Welcome to our first GGS video Q&A! As the womens fitness authority, we are so excited to answer YOUR most burning questions on all things nutrition, fitness and mindset. It’s our hope that through these Q&A sessions we can help demystify the world of strength and fat loss and get you closer to your goals. In this episode, Molly and Neghar come to you from Baltimore to discuss macronutrient ratios, economical training options and holiday eating. We’ll let you watch the video to get the full experience, but please be sure to take a look at the wrap up below in case you miss anything.
- Protein? Carbs? Fat? How much of each do I eat if I want to lose fat? Well, it really depends on YOU and where you currently are on your nutritional journey. But, a safe way to start is by eating about .8-1 gram of both protein and carbs per pound of bodyweight. So you’d have a 1:1 ratio of protein to carbs. Then you can make up the rest of your caloric intake with healthy fat, but make sure not to drop below 30 grams of fat per day. It’s important for your fat loss efforts!
- Can I get lean without being super strict? Yes and no. Ultimately, it depends on where you’re starting. The more body fat you have, the easier it is to lose. Once you get under 18%, it becomes more difficult to lean out, which means a more regimented diet and exercise program. Remember, everyone’s genetics are different, so just because you know someone who can be lean without a lot of effort, doesn’t mean you’re doing something wrong. The most important thing is to listen to your own body and keep track of your progress.
- So you’re an older girl gone strong and you want to make sure you avoid injury? First of all, good for you! Second, make sure you always warmup completely with foam rolling, mobility and stability work and have a coach (if possible) take you through some assessments and teach you the basic lifts. This way you know you’re performing them correctly when you’re training on your own.
- How can I design my own program when a trainer isn’t in my budget? There’s tons of options here. The first is to follow some of the free workout templates and advice that you see on this website as well as that of the GGS members. Don’t try to reinvent the wheel. A solid program includes a soft tissue/mobility/stability warmup, a squat and lunge variation and an upper body pull and push/press variation. The second option is to purchase some of the fantastic training programs you can download for a one time fee, and have it all figured out for you. Here are some to choose from:
BEAUTIFUL BADASS (Nia Shanks)
TURBULENCE TRAINING (Craig Ballantyne)
SHOW AND GO TRAINING (Eric Cressey)
LGN365|LOOK GREAT NAKED (JC Deen)
- And finally, consider working with an online coach for a few months to help you become proficient. It takes most of us coaches years to master the art of program design, but at least if you work with a coach, you’ll get a customized program from a qualified coach. Many of the GGS members offer online coaching for a fraction of an in person trainer.
- Holiday eating got you worried? No need. There are so many ways to make sure you don’t let your progress go down the tubes over the course of the next month. But the most important thing is to have a plan. Figure out how you react to food at social gatherings and devise a strategy from there. Maybe you need to eat before the party, or fast until the party? We discuss this in further detail in the video, but most importantly, give yourself a break (not a binge!) and enjoy the season.
- A good support system is integral to a successful healthy lifestyle, but what can you do if you have family members who don’t support you? If you really can’t remove the negative, try adding a positive, such as finding a support system elsewhere. The GGS community began for that very reason, and we are all here to offer support and motivation to one another. Perhaps if you continue to eat and train to nurture your body, your loved ones will see the positive change in you and begin their own shift towards understanding your lifestyle.
That’s it for now, ladies! Please join us next time and keep asking your questions when we post a thread on Facebook. Have a strong day, and keep working to be the best possible version of yourself.