When it comes to getting in shape, it’s actually not as confusing as you might think. You simply need to MOVE MORE and EAT ACCORDING TO YOUR GOALS. We realize that there is a lot of confusing information out there from fitness professionals competing to earn your business, but we will keep it simple and follow the tried and true fundamentals.
If you put in the work and hold yourself accountable, you will achieve the results you’re looking for with our program, as hundreds before you have done.
NUTRITION
IS SIMPLE AND IMPORTANT
Your physique will be determined by what and how much you eat. You can not outwork a bad diet, because it is way easier to consume calories, than to burn them. You don’t have to be perfect with your eating, but you should be eating the right things 80% of the time, while staying within your calorie goal. To set a calorie goal, you will determine your maintenance calories (use link below), and then either subtract or add calories to lose or gain weight.
HOW TO LOSE WEIGHT
With your maintenance calories determined, simply subtract between 500-750 calories each day to lose weight. We recommend starting closer to the 500 calorie deficit to be safe.
MAINTENANCE - 500 = CALORIE GOAL
HOW TO GAIN WEIGHT
With your maintenance calories determined, simply add ~350 calories each day to gain weight. Do not try to add more than the 350 calories, as it will likely lead to excessive fat gain, rather than muscle.
MAINTENANCE + 350 = CALORIE GOAL
WHAT ABOUT MACROS
All of your calories will be coming from one of the three macronutrients: Proteins, Carbohydrates, and Fats. Proteins and Carbs have 4 calories per gram of weight, and Fats have 9 calories per gram. In order to build and maintain muscle mass, you want to focus on protein first.
For protein, you want to eat approximately 1 gram per pound of body weight per day. So, if you weigh 130 pounds, you want to eat close to 130 grams of protein per day.
Next, you want to keep your healthy fats around 25% of your total calories. So, if you’re eating a 1200 calories/day, 300 will be from fats (and since there are 9 calories per gram of fat, that is ~33 grams of fat per day).
After you have set your protein and fat goal, fill in the rest of your calories with carbs. Carbs have a bad rap because they often include the most savory foods and are easy to overeat, so pay attention!
IF YOU HATE MATH, REACH OUT TO CHRIS, AND HE WILL GET THE NUMBERS FOR YOU
Finally, choose a calorie tracking app like MyFitnessPal to track your calories. We know it seems like a pain to keep track, but if you can’t do that, you are very unlikely to be sticking to your nutrition anyways. Within the NOMADrWhat Fitness app, you will also have reminders to check off, to keep you on track.
WORKING OUT
THE BEST WORKOUT IS THE ONE YOU WILL DO
We have created a program that helps you remove the excuses so that you can stay on track with your workouts. The more choices you have, the fewer excuses will hold up. You have the choice to participate in indoor and outdoor group classes, receive one to one personal training, or even workout from home or a globo gym using our videos/programs in the NOMADrWHAT Fitness App.
If you prefer slower, body building workouts, we have a program for that. If you prefer just running, we have a program for that. If you like strength and conditioning workouts, we can do that. Just pick one and get moving. Here are some quick facts about working out.
GAIN MUSCLE & LOSE FAT
Yes, you can gain muscle and lose fat simultaneously, especially for untrained individuals. However, for optimal results, it is better to set one of them as your main goal, and adjust your calories accordingly. Your best bet to gain/maintain muscle while in a calorie deficit, is to consume at least 35% of your calories as protein.
GAIN MUSCLE WITH LOW WEIGHTS
You can Gain Muscle with Smaller Weights and Higher Reps. It’s proven in the scientific literature. You can read studies by Brad Schoenfeld if you like. So, if you prefer to lift lighter weights for more reps (15+), do it. If you prefer to lift heavy weights for lower reps (1-5), do that. We recommend the 8-12 rep range to optimize muscle growth though.
LIFT HEAVY WITHOUT GAINING SIZE
If you don’t want to gain muscle, but do want to get stronger, lifting heavy loads at lower rep ranges (1-5) will do the trick. Again, your eating is also going to control your physique, so you won’t want to stick to your maintenance calories. There are plenty of examples of smaller people lifting heavy loads
DO I NEED A BARBELL TO GAIN MUSCLE
While CrossFit has done a lot of great things for fitness, convincing the average fitness enthusiast that they need a barbell to hit their goals is not one of them. While a barbell is required for achieving very heavy loads, it is Not Necessary for Building Muscle. Our programs give you the option to use barbells or dumbbells/free weights for progressive overload.
GET STARTED
We hope this helps answer some of your questions, as you get started. Remember, in order to be successful, you are going to have to make some changes. Eating less is not comfortable. Starting to exercise when you haven’t been, is hard. You have the plan to get the results, now accept nothing but success from yourself. It’s about consistency and intensity. Let’s go!
MOBILE APP
- SCHEDULED WORKOUTS FOR HOME OR THE GYM
- MUSCLE BUILDING PROGRAMS
- FAT BURNING PROGRAMS
- DUMBBELLS & BARBELL PROGRAMS
- RUNNING PROGRAMS
- RESULTS AND HABIT TRACKING
