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      "author": "steemitboard",
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      "body": "Congratulations @thatcontentguy! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@thatcontentguy/birthday3.png</td><td>Happy Birthday! - You are on the Steem blockchain for 3 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@thatcontentguy) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=thatcontentguy)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "That's great to hear! I'm glad that you're  giving it a go, I'd recommend Healthy Living Heavy Lifting and Nick Cheadle's blog for free tips on how to make things as easy as possible!",
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      "body": "Thanks for this post.  I'm actually trying this method now.  I think trying to be too good and not letting yourself cheat a bit makes it all the more impossible to succeed - you probably end up giving up altogether because you think any cheating is a catastrophe.  If you just accept it and factor it into things you just do better.",
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      "title": "Calories & Macronutrients - All you need to know for easy weight loss",
      "body": "I'm going to dedicate this post to explaining the real basics of calories and macronutrients. I'll start with calories.<br />\n<br />\n<table><tbody>\n<tr><td><a href=\"http://www.mhpersonaltraining.co.uk/wp-content/uploads/2015/12/calories.jpg\" rel=\"noopener\"><img src=\"//www.mhpersonaltraining.co.uk/wp-content/uploads/2015/12/calories.jpg\" /></a></td></tr>\n<tr><td>Image credit - www.mhpersonaltraining.co.uk</td></tr>\n</tbody></table>\nCalories are the fuel on which your body runs. Overall, they're the one set of numbers that you should always be looking at if you're serious about your nutrition. Whether its weight loss, weight gain, or maintaining weight; calories are important. There are too many 'experts' and nutritional zealots in the industry today proclaiming that calories aren't important. This is complete and utter rubbish. Yes there are schemes that help people to lose weight and they don't mention calories at all. People even lose weight on these schemes, but I guarantee that when they do, they're in a calorie deficit due to restricting some high calorie foods. Yes I'm looking at you guys on Slimming World - all of those 'Syns' that you're told to stay strict on are high in fat. You'll realise why its important to cut those down when I talk about macros later on.<br />\n<br />\nEveryone will have their own specific number of calories that is needed for them to gain, lose or maintain weight. Usually these numbers will depend primarily on your height, weight, activity level and age (there are many other factors that can be used to really hone in on those numbers but the ones listed are the basics and good enough to get you a reliable result). I've explained this in another articles, but the basics behind weight loss, gain or maintenance in terms of calories boils down to the following:<br />\n<br />\n<div>\n<b>Calories consumed &gt; Calories burned = Weight Gain</b></div>\n<div>\n<b><br /></b></div>\n<div>\n<b>Calories burned &gt; Calories consumed = Weight loss</b></div>\n<div>\n<b><br /></b></div>\n<div>\n<b>Calories Burned = Calories Consumed = Maintain weight</b></div>\n<div>\n<b><br /></b></div>\n<div>\nDon't let anyone tell you different, your caloric intake for each day is extremely important, and you can't trick the science of it with any wonder supplements or by pretending that they don't exist. </div>\n<div>\n<br /></div>\n<div>\n<b>Macronutrients</b></div>\n<div>\n<b><br /></b></div>\n<div>\nSo now you have a basic idea of calories, let's talk about the building blocks behind those numbers. Those building blocks are known as macronutrients, or macros for short. They consist of Protein, Fats, and Carbohydrates. Any food with a calorie content will contain a mix of those macronutrients. As calories are calculated through the use of numbers, so are macronutrients. Here's how those numbers look - </div>\n<div>\n<br /></div>\n<div>\n<b>Protein - 4 calories per gram</b></div>\n<div>\n<b><br /></b></div>\n<div>\n<b>Carbohydrate - 4 calories per gram</b></div>\n<div>\n<b><br /></b></div>\n<div>\n<b>Fat - 9 calories per gram</b></div>\n<div>\n<b><br /></b></div>\n<div>\nBy that logic, 25 grams of carbohydrates would be 100 calories, 25 grams of protein would be 100 calories, and 11 grams of fat would equal 99 calories.