How low can you take your calories?

How Low Can Your Take Calories?

Most people should be able to lose body fat at a caloric intake equal to or greater than “bodyweight x 10”.

Given…

  • You’re moving 8,000 steps/day
  • You’re not on either end of the extreme (i.e. attempting 8% body fat OR very obese)
  • You’re consistently resistance training

You all know by now that you need a calorie deficit to make fat loss happen.

The question comes up: “Why not just drop calories as low as possible to lose weight quicker?”

Is there a limit to how low you should go with calories? And why?

So here’s the deal with weight loss: as you eat less, your metabolism slows. And eventually you’ll have to dedicate time to slowly increasing calories to speed back up the metabolism.

This is a must if you want to be able to eat normal amounts again without gaining back all the weight you just lost.

The lower calories go on a diet, the longer/harder the return to “normal” will be for you.

This is why there’s such a distinction between “weight loss” and “sustainable weight loss”.

Honestly, the floor of how low to take calories is hard to generalize, as everyone is a bit different.

If you can’t drop fat with calories at bodyweight x 10, you probably need to reverse diet, given you meet the following conditions:

  1. You have a moderate amount of weight to lose (Not on either extreme: getting shredded or obese)
  2. You’re active: 8k+ steps/day, consistent resistance training.

For most, going much lower than this makes it much harder to hit your macronutrient and micronutrient needs to stay healthy, feel good, and prevent nutrient deficiencies.

Have questions about your specific needs? Apply for a free coaching call at www.kaylimontoyafitness.weebly.com. Or shoot me a DM on Facebook or IG.

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Have a slow metabolism?

Have a slow metabolism?

Stop doing these things!

  • Drastically cutting your daily calories
  • Adding hours of intense daily cardio
  • Buying a bunch of fat burnersStart doing these instead!
  • Lifting weights to build muscle
  • Following a diet that’s high in protein
  • Slowly increasing your daily activityHere’s the thing about your metabolism…There’s a buttload of stuff that’ll influence whether yours is “fast” or “slow” – much of which is outside of your immediate control.

    Losing weight is all about calories IN vs. calories OUT.

    The calories IN part of the equation is straightforward, and for the most part, you can control it.

    Calories OUT (aka your metabolic rate) is where things get tricky, and it’s where most people make a big mistake.

    To explain, we’ll need a quick science lesson:

    There are 4 ways you burn calories:

    1. BMR (Basal Metabolic Rate)-calories burned at rest
    2. TEF (Thermic Effect of Food)-calories burned digesting food
    3. TEE (Thermic Effect of Exercise)-calories burned doing planned exercise
    4. NEAT (Non-Exercise Activity Thermogenesis)-calories burned doing everyday activities like walking, standing up and down, fidgeting, etc.

    Numero 3, TEE, is the one you have the most immediate control over. The other three can be influenced, but not directly controlled.

    And this is where most people make a big mistake.

    They’ll put all of their focus on burning calories exercising, cutting calories, and spending $$$ on supplements that don’t really do much.

    It works at first, but people end up creating so much stress-physically AND mentally-that they struggle to see results (due to water weight and unrealistic expectations) or stay consistent (due to bingeing and overeating).

    If you want to lose weight and maintain a healthy body forever, you need to think long-term. You want to build a body that won’t have to rely on you doing hours of exhausting cardio daily just to stay lean.

    One way is by building muscle—this will increase your BMR and calories burned at rest (not drastically, but noticeably.)

    Another is following a high protein diet—this will increase your TEF, help you stay full, and help you build more muscle.

    I also recommend being more active—park farther away, walk during lunch breaks, stand up and stretch in between Netflix shows…

    Anything to stay moving (increasing your NEAT) rather than just doing cardio 60 mins/day followed by 8 hours of laying around.

    Are you ready to make a change, but don’t know where to start? Head over to www.kaylimontoyafitness.weebly.com and apply for a free coaching call. Or you can follow me on Facebook, IG or YouTube for more free tips and advice to help you reach your goals.

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Hate Counting Calories???

Hate Counting Calories?

Instead of being rigid like THIS:

  • -1800 Calories
  • -120g Protein
  • -195g Carbs
  • -60g Fat

Try being more flexible like THIS:

  • -1700-1900 Calories
  • -110-130g Protein
  • -Balanced Ratio of Carbs & Fats

Take a quick look through my page and you’ll quickly discover I’m a fan of food tracking.

