working muscles hard and then giving them the proper time to rest and recover is ideal.

By combining proper nutrition already mentioned in this article, it’s hard not to see progress when you put all the puzzle pieces together. If you find you’re not getting the results you desire and you know you’re putting in the effort in the gym, then go back and take a closer look at your diet. But ultimately, if you are trying to gain muscle and lose fat you are setting yourself up for failure.

Find out which body composition goal you should focus on with our Macro Blueprint.

It’s also recommended that you hit each muscle group twice each week in order to see hypertrophy—muscle growth. In the past “bro-science” had splits where you were hitting each muscle group once per week but science has since debunked that and has shown hitting muscles two times per week to be the most beneficial for putting on lean muscle mass.

No matter if you want to put on lean muscle mass or drop body fat, your weight training should not change. The best way to preserve muscle is the same way how to build it. The only thing that should change depending on your goal is your nutrition and cardio.

If you want to put on size, lower your cardio and have a caloric surplus. If you want to cut body fat, increase your cardio and create a caloric deficit. It honestly breaks down to being as simple as that.

Losing Fat

It’s no secret that you can’t out-train a poor diet, just like you can’t gain muscle and lose fat at the same time efficiently while cutting (or bulking for that matter). In fact, IIFYM has been preaching this for quite some time now. Losing fat comes from hard work and dedication in the kitchen. Sure, you can increase your cardio, but what you put into your mouth will ultimately make or break your physique and progress.

This is where dialing in your macros comes into play, one of our coaches will build your ultimate guide to fat loss with a Macro Blueprint.

Choosing high quality, nutrient dense foods should be of utmost importance to you when it comes to hitting your goals. Complex carbohydrates, high-quality protein sources, and healthy fats should make up your diet no matter what your body type.

Stay away from the simple carbohydrate sources unless you are including them in your post workout shake/nutrition.

Your body could fight you a little and not want to give up its fat stores. This is the toughest part and a part where most new exercisers throw in the towel. It could take anywhere from a couple days to several months before your body begins to make changes. Don’t give up.

So Can You Gain Muscle and Lose Fat Simultaneously?

scales

 

Here’s what you’ve all been waiting for—can you truly gain muscle and lose fat at the same time? Through proper training and nutrition, it is possible to gain muscle and lose fat. Is this optimal? Heck no. Unless you are a true mesomorph (which few people are) it’s extremely difficult to efficiently gain muscle and lose fat.

To gain lean mass you need a caloric surplus. To lose body fat efficiently you need a caloric deficit. See where I’m going with this? You can’t gain muscle and lose fat at the same time efficiently.

You can’t have your cake and eat it too. The body doesn’t work this way. The body needs fuel to build lean mass, if you’re taking in fewer calories than what is needed through TDEE to lose fat, it’s darn near impossible to maximize your muscle gaining potential.

The ultimate goal here isn’t to go from zero to one hundred real quick (as Drake says). It’s not a race. Whichever way you are swaying—bulking or cutting—you need to slowly implement things in a way that you don’t go to one extreme or the other.

If you cut calories too much and increase cardio you risk losing some hard-earned muscle mass. If you try to bulk too quickly and increase your calories without maintaining a little cardio, you’ll end up looking like a blowfish. It’s about consistency. Rome wasn’t built in a day.

Focus On One Composition Change

Choose the path you want to take and stick with it. Getting cut and jacked at the same time is exceptionally difficult unless you have amazing genetics or “science” comes into play.

When putting on lean muscle mass it is normal to add a little bit of body fat, so don’t get discouraged. And just the opposite, when you are cutting, some individuals will tend to lose some muscle mass (whether it be true muscle or just some water retention).

Don’t get frustrated. Stick to the plan and the results will come. So let’s put this inefficient style of training and dieting to rest. It doesn’t make sense to attempt to gain muscle and lose fat at the same time. Prioritize your goals and focus on one aspect at a time.

If you need help finding the right tools to reach your goals, IIFYM can help. The coaches at IIFYM can set you up with an amazing nutrition plan.

 

The following post Gain Muscle and Lose Fat: Can You Accomplish Both Simultaneously? was originally seen on https://www.iifym.com IIFYM MEMBERSHIP

]]>

 

Who doesn’t want to get jacked and shredded? But the age-old question always seems to be, can you gain muscle and lose fat at the same time? Why not? Gain muscle and lose fat FTW! It can be done said all the old school bro-science magazines! See any of them around anymore? Nope. IIFYM has been bombarded with this question. So honestly, can you gain muscle and lost fat simultaneously?

The short answer is yes and no. Ha! Wait, what? You didn’t think it was a simple yes or no answer did you? The long answer of can you gain muscle and lose fat is to be explained below in this article.

It’s indeed possible to gain muscle and lose fat, but the answer comes down to what your ultimate goal is and the results you are looking to achieve in a certain time frame. Your results will also vary depending on your body type so you need to establish blueprints that match your body to achieve the results you desire.

