Apex Nutrition

Here is the simple approach to losing weight.

1. Find your maintenance calories.

The simple way to find your maintenance calories is to find 3 calorie counters that give you an estimate of your calories.

Let's say one says your maintenance is 2300.
Another is 2100
last one 2600.

Take the average of the three.
2,300 + 2,100 + 2,600 = 7,000

Now Divide 7,000 by 3 = 2,333 calories is your maintenance.

Now here's the most important part.

You want to weigh yourself every morning before you eat but after you use the bathroom.

You can use apps to keep track of your daily weight.

I just use the note app.

Take your weight every morning and eat 2,333 calories every day for 7 days.

If after 7 days you have not gained weight, then 2,333 is your true maintenance calories.

If you gained half a pound then your true maintenance calories are 2,583.

If you gained a full pound then your true maintenance is 2,833.

Now if you lost half a pound then your maintenance is 2083.

And if by chance you lost a full pound. Just keep going lol.

2. Now that we found a simple way to figure out your maintenance calories we need to figure out your workout schedule.

I find it best to work out four days a week.

For beginners, I think a solid 5 x 5 workout 4 days a week will be best.

Just keep it simple there.

3. Lastly you need to figure out your cardio.

I love to walk so I walk one hour a day Monday - Friday to maintain my weight.

If I want to lose weight I'll walk up to 2 hours a day.

Again, I love to walk so if that's not your thing find something you enjoy and do it 5 days a week.

The benefit of walking is that it's low impact and doesn't mess up your knees.

If you try doing something like basketball, your knees will be hurting lol.

We don't need that!

So just to recap:
1. Reduce calories by 500 calories to lose one pound per week
2. Workout 4 days a week doing full-body workouts
3. Walk 5 days a week for at least one hour a day.

I know it seems like a lot of work but if you follow these simple tips you'll love your results.

Hope that helps!

PS. Want to learn how to eat whatever you want and still lose weight? Join the newest weight loss group for men over 40.

Inside, we'll share with you secrets on:
Meal Plans…
Diet Plateaus...
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PS. Want to learn how to eat whatever you want and still lose weight? Join the newest weight loss group for men over 40.

Inside, we'll share with you secrets on:
Meal Plans…
Diet Plateaus...
Accountability...
Low Motivation...
Training Regimens...
AND MUCH MORE...

Join our Private Group. More details are in the comments below. 👇

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