How To Get Lean Without Tracking Macros or Dieting (Science Explained)
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Date: 2019-11-06
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Comments and reviews: 9
Chibi Wander
I kinda started doing all that without even noticing? I don't count macros but I read somewhere else about switching macros on the different meals of the day (And I'm actively doing so, I usually fast from 10pm to next day's lunch, but I'm not sure if I'm getting the right amount of protein =/ I also don't consume processed sugars, I'm 5'2, super small framed and weight is around 45kg. So how can I know if I'm doing it right? I'm only doing 10 min workouts at home but plan on 1) getting a band 2) getting a gym membership (I will do this when I feel like I can really stick to working out and I'm not wasting money. Thing is this is the first time I try to make exercising a routine and I took it super lightly. It's been 2 months and this is the first week I sticked to a full 5 day workout routine sucessfully D: Any thoughts or advice?
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I kinda started doing all that without even noticing? I don't count macros but I read somewhere else about switching macros on the different meals of the day (And I'm actively doing so, I usually fast from 10pm to next day's lunch, but I'm not sure if I'm getting the right amount of protein =/ I also don't consume processed sugars, I'm 5'2, super small framed and weight is around 45kg. So how can I know if I'm doing it right? I'm only doing 10 min workouts at home but plan on 1) getting a band 2) getting a gym membership (I will do this when I feel like I can really stick to working out and I'm not wasting money. Thing is this is the first time I try to make exercising a routine and I took it super lightly. It's been 2 months and this is the first week I sticked to a full 5 day workout routine sucessfully D: Any thoughts or advice?
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SD
My tips to get lean for 2019: (not a trainer or fitness expert)Weigh yourself. Record everything you eat for one week. Everything. Weigh yourself again after the week has passed. If the scale went up, you ate too much and can analyze your log to see what you can cut. If you lost a pound or so, then great, repeat what you ate in the week. Often, swapping out some fat and carb calories for protein will do the trick (as Jeff mentioned. Repeat. Make sure you weigh yourself in the morning, naked, before or after you take a dump (be consistent. You can go even more overboard and track your sleep, glasses of water, and your mood levels as well. You can go even one step further and snap a picture of your meals on your smartphone and upload them to your PC to create a pictoral log of your food.
reply
My tips to get lean for 2019: (not a trainer or fitness expert)Weigh yourself. Record everything you eat for one week. Everything. Weigh yourself again after the week has passed. If the scale went up, you ate too much and can analyze your log to see what you can cut. If you lost a pound or so, then great, repeat what you ate in the week. Often, swapping out some fat and carb calories for protein will do the trick (as Jeff mentioned. Repeat. Make sure you weigh yourself in the morning, naked, before or after you take a dump (be consistent. You can go even more overboard and track your sleep, glasses of water, and your mood levels as well. You can go even one step further and snap a picture of your meals on your smartphone and upload them to your PC to create a pictoral log of your food.
reply
Kt Ken
Ok so you all can totally skip this comment but i need somewhere to rant. I feel like the whole damn world is just working against me. My body type is endomorph i think its called and it just makes loosing weight so difficult. Im 55 and 176 lbs. Im just a mess. Im so tired of trying and failing over and over (ive been trying to get healthy since age 9. I went far too low in the past and i feel it may have messed up my body but ive been doing things properly the past few yrs (as in Im eating a heck load more in my diet compared to starving) ugh, Maybe im just whining but Im just so tired of this life and this body
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Ok so you all can totally skip this comment but i need somewhere to rant. I feel like the whole damn world is just working against me. My body type is endomorph i think its called and it just makes loosing weight so difficult. Im 55 and 176 lbs. Im just a mess. Im so tired of trying and failing over and over (ive been trying to get healthy since age 9. I went far too low in the past and i feel it may have messed up my body but ive been doing things properly the past few yrs (as in Im eating a heck load more in my diet compared to starving) ugh, Maybe im just whining but Im just so tired of this life and this body
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s-viv
Fasting works for me, skip breakfast. I don't feel I over compensate with extra calories at other meals. Secondly, no need to drink anything besides water, plain coffee/tea, and milk. Thirdly, I am surprised by how often people eat out. I might eat out once a week, but I eat only the healthiest stuff offered and no sugar. Yeah, eating isn't hard, it's just restraint that is. Also, just wanted to point out, your posture looks a little poor to me, could be your build. lol no offense, I ended up with issues from poor posture is all, gotta say something when I see it.
