In this blog post, we will delve into the fascinating world of counting macros and explore why it is essential for your health and fitness journey.

Counting Macros: What’s the Buzz All About?

Whether you’re aiming to lose weight, build muscle, or simply maintain a balanced lifestyle, understanding macros can make a significant difference. So, grab your protein shake and let’s dive right in! 💪

An individual captures a photo of a food label using their smartphone to track macronutrient information. The person's hand firmly holds the phone, while the screen displays the image of the label, indicating a focus on counting macros for dietary tracking and analysis.

Counting macros, short for macronutrients, is a method of tracking the protein, fat, and carbohydrate content in your diet. Macros play a vital role in providing energy and keeping you healthy. By counting macros, you ensure that you’re consuming the right ratio of nutrients tailored to your goals. So why do we count macros? Let’s find out!

How to Count Macros: A Step-by-Step Guide

Counting macros may initially seem overwhelming, but fear not! We’ve broken it down into simple steps to get you started on the right track.

Step 1: Calculate Your Caloric Needs

To determine your daily calorie requirements, consider factors such as age, weight, sex assigned at birth, and activity level. The National Institute of Diabetes and Digestive and Kidney Diseases provides a user-friendly body weight planner to help you with this calculation.

Step 2: Decide on Macronutrient Percentages

Once you know your daily caloric needs, it’s time to customize your diet with the correct macronutrient percentages. Research suggests that typical ratios for protein, fat, and carbohydrates are as follows: 10-30% protein, 25-35% fat, and 45-65% carbohydrates. 

Adjust these percentages based on your goals and any specific health conditions you may have.

Step 3: Track Your Macronutrients

Tracking macronutrients is crucial for staying on top of your intake. Whether you choose a food diary or opt for a tracking app, consistency is key when counting macros. By monitoring your macronutrient values, you gain valuable insights into your dietary habits and can make necessary adjustments.

Benefits of Counting Macros: More Than Meets the Eye

Counting macros goes beyond merely tracking your food intake. Let’s explore some compelling benefits that will make you even more excited about this approach:

Disease Prevention:

Research indicates that adequate protein intake may protect against Alzheimer’s disease, while specific high-carb diets can help manage diabetes and cardiovascular conditions. Consulting a healthcare provider for personalized advice is recommended.

Moderate Weight Maintenance:

By following a starch-based carbohydrate diet with low-fat content, you can reduce body fat percentage and mitigate obesity-related health risks. Long-term tracking of food and nutrients is also associated with maintaining a moderate weight.

Achieving Fitness Goals:

Diets rich in protein have been shown to preserve muscle mass during resistance training. If you’re aiming to reach your fitness goals, counting macros can provide the necessary framework to optimize your performance.

 

And that’s it! 🎉

You’re now equipped with the knowledge and understanding of why counting macros is a game-changer for your health and fitness journey.

Remember, it’s not just about hitting your protein, fat, and carbohydrate targets—it’s about achieving balance, sustaining energy levels, and fueling your body with the nutrients it deserves.

Pair your new macro counting ability with regular workouts to unlock a world of possibilities! Stay healthy and stay motivated! 💪


Check out our InstructorLive programmes to get started today!

In today’s fast-paced world, maintaining a healthy lifestyle has become more important than ever.

 

Photo shows a black woman with braids on a yoga mat. She is wearing grey gym wear and doing a plank exercise whilst looking at a laptop screen.

Regular exercise is a key component of achieving and sustaining a fit and balanced life. While many people associate fitness with expensive gym memberships and elaborate workout equipment, there’s a cost-effective and convenient alternative that can revolutionise your fitness journey— exercising at home.

In this blog post, we’ll explore the numerous benefits of working out in the comfort of your own home. Identifying why it’s a fantastic option for achieving your fitness goals.

 

1. Convenience and Time Savings:

One of the most significant advantages of exercising at home is the convenience it offers. With no need to commute or adhere to the opening hours of a gym, you have the freedom to work out whenever it suits your schedule. Whether you’re an early bird or a night owl, home workouts eliminate the time constraints associated with traditional fitness facilities. This flexibility ensures that you never have to compromise your exercise routine due to a lack of time.

2. Comfort and Privacy:

For many individuals, the idea of working out in a public setting is intimidating. Home workouts provide a safe and comfortable environment, allowing you to exercise without feeling self-conscious. Whether you’re a beginner or an experienced fitness enthusiast, the privacy of your home fosters a judgement-free zone where you can explore various exercises, try new routines, and push yourself to new limits.

3. Cost-Effectiveness:

Joining a gym or fitness studio often involves a significant financial commitment. In contrast, exercising at home eliminates the need for expensive memberships or recurring fees. While some individuals choose to invest in exercise equipment or online fitness programs, there are numerous low-cost or no-cost alternatives available, just like InstructorLive! Bodyweight exercises, yoga, Pilates, and aerobic workouts require minimal or no equipment, making them accessible to everyone.

4. Customisation and Personalisation:

Exercising at home empowers you to customise your workout routines to suit your specific goals and preferences. Unlike a gym setting with limited equipment availability, you have the freedom to design your own exercises, choose your favourite music, and create an atmosphere that motivates you. Whether you prefer high-intensity interval training (HIIT), strength training, or dance workouts, you can tailor your routine to cater to your individual needs and desires, ultimately maximising your results.

5. Family and Community Engagement:

Home workouts offer a unique opportunity to engage your family and loved ones in your fitness journey. Encouraging your family members to join you in exercising at home not only strengthens your bond but also creates a healthy and active environment for everyone. Additionally, numerous online fitness communities and social media groups provide support, motivation, and accountability, allowing you to connect with like-minded individuals who share similar fitness goals.

Exercising at home is a versatile and effective way to achieve and maintain a healthy lifestyle.

With its unparalleled convenience, privacy, cost-effectiveness, and customisable nature, home workouts empower individuals to take charge of their fitness journeys on their terms. By eliminating common barriers associated with traditional fitness settings, exercising at home unlocks a world of possibilities… Enabling you to reach your fitness goals while enjoying the comfort and convenience of your own space. So, grab a mat, put on your workout gear, and embark on an exciting fitness adventure right at home!


Check out our InstructorLive programmes to get started today!

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Generally, when we talk about fasting, we are talking about intermittent fasting, and the function is often to lose weight.  What this mechanism does is reduce overall caloric intake, so by definition, if you reduce calories, there may be a resultant weight loss. We say ‘may’ because weight loss isn’t always that simple, there are many other factors at play like genes, microbiome composition, and more.

There are also many who tout fasting for metabolic health and that it offers a range of benefits to optimise overall health. There are also many who tout fasting for metabolic health and that it offers a range of benefits to optimise overall health.

Like most things in life, it perhaps isn’t that simple, so let’s take a look at fasting, the science and what the data says. 

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Vitamin D can be thought of like the MVP; you will find teeny receptors in the brain, skeletal muscle, our immune cells, and more! When it plays such wide-ranging roles throughout the body, it’s easy to see why most of us are recommended to supplement Vitamin D on a daily basis and why deficiency has been associated with depression to increased severity of respiratory infection!

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Here at InstructorLive, we look at the data. So we thought we’d look at whether sweeteners are all they’re cracked up to be, and for those who demonise them, is that warranted either?

Let’s take a look at the truth behind sweeteners.

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But when slight changes to our blood’s composition can actually be fatal, is this something that we want to achieve, or even can?

Let’s take a look at the alkaline diet and whether it’s all it’s cracked up to be. 

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