Adjusting Your Nutrition & Exercise Program
Measuring Your Progress, Part 2 of 2
So in part 1, we talked about how to measure your progress and make sure you are on the right path in your fat loss goals. You want to make sure that each week you are tracking your progress so that you make sure you are on track. Now, lets talk about how to make the necessary adjustments.
When do you make adjustments? I personally make adjustments when I have not made any progress over a two week period. Here’s how I am measuring my progress:
- Waist Measurement
- Bodyfat Calipers (sometimes)
If after one week I don’t make any progress, meaning I didn’t lose any weight (fat), then I will give it another week because it could of been just a fluke as our bodies do fluctuate in weight each and every day based on how hydrated we are, etc. If after the second week I haven’t made any progress, then I will make one of the following adjustments:
- Add Cardio
- Lower Calories
I will usually add cardio first, and start by adding 60 minutes in a week (3, 20 minute sessions, 2, 30 minute sessions, etc). If I do this, I will keep my calories the same. After that initial 60 minutes I add in a week, I will add about 45 minutes per week, until I get up to a max of 45 minutes per day, 6 days per week (which is an extreme amount of cardio, and is not necessary for most people).
The other option is to lower calories. If I lower calories, I will take out some carbs. Usually around 25 carbs per day which would equal about 100 calories in a day. I lower calories from carbs first because they aren’t essential. Protein and fat are essential. And seeing as I am an endomorph, I am a bit more carb sensitive than some people are.
The lowest that you will want to go in calories is about 1200-1300 for women, and 1500-1600 for men. Typically you will want to add in more cardio before going this low in calories.
In summary, when you hit a plateau with your fat loss, you can lower calories by 100 per day or you can add up to 60 minutes of cardio in a week. The important thing is you are measuring your progress so you are both getting optimal results and you are able to discover what works best for your body.
Good luck, and let me know if you have any questions!
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