Road to PT’ing: Heads Up and Respect the Kettlebell

A One Piece Gym, the Kettlebell is Well Worth Investing in.

One of the courses I was really looking forward to this year was the Kettlebell Trainer course which has been called off due to the Nationwide Lockdown, for now anyway. Gyms and ‘non-essential’ businesses have been closed for months and so our eating habits and levels of physical activity have been taking beatings from all angles. In preparation for the Kettlebell Trainer course I’ve been training at home with my own Kettlebells and I’d really like to share with you my thoughts and reasons why you should train with these weights.

Kettlebells have strong links to the Russian Nation and their Strength Training Athletes but today you won’t find an illegally open gym without a large array of kettlebells. They are made up of the handle, horns and bell and can be constructed from cast iron or other materials (including plastic), various colours, sizes and weights.

Why they are so popular is for various reasons including but not limited to:

  • Easy transportability
  • Trains muscles from angles differently to traditional weights
  • Very beneficial as a cardiovascular workout
  • Time efficient training

At this time where gyms are closed (and many may permanently close) it makes sense to train at home to maintain your physical health. For Men that were thinking of getting more active due to their increased inactivity due to lockdown, I suggest that if you buy one piece of equipment to aid your health and fitness goals, get a kettlebell or set of kettlebells if possible.

Kettlebells don’t come cheap (for good quality and durability) but are well worth the investment since they really are the one-piece gym. It may be very hard to find a shop selling them at the moment though because all the gym beasts have been onto the idea since early 2020 when the first lockdown hit. But for strength training in a confined place such as your bedroom or living room, it makes sense to get a set of kettlebells.

Bonus, for the fitness new blood. I’d also recommend a mat for stretching and to do your kettlebell workouts on, without denting any wooden flooring and also and abs roller because the core work also needs to be done. The kettlebell is a piece of equipment that will give you a full body workout when used safely and regularly.

If you’re convinced about the power of kettlebells and how they can fit into your life of training, give me a shout through any of my networks, to say hello or if you’d like me to design your next workout programme. Yes, I’m a Level 2 Fitness Instructor and Level 3 Nutritional Adviser. If weight-loss is your goal we’d really like to hear from you. Anyway, thanks for your time and stay healthy.

Fitness Made To Measure

Fresh healthy vegetables, water and measuring tape. Health, sport and diet concept

Most men care about their appearance which is important, especially our inner appearance when it comes to the state of the heart but I want you to think more about your aesthetic appearance for a moment. Home gym training is the order of the day for many of us in the UK as we battle through Lockdown. In this article, we will touch on why working out using your own programme is the way to go. 

My name is Hanif and I own Criterion Fitness and Nutrition, helping Men, Son’s, Fathers and Brothers get their fitness, nutrition and general health status where they want it. Using methods that work, I can help you get back to fit but let’s get into this gym plan topic.

Care for self is very important and shows our gratitude for the bodies we’ve been blessed with and from that care is a level of regular exercise and physical activity. What form of exercise we choose is subjective to each individual and as such it makes sense that if you are looking for a gym or home gym workout routine it’s better to have a programme designed specifically to your needs, goals and aspirations.

Just google ‘Men’s Home Exercise Routine’ and you’ll find an abundance of exercise ideas, plans and methods to choose from. But this abundance of content isn’t good for everyone, especially the beginner exerciser. If you’re a seasoned veteran of exercise you’ll be able to kick apart exercise routines you find online and integrate them into your programme to add variety whether you’re in the gym or at home but for the new lifter (no matter your age) it is best to have a tailor-made exercise routine.

Employing a Personal Trainer or Fitness Instructor to design your fitness routine is more than just a piece of paper or file on your mobile phone. An instructor will discuss with you what your goals for training are, how long it could take to reach your goal, how any health matters may affect your training and attaining your goals and the various methods you can employ to maintain your desired health and fitness status safely. Using exercise routines that you find here and there won’t (Allahu Alem) meet your individual needs since such a plan was designed as a general fitness guide and not tailored to you. A plan designed for you can easily be progressed to keep the challenge up.

hex dumbell in gym

In these times where gym training isn’t an option, all we can do is utilise the equipment at home. With limited equipment, a PT or Instructor can devise a plan that meets your needs and will help you in maintaining good health, inner and outer. Working from home has its time and exercise should also have its time in all of our lives.