For one simple reason—keeping a log of what you’re eating is the BEST way to ensure you’re staying in a calorie deficit consistently.

Buttttt tracking can get a bit obsessive at times, especially if you’re trying to hit specific calorie/macro targets every single day…

For the longest time, that was me!

I thought I needed to hit all three macronutrients perfectly —on the mark— every single day.

If not, some fat loss witchdoctor would use voodoo magic and make me gain 100 pounds overnight…

Or something like that.

Well, all that worrying did was make it HARDER to achieve my goals.

If I accidentally went over my nutrition targets, even by the teeniest-tiniest bit, I’d assume the day was a total wash. I’d say “screw it!” and a small surplus would turn into a HUGE binge.

I’d get back on track…but after about a week it would happen again…

So, what I started doing, and now what I do with my online clients, is set calorie & macro ranges!

With this approach, you’re not worried about exact numbers.

Instead, you make things a bazillion times easier and aim to land within a flexible range of targets.

I even like to take it a step further and drop carb & fat targets.

Reason being, as long as you’re in a deficit and consuming enough protein, you can go higher in carbs or higher in fats and achieve similar weight loss results.

I do, however, recommend keeping your carb-to-fat ratio balanced (try not to go below 20% of your total calories from each macronutrient).

The bottom line: Counting & tracking are some of the best ways to guarantee consistent weight loss results, but don’t let it consume you.

But unless you’re trying to get a bodybuilder shredded for a competition, it’s simply unnecessary to track every calorie and/or macro to a single target number.

Remember, consistency beats perfection.

Focus on being “pretty close” most of the time, and dieting will become waaaay less stressful and MUCH more rewarding.

Still confused?!?!? Don’t know how much protein or calories you should be consuming to get to that “pretty close” range? Shoot me a message on Facebook, IG, or head over to www.kaylimontoyafitness.weebly.com to apply for a free coaching call and we will discuss it.

How to Grow Your Glutes

How to actually build your Glutes

SAD GLUTES

  • Focus mostly on isolation exercises
  • Not adding in more reps/weight as you go
  • Only working in one rep range
  • Fall in love with the burn at the expense of progressive overload
  • Endlessly dieting in a calorie deficit
  • Spending more time doing cardio than weight trainingHAPPY GLUTES
  • Focus mostly on heavy hip hinge compound movements 2-3x/week
  • Deadlift variations, hip thrusts, glute-focused squat variations
  • Add in more reps/weight as you go
  • Working in low, middle, high rep ranges
  • Feel the burn at the end of the workout with an isolation exercise or two

Eat enough calories and protein to cause muscle growth

Want Glutes??

Gotta stop strictly doing booty band and isolation work.

There’s nothing wrong with wanting to grow your glutes. The results of strong and powerful glutes are much more than aesthetic. It also protects your lower back, wards off injury, helps your spine and pelvis, and makes you more athletic. But here’s the deal. Focusing endlessly on cardio and feeling the burn through donkey kickbacks won’t cut it. Constantly being in a calorie deficit won’t either. You need to pick a couple compound lifts that involve hip hinging, for example, deadlift variations, hip thrusts, glute focused split squats, etc. Add reps and/or weight to that lift every week, and get really strong at it over the period of a couple months.

Be sure to work in different rep ranges….3-6, 7-12, and 12-15+ for optimal growth.

End the workout with some burn-inducing isolation exercises like hip abductions and frog pumps to increase metabolic stress. These should be in higher rep ranges.

Getting enough calories and protein in your diet is key to actually seeing muscle growth. Endlessly dieting won’t get it done.

Have questions about building your glutes or another body part? Shoot me a message on Facebook or IG. You can also follow my YouTube channel for video tutorials or apply for a free coaching call at www.kaylimontoyafitness.weebly.com.

The Fitness Industry

The Fitness Industry

I have been in the fitness industry most of my life. It’s all I’ve known. It has changed me a lot and I have watched IT change a lot. The growth of social media, in particular Instagram, has given everyone a platform and a voice. While I’m all for sharing; context and qualification is critical when it comes to health and human movement. I’m sorry to say this, not everyone needs a platform and a voice.

We, as health and fitness professionals, need to clean up the industry a bit. It has become much too muddled with crap recently. Consider this a bit of a callout.