<br />\n<br />\n<table><tbody>\n<tr><td><a href=\"http://www.joshwalliecoaching.com/wp-content/uploads/2015/07/Josh-Wallie-Fat.jpg\" rel=\"noopener\"><img src=\"//www.joshwalliecoaching.com/wp-content/uploads/2015/07/Josh-Wallie-Fat.jpg\" /></a></td></tr>\n<tr><td>Image credit - www.joshwalliecoaching.com</td></tr>\n</tbody></table>\n</div>\n<div>\n<br /></div>\n<div>\nFor any Slimming World followers - that's why your syns are all fat heavy foods. By reducing foods that are high in fat, you're reducing the foods that are most calorie dense and therefore increasing your chance of being in a caloric deficit. </div>\n<div>\n<br /></div>\n<div>\nIn terms of calculating your own personal calories and macronutrients, I could give you a way of calculating those numbers but I'd just be taking credit for someone else's work. Instead, I'm just going to give you a link to my man Mike Samuels' Macro calculator on his Healthy Living Heavy Lifting website. </div>\n<div>\n<br /></div>\n<div>\n<a href=\"http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-cutting/\" rel=\"noopener\">Healthy Living, Heavy Lifting - How to Calculate Macros for Cutting</a></div>\n<div>\n<br /></div>\n<div>\nThat article will give you everything that you need in terms of calculating calories and macronutrients. The Healthy Living Heavy Lifting blog is also a great source of information, so if you head over there then spend a little bit of time browsing through the other articles. </div>",
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      "title": "The Biggest Secrets to Weight Loss",
      "body": "This piece is going to cover one of the real secrets to successful weight loss, and you're going to kick yourself for not having thought of it before; this part concerns nutrition.\n\nYou've probably heard countless people reciting the phrase 'abs are built in the kitchen'. This isn't strictly true, you don't 'build' abs, everyone is born with them, they just might be covered at the moment. However the sentiment of that statement definitely holds true. Nutrition is the cornerstone to weight loss. You can work as hard as you like in the gym, but if you're shovelling a ridiculous amount of calories into your body then all of those hours working out aren't going to add up to much.\n\nAt the highest and most basic level, here's what nutrition really boils down to:\n\n<h4>\nCalories out &gt; Calories in = Calorie deficit = Weight loss</h4>\n<h4>\nCalories in &gt; Calories out = Calorie surplus = Weight gain</h4>\n<div>\nYes, it really is that simple. To lose weight you need to be burning more calories than you're consuming, and to gain weight you need to be consuming more than you're burning. Too simple to be true, right? </div>\n<div>\n<br /></div>\n<div>\nWrong. </div>\n<div>\n<br /></div>\n<div>\nYou technically don't need to spend hours punishing yourself  in the gym to lose weight (but I'll cover how it can help in my next post), you simply need to eat less. That being said, there are always certain guidelines and rules to be wary of whilst putting yourself in a calorie deficit. The main ones are as follows: </div>\n<div>\n<br /></div>\n<div>\n<ol>\n<li>Don't starve yourself, It's not healthy, doesn't do your body any good, and nobody likes to be hangry 24/7.</li>\n<li>Don't demonise certain foods - A calorie is a calorie, a carb is a carb, fat is fat, protein is protein. Your body largely can't tell the difference between carbohydrates consumed from starchy vegetables and carbohydrates consumed from rice, pasta, or even the devil's food - bread. Damn you Satan, you sandwich loving maniac.