Assuming you and I are the same height and weight, we can train and eat exactly alike using IIFYM, but our results can differ drastically. There is no one right way to achieve success since each individual is different.

(Find out what your individual macro number look like currently with our FREE macro calculator.)

Gaining Muscle

build-muscle

 

By a show of hands from the IIFYM readership, how many of you desire putting on more muscle mass? That was easy, I don’t see anyone with their hand down. So how do you achieve this feat?

It all starts and ends with your nutrition as well as your training. There’s no magic pill unless you decide to go the route of steroids (which I don’t recommend).

Sure, you can go the route of testosterone replacement therapy (TRT) depending on your age and natural testosterone levels, but generally, that will only come into play as you age and your natural testosterone production is on the decline—we’ll touch on this more in a minute.

Testosterone replacement therapy is also something that is done and controlled under the watchful eye of a doctor, so you simply can’t “self-diagnose” and administer.

Testosterone Replacement Therapy

Let’s get this out of the way since everyone wants the “quick-fix” to gain muscle and lose fat. As we (men) age, our natural testosterone production begins to decline—this generally starts to happen and is most noticeable around the age of 30. This scenario from a medical standpoint is called andropause. Simply put, it is when the testes slow down or stop producing testosterone.

Those days when we were teenagers and were able to gain muscle and lose fat at the same time are gone. However, through science, it is now possible to gain muscle and lose fat thanks to TRT.

While I don’t condone you simply going to your doctor and explaining that you would like to use TRT as a simple way to gain muscle and lose fat simultaneously, if you truly need it due to low test then I’d say give it a try.

 

Common symptoms of a dip in testosterone levels are: insomnia, decreased muscle mass, an increase in body fat, loss of libido, fatigue or depression, and a decrease in bone density to name a few.

So how is this condition taken under control? It’s quite simple, you would go to your doctor and get blood work done (generally one of the symptoms above such as insomnia, loss of libido, or fatigue will tip you off that you need to head to the doctors and figure out what’s going on).

If the results come back that you have low testosterone, they will generally recommend a form of TRT. Normal testosterone levels for men are between 400 and 1,200 ng/dl (nanograms per deciliter). Normally, if the number is under 400 is when they will recommend TRT.

How this is administered is generally through injections (consistent and regular) or through time-released capsules inserted under the skin at the buttocks (depending on the dose and how many, this can be once every few months). These procedures will then help reverse the negative side effects mentioned above and will leave you feeling more energized, in a better mood, have increased libido once again, may allow you to gain muscle and lose fat, and may allow you to get better sleep once again.

Nutrition

IIFYM is no stranger to the nutrition side of the equation. And if we were able to get a penny for everyone that asked if IIFYM has any plans that allows the individual to gain muscle and lose fat, we’d be rich. That being said, if you want more sound advice, click on the several articles on the IIFYM website as well as checking out the IIFYM programs they have available.

Starting with the Macro Blueprint, where one of our knowledgeable coaches will build a body changing program.

The great thing about following IIFYM is that you don’t necessarily have to deprive yourself of all the foods you enjoy. IIFYM allows you the flexibility to live life and not feel like you’re eating out of an IIFYM Tupperware container (even though I’d totally rock an IIFYM container). You have freedom! And that’s the IIFYM way of living!

If you want to look like a beast you need to eat as a beast would. Don’t take this the wrong way, though, especially if you’re using IIFYM as a dieting style. This isn’t a free ticket to hit up every buffet within a twenty-mile radius of your house. In fact, you still need to keep your IIFYM diet in check as if you were cutting, your calories and macronutrients will just be adjusted. Check your body type mentioned above to see how you should ideally set up your IIFYM nutrition program.

The Starting Point

Build-muscle-pic

 

If you aren’t sure where to start, IIFYM has some great nutrition plans laid out where if you follow the blueprint, you will find your goals aren’t that far out of reach. In addition, IIFYM has a great recipe book where you can find all kinds of tasty recipes that will make you think you’re cheating on your diet when you're actually on point.

When looking to bulk you do not want to just eat everything in sight, otherwise, you will spend a lot of time cutting after your bulk—and I don’t know many people who get excited to do extra cardio to trim off added fat from a dirty bulking phase.

While you can “cheat” a little on your diet and not be as strict as when you’re truly trying to drop your body fat as low as possible, you don’t want to get too carried away. A piece of cake or some ice cream here and there won’t kill you, just pay attention to your serving size to make sure you’re within the IIFYM program you’re following.

Ideally, what you want to do is calculate what your maintenance intake needs to be (TDEE) and then add 500 calories per day to that maintenance number (unless otherwise stated to fit your body type above).