If you need help to get your fitness status to where it needs to be, if you’re in need of a home gym plan that is unique to you and your goals, get in contact with me through any of my social links including Instagram, Twitter, eMail and more. After a free consultation I can design a bespoke fitness routine for you that also includes priority access to me for a further 12 weeks to help you to reach your goals. Click the image below to learn more.

Click here to learn about Bespoke Fitness Programmes

There’s No Medicine Like The Old Medicine

‘The Old Medicine’ – (8 Week Weight-loss Programme)

The way we live today is very different to how things once were, technology has increased efficiency but also increased distractions, this is the life we live. As a Man, Son, Husband and/or Father with health and fitness concerns the first thing you may call for is the laptop and google your way to solve your health issues. But online searching will come up with truth, falsehood and everything in between so what should you do?

My name is Hanif and I’m a Nutritional and Fitness Coach to men like yourself, trying to get your health where it needs to be and enjoy the life you have. I’ve been training in this industry since 2017 and stay on top of the changing fitness climate as best as I can through continuous education and research – so you don’t have to yourself.

I’d like to introduce you to my weight-loss programme ‘The Old Medicine’ which can help you to lose 8-16lbs in the next 2 months. Designed to educate and inspire you to take control of your weight and fitness levels this programme also includes a bespoke fitness programme that will challenge you and help you achieve your goals.

Learn about:

  • Macronutrients
  • Calories
  • Reading Food Labels
  • The Benefits of Regular Exercise
  • Steps To Manage Eating Out
  • Much More.

‘The Old Medicine’ has always been physical activity and good, clean and healthy food. That doesn’t mean you have to abandon the food you love and enjoy. The ways of the past still fit into our world of technological advancements and need to be a part of all of our lives if we really way to live long and happy lives. If you’d like more information on our 8 week programme please contact us [Here].

Do This to Live Better!!

You need exercise and you need to eat better! Your wife says it, your kids say it and your co-workers are even worried about you, so why aren’t you worried?!

Today, accept it or not, we are so blessed living in the UK despite Covid-19 and worry for what Brexit could mean to your supply of foreign food. Whatever happens, you will still be able to get a KitKat and Lucozade Sport for your mid-morning snack attack – dead cert. The reality is that the world is a smaller place due to agricultural advancements and better transport systems that can ship you your favourite foods from around the world in no time. To the point that supermarkets have to send that same food to food wastage. What a world we live in?!

As a father, son, brother like yourself I know how important putting food on the table is to you. It’s a trick of Shaytaan though, for you to put any old food on the table and save the rest of the money for going out with the guy’s under the guise of networking. You need good food and so does the family!

Raw and Organic foods are in your area right now I’m sure. Investing the extra into a couple of meals each week that can reduce your risk of high blood pressure, diabetes and various other illnesses, its a no brainer, right?! 

I do understand that you’re low on time but if that’s the case I’m assuming you have no time of Xbox, Netflix, Satellite TV and never touch the radio except when in the car. If you have one or more of the above you can make time to eat around the table, with the family and you can find time to exercise. If you had a phone call from your doctor telling you ‘’you have 3 weeks to live unless you start eating X, Y, Z’’ you’d be in the supermarket before hitting the red button on your phone. That’s called motivation and a will to live, so why wait for the phone call?

Clean eating for one person is a bad day of eating for another but if you take the example shown in the EatWell Guide you’ll be off to a winning start. Reducing sugar, salt and trans fats are important because they are known to scupper fitness and health journeys but for greater detail get in touch with me.

Exercise is fun, easy and should take the shape that most pleases you and your lifestyle. What you lean towards doesn’t even have to be “exercise’’ but rather “physical activity’’. This activity has to get your heart pumping and a level of “muscular work’’. Examples you may enjoy include Football, Rugby, Martial Arts, Running, Swimming, Walking or Cycling. The gym environment is another option that could be accessible 24/7 in your area (outside Covid19). If you need a gym plan that fits your lifestyle and goals give me a shout.

Tomorrow, when you get into work and snack time comes around, pull out the fruit, water and have a good day knowing you are having the last laugh as you begin your new health, fitness and nutritional journey. 

Road to PT’ing: When the Money Goes

It’s a crazy time in the fitness industry. I wouldn’t say I have a full handle on the pulse of the industry but I know this much – many personal trainers are struggling to pay bills. This is likely the case outside of lockdown for some Personal Trainers but the outlook is even harder at the moment. Many of the personal trainers and those getting into the field thought it was an easy win, get paid to essentially play and tidy up the weights when needed. I wasn’t thinking the road would be easy, I’d look at the personal trainers in my local gym and see just how hard they worked to build a client base and I saw how hard they were striving.

