free nutrition plan
Nutrition Best Practices When First Starting to Improve Your Diet
Nutrition is the Foundation of Health & Fitness
We are so excited you have decided to take charge of your health. Your health and wellness should always be a priority, and our free diet plan for weight loss can help you get into the best shape of your life!
We’ll take the next 5 minutes to first cover the components of a healthy diet and then we’ll discuss our simple, 3-step process to losing weight in the next 30 days!
The Basics of Nutrition
Protein
Protein is key for sustaining lean muscle and losing body fat! We recommend ladies eat between 0.7-1.0g per pound of bodyweight. Guys should eat between 1.0-1.2g per pound.
Fats
Fats play a crucial role in hormone regulation. They are the most calorically dense food at around 9 calories per gram, so they are the easiest "macro" to overeat--but that doesn't mean they are "bad" for you.
Carbohydrates
Carbohydrates are your brain's primary fuel source. Carbohydrates also help with short-term energy, like during your workout, as well as muscle repair after your workout.
Important "Non-Nutritional" Elements
Water
We recommend at least 80 ounces of water a day. Removing or reducing other beverages in your diet will help you shed weight FAST!
Sleep
The only thing more important than water intake is your sleep! You need AT LEAST 7 hours of sleep per night.
Daily Activity
Increasing your daily activity (outside of the gym) will also go a long way in aiding your nutrition goals. We recommend at least 8,000 steps on days you workout and 10,000 steps on days that you do not workout.