Para mantenernos en forma y estar saludables es fundamental llevar una dieta equilibrada en la que incluyamos los tres macronutrientes esenciales para nuestro organismo: proteínas, carbohidratos y grasas. Así mismo, es importante saber distribuir bien dichos macronutrientes, para de esta manera poder alcanzar el objetivo que nos hayamos planteado, ya sea perder peso, mantenerse o ganar masa muscular.
Hoy te traemos una primera entrega en la que daremos una breve explicación de cómo realizar esta tarea.
Lo primero que debes hacer es determinar tu requerimiento calórico diario en función de tu nivel de actividad física, peso (en libras) y objetivo a lograr. Para ello deberás emplear el siguiente cálculo, según corresponda a las variables que se adapten a ti.
Actividad física baja / sedentario
Bajar de peso: peso en libras x 10 y 12.
Mantenimiento: peso en libras x 12 y 14.
Aumento de masa muscular: peso en libras x 14 y 16.
Actividad física moderada / activo
Bajar de peso: peso en libras x 12 y 14.
Mantenimiento: peso en libras x 14 y 16.
Aumento de masa muscular: peso en libras x 18 y 20
Actividad física alta / muy activo
Bajar de peso: peso en libras x 14 y 16.
Mantenimiento: peso en libras x 16 y 18.
Aumento de masa muscular: peso en libras x 20 y 22
La cifra resultante de este cálcula será el número total de calorías que tendrás que consumir a diario.
En nuestra próxima entrega te explicaremos el siguiente paso para realizar correctamente la distribución de tus macros. 😉💪
LET ME ASK YOU SOMETHING...... Is what you are doing now going to get you to the life you have always wanted? 🤔 Or DREAMED of?? For every woman who dreams of living her passion.....Everything you can imagine is REAL❣️ Believe in that little girl inside of you who had big dreams❣️ I’m a mom of 2 teenagers and I work a full time job as a pharmacy manager, so I know what it means to be STRESSED OUT and TIRED 😳 But what if I told you that you could build a business to earn a FULL TIME income working PART TIME from home, spending a few hours a day on Facebook and Instagram.... And get RID of the STRESS and being always WORN OUT?? 😃 And did I mention also.....GET HEALTHY and IMPROVE YOUR FITNESS?! 🎉 WOULD YOU DO IT?? 🤔
I coach others to get healthy and improve their lives physically 🏋, emotionally 🙂and financially💰. I also get to work on my own fitness and stay accountable and motivated 💪 !!! I have room on my team to show 5 women how to do the same.💕 Seriously this “job” is so rewarding ❤ Helping others reach their goals and become healthier and happier… more financially secure - that feels amazing!! 😍 Getting paid well to do it is just a bonus 🙂🙂 If you’re interested in learning more comment below "I'm Interested" and I'll send you more info! 🤗 LIVE YOUR LIFE BY YOUR DESIGN 🌻 ** Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill.**
I was where you are now 🙋🏼Not 100% happy with where I was at physically but not knowing HOW to change things 🤷🏼♀️
I knew I liked food ✔️
I knew I liked wine ✔️
I knew I didn't have hours to spend in the gym ✔️
I didn't want to be on some crazy DIET and restrict myself from those things because - let's be honest - as soon as you go back to eating like a NORMAL human being, the weight comes RIGHT back on 🤦🏼♀️ But I DID want to learn how to live a BALANCED lifestyle💫
So that's EXACTLY what I did🙌🏼💗 I learned WHAT foods to eat, I learned about PROPER portion control, and I learned about BALANCE. I even added in short at-home workouts to get those muscles poppin 💪🏼😉
I even signed up as a coach to hold myself accountable. And IT WORKED 🙌🏼💫
If you are looking to lose 5-20 lbs or tone up and need some direction, I would LOVE to share this opportunity with you. Comment below with an emoji or send me a DM so we can chat 💁🏼💗
Amazing Essentrics class tonight with instructor @chrissykuny at a beautiful new studio @pilatesandcoffee. Cant think of a better way to spend a Sunday evening, with plenty of sweat and a juicy stretch. Thank you @jacquelyn_brennan ✨
Happy Monday everyone 💛 Just a little over a week till Halloween! @nanabowls teamed up with Sunwarrior and created this awesome PUMPKIN PIE NANABOWL, topping it off with our bites and coco chips...Keep this to yourselves, but they will be sharing the recipe on Sunwarriors insta so do keep an eye out for that 🙊 We’ll put the link to that once it’s available!
*Sunday fun day*
To some people Sunday is to be lazy and rest. Not me Sunday is just a normal day in the gym. Do I think rest is important? Of course you need to have rest but that's another day for me. I love gym time in the Sunday, why?? Well it's EMPTY!! To some people they don't like it but I think I can speak for others we love it. An empty gym is the best gym because you have no distractions, no one else, just you. You are able to get in the zone have no distractions just focus on yourself and your body. Dues where definitely paid today! Stay strong Pham!
