Let's Talk Macros

LET’S TALK MACROS

Welcome to Issue 3 of the Self Revolution Fitness newsletter! In this edition, we will be exploring the basics of calories and macros. This week, we will be discussing the roles of proteins, fats, and carbohydrates, and how they are crucial for your well-being. Stay tuned for Part 2 next week, where we will reveal more insights into tracking macros, nutrition labels, and helpful checklists.

QUOTE OF THE WEEK

"Don't eat less, eat right."

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COACHES CORNER

COACH JOSE
Certified Personal Trainer

🍽 Nutrition Tip: Boost your fitness journey with food tracking! It unlocks:

• Self-awareness: Understand your eating habits (portions, choices, nutrients) to make informed adjustments.

• Accountability: Seeing your choices laid out motivates healthy decisions and commitment.

• Data-driven goals: Set realistic goals based on your calorie intake, macronutrients, and nutrient needs.

• Smart adjustments: Identify patterns and refine your strategy based on concrete evidence.

• Motivation boost: Celebrate progress in your eating habits and stay optimistic!

Food tracking empowers you to optimize your diet and reach your fitness goals. Once you have a solid understanding of your nutrition habit you can opt to only track food intake when you feel it is necessary.

🛒 Approved Pick: Greater Goods kitchen scale is the perfect introduction to measuring your food for better cooking and portioning at home.

🎙Listen To: This Cut The Fat Episode 2, explores the daily caloric intake needed for weight loss, covering everything you've ever wanted to know about calories.

COACH EMMA
Certified Personal Trainer + Lifestyle Coach

🍽️ Meal Planning Tip: Choose a specific day each week to dedicate to meal prep. Use this day to plan your menu, grocery shop, and prepare ingredients in advance. Having a designated meal prep day streamlines the process and sets you up for success in maintaining a healthy and convenient eating routine.

🛒 Approved Pick: Upgrade your meal prep with this Glass Container Set. It's versatile, and high-quality, and makes organizing meals a breeze. Microwave-safe and easy to clean for added convenience.

📚 Read: Atomic Habits by James Clear to discover a practical and evidence-based approach to building positive habits and breaking detrimental ones, unlocking the potential for transformative personal and professional growth.

WORKOUT OF THE WEEK

🔥 LISS & CORE WORKOUT

Engage in Low-Intensity Steady State (LISS) training for overall well-being, choosing activities like walking, running, biking, or swimming. Make it enjoyable by multitasking—listen to a podcast or call a friend. Consider inviting a friend to join you for added motivation.

LISS Workout:

• Duration: 30 minutes

• Activity: Walking

Core Workout:

• Duration: Approx. 14 minutes

• Equipment: Bodyweight Only

Circuit (3 Rounds):

1. Cross Crunch: 10 Reps

2. Knee to Elbow: 5 Reps

3. Knee Up Crunch: 5 Reps

4. Cross Crunch: 10 Reps

Rest: 45 seconds between rounds

Exercise Details:

• Cross Crunch:

  • Bring opposite elbow to opposing knee.

  • Lie down on a mat.

  • Slowly roll up and breathe out.

• Knee to Elbow:

  • Place hands by your head.

  • Bring knees towards elbows, shortening the distance between pelvis and rib cage.

• Knee Up Crunch:

  • Lie on your back with knees up at a 90-degree angle.

  • Hands behind your head with light fingertip pressure.

  • Exhale, contract abs, lift shoulder blades off the floor, and control back to start position.

  • Perform slowly to avoid using momentum.

Total Estimated Workout Time: 44 minutes

MEAL PREP THIS

🍴 EASY GARLIC BAKED PORK TENDERLOIN

Ingredients:

• Pork tenderloin

• Extra virgin olive oil

• Celtic sea salt

• Fresh cracked pepper

• Butter

• Garlic

• Basil

• Oregano

• Thyme

• Parsley

• Sage OR 2 tbsp Italian Herb Seasoning Blend

Steps:

1. Preheat oven to 350 degrees. Line baking sheet with aluminum foil.

2. In a small bowl, combine garlic, basil, oregano, thyme, parsley, and sage. Set aside. Generously season meat with salt and pepper.

3. In a large pan, heat oil until shimmery. Add pork to the pan and cook on all sides until dark golden brown.

4. Transfer pork to the baking sheet. Generously coat with herb mix. Place pats of butter on top of the pork. Wrap in foil and bake until the meat reaches 145 degrees internally at the widest, thickest part of the tenderloin (about 25 minutes for a 2lb roast).

5. When pork has reached the desired temperature, remove it and let it rest, tented with foil, for at least five minutes to lock in juices.

6. Slice against the grain and serve immediately. Enjoy!

MACRO TRACKING GUIDE PART 1

⚖️ LET’S TALK CALORIES

Before we dive into macros, let's break down what a calorie is.

In simple terms, a calorie is a unit of measurement for energy. It helps us figure out how much energy we get from the food we eat, allowing us to keep tabs on our nutrition and predict potential weight changes.

The concept of calorie balance is key. It determines whether you'll lose weight, maintain it, or gain some. This balance depends on both what you eat and how much energy you burn through daily activities, basic bodily functions, and exercise.

The main idea: for weight loss, calories are crucial. Eating less than your body uses (a calorie deficit) leads to weight loss while eating more (a calorie surplus) results in weight gain. This is known as energy balance – the equilibrium between what you consume and what you burn.

Energy balance is vital when working towards specific body goals. Achieving your desired body shape involves adjusting both your food choices (being mindful) and your activity levels.

When on a weight loss journey, focusing on what you eat tends to be more effective than relying solely on exercise to burn calories.

MACROS: WHAT ARE THEY?

Macros, short for macronutrients, are the building blocks of food that provide energy and calories. There are three main types:

• Protein = 4 calories per gram

• Fats = 9 calories per gram

• Carbohydrates = 4 calories per gram

Think of macros as the different types of calories you consume daily.

Each type of macro has a specific role in supporting your body's functions, and maintaining a balance is crucial for overall health, well-being, and a strong physique.

PROTEIN: THE BUILDING BLOCK

Protein serves as the building blocks for muscles, aiding in their creation, repair, and maintenance.

For those aiming to lose weight, sufficient protein intake is crucial to prevent muscle weakening during reduced calorie consumption. Higher protein diets also facilitate fat loss.

Protein goes beyond muscle support – it promotes prolonged satiety, curbing post-meal cravings.

Top protein sources include:

• Animal meats (beef, chicken, pork, turkey, lamb, seafood)

• Eggs

• Dairy (Greek yogurt, whey protein)

While nuts, seeds, legumes, and grains offer some protein, they don't match the protein content of the aforementioned sources.

FATS: THE ESSENTIAL ENERGY COMPANIONS

Contrary to popular belief, consuming fats is essential for survival. Fats serve as energy companions, supporting hormone function, brain activity, and aiding the absorption of vitamins and minerals.

Good fat sources include:

• Avocado

• Cooking oils (extra-virgin olive oil, coconut oil, ghee, etc.)

• Egg yolks

• Fatty meats

• Fatty fish

• Nuts and seeds

• Nut butters

Avoid unhealthy fats found in vegetable oils, margarine, and hydrogenated oils, as they can compromise health.

CARBS: ENERGY BOOSTERS, NOT VILLAINS

Carbs are not the villains; they are a vital energy source for the body. Complex carbs, found in fruits, non-starchy veggies, starchy veggies, grains, legumes, nuts, and seeds, provide sustained energy, support hormone balance, and contribute to brain function.

On the other hand, processed carbs found in candy, desserts, fried foods, cereals, and sugary drinks lack essential nutrients and are best consumed in moderation.

When tracking macros, consider tallying total carbs instead of net carbs for a more comprehensive approach.

ALCOHOL: THE FOURTH MACRO

While not a nutritional superstar, alcohol contributes to calorie intake (7 calories per gram). Be mindful of alcohol consumption, as it can complicate macro goals, hinder fat burning, and often accompanies high-calorie foods.

Stay tuned for Part 2 next week!

We'll explore Counting Calories vs. Tracking Macros, Reading Nutrition Labels, Calculating Your Macros, Macro Tracking Tools, The Downside of Tracking, and a Macro Tracking Checklist.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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