Dedication

1/1/26. The calendar changed, but the dedication hasn't. Day one of the new journey starts now.

Pump some iron to pump up your weight loss! 💪

🏋️‍♂️ Resistance training, whether it involves lifting weights, bodyweight exercises, or resistance bands, is a great way to build muscle and increase your resting metabolic rate. 🔥

💼 In other words, you'll burn more calories even when you're not exercising.

Plus, it helps preserve muscle mass during weight loss, ensuring that what you lose primarily is fat. 🏋️‍♀️📉

Counting macros for beginners

When it comes to counting your macros the most important thing to remember in my opinion is gonna be that carbs & protein = 4kCals & Fats = 9kCals so 1 gram of fat it’s twice the calories so remember that next time you want to put that dressing or that extra cheese on your meal

Another very important thing to remember when counting your macros is what your macros are in the first place. I’ll have a post last this week going into more detail about how to figure out YOUR macros but for the purpose of this post I’ll include a link to a good Macro Calculator in the comments below

If you are trying to build or maintain muscle mass but still want to lose body fat, a good rule of thumb is to try to get atleast 1g of protein per pound of Body Weight, if you weigh a lot you can go off of lean body mass just know that you might lose muscle since your body is used to carrying more weight.

For fats I like to stay under 80g year round, & I like to start my weight loss journey at around 65g to give myself alot of wiggle room at the start

Carbs is the easiest one, after figuring out your Protein & Fats, whatever you have left for calories use that for carbs