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 I’m going to give you six simple ways that you lose weight in 2019.
  1. Increase your activity by walking 10,000 steps per day.
  2. Look to eat around 1.2 grams of protein per your body weight in kilograms.
  3. Get yourself into a calorie deficit.
  4. Try to exercise three times a week by doing a workout. It can be in a gym or at home.
  5. Drink two liters to 2.5 liters of water every day.
  6. Opt for low-calorie options, so if you drink full-fat Coke, opt for a Diet Coke instead because it’s zero calories.

These are some simple ideas that you can start right away to get your goals for 2019.

The post 6 Simple Ways to Lose Weight in 2019 appeared first on MM Fitness.

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The post Let Us See If We Can Help You appeared first on MM Fitness.

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So, this is just literally a brief introduction about calories. Calories is units of energy. You need calories to survive. So you actually have your carbs, your proteins and your fats. Each has actually a different calorie per gram. So for example, carbohydrates has four calories per gram of a carb. Your protein has four calories per gram of protein and fat is nine calories per gram of fat.

So you’ve probably heard in the past where they didn’t understand the dietary values of fat, so they’re ‘okay, well fat is the highest amount of calories so literally I’m gonna remove fats from your diet’. So that’s why they gave people low-fat diets because that was the highest calorie, so let’s reduce that, and they didn’t understand the benefit of what you use your fats for.

Alcohol, so booze, has seven calories per gram. So for example, 100 grams of your carbohydrates will be 400 calories. Protein 100 grams, 400 calories. Alcohol, if you have 100 grams of alcohol which is gonna be 700 calories, and then fats, obviously nine per gram, so if you have 100 grams of fat, it’s gonna be 900 calories.

There is a thing called your total daily energy expenditure. For this example, this is how many calories you need to function. So for example, at maintenance, say if you needed 2,000 calories to maintain the current weight that you’re currently at, say if it’s 2,000 calories, if you want to gain muscle you need to be in a surplus. So you need to be eating around 2,500 calories, that’s if you want to gain muscle.

If you actually want to lose weight, which a lot of people do, you need to be below your maintenance value. So say for example, if your maintenance is at 2,000, you need to be at, say, 1,500. Any diet that you have lost weight on this is what it does. Whether it be Slimming World, Weight Watchers, any of them, Cambridge diet. Any of these diets that you’ve followed and you’ve lost weight this is what you’ve actually done. You’ve been in a calorie deficit, and you’ve probably seen in a lot of emails, calorie deficit, calorie deficit

The post Calories 101 appeared first on MM Fitness.

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Can I just say that I have spent a lot of money on
trainers and gyms in the past and not had the results
I’ve had in the past three weeks.

I haven’t been doing my usual extreme dieting and
exercise and now have a healthy relationship with food!
Thank you, I especially love the accountability every day.

Pretty Sweet Right?

I am not surprised this happened it happens all the time

She joined my group for a FREE 7 day support group

She saw the benefits and easy methods that get results

She loved the community and daily accountability with full
support

I set her specific calorie goals based on her current body weight
and checked she was in a calorie deficit if she wasn’t told her
not to worry tomorrow we get back on track.

I provided her 3 home workouts and 3 gym workouts
so she could get exercise in 3 times a week at home or in the gym.

All the workout were accessed via our app which also has internal
messaging support

Do you want to be the next Anne Marie?

Click Here To Start Your FREE 7 Days

Michael Mackin

The post What Anne Marie Said appeared first on MM Fitness.

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So I have been procrastinating
Yes I know you do it to.

I have let you all down you signed up
for daily emails for honest advice and tips
and obviously the banter.

But I have not filled my promise.

This can happen with our diets and training also

We are tracking everything on MyFitnessPal then we
stop one day and leave it for month or be like
ahhh it is Friday – Fuck It

or

We are at our desk a colleague comes it
she is celebrating her cats birthday and
brought in cake

So you have a slice and because you have had
one slice you think OMG I am going to be
SO FAT from one slice.

Well your not but 4 slices a day everyday your
probably going to run into a problem.

So don’t beat yourself up or say f**k it
just put the numbers in to myfitnesspal because
you could end up in a

Calorie Deficit

An that is what makes us lose weight

Yes a CALORIE DEFICIT not you midget tree rubbish

Want to learn more then join my 7 day
FREE Plan with full Facebook Group Support

Hit the link below

Click Here

Michael Mackin

PS

What diets have you tried?

The post Should Of Sent This 2 Days Ago appeared first on MM Fitness.

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This is anti Guru and anti 4 day diet plan……

but hopefully it will give you a kick up the ass on
a Monday

There was once a time I believed in these fad diets
as these are the best thing since sliced bread

C’mon if everyone else is doing them I must do it to
right?

These silly syn, juice diet, pill taking rubbish suck
the life out of you an make you believe that you will
never lose fat.

But after looking into evidence based nutrition and fat loss

I realized that the problem was the industry trying to sell cheap
shitty products and make money.

Praying on people like me and you who are trying to lose weight
and feel better about themselves.

Interesting huh?

So instead of jumping on the bandwagon are trying to sell
you some rubbish skinny coffee I am going to give you the truth

The secret to fat loss is Calorie Deficit.

Yes write that down

Eat less calories then your burn and you will lose fat.

But the reason this is so hard is accountability and support.

It is so easy to have a slice or two or three of cake at work or to have 4/5
biscuits with you tea in the evening.

But with daily tracking and online support we can help you.

