MACROS - FATS
At this stage we should be seeing some relatively good progress, both in terms of our nutrition habits, as well as our body composition.
We can introduce another piece of the puzzle to ensure that we're heading towards further success.
This next piece is the introduction of tracking the next macro, fats.
Fats
Much like with developing our foundations, and calorie tracking. Its important to develop the habit of consistent tracking of the macros to go alongside our already solid foundations, and consistent calorie tracking.
An easy/simple way to introduce macro tracking is to introduce them in thirds.
So once consistently tracking calories, we introduce protein, we track calories and be mindful of protein for 2-4 weeks. Tick those boxes, then we introduce another macro, in this case fats, until we've successfully integrated all three into our tracking habits.
At this stage, we aren't worrying about an exact amount on the macros, just building a picture of how much of them we eat.
Remember, progress over perfection, 2-4 weeks of mindfully keeping an eye on our calories target and being mindful of our protein and carb intake, we're going to get to working out the exact amounts soon enough!
*NB in the video it mentions that fat stores take over energy at around 40-50 minutes, this not entirely accurate, as it depends on the intensity of the exercise. Long term consistent low intensity exercise, for example a marathon at a steady at a steady pace, would be predominantly fuelled by fats after around 80-90 minutes.
Consistency is king
The more we're consistent with our calorie targets the better our results will be. A surplus or a deficit is the only way to progress in the direction we want to go in order to hit our goals, make sure you're hitting that before worrying about macros.
Be patient, and be consistent.
If we do it this way, we'll have made small changes over the course of a longer period of time, that will add up to better results, habits and balance in the longer term.
Lets break it down:
If we've spent 2 weeks on developing the habit of each section covered, we'll have done the following:
- 2 weeks of foundation development
- 2 weeks of calorie tracking
- 2 weeks of keeping an on our protein intake
- 2 weeks of keeping an on our carbohydrate intake
- 2 weeks of keeping an on our fat intake
We've spent 10 weeks developing habits that are not only going to change our eating habits, but are going to have a profound effect on our physical health, and will serve us well for the rest of our lives!
Doing it this way ensures that we're never taking on too much too soon, and setting ourselves to fail.
We've set our intention, given ourselves a time limit and taken action.
NEXT UP:
CALCULATING MACROS
OR YOUR CAN CLICK ONE OF THE IMAGES BELOW TO GO OVER ONE OF THE MACROS AGAIN:
