Calories in vs. calories out 04/07/20
This is the time of year that many are challenged with increased calorie consumption. We are bombarded with many fun holiday gatherings and great food. It is a hard time of year to stay disciplined.
Many don't even try to stay on track with healthy eating during the holidays. The mindset is "I'll enjoy myself now and work it off in January." This is an ineffective strategy. The initiative to exercise and use self control in eating needs to be in place before January. You won't be able to snap your fingers and all of a sudden live a disciplined lifestyle. The end result of being unrestrained during the holidays will be that you've gained 5-10 lbs. And you will struggle to lose this weight all year long.
You CAN lose weight, but the time to work on it is NOW, not a month from now when you have even more weight to lose.
Simple tools that will help you accomplish your goals are calorie estimators and trackers. Here are a few links to sites that I recommend using:
The first step is determine how many calories you are burning on typical day without exercise.
https://www.supertracker.usda.gov/createprofile.aspx
The next step is to determine how many calories you burn in exercise activities you've participated in. (Your goal should be to exercise 3-5 days a week.)
https://www.supertracker.usda.gov/physicalactivitytracker.aspx
The sum of the above measurements constitute your total "calories out." You need to eat 500-1000 calories less than this daily to lose 1-2 lbs/week.
Last, track your "calories in" to ensure you are eating the correct calorie range to lose weight.
https://www.supertracker.usda.gov/foodtracker.aspx
Here is another great website and smart phone app for exercise and nutrition tracking.
And here is a great product that tracks total activity throughout the day and also includes an exercise and nutrition tracking app.
These are all great tools, but at the end of the day, hard work and diligence is required!
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Testimonials
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Eric trained my team during our winter off-season months and I have never seen such an improvement in a team’s speed, strength, agility, and athletic movements in all my years
Garth Pleasant
This past summer we used Eric Maust of Rock City Fitness to work with three of our post players. The results that our players achieved were absolutely amazing.
Karen Degen
I worked with Eric as my trainer for just over one year before leaving the USA. Having had personal trainers for the past 4 years, and I can adamantly
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Dr. James McBride
I have been training with Rock City Fitness for one year. Eric Maust designed a routine to fit my goals and my schedule. In-home workouts 1-2 times weekly
Gary Wasserman
Eric is well educated about the body and its mechanics and movement. He is able to create interesting programs that accomplish both general fitness and strength, and address specific
Todd Palmer
I originally decided to work with Eric to get myself in shape for the Detroit Tigers fantasy camp. Eric introduced me to a whole new style of training that
Chris Fillmore
In my field of work as a professional motorcycle racer, it is very important to be in peak physical fitness. I need to be able to get on my bike
Matt Wilson
Eric is an excellent trainer and coach. He has provided me with top-notch instruction and skilled guidance. Through innovative and personalized instruction, I have a leaner, more athletic build. Team up
Steve Kowalski
Rock City Fitness has improved my quality of life in more than just the obvious ways. First, in the 8 months that I have worked with Eric, my weight has dropped
Christine Magaway
I started working out at Rock City shortly after registering for my first marathon. My main forms of exercise were running and yoga, but I had always wanted to
Josh Smith
I originally reached out to Eric because while I had been hitting the gym on a regular basis and kept a decent diet, I felt I had plateaued. I also
Bill Blatt
I’ve never loved exercise. I’ve always loved to eat. It never seemed to be that much of a problem until I found myself in my mid-forties, with bad knees, back
Mit Joshi
Every year, I typically set short and long term goals - career, travel, materialistic things (cars, bikes, etc). One thing I have failed to focus on is my health and