Macros Made Easy
If fat loss is your primary goal, figuring out total food intake is pretty simple. Let’s say you have a target weight of 180 lbs. Multiply that number by 10 to get total daily calories. That’s 1800. Next, prioritize protein (especially if you’re resistance training). A common recommendation is 1 gram per pound of the […]
Short Lifespan Illustrated
This post will be brief because I’ve addressed this subject before. The criticism of this year’s SI Swimsuit Issue – at least the criticism coming from those in the health, fitness, or medical fields – is not a personal attack on Yumi Nu. It’s not about body-shaming. It’s not about “fat-phobia.” It’s not about aesthetics. […]
Study This, Part 3
What if I told you there really was no such thing as “nutrition science?” I don’t mean that we know absolutely nothing about diet and nutrition – of course we know that eating to excess causes weight gain, that protein is important, that beef is more nutrient-dense than kale, etc. We know these things in […]
Read the Label
Without doing a web search or heading to the kitchen, what is the single-serving size listed on the nutrion label for a package of: Chicken –breast (skinless, boneless) _____ oz.–thighs (skinless, boneless) _____ oz.Beef _____ oz.Pork _____ oz.Salmon (fresh) _____ oz.Tuna (fresh) _____ oz. If you’re someone who already pays attention to the portion sizes of […]
HIT It
In previous posts, I briefly discussed high volume vs. high intensity workouts, and I came down on the side of higher volumes for most people, especially beginners. Here I want to talk about the advantages of a HIT routine. Truth be told, while I (almost) always push myself to positive failure in whatever I’m doing, […]
It’s the Recovery, Stupid
I belong to a few Facebook fitness groups: 50+ Fitness Fanatics, Health and Bodybuilding Over 40, etc. One of the most frequent comments is: I’m killing myself in the gym but not getting results. Help! The reason you’re not getting results is precisely because you’re killing yourself in the gym. This is another one of […]
You’re Not Saving S***
In a recent post, I wrote about the “Healthy at Any Size” movement and how it is not only wrong but potentially harmful. A positive attitude and self-esteem certainly contribute to a healthy life, but no one is metabolically healthy just by thinking positive thoughts. Today I want to talk about another politically charged health […]
Numbers Do Lie
I’ve written in other posts and in Fit by 50 that I don’t believe fitness should involve doing math homework every time you eat. But if you’ve never tracked your calories or macros – ever – I do highly recommend it, at least in the short term. Most people discover that their daily sugar/carbohydrate intake […]
A Little Red Pill for the F.A.M.
In a previous post, I cover-shamed Cosmopolitan magazine for encouraging everyone – women in particular – to think there’s such a thing as “healthy at any size,” and I pointed out a couple obvious reasons that is not the case. Here I want to talk briefly about the HAAS/Fat Acceptance Movement. First, it’s important to […]
To Keto or Not
As I mentioned in Fit by 50, ketogenic diets have been all the rage for the past few years. I also wrote that if I had to choose one type of diet specifically for weight loss, it would be keto (or the higher protein version). Here I want to qualify that recommendation. The pros of […]