  1. If you’re not sure what an exercise does, haven’t done it yourself, or don’t understand the biomechanics don’t post it and recommend it.
  2. If you need to post a shirtless selfie/ass pic call it what it is. Don’t slap a motivational quote on it and try to pass it off as something it’s not. You like how you look in the photo and you want other people to see it too. It’s completely okay. We’ve all done it . . . But as a whole the social media fitness space needs less of this.
  3. Don’t post about FAD diets if you don’t understand the physiological mechanisms of nutrition, performance and fat loss.
  4. Don’t shill out worthless supplements everywhere. We need a clean-up when it comes to that, not more of a mess.
  5. If you have a fitness account try to provide direction within your lane. Support, through quality content and inspiration through professional, scientific or anecdotal insight. (Not a pic of your ass/abs.)

To put it bluntly, if the social media fitness space was actually making a predominantly positive impact, we wouldn’t still see massively rising obesity rates. There are ONE BILLION on IG alone, after all. Instead, the space has turned into a sloppy mess of pseudo-pornographic material, self-serving content, bad advice, supplement shilling, and fad diet peddling with a small sprinkle of good in there. This makes it difficult for the novice weight lifter to determine quality information from myths. As a community I want to see more of the good!

Let’s take the opportunity to be better as a fitness community on social media. I know I follow some pretty awesome accounts, and I want to see more like that.

 

If you want good quality fitness and nutrition advice, follow me on Facebook, Instagram or YouTube. You can also find some tips and a link to apply for a free coaching call at my website www.kaylimontoyafitness.weebly.com. Working with me gives you access to a large network of other credible fitness professionals that I work with personally and professionally. If you’re looking for a reading or podcast list, shoot me a message and I’ll be glad to send you some of my favorites.

Protein: What’s the big deal anyway?

Protein has been a bit overplayed by the bodybuilding crowd. You don’t need to eat multiple chicken breasts, or guzzle protein shakes daily.

That being said, most beginners I train, especially women, are under consuming protein.

What’s so great about protein?

The most obvious benefit: you’re going to be able to build more muscle. The amino acids in protein are the building blocks of muscle. If you’re not getting enough protein, you’re shorting yourself results in the gym. Your physique won’t change as fast as it should be.

“I am so full all the time!”

-All my clients when they start eating more protein.

Protein is the most satiating of all the macronutrients. It keeps you full the longest. When trying to lose weight/restrict calories, your biggest enemy is hunger. Eating more protein makes losing weight easier, since you’re full, longer.

Thermic effect. Our bodies require energy to digest food and turn it into fuel. When you use this extra energy to convert food to fuel, your body burns more calories than it normally would – this is “the thermic effect of food” or TEF.

Out of all the macronutrients, protein takes the most energy to turn into fuel. Hence, a greater portion of your caloric intake coming from protein calories means a greater percentage of those calories being burned off in digestion via TEF.

As a generalized recommendation: for most, eating .8-1 gram of protein per pound of bodyweight daily, will give all the benefits of protein.

Do you know where your macros should be to hit your goals? Jump over to my website, www.kaylimontoyafitness.weebly.com, and apply for a FREE coaching call to find out.

Don’t forget to follow me on Facebook, IG and YouTube for free tips about all things fitness.

The 30 Minute Anabolic Window

30 Minute Anabolic Window??

Do you have goals to gain lean mass? (AKA Muscle)

“After this workout I made sure to get my 30g of whey isolate protein shake because I have to get it in the ‘30 minute anabolic window’ . . . “

Who has heard of this before?

What it I told you that you do NOT need to get your protein shake in right after you work out??

Current research has shown that as long as you have protein 1-2 hours around your workout (pre or post) and have an adequate amount throughout the day, you will be just fine.

So, for example, if you have enough protein 1 hour before your training, then getting in protein post workout, or in the “30 minute anabolic window” is not necessary.

If you do not eat before training, let’s say in the morning, then it is important to get your protein in after your workout, but once again, within a 1-2 hour window . . . not 30 minutes, if your goal is to gain lean muscle mass.

I personally enjoy eating a real meal that is high in carbs and protein after working out instead of just a protein shake. On days I know I’ll be running short on protein, I can always add a shake in later in the day. It’s best to strive to meet your protein goals through real whole foods first if you’re able.

Struggling with nutrition and hitting your goals? Follow me on Facebook, IG, or YouTube for more free tips and content. You can also check out my website, www.kaylimontoyafitness.weebly.com, and apply for FREE coaching call with me.DSC_0927