The levels of customer service clients expect should expectedly be high but if you’re the kind of personal trainer to mock gym attendees unbeknownst to them (to your current client) then you should expect to have very few clients. Because the industry is rightly or wrongly focused more on aesthetic looks and less so upon genuine good health many gyms have seen a mass migration to home fitness even after the gym’s reopened the first time. The gym’s opened but footfall numbers disastrously fell, what does one do?

So what’s the solution? Empathy for clients and customers together with firm knowledge, astuteness in the field, flexibility and good customer service. These are vital aspects of any business; to know the audience and be best placed to help them achieve their goals in a way unique to you. With any business, one needs to portray an image that customers or clients can relate to and having a firm grounding in the knowledge that you can take action upon to generate results is a must.

Moving away from an industry that cares more about looks is a must. Working towards building an industry committed to changing lives for the better through exercise and nutrition, coaching and advice are essential in order for this fitness industry to outgrow the negative images associated with it up till now. This should be a communal mission; its the right of men and women to want to look amazing in all the ways this can be attained but it’s the job of the Personal Trainer to give sincere advice on body image, health and fitness, so the industry is looked at with respect.

These are hard times in so many ways. But when we get out off this period will you as a PT go back to your old ways, selling dreams or helping clients positively change their realities?

I hope this post gave you one or two things to think about. Personal Training, fitness and health are not aspects of life to be looked down upon. When we see amazing transformations in our gyms and/or online we should be inspired and stay committed to helping clients live longer and move better which is part to do with a good PT.

If you benefited from this post share it, like it, comment and tell someone about it. My name is Hanif a Level 2 Instructor and Level 3 Nutritional Adviser helping Men lose weight and feel great. Contact me [Here] with any recommendations.

The Lockdown Weight Gain +audio

You may usually be a very active person travelling for work, regular gym attendance, helping and visiting family and friends and much more. But during this Covid-19 lockdown you may have found you’ve been forced into seclusion and as a result you’re living a sedentary lifestyle. It’s not easy or fun but it’s life for many of us. In this article we will discuss steps you can take to limit weight gain during these trying times.

How’s it going? My name is Abu Hafs Hanif of Criterion Fitness and Nutrition. We use social media to encourage aid and empower men to look after their health with fitness and nutritional services. Our Weight-loss programme ‘’The Old Medicine’’ could help you lose between 8 – 16 lbs over the next 2 months, find out more [Here].

Weight gain in men often results in a spare tyre around the midsection which can result in distress, hardship, discomfort and ill-health. Being overweight or obese has been linked to hypertension, cardiovascular disease, type 2 diabetes and cancer among others. So what should one do? Here are some tips that will help you gain control in this ‘Lockdown 3.0’ as people call it.

Drink Water

Before you eat your next meal and all your subsequent meals drink a glass or cup of water. This will fill you up faster than if you just ate your meal without drinking. It will also trigger in your mind consciousness over what you have before you and how much is on your plate. It’s believed that drinking water while eating may speed up your metabolism and improve digestion so keep the drinks coming.

Smaller Plate

Filling your plate with food is what we’ll usually do without a second thought. We don’t buy plates for the size, we buy them to hold food but there’s no governmental directive on how big they should be. You can find smaller plates quite easily and this will increase your food consciousness as you balance out how much Carbs, Fats and Protein you serve. 

Healthy meal

Smaller Portions

Eating smaller meals may take some getting used to but with drinking more water you’ll find yourself full faster. The types of food you eat are still very important, filling up on Fibre and Protein will help you feel less destressed over the smaller amounts you’re eating.

Snacking 

Snacking on fruit and vegetables is a fast way to get your five a day recommendation sorted. Snacking on biscuits, crisps and chocolate increases your calorie count a lot faster than fruit and veg and they don’t satiate you much so they are best reduced and better yet left off.

Eat together

Sharing your meal and better yet your plate with your family, wife, children or friends is a great way to curb how much you eat. As the conversation flows you’ll become less focused on filling yourself and in a positive way become more conscious of your eating. You’ll be strengthening your family bonds and following the example of the Prophet Muhammad (peace be upon him) and his family and companions (may Allah be pleased with them all).

Increase the foods that fill

Fiber and Protein fill you up faster and for longer than low-fiber Carbs and Fats. Eggs, meats, cheese, fruit and vegetables should be the foods you turn to rather than white beard, white rice and pastry goods for example.