Below are 2 calculators to help you figure out your numbers:

1. Calculate Basal Metabolic Rate (BMR) using the IIFYM BMR Calculator

2. Calculate Total Daily Energy Expenditure (TDEE) using the IIFYM TDEE Calculator

These calculators will help you figure out your maintenance calories—your starting point. It’s impossible to tell you exactly in this article where your macros need to be since everyone has a different metabolism and way of storing and utilizing calories. It’s for this reason that cookie cutter diets don’t work. No two people are alike. If there was a one-size fit all method, everyone could get in amazing shape, but unfortunately, that’s part of this process where you need to learn and understand what works for you and your body.

If you want a professional IIFYM coach to guide you, check out our very affordable nutrition programs, you can find them by clicking this link: IIFYM Programs

(And no, there’s not a program to gain muscle and lose fat at the same time found in the link, I’ll save you from checking)

Training

man_fitness_show_muscles-1

 

Training, no matter what body type you are, should be intense in order to gain muscle and lose fat (whichever goal you are after). Hitting the working muscles hard and then giving them the proper time to rest and recover is ideal.

By combining proper nutrition already mentioned in this article, it’s hard not to see progress when you put all the puzzle pieces together. If you find you’re not getting the results you desire and you know you’re putting in the effort in the gym, then go back and take a closer look at your diet. But ultimately, if you are trying to gain muscle and lose fat you are setting yourself up for failure.

Find out which body composition goal you should focus on with our Macro Blueprint.

It’s also recommended that you hit each muscle group twice each week in order to see hypertrophy—muscle growth. In the past “bro-science” had splits where you were hitting each muscle group once per week but science has since debunked that and has shown hitting muscles two times per week to be the most beneficial for putting on lean muscle mass.

No matter if you want to put on lean muscle mass or drop body fat, your weight training should not change. The best way to preserve muscle is the same way how to build it. The only thing that should change depending on your goal is your nutrition and cardio.

If you want to put on size, lower your cardio and have a caloric surplus. If you want to cut body fat, increase your cardio and create a caloric deficit. It honestly breaks down to being as simple as that.

Losing Fat

It’s no secret that you can’t out-train a poor diet, just like you can’t gain muscle and lose fat at the same time efficiently while cutting (or bulking for that matter). In fact, IIFYM has been preaching this for quite some time now. Losing fat comes from hard work and dedication in the kitchen. Sure, you can increase your cardio, but what you put into your mouth will ultimately make or break your physique and progress.

This is where dialing in your macros comes into play, one of our coaches will build your ultimate guide to fat loss with a Macro Blueprint.

Choosing high quality, nutrient dense foods should be of utmost importance to you when it comes to hitting your goals. Complex carbohydrates, high-quality protein sources, and healthy fats should make up your diet no matter what your body type.

Stay away from the simple carbohydrate sources unless you are including them in your post workout shake/nutrition.

Your body could fight you a little and not want to give up its fat stores. This is the toughest part and a part where most new exercisers throw in the towel. It could take anywhere from a couple days to several months before your body begins to make changes. Don’t give up.

So Can You Gain Muscle and Lose Fat Simultaneously?

scales

 

Here’s what you’ve all been waiting for—can you truly gain muscle and lose fat at the same time? Through proper training and nutrition, it is possible to gain muscle and lose fat. Is this optimal? Heck no. Unless you are a true mesomorph (which few people are) it’s extremely difficult to efficiently gain muscle and lose fat.

To gain lean mass you need a caloric surplus. To lose body fat efficiently you need a caloric deficit. See where I’m going with this? You can’t gain muscle and lose fat at the same time efficiently.

You can’t have your cake and eat it too. The body doesn’t work this way. The body needs fuel to build lean mass, if you’re taking in fewer calories than what is needed through TDEE to lose fat, it’s darn near impossible to maximize your muscle gaining potential.

The ultimate goal here isn’t to go from zero to one hundred real quick (as Drake says). It’s not a race. Whichever way you are swaying—bulking or cutting—you need to slowly implement things in a way that you don’t go to one extreme or the other.

If you cut calories too much and increase cardio you risk losing some hard-earned muscle mass. If you try to bulk too quickly and increase your calories without maintaining a little cardio, you’ll end up looking like a blowfish. It’s about consistency. Rome wasn’t built in a day.

Focus On One Composition Change

Choose the path you want to take and stick with it. Getting cut and jacked at the same time is exceptionally difficult unless you have amazing genetics or “science” comes into play.

When putting on lean muscle mass it is normal to add a little bit of body fat, so don’t get discouraged. And just the opposite, when you are cutting, some individuals will tend to lose some muscle mass (whether it be true muscle or just some water retention).

Don’t get frustrated. Stick to the plan and the results will come. So let’s put this inefficient style of training and dieting to rest. It doesn’t make sense to attempt to gain muscle and lose fat at the same time. Prioritize your goals and focus on one aspect at a time.

If you need help finding the right tools to reach your goals, IIFYM can help. The coaches at IIFYM can set you up with an amazing nutrition plan.

 

The following post Gain Muscle and Lose Fat: Can You Accomplish Both Simultaneously? was originally seen on https://www.iifym.com IIFYM MEMBERSHIP

]]>