Here in the Burn The Fat "Meal Planning" department, you will find real world strategies to plan your daily meals. Whether your goal is fat loss, maintenance, or muscle-building you will find practical meal planning advice here.
How To Choose Your "Activity Factor" When Calculating Your Ideal Caloric Intake For Burning Fat (UPDATED)
Calculating your basal metabolic rate is easy enough because there are formulas (math equations) that make it simple and straightforward. But what about your activity factor? This is one part of customizing your calories that stumps a lot of people, who don't know how to rate their training and activity level and wonder if they got it wrong. Read on to learn about the nuances of the activity factor and discover tips for making the best calculation so you can start getting results right from day one...
Top 10 Ways To Stay Motivated And Fit On the Road (The Burn the Fat Travel Challenge)
I recently read two articles about travel fitness. One said that when traveling, you should keep up with 50% of your normal training; the other said to keep up with only one-third. Both were written by "respected" trainers. Both said you should NOT expect to keep up your regular exercise program when you're on the road. That struck me as lazy... and lame. When you travel, you can come home in BETTER shape than when you left if you accept my challenge and follow these simple steps...
How to Count Calories and Create Meal Plans (Without Being Obessive-Compulsive)
It's driving you INSANE! You're crunching your numbers to prepare your meal plans for the week, but no matter what you do, the calorie and macronutrient numbers aren't coming out right. You're not a newbie - you know what you're doing: There are supposed to be 4 calories in a gram of protein, 4 calories in a gram of carbs and 9 calories in a gram of fat, but your numbers never add up to that no matter how meticulous you are! What's going wrong, and how do you fix it? The answers in today's Burn the Fat Q & A column:
Burn the Fat Daily Meal Planner Spreadsheet (Downloads)
This handy one-page spreadsheet gives you the perfect template for creating your own customized daily meal plans. The spreadsheet contains cells for the food item, quantity, size, calories, protein, carbohydrate and fat. Spaces are provided for meal subtotals and end of day totals. Excel and PDF versions for your convenience. CLICK HERE TO DOWNLOAD
Fine Tuning And Customizing Your Macros: A Case Study On Protein Grams And Percentages
What's more important, the percentage of protein or the grams of protein? Should you create your meal plans based on protein, carb and fat ratios or grams alone? Should you care about both? Is there one "holy grail" amount of these three macronutrients that works for everyone? These and many other vitally important questions are answered in detail in this new Burn The Fat Q & A about fine-tuning and customizing your nutrition numbers
Snacking on a fat loss program - good or bad idea? (Updated)
Is it a good idea to eat snacks on a fat loss program? Some people say it's a great idea to have healthy snacks throughout the day, while others claim that snacks will completely undermine your entire diet and exercise program. Which side is right? It depends! It is entirely possible that snacking could sabotage your fat loss goals, but if your snacking is done in a certain way, which meets the 3 "smart snacking" criteria, it could actually enhance your fat loss and make the process easier and more enjoyable... read on to learn more
When Should You Re-Calculate Your Calories (TDEE)? (Updated)
The amount of calories you need three months or six months from now may not be the same amount of calories you need today. Energy balance is dynamic - it's not a fixed number. This means that when you use those handy calorie calculators that tell you how much to eat to lose weight or maintain your weight, they may not be correct forever - especially if your lifestyle changes or if you lose a lot of weight. The big question then is, how often should you re-calculate your calories?