Activity

Doing exercise at home, going for walks with your family, tidying your home, these are all things that will expend energy. Some forms of sport and physical activity may be open to you so as long as they are open to you and you’re healthy they will be a good way to keep excess weight off. If not, check out some of the home workout articles I’ve previously posted but if you’d rather a personal exercise plan learn more [Here].

If you’ve put on some pounds during this lockdown period it’s important not to get distraught about it. These are tough times for many people and many people have died as a result of varying factors revolving around this virus but you’re surely heading in the right direction – reading this article is proof enough. Just as you gained weight you can lose the weight!

Thank you for taking the time to read this post. If you have any comments or suggestions leave me a message and I will respond God willing. I’ve also got an audio post for you to listen to so take an extra few minutes to hear me.

Energy Balance & Weight-loss

Further Reading:

https://criterionfit.com/2020/04/25/exercise-during-covid-19-coronavirus/

https://www.healthline.com/nutrition/drinking-with-meals#actual-role

https://www.healthline.com/nutrition/15-incredibly-filling-foods

Libido Boosting the Natural Way

The Men of Jannah will have the strength in intercourse of 100 as was narrated from Anas ibn Maalik (radyAllahu anhu) from the Prophet Muhammad (sallallahu alahi wa sallam) in a Hasan Hadith found in Jami’ At-Tirmidhi (Hadith 2536 – Chapter on Description of Paradise From the Messenger of Allah (sallallahu alahi wa sallam)).

Who doesn’t want Paradise? Who amongst you doesn’t want an abundance of wives and who doesn’t want the stamina of 100 men? Until you make it to Paradise my brother you’re going to have to make do with the stamina and strength of one. This life isn’t easy, especially since libido can fall off in even the most virile of young bucks and even harder for the stag catching grey hair and diminishing muscle. But I say to you you can turn things around and preserve your shelf life if you take the following steps and turn them into action.

Libido is defined as sexual instinct or sexual drive and a key aspect of increasing this drive is to increase your bodily levels of Testosterone. Testosterone is a hormone found in both Men and Women (but in smaller amounts). From puberty it’s production in the testicles of men ramps up but begins to dip around age 30.

Low levels of Testosterone are linked to low sex drive, low energy levels, low mood, weight gain and loss of bone density. It sounds grim but you can be that sports car in power and drive – excuse the pun. A natural course of action should ideally be the way to go rather than taking medications that send hormones skyrocketing and having adverse effects in other areas. So here are a few steps you should consider to bring that ‘’ol’ thing back’’ as Biggie Smalls once said.

Exercise

Regular exercise has so much to offer in way of health benefits and your libido is no exception in this regard. Weight Training in a way that increases muscle size will also increase your amounts of Testosterone and also has a positive effect on your mood. Working your major muscle groups i.e. Legs with Squats and Deadlifts with heavy weight is ideal. Aerobic exercise including HIIT is also beneficial in improving sexual function and lowering Cortisol levels which like the evil twin to Testosterone. 

Nutrition

The World is a big place and by the mercy of Allah azza wa jal we can find libido boosting foods from end to end. After a training session it always makes good sense to replenish your glycogen stores with some Carbohydrates which are our body’s prefered energy source, as well as drinking water. But to get the T-levels up you also want to consume the following (not an exclusive list):

Honey – coming in different colors and consistency, honey is a wonder food and aphrodisiac to many couples. Honey contains B vitamins which have a large role in the production of Testosterone.

Banana – has vitamins and minerals including Potassium that can increase blood flow to the genitals and increase production of Testosterone. Manganese and Magnesium also found in Banana improve prostate health and promote reproductive organ health

Dates – a food indelibly linked to the Muslim world, also held to some as an aphrodisiac, dates are a fast source of glucose for your energy needs that also contain fiber and antioxidants, fighting off free-radical damage.

Ginger – another aphrodisiac believed to aid blood flow and improve artery health, ginger aids genital health.

Fenugreek – contains compounds called furostanolic saponins which are believed to increase the production of Testosterone, contains anti-inflammatory compounds and may also have anticancer effects.

