DO YOU NEED TO COUNT CALORIES?

So a common question for us is - do you NEED to count calories?

The simple answer is no.

However, if your goal is one of the following...

• Fat loss
• Change your body shape
• Tone or lean up

You will need to find some way to manage your calorie intake.

(Combined with good strength training + NEAT)

As much as you might not like to count calories your body will count them for you!

So what options do you have?

Read on to find out....

​First things first - instead of religiously counting the calories of everything you consume you could simply map out a calorie controlled plan based on your daily calorie targets/allowance.

For example today when I carried out a 3d body scan & assessment with one of the members of our gym, I was able to produce a report containing the following info....

• Target fat loss in kilos & body fat %
• Number of training sessions required per week
• Timeframe to achieve these goals
• Target daily calorie requirements

The plan of action was as follows:
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• 4 sessions per week
• 3 kilo weight loss
• 5cm reduction in waistline
• 1800 calories per day

Now the issue here was that this person does not want to count calories or obsess over food.

Which makes perfect sense and is something we'd agree with.

So what we did was to take a very simple approach.

I suggested splitting the daily calorie target up into a number of meals per day.

In this case 3 meals per day was the aim. This meant we could plan to have 3 x 600 calorie meals every day.

Then we had a very quick look at putting together a simple meal plan & worked out what each meal was made of in terms of calories.

Breakfast: Mixed frozen berry + whey protein smoothie OR omelette & veg - 600 calories
Lunch: Chicken breast, portion of rice + veg OR Mixed frozen berry + whey protein smoothie - 600 calories
Dinner: Salmon, chicken, steak or fish + salad or mixed veg + rice or potatoes - 600 calories

(You can decide whichever meals you want - this is just to give you an idea of the approach you can take!)

Now all we have to do is stick to the plan and continue to assess progress as we go.

In our case that means members can book in to use our state of the art Styku 3d body scanning system every month to track changes in measurements & body fat %.

If you follow this through there are also a few simple hacks you could apply to allow you to have "nice" things along the way.

• Skip lunch to save calories for a couple of glasses of wine or beers in the evening
• Reduce portion size of breakfast & lunch to allow for a nice meal out in the evening
• Have ice cream or treats instead of the lunch when out with the kids at the weekend
• Check the calorie content of a take away and have it instead of your planned dinner at the weekend

Simple, right? And it only took us about 10 minutes to do!

In fact, as important as nutrition is in relation to fat loss and changing your body shop, it really can be quite simple if you make it that way.

Which is EXACTLY how we like it here at Evolutis as part of our personal training program.

...and how I think it should be for you too...

So I hope this helps you in some way.

Chat soon....

David "keep it simple" Knowles

P.S. Do you think you need some help with your training or nutrition? Looking for a bit of a kickstart?

Click the link below and we'll call you asap to chat about getting going with our 30 day kickstart:

CLICK >>>> https://kickstart.evolutis.ie

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