How to Calculate Macros for Fat loss

What are macros and how do you calculate macros for fat loss? If you’re trying to lose weight, then there’s a good chance that you’ve heard the term ‘macros’ being used. ‘How can I calculate my macros for flexible dieting? ’‘What are your macros?’ ‘Does this fit my macros?’ Common questions that we get asked all the time. Learn how to work out your own calorie and macronutrient targets. In this article we’ll cover exactly what are macros and then how to calculate macros for cutting (as they say in the fitness industry). Let’s get to it.   What Are Macros? Macros is simply short for macronutrients. As the name ‘macro’ suggests, we require these food groups in large amounts in the diet. There are four macronutrients: protein, fat and carbohydrates and the fourth is alcohol, but we’re going to focus on the first three. So far, so good? How many calories someone consumes per day depends on their macronutrient intake. Protein and carbohydrates have 4 calories per gram whereas fat, which is more energy dense, has 9 calories per gram. Let’s work through an example. Say you look at a food label that has 10g of protein, 10g of…

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The 1 minute Interval… Introducing the Super LEAN class

When I first created Warrior Goddess Kettlebell Training I researched all the different modes of fitness, training instructors and methods out there to create and formulate my own unique approach using the amazing kettlebell. I wanted to create a careful combination of yoga, martial arts, fitness and kettlebells all into one. Kettlebell training is not new, nor is it a fad, having been around for 100s of years and so of course have yoga and martial arts. I wanted to combine this research and study of fitness methods like HIIT and Tabata along with my love of feeling kick ass and empowered using the best of what martial arts offer without the actually punching and kicking! I also love the teachings of my favorite Kettlebell teachers Dasha Libin Anderson of Kettlebell Kickboxing and Greg from Kettlebells Workouts in addition to the traditional teacher of Pavel Tsatsouline. We know that kettlebell training makes women lose weight in half the time, maintain weight-loss, create lean muscle and simply love the challenge of every session. HIIT or Tabata training is a 2:1 mode of exercise. Which means that you perform high intensity exercise for double the time that you rest.  The typical Tabata…

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Ultimate Guide to the Kettlebell Swing

The Kettlebell Swing is the most important of all the kettlebell exercise but also the one that most of my goddesses struggle to master. And this is why I spend so much time on it with my beginner ladies. The kettlebell swing is based on the deadlift movement pattern and hits almost every muscle in the body.   “If you only had time to do one kettlebell exercise then the kettlebell swing would be my choice.”   Kettlebell Swing Overview The Kettlebell Swing should be thought of as a pulling movement. It targets the posterior chain and essentially you are loading and de-loading the back of the body as you accelerate and decelerate the kettlebell. Be warned the eccentric or deceleration part of the kettlebell swing is what causes muscle soreness so you could be walking like John Wayne for a few days following a good set of kettlebell swings!!     The kettlebell swing is a dynamic – explosive- movement. As the kettlebell descends from the top part of the movement gravity takes its toll and the overall weight of the bell increases, so a 8kg kettlebell will feel much heavier at the bottom of the kettlebell swing.   Also at the bottom of…

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Why Women need to do Kettlebell Training

6 Benefits of kettlebell workouts for women   #1 Conditions muscle but won’t beef you up   One of the first questions I get asked is “Are kettlebells going to make me bulky?” and my answer is that I’ve been trying to get bulky for years! No honestly, you will enjoy being lean, toned whilst still keeping those curves. Effective kettlebell workouts for women are very dynamic and cardiovascular in nature. Although the resistance element of kettlebell training will condition existing muscles it will not cause a huge amount of muscle hypertrophy or muscle growth. Great news for women who wish to add muscle tone without the bulk Plus ladies, you don’t have to worry about looking like a bodybuilder, women have 100 times less Testosterone, the male growth hormone, so it is very difficult for women to put on too much muscle.   #2 Sculpts a Glorious Goddess body   Kettlebell training burns fat and increases muscle tone fast. Most of the exercises are multijoint (compound) movements that link the bottom half of the body with the top half via the core muscles. Great for your abs! The body recruits 100’s of muscles in order to control and maintain balance of…

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