Find what you love to do and then find a way to do it! It doesn’t have to mean a career change or major shift in life, simply make time for the things that make you HAPPY! I’m lucky enough for my passion to be my career but it can also be what you work for! For example: working hard to be able to go to the fitness studio you love, to spend free time outside, to be able to give back to the community that is what’s important!
Today's (sleepy) #SweatySeflie is courtesy of day one. 💯
Day one of fighting for the confidence I had when I took the second picture in July (and made many new friends in Idaho when I sent it to @yo_its_mal while she was at a party 😂). Day one of building back the upper-body strength in the third picture from August. Day one of ignoring excuses like I did all summer, even on a week-long vacation or while working 60 hours in a week. 👊🏻
Here's to #DayOne with my new coach (@logiiibear ❤️) & team, accountability & support, and self care & love. Can't wait for day two tomorrow ✨
Surviving today’s run with @osm.nz and listening to @thinkfitpod ***Episode 28*** Magic happens when you step outside of your comfort zone. We have both found that to be the case and is a big part of why we have had the success we have. This week we discuss the times that we took a risk and said yes to things that scared us. They haven't always worked but regardless if they were successful or not, they lead to all sorts of other benefits. Literally, we both managed to lose weight and keep it off by saying yes to things that scared us. We answer some listener questions about upping your running distance and mantras we use and discuss a weird fitness article and an inspirational story!
Remember we have codes for Firefly Australia and Port of Tauranga Half that our listeners can use.
We also announce the amazing benefits that @dhbsport are giving our competition winners!
#MobilityMonday - If you've got poor posture and seem to hunch forward, a simple shoulder opening exercise like this can be done daily.
Opening the shoulders not only helps with posture, but can benefit your upper body workout, by increasing your range and mobility 🏋🏻♀️
I feel like crap today (🦈 week) so basically all I've done all day was meal prep. I made ice cream for dinner using some left over mix from the pb&j (😮😍) protein bites I made for the week (and frozen bananas). I restarted watching Alias for the 4728473rd time. It always inspires my inner badass. 👊🏻💪🏻
Oh. Swipe for my Whole30 wedding meal 😂 and his and hers desserts. That cake was almost irresistible.
It’s not about abs ... but I do peep at them to check where I’m at especially after a cookie or two 😛hey some people hop on the scale, I just push up my boobs out the way and peep away 👀 plus also gives me that motivation to go in at the gym come Monday. #teamnoslacking
Below the surface, an entire universe awaits you. This is true both of our external world, and our internal self. Have the courage to dive a little deeper and embrace the wonders that appear.
Come away with us 🌍 www.yovada.com 📷@chrisburkard
Pumpkin carving with the fam tonight! Laughing the fact that makenzi messed up on her pumpkin and hated it 😂. Evelynn didn't want her pics taken, clearly lol and Weston held a contest at the end and choose a winner (which was himself 😂)
Love quality time with my family ❤🎃
#Repost from @muscleinsider
Congratulations to Phillip Clahar for getting his Pro Card and taking the Overall Men's Bodybuilding title!
💪💪💢💢 ... Phillip Clahar takes the overall Men’s Bodybuilding title and wins his Pro Card at the Ben Weider Legacy Cup! Derek Rafla takes home the runner up spot and the 2nd Pro Card. Catch all the action at muscleinsider.com.
Contest coverage sponsored by @precisionsupps
When life gets really stressful, we by nature tend to take care of everything else and put ourselves last. However, I've slowly learned that we need to put ՕՄɾՏҼӀѴҼՏ first, as well, in order to better take care of everyone and everything else. You can't function, especially under stressful circumstances, on an empty cup.
That's why I was happy when grandparents offered to take the kiddos for an overnight yesterday.
Of COURSE I missed my loves.
No, I don't feel guilty or like a bad mother for being grateful for being relieved from parenting duties for one day/night. I feel thankful because it gave me an opportunity to focus 💯% on the things that have taken a backseat lately with stressful times. Yesterday, I focused completely on spending amazing quality 1:1 time with my husband---something we both were so grateful for and agreed we need to do more of.💕
Today, with him at work and the kids not back until lunchtime, I focused my morning fully on ʍҼ. I slept in, took my time with my morning routine, and got some time in on the track, clearing my head and doing something good for my mental and physical state. .
When the kids came back to me, I was a much happier, more patient and better version of myself, ready to take on whatever life is going to throw my way next.🙆🏼
It's not selfish to take care of yourself, it's necessary in order to take on the many demands that life puts on us. And both your and your family's happiness rides on it. So be sure to take a break every now and then, refill your cup, and get back to hustling hard!✌🏼💋