</li>\n</ol>\n<div>\nThere are many others, but those two are a good starting point. I keep seeing a meme doing the rounds on social media and even as a flexible dieter, its something that I agree with. I'll admit that there are some parts that I'd question, but the message is clear -<br />\n<br />\n<div>\n<a href=\"http://physicalculturist.ca/wp-content/uploads/2013/05/chase-karnes-advice-to-novice-lifters.jpg\" rel=\"noopener\"><img src=\"//physicalculturist.ca/wp-content/uploads/2013/05/chase-karnes-advice-to-novice-lifters.jpg\" /></a></div>\n<br />\nTo sum up, the real secret to nutrition is to K.I.S.S - Keep It Simple, Stupid! I'm not saying that you should go all 'bro' and start eating 6 meals a day comprising of chicken, broccoli and rice - that just isn't sustainable, and it's boring as hell. I'm saying that you should take an 80/20 approach to your diet. Make sure that 80% consists of good quality foods, one that you really get your calories' worth as it were. For example: chicken, cous cous, vegetables, rice, pasta, potatoes, sweet potatoes, tuna, lean beef, turkey and greek yoghurt are all huge staples of my diet. Most days I'll eat at least 5 of those foods and it gives me that little bit of leeway and those macros left over to be able to enjoy something a little sweeter like some chocolate, or my personal favourite - COCO POPS!! Again, I'm not telling you that if you eat chicken and broccoli all day that you can just afford to binge on junk food. Be smart about your nutrition, take the 80/20 split and then allow yourself your favourite foods IN MODERATION. Maybe one bowl of coco pops, and not 5 (Something I save for refeed days), four pieces of chocolate, and not a whole bar. Don't restrict the things that you love because you'll only crave them more. Instead, learn how to enjoy them in moderation.<br />\n<br />\nNow that's an extremely loose guide on the secret of weight loss and by no means am I proclaiming that its the full answer to it. However, if you're just starting out then why not adopt that approach? Of course as time goes on, you'll have to start looking at your diet in more detail depending on your long term goal, but this should give you an extremely strong framework and foundation to work from. For anyone that wants to push further and learn more about the intricacies of nutrition then there will be a few posts coming along soon to cover that. </div></div>",
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      "body": "### Welcome to Steemit @thatcontentguy!\n\nHere is some interesting info that **will** help you create AMAZING content. (Will change as Steemit grows)\n\n#### How to Create Successful Steemit Content:\n\n* [[5 Second Image Uploads] Securely Upload Images for Steemit Posts Quicker Easier & DECENTRALIZED!](https://steemit.com/steemit/@steemit.tips/how-to-reliably-host-images-for-your-steemit-posts-quicker-easy-free-and-decentralized-steemit-tips)\n* [How to easily BEAUTIFY your Steemit posts like a PRO!](https://steemit.com/steemit/@steemit.tips/how-to-properly-format-prettify-your-steemit-posts-like-a-pro)\n* [Why Steemwhales are upvoting Crap instead of Your Masterpiece - And why you should be Happy About it](https://steemit.com/motivational/@johnsmith/why-the-steemwhales-are-upvoting-crap-instead-of-your-masterpiece-and-why-you-should-be-happy-about-it)\n* [How I Earned $100,000 With Steemit](https://steemit.com/steemit/@clains/how-i-earned-usd100-000-with-steemit)\n* [The Secret Formula to a Successful \"IntroduceYourself\" Post...And The #1 Mistake to Avoid](https://steemit.com/introduceyourself/@cryptoctopus/the-secret-to-a-successful-introduceyourself-post--and-the-1-mistake-to-avoid)\n* [I Lost Over $124,768 On Steemit In My First Month(Why I'm Kicking Myself For Not Powering Up)](https://steemit.com/steemit/@rok-sivante/i-lost-over-usd124-768-on-steemit-in-my-first-month-why-i-m-kicking-myself-in-the-balls-for-not-powering-up)\n\nReading & understanding the above posts will give the reader a **_SIGNIFICANT_** advantage on steemit.\n\n#### Everyone is rooting for you!\n\nGood Luck!,\nsteemit.tips",
