Category: Uncategorized


The Divided Diet


 

So, you’re ready to kick off your new “diet” tomorrow, but you have no idea where to start. You don’t want to take the time to scan and log everything you eat. You don’t really even want to have to change your lifestyle all (that) much.
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If you’re a professional athlete, stop reading. Otherwise, give this a shot – just break your day up with (maximum) calories goals. Start with what I’ve given you here. For breakfast, eat (no more than) 250 calories. For lunch, eat (no more than) 500 calories. For dinner, eat (no more than) 750 calories. And, if you get hungry here and there throughout the day, sprinkle in 3 snacks with (no more than) 100 calories each. Guess what, those 3 – 100 calories snacks, could even be wine/beer with dinner, if you want. Heck, they could go with breakfast… Just let me know how you got a job that let’s you drink beer with your cheerios 🀣
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Weigh yourself the morning before you start your new life. Then, try your new “diet” for 1 week and hop back on the scale and check your progress. If the scale dropped, awesome, keep going! If it happened to go up, don’t sweat it. Just adjust your intake in some way. Maybe knock off a snack or two. Then try again for a week and reevaluate. You may find, after a month, you’re on a completely different track than where you started. But, if you’re losing, you’re winning πŸ‘πŸ’ͺπŸ‘πŸ”₯

Muscle burns fat


Muscle burns fat

 

An Instagram account I follow (@syattfitness) mentioned in a post not too long ago that “lifting can help burn more calories long-term”, which peaked my interest.

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Using my stats, if you were to change your body composition by 8%, your body would potentially burn almost an extra 200 calories a day, without you doing anything extra! Who wouldn’t like burning an extra 200 calories by “just living”. πŸ’Ύ
With that being said, to get to 8% less body fat, there’s a good chance you’re also exerting more energy to lose body fat and keep the muscle, which means you’re also burning extra calories there as well.
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The scale is a liar!


 

If you’re on a fat loss journey, please know that can, at times, be different than a weight loss journey.
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A body weight scale can be a dirty dirty liar. There can be many reasons your weight fluctuates while your body fat is going the opposite way.
– carbs: our bodies need water to break down carbs. Eat more carbs, retain water (weight). Eat fewer carbs, drop water (weight). You see those “lose 7 pounds in 7 days” signs? Yeah, stop eating carbs and sugar and you’ll drop (water) weight very quickly… But then you’ll level out and need to focus on actual fat loss.
– muscle: have you been exercising to lose fat? Awesome! Keep in mind, our bodies need water (weight) to repair and build muscle. And, you’re (new) muscles will add weight if their own. Bonus, your new muscles will burn calories for you!
– food: have you gone potty today? Did you weigh after eating/drinking? A bottle of water weighs (about) a pound. So, you can easily see how even just weighing before you use the rest room, or after just drinking water can make a difference.
There are more factors outside of fat loss/gain which can also effect the scale.
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The scale (can be) a good way to monitor your overall weight of course. But, keep an eye on how your clothes fit, how you feel, and how you look in the mirror. Those can be true indicators of fat loss.

New To Protein Shakes


 

 

Are you new to protein drinks? My first and most important suggestion… Experiment! (If) the manufacturer has a pre-mixed version, I would always suggest trying the pre-mixed version first, since that’s (probably) going to be their best attempt at the flavor. If they don’t have a pre-mixed version, personally, I always try my shakes with water first, to give me a base to compare to. Then I’ll mix the shake with various milks until I find my favorite mix. Water or cashew milk tend to be (my) favorite mixers.
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Next, although Chike is my favorite protein powder, there (are) other powders out there. I must stress, try as many as you can, until you find (at least) 1 or 2 go-to’s for you. Personally, I like whey based powders with water, but my wife doesn’t like whey based powders at all – she prefers vegetable based protein powders (Vega) with cows milk as her mixer. So, we keep both in the house.
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Don’t think you must like what “everyone else” likes. You do you. Maybe you don’t like protein drinks at all – and that’s ok too.
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Are protein drinks (needed) to lose weight? Nope. Not 1 bit. I lost my first 30 or so lbs without even trying my first shake. For me, protein drinks are an awesome lower calorie way to get some tummy filling protein in my diet. Plus they are super quick to drink when in a hurry.

