Simple Fat Loss Math – 4 minutes will change your perspective

Have you heard the expression “you can’t out-train a poor diet” or “exercise is a terrible strategy for weight loss”? It’s true, especially if you have no idea how many calories you consume in a day.

It’s simple math:

– Weigh yourself.
– Track calories for at least one week (the longer, the better) using a free app like FatSecret.
– Record all food and drink.
– Calculate your daily average.
– Weigh yourself again.

Here’s what the results mean:

If your weight went up, you are eating too much.
If your weight went down, you are in a caloric deficit, consuming fewer calories than you’re burning.
If your weight stayed the same, you found your “Maintenance RDI” or “Required Daily Intake.”

This is a crucial number, representing how much you can eat without gaining or losing weight.

Mine is around 2200 calories a day.

This is straightforward mathematics for anyone aiming to lose fat – it reveals the truth.

The truth is this: Calories matter. If you regularly consume more calories than your body requires, you’ll gain weight. If you consistently overconsume, the weight gain can be significant.

I hope this simple tip can set you on the right path. Feel free to reach out if you need coaching to get past this.

Key Moments:

0:00: 📉 Track your daily calorie intake to determine your required daily intake for weight loss.

1:44: 💡 The problem with weight gain is that people often consume more calories than their body can use, leading to storage of excess calories as fat.

2:58: 🥦 Eating whole, nutrient-dense foods and controlling calorie intake is key to effortlessly maintaining or losing weight.

Recap for https://youtu.be/6lFZdgVYkks by Tammy AI

I'm a hands-on health coach, strength trainer, yoga teacher and 25 year work from home digital professional in Orange, CT and I live the lifestyle I talk about.

Certified Yoga Teacher

Certified Health Coach

25 Year WFH Professional

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Surviving Family Vacation, Alcohol while Continuing to Train

Well I did it. 7 days on Hilton Head Island South Carolina at the Omni with no loss of progress. I fully detached my digital brain and focused on relaxing. It's really a very relaxing resort even with an energetic 6 year old. We got really perfect weather for pool, beach and a couple great runs. I did a 7 miler early on and a 9 miler around half way through. I was also able to do a ton of walking, swimming and everything that comes with a 6 year old at a pool. Games, throwing balls, throwing him, marco polo you name it. He keeps my old ass moving!

However, I also indulged on many beers along with a few margaritas. I averaged 3-6 beers per day. So to offset this indulgence I simply ate ZERO typical vacation nonsense like fries, baked goods, fried food, desert etc. I brought much of my own food, high quality portable protein and only got their fruit and one day had the breakfast buffet where I only had eggs, bacon, coffee and water.

I am super thankful to be able to shut alcohol off and turn alcohol on at will. There's something magical to me about days of sun, some deliberate exercise, tons of natural movement and good beer. I literally never sleep better.

I won't have another drink for weeks.

I got a bit of bloat but didn't gain weight, in fact I lost a bit - just feeling flabby and bloated even though it's mostly in my head I can notice less muscle definition and belly fat after just 1 week of consistent beer.

My recommendation for anyone, whether training for a marathon or just not wanting to get your progress destroyed on vacation is to fully avoid nonsense food and make sure to have the forethought to bring your own.

I also (like a madman) brought my IronMaster dumbbells and did 2 floor strength sessions along with one day where I incorporated around 500 air squats.

Upon return, after a 16 hour car trip (UGH!) I did a Bikram style yoga class in 110 degrees and today I hit the woods for a short hike, few hill sprints, 560 air squats and a new PR of 460 in ONE SET.

I have my home food going and doing a bit of a "detox" (I hate that word) of simply eating clean, single ingredient protein 170-200g per day, fruit and nothing else. I'll add some of my clean granola ahead of my next training run which I expect to be Fri or Sat.

I am keeping a daily training log of my 2024 NYC Marathon Training here:
https://learn.getupearlier.com/t/nyc-marathon-2024-training-diet-log-tips-and-information-april-1-nov-3-tcsnycmarathon/149

I am also there to answer any questions or help in any way.

