Macros Don’t Have To Be Hard — Follow The Tips Below And You’ll See Progress In No Time!
Start with protein
Before you even begin to approach your carbohydrate and fat numbers, lock in your protein intake first. Protein is the most direct indicator of how much lean muscle you can gain, and lean muscle is what allows you to look toned… so it makes sense to start here! Once you spend a bit of time eating the right amount of protein, you’ll likely begin to feel more full and have more energy — after that, dialing in your carbs and fats becomes MUCH easier!
Avoid fat around workouts
Good, nutrient rich fats are important for hormone regulation and production, but the majority of us eat way too much fat when we’re not tracking. Oil is an ingredient in a staggering number of foods, especially in meals prepared by restaurants. But the #1 time to avoid fats as much as possible is around workouts — fat gets digested before carbs, but carbs are the primary fuel consumed during workouts! In general, you should aim to eat less than 8 grams of fat in your pre and post-workout meals.
DO NOT decrease your macros on rest days
It’s tempting to lower your food intake on rest days since you don’t have as much physical activity to balance it out — but this is a trap you really don’t want to fall into! You’ll see way more success if you keep your macros consistent each day, because you break down muscle during your workouts. Rest days are when you build it! The most essential way to fuel this process is with food, so make sure you have the right kinds and plenty of them!If you’re interested, I designed a system that allows you to identify exactly what your macros should be, along with how to eat to support your hard work in the gym so you can finally build the body you want…
Simple Tips That Deliver Consistent Results Even When Nothing Else Seems To Work
Lift heavy
High repetitions + low weight on any exercise is a solid recipe for physical endurance, but if your goal is to get toned, this isn’t the way to do it. A toned appearance comes from lean muscle, which requires lifting heavy for a limited number of reps. You shouldn’t go minutes on end before feeling the burn!
Don’t rush it
It’s easy to think that you’ll get toned shoulders faster simply by getting out every last rep you possibly can… but nothing could be further from the truth. I would take fewer, slower, more controlled reps at an appropriate (not excessive) weight any day! Otherwise, you’re more likely to swing your arms and rob your shoulders of the most powerful benefits of the exercise.
Getting enough carbs
In order to have the energy to power your lifts, your muscles need the right fuel… and the first place it looks is carbohydrates. Otherwise, your muscles will get their energy internally, reducing your lean muscle mass and making you go backwards! eating enough carbs (especially before working out) helps your muscles get the most out of your workouts and make visible progress!
The most hated word in fitness
It’s not “diet”, “restrictive”, etc… it’s patience. None of us wants to wait, and when you’re in the early stages of a program or plan it’s tough to know whether the results will be worth your time and effort. That’s why it’s so important to have a solid foundation in macronutrients and exercise, which will allow you to have greater certainty over your outcome from the very beginning!If you want to take the next step and secure your spot in a program that’s sustainable, fun, and gives you a clear path to the body you want…
Your metabolism isn’t fixed — and a faster metabolism often comes with more energy, better relaxation, and of course, more lean muscle tone! But you need to retrain it first, and that’s what we’ll cover in this article.
1. Start with protein
The first ingredient in a successful metabolism retrain is protein — if you don’t get enough, you’ll struggle to speed up your metabolism no matter what else you do! Combined with strength training, protein helps build active muscle tissue, burning more calories at rest and kicking your metabolism into high gear.All your macros matter, of course... but before you nail your carbs and fats, take care of your protein. When in doubt, eating 1 gram of protein per pound of body weight per day is a good standard to follow.For help finding the right number for your goals, check out our program here!
2. Don’t skip steps!
You’ll be tempted to jump right to your “ideal” macros right away. To imagine your target physique and immediately start eating the recommended amount of protein, carbs, and fats.That’s a mistake.In a retrain, you’re not eating for the body you want... You’re eating for the one you have right now, the one you’ve built over the course of YEARS. It’s impossible to turn all that momentum around all at once! That’s why retraining your metabolism is so important — it prepares your body for the path you’re about to set on. You wouldn’t exercise hard without a warmup period, right?A metabolism retrain IS that warmup.