You Can’t Outrun Your Fork


 

You can’t outrun your fork. I hear that all the time and it’s so true. Sure, there might be. 000001% of people out there who work such physical jobs that they can eat “whatever they want” and not gain weight. But, for the rest of us, it’s much easier to try to make Leaner choices with our diets.
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The Butterfinger Blast from Sonic used to be a favorite of mine. Several times a week. So, I wondered how it compared to my run this morning… 7 miles doesn’t even fully burn off a large! Does that mean I can’t (ever) have a blast again? No. I just have to have them less often than I used to… Far less often ☺️… And probably go with a small (still 800 calories).
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Then, I was curious to see what one of Sonic’s top desserts might run… My 15 mile adventure this past Monday would (just barely) burn off a large Peanut Butter Fudge Shake.
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So yes, you (can) exercise your way to weight loss, but it’s much (easier)… I say that lightly because, it’s not all that easy still… To make Leaner choices with your fork 🍽.

Lean Choices Subway Edition


I remember seeing those commercials back in the day where (that guy) lost a bunch of weight eating sandwiches. And I thought, awesome, I like sandwiches, I can do that too… But, I didn’t know why or how he lost all that weight. More than likely, he wasn’t eating the 1200 calorie 12″ that I picked. Plus he probably didn’t have the 200 calorie chips and 200 calorie soda for a grand total of 1600 calories… In 1 sitting… For 1 meal…
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I’ve seen other comparison pics which list choices in red or green, as good or bad. I list calories all in 1 color because I now know, there are no “bad” choices. It really just depends how you manage your Calories throughout the day. I could still have that 1600 calorie meal… But that’s probably all I will eat that day. Instead, I now choose the 200 calorie salad and have other items to eat throughout the day as well.
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I listed the salad here as Chopped and without dressing because, when they mince those veggies, it ends up making its own natural dressing for me.

 

Blips Happen


A couple weeks ago we went to the lake and I relaxed on my intake – and I (knew) I would have an increase. But, I was ok with that. Mental breaks are needed now and then. But, I’m back in it and working my way down again now. Although I step on the scale throughout the week, I only log my Monday weigh-ins.

100lbs Lost Giveaway #2


 

Let’s kick off 100 lbs lost #giveaway #2. @celsiusofficial was the first drink I found, after 6 months of drinking only water, that made me break my “water only” rule… And I’m so glad I did! #celsius is so refreshing. I love to use it after my runs for a great #refuel, or when I just need a little clean and crisp #pickmeup The winner of this contest will receive all flavors shown here. Good luck! (rules below) #CELSIUSLiveFit
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1) Comment below. Don’t forget to share this with your friends!
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*Contest ends 11:59 PM Saturday July 22nd
*No purchase necessary
*Void where prohibited
*Contest is valid in the 48 contiguous United States
*By entering, entrants confirm they are 13+ years of age.

Giveaway


 

 

 

 

 

 

 

 

 

 

 

Originally posted on Instagram:Β https://www.instagram.com/p/BWVUFy-lVMg/?taken-by=ericlivinglean

As mentioned previously, to celebrate my 100 lbs lost milestone, I’m going to host a giveaway for some of my favorite products that help me to Live Lean. So, let’s get this giveaway started! Of course I’m going to kick it off with Chike since they are one of the first products I found. The Chike team is a great group of people! Super helpful when you have questions. And, their products are so tasty! I haven’t met a Chike product I haven’t liked yet. So, to get your hands on everything you see pictured…
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1) Comment below for your chance to win. Of course, clicking a share button is always appreciated as well!
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*Contest ends 11:59 PM Saturday July 15th
*No purchase necessary
*Void where prohibited
*Contest is valid in the 48 contiguous United States
*By entering, entrants confirm they are 13+ years of age.