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Fasting works for me, skip breakfast. I don't feel I over compensate with extra calories at other meals. Secondly, no need to drink anything besides water, plain coffee/tea, and milk. Thirdly, I am surprised by how often people eat out. I might eat out once a week, but I eat only the healthiest stuff offered and no sugar. Yeah, eating isn't hard, it's just restraint that is. Also, just wanted to point out, your posture looks a little poor to me, could be your build. lol no offense, I ended up with issues from poor posture is all, gotta say something when I see it.
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naissa Wache
Hey Jeff, this was amazing tips. Having struggled and also succeed in my journey I have come to understand and apply these tip as I go. And it was refreshing to actually see the academic readings that talked about these points. All this to say the information you shared with us today is priceless all the other fitness youtuber talk about drinking more water and tricky tips that usualy don't have much impact. I'm grateful for this video. Amazing and actually helpful content.
reply
Hey Jeff, this was amazing tips. Having struggled and also succeed in my journey I have come to understand and apply these tip as I go. And it was refreshing to actually see the academic readings that talked about these points. All this to say the information you shared with us today is priceless all the other fitness youtuber talk about drinking more water and tricky tips that usualy don't have much impact. I'm grateful for this video. Amazing and actually helpful content.
reply
Quake the Duck
Great advice, Jeff. Would you be willing to look into body temperature regulating and it's affect on resting caloric requirements. ie, I live in Canada and quite deliberately make myself lightly cold, in a comfortable sense, with the idea that my body to regulating it's temperature will require more calories. I avidly hate being hot and sweaty if I'm not working or at the gym so I keep myself cool/cold.
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Great advice, Jeff. Would you be willing to look into body temperature regulating and it's affect on resting caloric requirements. ie, I live in Canada and quite deliberately make myself lightly cold, in a comfortable sense, with the idea that my body to regulating it's temperature will require more calories. I avidly hate being hot and sweaty if I'm not working or at the gym so I keep myself cool/cold.
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Lf J
Is it healthy/okay to do IF with cardio and weights? I do fasted cardio in the am about 40 minutes around 6am but i don't have breakfast meal til 1, lunch at 4, I lift around 6pm and have dinner by 8. I'm trying to lean out but I'm not sure if should have a smoothie or something after my morning cardio. Would love to hear your thoughts Thank you
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Is it healthy/okay to do IF with cardio and weights? I do fasted cardio in the am about 40 minutes around 6am but i don't have breakfast meal til 1, lunch at 4, I lift around 6pm and have dinner by 8. I'm trying to lean out but I'm not sure if should have a smoothie or something after my morning cardio. Would love to hear your thoughts Thank you
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Justin
I'm not saying it's daft i just don't understand this. Surely when your missing breakfast and everything your just starving your muscles of that well deserved protein, like from the day before when you heavy squatted ect. It's easy getting lean, it's not easy doing so and maintaining + still gaining. You need a proper diet end of.
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I'm not saying it's daft i just don't understand this. Surely when your missing breakfast and everything your just starving your muscles of that well deserved protein, like from the day before when you heavy squatted ect. It's easy getting lean, it's not easy doing so and maintaining + still gaining. You need a proper diet end of.
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Amin Aljunid
Hey jeff, i don't know if you'll ever get to read this but could you do a video about recovery? Answers to questions like How much rest is needed for optimal growth, indicators when your body needs rest and what they mean and etc. Idk if these questions are relevant or not but i do think that rest mode is oftenly overlooked.
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Hey jeff, i don't know if you'll ever get to read this but could you do a video about recovery? Answers to questions like How much rest is needed for optimal growth, indicators when your body needs rest and what they mean and etc. Idk if these questions are relevant or not but i do think that rest mode is oftenly overlooked.
reply
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