Tag Archives: diet

Fitness, Gear, Life

How I Updated the Myfitnesspal App Nutrient Goals to Achieve Greater Weight Loss

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As I’ve blogged before, one of the major turning points in my weight loss journey was using the Myfitnesspal App to track my food intake and calorie burn.

After losing twenty pounds just tracking calories, I hit a plateau. But after reading a few helpful blogs and getting advice from athletes I knew at work, I determined that I needed to start looking at my sugar intake. That included simple sugar and carbohydrates.

To this day I stick to one big sweet treat a week and stick to my goal on the other six days. And I try to only ever eat a big carb meal if I’m going for a cardio adventure lasting more than 45 minutes within the next two days.

Myfitnesspal helps me keep track of those nutrients and macros as well as the calories. And while the base goal setting is great, my goal was to go a little more aggressive in weight loss and to begin to see more muscle tone.

After consulting again with a few pros I decided to set my carbohydrate goal down to 40% of calorie intake and set my protein goal to 30%. The base macro nutrient setting in Myfitnesspal can be updated to help with this. Below are the steps to do this in the Myfitnesspal App:

Open Myfitnesspal and click the hamburger menu button at the top left, then click on the Goals menu:

Under the Nutrition Goals section, click the option to show Carbs, Protein and Fat by meal. Then click on the calories, carbs, protein and fat goals section.

Click on Carbohydrates and change it to your desired goal and then do the same for protein. (the base goal setting has carbs at 50% of calories, to high for me)

Make sure the % adds up to 100%. That’s it.

Now Myfitnesspal will start showing you your macros for each meal and will alert you when you are going over your goals in you daily food diary.

You can also go view your full day and past day information in the Nutrition section of the diary. Click on Nutrition at the bottom of the daily food diary.

You can also click into each nutrient section to see what foods are highest in that group.

See more details on how the Nutrient goals automatically adjust based on the exercise you log in the APP by reading this post.

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Fitness, Gear

Your New Year’s Resolution Week 2 Day 4 Workout – Deltoids and Traps

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It’s almost New Year’s resolution time. In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 Minute bike over 90 RPM

Main Workout

  1. Rear Delt fly machine 3 x 10
  2. Shoulder press machine 4 x 10
  3. Band or Free weight side raises 4 x 10
  4. Alternating dumbbell front raises 4 x 10 per arm
  5. Cable rope rear delt pulls 4 x 10
  6. Extra Credit: Military Press 3 X 10

Core finish

  1. Leg Raises 3 x 20
  2. Back extensions 3 x 15
Fitness, Gear

Your New Year’s Resolution Week 2 Day 3 Workout – Leg Day

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In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 minute rowing machine or elliptical

Main Workout

  1. Squats or belt squats 4 x 10
  2. Leg press machine 4 x 10
  3. Step-ups 3 x 15 per leg
  4. Leg extensions machine 3 x 15
  5. Calf raises 3 x 15
  6. Extra Credit: Walking Lunges or Weighted Walking Lunges – 50 Yards distance or max

Core finish

  1. Abdominal machine 3 x 15
  2. Back extensions 3 x 15
Fitness, Gear

Your New Year’s Resolution Week 2 Day 2 Workout – Lat Focus

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In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 5 minute stair stepper or lunges
  2. Battle ropes

Main Workout

  1. Lat pull down 4 x 10
  2. Seated cable row 4 x 10
  3. Dumbbell single arm rows 3 x 10
  4. Dumbbell or Kettle Bell shrugs 4 x 15
  5. Cable lat extensions 4 x 10

Core finish

  1. Center Planks 30 second interval x 3
  2. Side planks 30 second intervals x 3 per side