8 WEEK CHALLENGE – WEEK 2

Nutrition is Up To 75% Of Your Result

If You Do Not Be Conscious Of The Food You Eat, You will only be slowing yourself down.

Achieving and maintaining a eating plan doesn’t have to be hard, in fact when you find the best routine for your lifestyle you will see a very fast result with your body shape. Most of us want to live a good, long, healthy lifestyle and at the same time, enjoy the things we love and say to ourselves ‘life’s too short not to enjoy this’. Let’s break it down together and get you shaped!

Let’s do some simple math so you understand the difference between macros and calories, fundamentally they both are the same thing, they just have different numbers, and following a macro targeted program can make you feel like you’re on diet, which has been proven to be psychologically damaging to us, a person would only follow a strict diet should they participate in any sport or event and even then most can’t wait to get back to eating whatever they like after game day. A better approach would be to aim for 1 number, in calories, and make ourselves a few meal plans filled with foods that contain healthy protein, carbohydrates, and fats.

To calculate calories from macros, all you need to understand is that 1g of protein is 4 calories, 1g of carbohydrates is 4 calories, and 1g of fat is 9 calories. Once you know these numbers all you need to do is whip out the calculator and add your calories! Let’s say a recipe/item has 10g of carbohydrates, 10g of protein, and 10g of fat:

Carbs: 10g (10 x 4 = 40)

Protein: 10 (10 x 4 = 40)

Fat: 10g (10 x 9 = 90)

So in total this food item/recipe has 170 calories. To make things simpler for you as we all prefer to work smarter not harder, you can track your daily eating routine with our Shape App. Below is a 60 second tutorial on how to track your nutrition, our app also syncs with MyFitnessPal if you prefer to use that app.

If you need further help with your nutrition, speak with your trainer or management.

Shape!