This means lean meats, fish, fruits, vegetables, nuts, seeds legumes and whole grains. Aim for whole foods high in nutritional value. I like to keep things simple when choosing quality foods. The better the composition - the more toned and defined you will look. Your body composition is the ratio of how much muscle you have compared to fat. Here is another useful guide for finding how many calories are in the foods you eat every dayįood Quality is going to play a big role in your body composition. Track all of your foods for 3 days and you begin to get an idea of how many calories you're consuming a day, and how many calories are in your favorite foods. Dropping too many calories a day will make you hungry, slow your metabolism, and make you more likely to lose muscle in the process.įor help getting an idea of how many calories you're eating I suggest a 3-day food log using a service like myfitnesspal.

This will ensure healthy gradual weight loss. If you're looking to lose weight then I advise not cutting much more than 500 calories a day. If you want to lose weight - Reduce your calories. If you want to stay the same - Maintain your calories. If you want to get bigger - Eat more calories. It’s how much food you're eating and specifically how many calories you're consuming per day. Quantity is going to determine your weight. So How do you know what eating well entails? I like to break it down into three categories which I’ve picked up from Fat Loss Expert Josh Hillis - Quantity, Quality, and Ratios If you lose weight and drop belly fat then your waist will get smaller. When it comes to losing weight and changing physique it all starts in the kitchen. If this describes you then take joy in knowing that with a few tweaks we can get the scale and the tape measure moving in the right direction. Today I'd like to share how you too can train the core properly and drop 1 to 2 inches off your waist within the next month.įirst, let's start off five mistakes that I often see in the gym from those who are looking to narrow their waistline. Since that time I've trained a number of clients who have lost 5,10,20, and even as much as 60lbs while dropping several pants sizes and inches off their waist.ĭuring this time I've been able to see and document the training and exercises that have been most effective.

However, as I went through my schooling I learned that the common assumptions I and many others in the gym have for narrowing the waist were either inefficient or even potentially dangerous. When I started training I thought that lots of cardio and crunches were the key to this tight waist, and if I did enough I’d have abs like Adonis.

Worst exercises for smaller waist