3. Pacing
So how long do you need to stay in a metabolism retrain phase? It depends on your age, activity level, current diet, previous diets, muscle mass, and too many other factors to give any blanket recommendations. But I’ll say this:Just like any other warmup, do not rush this one.It may take a couple of weeks to set your metabolism’s new cadence before you can jump into the macros you’ll ultimately settle on... and that’s assuming you do everything right. When you do, your body will let you know. You might be jazzed up, with extra energy to spare. Feeling more rested without spending more time in bed. You may even feel more relaxed throughout the day!My point is, when you do your metabolism retrain right... You’ll feel it.To get personalized support with your metabolism retrain and make it faster, stronger, and more resilient with age, apply to become a WarriorBabe here!
Wondering what your superfoods are during this critical phase of life to help you tone better, move better, and feel better? Macros should always be your North Star, but certain nutrients play a key role and should NOT be missed! Let’s check it out.
1. Magnesium
Did you know you need more magnesium during workouts than at rest? It’s true — magnesium is one of the best all-natural performance enhancers you’ll find, helping you get more gains from the gym so you can build the lean body composition you want. That energy translates directly into the rest of your day, too! Get your workouts right and you can take charge of your entire day, making magnesium one of the most powerful minerals you can build into your diet.
2. Omega-3s
Fish oil. Walnuts. Even certain types of eggs. A select few foods contain this crucial nutrient, which means most women aren’t getting nearly enough! Eating omega-3s can improve bone and joint health, reduce inflammation, and give you a better night’s rest — and if you want better definition and overall health, feeling well-rested is key, especially going into your workouts! These fatty acids can improve countless areas of your health, so don’t skimp on them.
3. Zinc
Zinc helps with two essential functions in the body: immune support and protein synthesis. Nothing will improve your physical health like staying well; it makes everything else easier (and getting sick sucks), and your body will be glad for the extra help. And as far as protein synthesis goes, it’s not just about muscle growth — some of the body’s most important functions work because of the proteins it builds to do the job! Be careful though, as zinc becomes toxic in large amounts; always check with a professional first before supplementing.This is just scratching the surface, and no woman should have to piece together all the info on her own. That’s why we’ve designed programs to give women 1-on-1 guidance and accountability in nutrition, exercise, rest, and more — so they can retake their personal power and build a body composition they love.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
How to Meal Plan on ‘Easy Mode’
Meal planning is one of the few areas where shortcuts are your friend — as long as the food is healthy, take all the shortcuts you want! Here are some easy options, centered around the 3 key components of any macro-friendly meal...
1. Proteins
One of the best meal planning hacks is thinking in proteins. Choose one to be the star of the dish and build around it — whether that’s chicken, fish, tofu, beef, seitan, or anything else you choose. You can use multiple proteins in a dish, of course, but if you want to keep things simple, one is more than enough. Pick something lean to make your life easy, that way you have more flexibility when planning out your sauces and sides. This will make it simple to hit your protein, carb, and fat macros while feeling great throughout the day!
2. Starches & Veggies
Once you’ve chosen your protein, think about what starches will pair well with it — potatoes, rice, beans, English muffins, anything. This is your main carb source; you can cook it with butter or any oils you choose, just make sure to factor them into your macros! When in doubt, boiling / simmering / baking work great and generally require very few steps. Strike a balance of simplicity and flavor, then add in raw or cooked veggies to the mix. Veggies do have calories, meaning they also have macros to track, but they’re generally low in this area so you won’t have much work to do!
3. Sauces
You can make tons of great sauces with only a few ingredients! Choose nutrient-rich sauces and spreads like marinara, hummus, red pepper spread, peanut sauce, you name it — there are plenty of simple options, and once you nail down a recipe you like, you can use it as often as you like. Don’t feel like prepping anything from scratch? Check the macros of a store-bought sauce you love and adjust the rest of your meal accordingly.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
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Macros Don’t Have To Be Hard — Follow The Tips Below And You’ll See Progress In No Time!
Start with protein
Before you even begin to approach your carbohydrate and fat numbers, lock in your protein intake first. Protein is the most direct indicator of how much lean muscle you can gain, and lean muscle is what allows you to look toned… so it makes sense to start here! Once you spend a bit of time eating the right amount of protein, you’ll likely begin to feel more full and have more energy — after that, dialing in your carbs and fats becomes MUCH easier!
Avoid fat around workouts
Good, nutrient rich fats are important for hormone regulation and production, but the majority of us eat way too much fat when we’re not tracking. Oil is an ingredient in a staggering number of foods, especially in meals prepared by restaurants. But the #1 time to avoid fats as much as possible is around workouts — fat gets digested before carbs, but carbs are the primary fuel consumed during workouts! In general, you should aim to eat less than 8 grams of fat in your pre and post-workout meals.
