Tip #1. Monitor Sugar Intake
One of the best ways to help change body composition, is to monitor your daily added sugar. Put yourself on a daily sugar budget for a few weeks.
Women should consume no more than 150 calories a day (25 grams) of added sugar. Men should consume no more than 150 calories a day (38 grams) of added sugar.
Remember, there are natural sugars (milk, fruit, etc) and added sugars (cookies, candies, cakes, processed foods etc). We’re talking everything out of a package, box, can, or bag.
Tip #2. Introduce Weekly Strength Training & HIIT Sessions
If you’re really interested in losing weight, and keeping it off, then make sure you focus on weekly strength training and HIIT (high intensity interval training) sessions.
The key is doing both but remember your new body will be made in the kitchen!
Tip #3. Make Sure Your Diet Contains Enough Protein
An area where most people drop the ball is on the nutritional side of things, especially when it comes to daily protein intake. There is no way you’re going to pack on muscle mass if your body is kept in a catabolic (“breakdown”) state, you need to be in an anabolic (“building”) state more often than not.
To make this happen get plenty of sleep, limit stress, have a surplus of good calories and start consuming 1-1.5 grams of protein/kilogram of body weight as a start. Focus on that for 30 days and see how your body responds, you may need to increase that number to 1 gram/protein/pound of body weight especially if you’re an athlete.
Stay Koko Fit!
Michael Wood, CSCS
Chief Fitness Officer, Koko FitClub
About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.