Online Training is personal training over the interwebs. Instead of coming directly to me, we communicate, and program you all online via email, text, calls, and through my website.
Macros are the 3 (4 if you include alcohol) macro (or largest) nutrients that make up the foods we eat.
The three main macros are: Carbohydrates, Fats, Protein.
Each of these has it’s own micro (small) nutrient profile, such as vitamins, minerals and calories:
Carbohydrates: 4 calories/g
Protein: 4 calories/g
Fats: 9 calories/g
Alcohol 7 calories/g
Counting macros means weighing and logging food. When you log your food you will actually be logging macros in that food and by the end of the day they should add up to the macros prescribed to you by your coach/dietician.
Weight your food, log it into an app, don’t go over set macros.
This way of ‘dieting’ is often referred to as flexible dieting or If It Fits Your Macros. It allows for for treats if it can fit into your set macros. Though given a bad rap for being easy to eat poorly, it’s purpose to make dieting less restrictive and increase adherence to a caloric deficit, etc.
It’s actually quite easy now, with all the apps available for logging macros. But if you should need extra guidance my e-Book is available for purchase here.
1. Calories are not EXACT on every food label.
2. The entry you used didn’t have the correct information (it’s still up to you to make sure what you’re logging is accurate for you!).
3. You didn’t log or weigh correctly.
Alcohol is tricky for a few reasons.
First of all, it’s not required for booze to have accurate macros on their nutrition label. In fact, it’s rare to find a nutrition label on alcoholic products. So here’s how ya do it:
Find a cheat sheet. Seriously, it’s just easier.
I use this one:
But if you want to know the long form:
Alcohols have varying caloric content depending on which type of alcohol you consume. Beers have difference calorie contents as do wines and don’t get me started on the mixed drinks..
The alcohol you’re drinking will have a % of alcohol listed on the bottle/can as well as the amount of product in that container (ie 12oz, 375mL, etc). Calculate how much of that container is alcohol.
4.5% for Beer
11.6% for Wine
37% for Liquor
12 oz can of beer @150calories on average @ 4.5%alcohol by Volume or ABV = .54 ounces
.54 ounces = 15.3 grams (we’ll say 15g just to make this easier
Find the calories/alcohol per can = 15g 7 calories/g = 105 calories of alcohol
BUT - we don’t have a good way, at least not in our handy dandy iPhone apps to track alcohol. So, instead we track these beverages by using carbs or fats. Here ya go:
Beer Calories (example): 150
To take those calories for your carbohydrate goal for the day: 150/4gCarbs = 37.5gC
To take from Fats for the day: 150/9gFat= 17gF
The warm up is a crucial part to any strength training program. It should be short, effective and follow a basic structure. Your warm up will change based on what your program is that day (ie lower body vs upper body days). Here’s a basic outline:
Mobilize - opening up and working the joints through their full ranges of motion (ex deep bw squat, ankle distraction, etc - see videos).
Stabilize - core work or anything that will work to kick in the stabilizers of the lifts on deck.
Activate - priming the muscles for the work to come. Essentially getting muscles ‘turned on’.
Get under the bar - prime the pattern you’re going to work. (ex a few warm up sets with just the bar or low weight for squats, practicing bracing, or rooting so you’re prepared for the movement of working sets).
Your warm up should never take away from your training. It should make your training session better. It helps you identify what needs to be worked on (ie tight adductors, inability to brace well, etc.) for the current session as well as upcoming sessions.