DO NOT decrease your macros on rest days
It’s tempting to lower your food intake on rest days since you don’t have as much physical activity to balance it out — but this is a trap you really don’t want to fall into! You’ll see way more success if you keep your macros consistent each day, because you break down muscle during your workouts. Rest days are when you build it! The most essential way to fuel this process is with food, so make sure you have the right kinds and plenty of them!If you’re interested, I designed a system that allows you to identify exactly what your macros should be, along with how to eat to support your hard work in the gym so you can finally build the body you want…
Simple Tips That Deliver Consistent Results Even When Nothing Else Seems To Work
Lift heavy
High repetitions + low weight on any exercise is a solid recipe for physical endurance, but if your goal is to get toned, this isn’t the way to do it. A toned appearance comes from lean muscle, which requires lifting heavy for a limited number of reps. You shouldn’t go minutes on end before feeling the burn!
Don’t rush it
It’s easy to think that you’ll get toned shoulders faster simply by getting out every last rep you possibly can… but nothing could be further from the truth. I would take fewer, slower, more controlled reps at an appropriate (not excessive) weight any day! Otherwise, you’re more likely to swing your arms and rob your shoulders of the most powerful benefits of the exercise.
Getting enough carbs
In order to have the energy to power your lifts, your muscles need the right fuel… and the first place it looks is carbohydrates. Otherwise, your muscles will get their energy internally, reducing your lean muscle mass and making you go backwards! eating enough carbs (especially before working out) helps your muscles get the most out of your workouts and make visible progress!
The most hated word in fitness
It’s not “diet”, “restrictive”, etc… it’s patience. None of us wants to wait, and when you’re in the early stages of a program or plan it’s tough to know whether the results will be worth your time and effort. That’s why it’s so important to have a solid foundation in macronutrients and exercise, which will allow you to have greater certainty over your outcome from the very beginning!If you want to take the next step and secure your spot in a program that’s sustainable, fun, and gives you a clear path to the body you want…
How Companies Keep Women Hooked Even Without Seeing Results!
The fitness industry has a dark secret hidden behind promises of quick-fix results and unattainable goals.It keeps women jumping from diet to diet, always starting something new and then bouncing back, even when they know deep down that nothing is going to change.The end result is that you can try going on keto, low-fat, intermittent fasting, whatever the latest trend is… And still be pulled into yet another program making the same promises, using a different type of restriction.Typically, it also comes with the promise of absurdly fast results, and it’s so cleverly designed that even if you never see lasting results after doing everything right, it’s nearly impossible to resist coming back over and trying again…No matter how frustrating or difficult it becomes!These companies pull women in by using complicated systems that only work under extremely specific circumstances.Keto is a perfect example: Ketosis only kicks in when carbs are almost completely absent from your body… And at the moment you reintroduce carbs to your diet, this fat-burning mechanism grinds to a halt.Intermittent fasting relies on avoiding all food except for within a very specific window of time. But outside of that time, you may be constantly battling hunger and fatigue until you’re even allowed a snack.While some women have the time and willpower to get everything absolutely perfect, this lifestyle isn’t realistic for the vast majority of women. Plus, it’ll make you miserable faster than you can say “low cal”!If you understand this secret and how it’s designed to keep you hooked on programs that never work, you can take back control and turn the tables on these unrealistic and unsustainable diets forever.I can attest to this… I was on brutally restrictive plans in my competition days, and once I discovered why I could never see the results I wanted unless I put my body through hell, everything clicked into place.Since then and for the past 7 years, I’ve worked out about 3-5 days a week, eating a sustainable and enjoyable diet that allows me to stay toned year-round without the ups and downs most nutrition plans are infamous for.I’ve never looked back since. Restrictive diets don’t work, plain and simple — look at what happens with those “success stories” months or years later and that will be abundantly clear.I can show you the same step-by-step process over 8,138 women have used and continue to use right now to make and KEEP progress they never found with any restrictive diets!
A Straightforward Path To Building A Toned, Healthy Body You Love
Prioritize building muscle
After around the age of 30, our bodies have a harder time of building and maintaining muscle, which is only exacerbated by the hormonal changes present during menopause.It becomes more important than ever to focus on strength / resistance training to elevate and preserve your bed of muscle tissue…Not only for building the physique you want, but also to make your body more resilient against injuries.