Don’t believe me?

Try it for FREE and click below to sign up.

FREE for 7 days

CLICK HERE

Michael Mackin

Start Now

The post Forgot The “GURUS” And “Skinny” Plans appeared first on MM Fitness.

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So Model Brigette Cooper started sprouting rubbish
on Instagram that Maca powder
grew her breast from C to E Cup

See in on the below:

Model claims this superfood boosted her breasts by TWO cup sizes – but does it really work?

Give me a break

This is another way an influencer
is using her audience to endorse another
shite product

If you want the product go check it out hun
and also unsubscribe from my email

Just like the fitness industry, there is not one
magic pill that will get you toned.

Accountability is what keeps you in check.

Which reminds me

Why not start our FREE 7 day trial

You will get

– 3 home workouts or 3 gym workouts
– Facebook group support
– Daily Accountability Check
– Nutrition Advice for your goal

Click Here to Start Free

Membership Checkout

Michael

PS see you on the other side without your Maca Powder

Membership Checkout

The post My Advice To Brigette Cooper appeared first on MM Fitness.

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A couple of weeks ago on TV
Adrian Chiles was ‘horrified’ at drinking
100 alcohol units a week

He never actually realised how many
units he consumed during the week

Until

he started to track his units

I am going to teach you something about this
so grab a pen

This is what it is like when you trying to
lose fat
If you don’t track and have someone hold you
accountable

You will not lose fat.

Read that again one more time

You need
– Home Workouts
– Daily Accountability Check Ups
– Knowledge on losing fat

Speaking of which I am offering a program
that offers all this for €3 a week that you
can take advantage of

Click link below

https://mmfitness.ie/membership-account/membership-checkout/?level=1

Michael Mackin

PS Change your life now for a price of a
coffee a week

https://mmfitness.ie/membership-account/membership-checkout/?level=1

The post Adrian Chiles 100 Units appeared first on MM Fitness.

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Tracking your progress can be boring

Also, you can forget to log into apps and put down foods/drinks you consumed

But trying to stay on top of this can be crucial to your progress

You can compare notes from a month previous

It is critical in understanding if your exercise program is beneficial to you

It is important to have something that is comfortable and effective for you because everyone is different, and you want the best program for you.

Here are some key things to consider:

  • Having a gym plan / home workout plan will be a massive help for you, it will mean you won’t mess about in the gym, each session you can determine if your getting stronger or fitter by how much weight you have lifted or how much rest you needed
  • Recording your progress is key each time you’re in the gym using a training template each time you go this will show weekly progress and will keep you motivated.
  • Measuring how much weight you have lifted isn’t the only way to measure how much you have been progressing. Also, fat loss is measured on the scales which isn’t always accurate as bodyweight can also fluctuate due to water retention and other factors

The post Should I Track My Fitness Progress appeared first on MM Fitness.

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4 Reasons Why Detoxing is a load of BS

Many of us reach a point in our lives where we try to make a commitment to eat better, healthy and exercise.

These are all fabulous decisions.

Unfortunately, often when we start our health journey, we begin to hear about “detox”

things like weekend cleanse, three-day fasts, total body flushes and miserable concoctions involving lemon juice and cayenne pepper.

These, my friends, are programs that are completely unrealistic and simply don’t work.

However, that doesn’t mean I don’t believe in detoxes.

But the problem is the concept has become bastardized with companies selling cleanses

they promise a six pack using pills and potions, or lasting weight loss due to an assortment of products that cause nausea or more frequent trips to the bathroom.

None of the “detox” products you see on the shelves defines what they mean by “detoxification.”

Most don’t name the toxins they are claiming to remove, either.

That doesn’t mean they’re totally and completely ineffective, it just means that there are probably more efficient and reputable ways to get these toxins out.

Here’s the Reason Why Detoxing is a load of BS.

1. A Healthy Body Already Does a Good Job of Flushing Toxins 

Detox diets claim they help flush toxins like pesticides and metals out of your system. 

But your body already has an amazing detoxification system in your liver, kidneys, and colon.

There is not any researched information to show that any of these detox diets do anything more than what our bodies do naturally in response to reducing sugar, fat, and caloric intake

2. Most do not work

A popular detox method is juice cleansing and detoxing products.

Which is an all-liquid diet.

Juicing may give your body a few of the nutrients it needs to function, but eating isn’t really involved in the process.

Being deprived of physical food takes a toll on emotions.

This can cause people to overeat when the detox is done simply because they missed the action of chewing and eating.

Detox diets typically don’t work in the long run, which brings me to my next point.

3. Poor View of Good Nutrition

Detoxing isn’t an eating disorder, but it can certainly fit into the category of disordered eating.

Look at the Master Cleanse, in which you ingest only lemon juice, cayenne pepper, maple syrup, and water for 10 days. 

It’s okay to eat fat, carbs, and other “bad” foods in moderation.

Having a box of Juicy Juice or whatever your detox tells you to have is not healthy.

4. They are expensive

Eating healthy every single second of every single day is very pricey.

If you are buying fresh produce and juicing materials, those items cost a lot of money at the grocery store.

Especially if you are looking for organic and high-quality ingredients.

You can certainly eat healthy all the time, but it will most likely cost you.

Not all detoxes are terrible, but I do think the best way to eat smart, healthy and exercise. Consult your doctor first if you do want to detox.

The post 4 Reason Why Detoxing is a load of BS appeared first on MM Fitness.

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