Rest

After you killed your exercise session and had your fill of Testosterone boosting foods you need rest. Sleep is very important to maintaining a balanced body as well as mind to avoid sleep deprivation which can lead to mood swings, fatigue, poor focus and yes low virility (and erectile dysfunction). The common prospect in the west is to get between 7 – 9 hours of sleep per day which is great if you can fit in earning, seeking Islamic Knowledge, meeting the needs of family and those you preside over, get your fitness session in and eat, and and and, all in the one day. It’s hard to do but taking ‘’Power Naps’’ in the day will help, and to get that ‘’ol’ thing back’’ you need to put the effort in. To get that sleep try turning all devices off an hour before you go to sleep and aim to hit your pillow at the same time every night to build a routine.

If you’ve been having a dull lockdown and want to spice things up with your spouse try all of the above consistently. The advice of your GP is a must but seeking natural remedies is a great way to go to build your T-levels up in a safe and steady way. Please don’t take the above lists to be everything you need, there are many foods and more ways to go about this issue.

Criterion Fitness and Nutrition and Abu Hafs Hanif welcome your comments and discussion around this topic, if you have something to share feel free to email [Here].

If you need an exercise programme that will help you on your way to optimum health and virility leave us a message and we will be in touch as soon as possible.

Sources:

https://www.healthline.com/health/what-is-testosterone

https://www.medicalnewstoday.com/articles/307334#symptoms-of-deprivation

https://www.healthline.com/nutrition/benefits-of-dates

https://www.netmeds.com/health-library/post/7-powerful-reasons-eat-bananas

https://www.healthline.com/nutrition/fenugreek-for-testosterone#other-benefits

Sweat 2020 goodbye with this Weekend Circuit Session

Workout Session 2021

What’s a better way to start the new year than to drill a gym session? Here’s a full body workout that will help you set the pace for your new year. Including cardiovascular work this session also switches between upper and lower body movements that will have your heart racing and muscles worked.

My name is Hanif and I run Criterion Fitness and Nutrition, helping Men achieve Health and Fitness goals. If you’ve got goals for sport, diet, weight-loss or gain you can get in-touch with us; thank you for visiting this site and now for what you’ve been waiting for, a new training session to set your year off right, no equipment needed! 

This exercise session is used at your own risk, if you have health conditions that require you to consult your GP please do so before attempting this workout session. I recommend this session to otherwise healthy men with no injuries or illnesses recovering from. Start with light cardio such as marching on the spot for 3 – 5 minutes then begin stretching for a further 5 minutes.

This session is best used in an outdoors setting such as a garden, park or on tarmac (car park area). The full circuit should take you little over 35 – 40 minutes, remember to stay hydrated and wear clothing that’s loose fitting and allows for flexibility through your full range of motion.

Circuit 1:

ExerciseReps/ DurationOther Info
Alt Forward Lunges2 minsBalance with a chair for stability if needed.
Burpees2 mins
Push Ups30 repsBox push up if full push up is difficult.
High Knees2 mins
Planks1 min

2 minute Rest.

Circuit 2:

ExerciseReps/ DurationOther Info
Squat Holds 10 sec holds – 2 min total DurationWall Squat for stability.
Burpees2 mins
Push Ups30 repsBox push up if full push up is difficult.
High Knees2 mins
Crunches1 min

2 minute Rest.

Circuit 3:

ExerciseReps/ DurationOther Info
Side Lunges2 minsHold onto a chair for stability if needed.
Burpees2 mins
Push ups30 repsBox push up if full push up is difficult.
Static Squat30 sec holds – 2 mins total duration10 sec break between reps maximum.
Flutter Kicks1 minNo stopping for 60 seconds

2 minute Rest.

Run through this whole session once or twice. I hope you find it to be challenging and beneficial to your goals whatever they may be. We’ve come into a new year which is a blessing, yes last year was hard but we should all aim to be prepared for such hardship as much as possible. Eating foods that promote good health, regular exercise, good sleeping patterns, keeping good social networks that remind us of our purpose and so on, these are the things that will help us live longer, better and happier lives.

If you enjoyed this exercise session and beat the 30-minute clock well done. Get in touch with me and I will design your bespoke exercise programme with your help. Designed to your needs, lifestyle and goals, our efforts will see you going from strength to strength so message us [Here].

The Ways To Weight-Loss

Scale, apple and tape measure – Weight-loss

Losing weight isn’t science for some people but for others it’s harder than building a spaceship and that’s nothing to be sad about. In this post I will break down the ways you can implement to lose your desired weight and keep it off.

My name is Hanif and I run Criterion Fitness and Nutrition, helping Men of all ages, sizes and goals smash the targets we set and agree to. I’ve never been majorly overweight but I’ve had my own health battles. Starting a fitness journey will benefit you and those you love so it’s great that you’re at this website and focusing on your health. Enough of the fluffy stuff here’s the knowledge.