Manage your cardio carefully
Cardio can knock you off balance by introducing greater physical stress…Causing increased inflammation and overproduction of stress hormones like cortisol that cause you to hold onto more fat stores.Too much cardio can create the exact effect you want to avoid, so don’t go crazy with it!
Additive movements
Combating stiffness has a wide range of benefits that go beyond simply feeling good when you move.Being more limber can even help you get more juice out of your resistance training since you’re able to use smoother motions!You can support your tendon and ligament health and feel great by doing more mobility work, foam rolling, and dynamic stretching.
Balance exercises
One of the most common causes of injuries as we age is a reduction in our balance.This doesn’t only imply falls and more extreme injuries — I’m talking about regular minor issues that come up.By working on your balance, you can spend less time in pain and move more effectively, so be sure to work balance movements into your daily routine.Even a few times a week is enough!
Get feedback
Menopause comes with unique challenges that many fitness coaches aren’t equipped to address, especially not specifically with macronutrient-based plans…Which are the most effective approach for toning consistently without the draconian diet restrictions you’ll find in many mainstream programs.But with the right feedback, you can spot the holes in your current approach and get recommendations customized to what you need based on your goals, age, and what’s most important to YOU.WarriorBabe has a growing roster of certified fitness coaches trained in macronutrients who can do just that, and if you want to get in control of your body composition and health sustainably…
The biggest traps women fall into with protein and how to avoid them at all costs!
Not checking for fat content
Most protein sources have fat content — sometimes as much or more as the protein itself. Plus, fat has more than twice the calories per gram that protein does! That’s why you’ll see recipes that call for egg whites instead of whole eggs, but the same principle can even apply to meats where there isn’t visible fat. For example, chicken breasts are much leaner than legs. Be sure to check the fat content on protein sources when you buy them and either change up what you buy or factor the non-protein macros into your daily numbers!
Eating incomplete proteins
You can absolutely build the body composition you want on a plant-based diet, and we even have coaches at WarriorBabe that specialize in exactly that. However, don’t go completely off of nutrition facts and assume that the amount of protein listed is what you’re getting! That protein needs to have all 9 essential amino acids to be useful to the body, whether that means getting it from a complete source like soy or combining two foods that have complementary amino acids, such as rice and certain types of beans.
“Batching” your protein intake
Once you know your ideal daily protein intake, don’t just focus on the number — how you distribute it throughout the day is so important. The human body can’t process a full day’s worth of protein at once! For example, eating a low-protein breakfast and lunch followed by a protein-heavy dinner will not give you the same results as splitting the same amount equally across several smaller meals. Gradual absorption throughout the day is key to making the most out of your protein intake!It can be a struggle to consistently get quality protein sources in your diet, but you don’t have to figure out your macros alone — by becoming a WarriorBabe, you gain access to all the resources, coaching, and feedback you need to achieve balanced nutrition that enables you to build the body and lifestyle you want!
How To Build The Body Composition You’ve Always Wanted When Nothing Else Works
How often have you wondered why it’s so much harder to get toned after menopause…Why nothing that you used to swear by seems to work anymore?There’s a simple reason why no matter how little you eat or how much exercise you push yourself through, it’s nearly impossible make your body budge:Those massive hormone shifts during and after menopause.Women experience a significant drop in the production of several hormones responsible for:
- Strong & healthy bones
- Mood regulation
- Brainpower & memory
- Muscle building & retention
- Concentration
- Energy levels
- Sleep
This creates a huge void that must be filled in order for you to retake control.The primary way you can do it is through nutrition…And your ideal macronutrient numbers will be different than they were before menopause.In order to support the healthy production of the hormones that help develop your body composition…You need to eat fewer carbs and more fats.To be clear:This is specifically during and post-menopause — until that time, your primary energy source should likely be carbs (although this depends on your specific macro numbers).Why the increase in fats?Because hormones are primarily made up of fats, and without enough at its disposal, your body simply cannot deliver the lean definition you’re looking for.So that said… How much fat do you need, and by how much should you reduce your carb intake?That’s an excellent question — the answer is different for every woman based on her unique body and goals…And it’s incredibly challenging to answer and act on without help.If you want help building a simple, easy-to-follow plan that allows you to eat the foods you love while building a body composition you’ve always dreamed of…
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