This is video one of a lengthy series, stay tuned and good luck with the running!

Ultimately, I am training for life or as Peter Attia @PeterAttiaMD calls it the "centenarian decathlon". Every day, working toward a goal of enhancing and maintaining strength, muscle mass, endurance, mobility and flexibility to be a kick-ass 85+ year old.

Michael Baker
e-RYT Male Yoga Teacher, CHC, 25 Year #WFH Digital Pro
Actively training for the Centenarian Decathlon
www.GetUpEarlier.com
#Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition

NYC Marathon Training: Surviving Family Vacation - Kids, Food, Alcohol #NYCMarathon #hiltonhead

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 2023-12-07
 
 
 
      Working with Mike has been a game-changer. From day one, it was clear that I had stumbled upon a gem in the world of personal training.
First and foremost, Mike has a remarkable setup at his home for one-on-one training. It's the perfect blend of a comfortable, private space and a fully-equipped gym, creating an ideal environment for focused workouts. The moment I stepped in, I felt at ease and motivated to push my limits.
What sets Mike apart is his ability to craft tailored, bespoke workout plans that are thoughtful and effective. Regardless of whether you're a beginner taking your first steps in the world of weightlifting or someone who's been exercising for years, he has a knack for designing programs that cater to your unique needs and goals. Every session is a personalized journey towards achieving your fitness goals. It's clear that Mike has a deep understanding of physiology and exercise science, and he uses that knowledge to optimize each session.
But it's not just about the workouts. Mike is an exceptional motivator and mentor. His passion for fitness is contagious - he listens intently, offers guidance with patience, and ensures that you not only perform exercises correctly but also understand the 'why' behind them.
Thanks to Mike, I've not only regained my passion for lifting weights, but I also have achieved outstanding results in a very short amount of time. I feel stronger, more explosive, and even faster, all thanks to his expertise and support.
If you're searching for a personal trainer who can provide a top-notch training experience in a welcoming and tailored setting, look no further than Mike. Working with him has been a fantastic experience, and I wholeheartedly recommend him to anyone on their fitness journey.
  
 
    
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 2023-09-09
 
 
 
      I started with MB Wellness in early March 2023. The passion Michael brings to every session is second to none, whether it is a cardio day, stretch/yoga day, or strength day he is always encouraging me and talking through some "roadblocks" I may have had the previous week. If you are a 40+ male and looking to get back in shape in a private one-one setting, Michael is your man. He will guide you physically and mentally getting you to your goals and beyond.
  
 
    
   Chad Bedell 
 2023-06-16
 
 
 
      Mike has been amazing to work with. Someone to give advice and keep me accountable without ever talking down to me or making me feel bad about my choices or decisions. He has helped me with Diet and Exercise, understands my goals and my situation, helps me through at my pace. He is invested in me doing better. Give him a shot.
  
 
    
   Terrance Arroyo 
 2023-06-16
 
 
 
      Shout out to Michael J Baker! Listen, even Certified Personal Trainers can use some good advice, motivation and need a sounding board to reach their goals. He’s a stand up guy who is knowledgeable, a family man and just a great mentor for anyone trying to love their best life! Thanks Mike! You’re the best!
  
 
    
   Elevate Personal Training & Wellness 
 2023-02-24
 
 
 
      I have known Michael for over 30 years. I was so happy when I seen that he was doing this Health And Wellness program because he is in very good shape and he is very smart and knowledgeable about what he’s telling people to do to lose weight and eat healthy after just one month of working with Michael at 215 pounds. I have already lost 5 pounds and I am very motivated to reach my goal which is 185 just talking to him about what I was eating and doing wrong what’s so helpful for me whether was in person or over the phone he gives you plenty of information and details to work with while visiting his home. His family and him were very welcoming and warm to me as always I couldn’t of asked for a better person to help me with my journey , and anybody that needs help with their health and wellness. I would highly recommend Michael to be somebody to work with.
  
 
    
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 2022-11-21