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      "body": "<p><img src=\"https://lh3.googleusercontent.com/R2p-gcm1rK7eJ8evTdtCgAZH6zLuYiWzwAzupops3WzEbLaa0ymmESImoDt5n_0ycbPDaQOCBLNAcZCm1V2eD2vAT0mPhIw1v8TXWZDmS2r-gHYoGY32ls-4S4Sm__xdHXjcnRYVm8chv1Gh7JBxwYMvQOPsSpWsLhxOaEWzzVlkmLtUZ37ere7S9jF9cOCUR8TQ33r_KKlZIk65s2O2IPkGHVsksB7LqeYiTy5AJmJm6PX654TWCdWEdJ-AFkQsdfOV16uKec0WCGhAQhEY6L1G-lbU96_AthDbgZIwIIvpzOryN6d4cGDAvSLweRsmJwnwH7jCEiviF-YK7ILFDWumjgXclox0JaO9heY1UtvP_O8IYJpx7u6ChAKVY70oN8l3adRgpX9zN6pIDRq-GygXEwOnPgRanEk9xXLLxfIEIQUfaSFnjRZtCJz_Q70XbpwOANflJK_0-8J8z471OYVdq22RJvEYoEaY8chjbbT1Fj6f8822k_hm5noVBQYmACDCS9f3ZF4IfDpESVeIHTmQ7Eaas4UsxSL1ZTzpHGRqYDOMBjta-Tn27DEhdkviwS1wmJG1gi3vwWJLqhIvhr0uB_a5PEM=w1187-h667-no\" /></p>\n<p>We're all guilty of weight gain at some point in our lives. Mine hit me whilst I was at University - I started drinking heavily and paid no attention to what I was eating, and subsequently gained multiple stone in a short space of time. It got to the point that I needed to change my lifestyle before it seriously affected my health. In 2-3 years, I'd lost 12 stone. There were no wonder supplements and no magical foods - this is how I did it, and how you can too.</p>\n<p>I bet when you think of dieting and healthy eating, you picture mountains of chicken and broccoli, bowls of unflavoured porridge and absolutely no chance of consuming anything resembling tasty foods. I used to be like you - when I first started my weight loss journey I did my best to cut out anything sugary, red meats, bread, and anything you'd consider to be 'junk food'. I punished myself for gaining so much weight by eating things that I hated, exercising blindly and mentally beating myself up. It doesn't take a genius to work out that this wasn't good for me. In fact, it worked against me. I'd restrict myself from all of the foods that I loved and I'd spend hours on the treadmill each week to try and burn off all of the fat that I'd gained - I was panicking that I'd never lose it. However, due to my big efforts in restricting myself during the week, I'd allow myself cheat days over the weekend. I'd consume so much junk food and alcohol that I'd be undoing all of my hard work from the rest of the week. It simply wasn't sustainable. </p>\n<p>This actually continued for a while, until I happened to stumble upon the social media account of someone who changed my life without even knowing it. His name is Nick Cheadle, and you should definitely check him out. I was completely taken aback by the things that I saw. He had a ridiculously low body fat percentage, a lot of muscle, and there were pictures everywhere of him wolfing down doughnuts and burgers. I had to look closer and see how he was pulling this magic off! </p>\n<p><img src=\"//www.healthylivingheavylifting.com/wp-content/uploads/2015/08/11380266-1593192710918785-209162922-n.jpg\" /></p>\n<p>That guy above - that's Nick, and he's a big believer in flexible dieting. </p>\n<p>What is flexible dieting?</p>\n<p>The answer to this one is pretty simple, it's a flexible approach to weight loss. See, once you strip away all of the nonsense that you find plastered over the internet, such as &quot;no carbs after 6pm&quot; &quot;carbs are bad for you&quot; &quot;protein is just for bodybuilders&quot; etc. You'll actually find that weight loss comes down to one factor: </p>\n<p>                                                    CALORIES OUT &gt; CALORIES IN = WEIGHT LOSS</p>\n<p>It really is that simple. I followed the <a href=\"https://www.nickcheadlefitness.com/macros-the-who-what-why/\" rel=\"noopener\">FREE advice that Nick gives out on his website</a> to calculate how many calories I'd need to lose weight, and used MyFitnessPal to keep track of what I was eating. </p>\n<p>My secret to weight loss? Well it isn't really a secret at all - it all comes down to eating less, and moving more. If you're interested in learning about the basics of calories and weight loss, <a href=\"http://muscleandmacros.blogspot.co.uk/2016/02/calories-and-macronutrients-basics.html\" rel=\"noopener\">take a look at my article here.</a></p>\n<p>Looking to lose weight this summer? Comment below and we can chat about how to achieve that. </p>",