So, the key to weight-loss is simple in speech but harder to act upon but with coaching it will get easier. Calorie deficit is the key, to burn more calories than you take into your body from food and drink. Sounds straightforward but it gets complicated when you have to earn a living, travel for knowledge, attend to your family, vist so-and-so and then figure out if it makes more sense to hit the drive-thru on your way home or do some late night supermarket shopping. Life isn’t always going to be easy but now comes the methods to weight-loss which are:

  • Exercise
  • Fasting
  • Food and Drink Restriction
  • Combining the above

The way you go about losing weight depends on you however my way is to combine all the above. Exercise strengthens your cardiovascular system, muscles are strengthened, bodily imbalances are rectified and your range of motion can be increased. Exercise is also good for brain health and reduces mental ill health such as depression. The form of exercise is up to you but I’d recommend sessions that include strength training as well as cardiovascular training since strength training does infact aid weight-loss.

Fasting is very popular in the fitness and health conscious world. For Muslim’s fasting is to please Allah azza wa jal but fasting also has the benefit of bringing about weight-loss. Body fat and muscle are lost through fasting but with regular exercise and a good balanced diet the muscle loss can be managed. Fasting also gives your digestive system a break which can only be good since the Prophet Muhammad peace be upon him is reported to have said words to the effect of ‘Man fills nothing worse than his stomach.’

Food and Drink Restriction would basically be cutting Calories. Cutting the amount of Calories you get from food will help put you into a calorie deficit at a faster rate than by exercising the same number of calories away. Cutting out sweets, baked food and avoiding fizzy drinks are all good ways to reach your goal weight.

How you go about attaining your goal weight is your call however I’d recommend to add all of these methods into your programme to increase you in good health overall. With time you’ll find that your weight has dropped, you feel more energetic, less stressed, more mobile and able to achieve your daily tasks.

Weight-loss isn’t the wall you may have seen it to be and I hope this article has made the road to good health that bit more understandable. If things are still unclear and you’d like my help 1-2-1 just drop a message [Here] and I will be in contact with you. A new year is upon us and the health of the nation is on our minds. Being overweight and obese have been linked to many illnesses and so looking after your health will only pay you back in years to come. Thanks for reading and talk to you soon. 

Are You Calorie Counting? A Few Reasons That Add Up!

Calories counting

Macros are the fitness geeks abbreviation for Macronutrients. The three we will concern ourselves with are Protein, Carbohydrates and Fats, the fourth macro is Alcohol which we’ll leave off. When we eat we gain energy from our food and these macros are our source of energy since they all have an amount of calories to them. Calorie counting is nothing new and many people will tell you “you don’t need to count” for reasons they probably can’t easily explain but I will explain to you my reasons why it makes sense to count calories for anyone with weight-loss goals that is generally healthy but looking to drop a few pounds.

The weight-loss world is like a big room with staircases leading to many different places, less like the final scene of Scarface and more like an airport. If you go left or right you’ll find someone selling something, pushing something, feel me? It helps to have some basic knowledge of what you’re eating in-order to make informed decisions when it comes to how you’ll lose the desired weight.

When you know how many calories you’ve just eaten and the day has just started you’ll be better placed in the future to pick out foods that taste good and stay inline with your health goals. This will help you attain weight-loss faster over time since you’ll be able to consistently eat in a calorie deficit which should produce your goal of weight-loss over days, weeks and/or months.

Not all food is equal. Protein and Carbs are 4kcal per gram and Fats is at 9kcal per gram. This form of tracking is a bit less stressful than Macro counting. With Calorie counting you can easily keep tabs on what you’ve been eating by taking pictures of nutritional values on packaging and also using apps such as My FitnessPal. Macro tracking takes more time and for the guy with a little bit of weight to lose this may be burdensome.

It’s also important to note that when you can count calories and portion sizes you’ll find your dinner plate take on new forms/size. Calorie counting isn’t much fun but it’s a fast way to weight-loss that doesn’t cost you anything.

If you found this post informative and you learnt something then please share it, like it and bookmark this site so you’ll be the first to catch the latest post. If you’d like help with regards to your fitness training or weight-loss goals just message me [Here]. My name is Hanif of Criterion Fitness and Nutrition, I hope you’ve learnt something you can act upon. Thanks for reading and stay healthy.