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      "body": "### Welcome to Steemit @thatcontentguy!\n\nHere is some interesting info that **will** help you create AMAZING content. (Will change as Steemit grows)\n\n#### How to Create Successful Steemit Content:\n\n* [[5 Second Image Uploads] Securely Upload Images for Steemit Posts Quicker Easier & DECENTRALIZED!](https://steemit.com/steemit/@steemit.tips/how-to-reliably-host-images-for-your-steemit-posts-quicker-easy-free-and-decentralized-steemit-tips)\n* [How to easily BEAUTIFY your Steemit posts like a PRO!](https://steemit.com/steemit/@steemit.tips/how-to-properly-format-prettify-your-steemit-posts-like-a-pro)\n* [Why Steemwhales are upvoting Crap instead of Your Masterpiece - And why you should be Happy About it](https://steemit.com/motivational/@johnsmith/why-the-steemwhales-are-upvoting-crap-instead-of-your-masterpiece-and-why-you-should-be-happy-about-it)\n* [How I Earned $100,000 With Steemit](https://steemit.com/steemit/@clains/how-i-earned-usd100-000-with-steemit)\n* [The Secret Formula to a Successful \"IntroduceYourself\" Post...And The #1 Mistake to Avoid](https://steemit.com/introduceyourself/@cryptoctopus/the-secret-to-a-successful-introduceyourself-post--and-the-1-mistake-to-avoid)\n* [I Lost Over $124,768 On Steemit In My First Month(Why I'm Kicking Myself For Not Powering Up)](https://steemit.com/steemit/@rok-sivante/i-lost-over-usd124-768-on-steemit-in-my-first-month-why-i-m-kicking-myself-in-the-balls-for-not-powering-up)\n\nReading & understanding the above posts will give the reader a **_SIGNIFICANT_** advantage on steemit.\n\n#### Everyone is rooting for you!\n\nGood Luck!,\nsteemit.tips",
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      "parent_permlink": "introduceyourself",
      "author": "thatcontentguy",
      "permlink": "from-fat-to-fit-the-secret-to-my-12-stone-weight-loss",
      "title": "From fat to fit - The Secret to My 12 stone weight loss",
      "body": "<p><img src=\"https://lh3.googleusercontent.com/R2p-gcm1rK7eJ8evTdtCgAZH6zLuYiWzwAzupops3WzEbLaa0ymmESImoDt5n_0ycbPDaQOCBLNAcZCm1V2eD2vAT0mPhIw1v8TXWZDmS2r-gHYoGY32ls-4S4Sm__xdHXjcnRYVm8chv1Gh7JBxwYMvQOPsSpWsLhxOaEWzzVlkmLtUZ37ere7S9jF9cOCUR8TQ33r_KKlZIk65s2O2IPkGHVsksB7LqeYiTy5AJmJm6PX654TWCdWEdJ-AFkQsdfOV16uKec0WCGhAQhEY6L1G-lbU96_AthDbgZIwIIvpzOryN6d4cGDAvSLweRsmJwnwH7jCEiviF-YK7ILFDWumjgXclox0JaO9heY1UtvP_O8IYJpx7u6ChAKVY70oN8l3adRgpX9zN6pIDRq-GygXEwOnPgRanEk9xXLLxfIEIQUfaSFnjRZtCJz_Q70XbpwOANflJK_0-8J8z471OYVdq22RJvEYoEaY8chjbbT1Fj6f8822k_hm5noVBQYmACDCS9f3ZF4IfDpESVeIHTmQ7Eaas4UsxSL1ZTzpHGRqYDOMBjta-Tn27DEhdkviwS1wmJG1gi3vwWJLqhIvhr0uB_a5PEM=w1187-h667-no\" /></p>\n<p>We're all guilty of weight gain at some point in our lives. Mine hit me whilst I was at University - I started drinking heavily and paid no attention to what I was eating, and subsequently gained multiple stone in a short space of time. It got to the point that I needed to change my lifestyle before it seriously affected my health. In 2-3 years, I'd lost 12 stone. There were no wonder supplements and no magical foods - this is how I did it, and how you can too.</p>\n<p>I bet when you think of dieting and healthy eating, you picture mountains of chicken and broccoli, bowls of unflavoured porridge and absolutely no chance of consuming anything resembling tasty foods. I used to be like you - when I first started my weight loss journey I did my best to cut out anything sugary, red meats, bread, and anything you'd consider to be 'junk food'. I punished myself for gaining so much weight by eating things that I hated, exercising blindly and mentally beating myself up. It doesn't take a genius to work out that this wasn't good for me. In fact, it worked against me. I'd restrict myself from all of the foods that I loved and I'd spend hours on the treadmill each week to try and burn off all of the fat that I'd gained - I was panicking that I'd never lose it. However, due to my big efforts in restricting myself during the week, I'd allow myself cheat days over the weekend. I'd consume so much junk food and alcohol that I'd be undoing all of my hard work from the rest of the week. It simply wasn't sustainable. </p>\n<p>This actually continued for a while, until I happened to stumble upon the social media account of someone who changed my life without even knowing it. His name is Nick Cheadle, and you should definitely check him out. I was completely taken aback by the things that I saw. He had a ridiculously low body fat percentage, a lot of muscle, and there were pictures everywhere of him wolfing down doughnuts and burgers. I had to look closer and see how he was pulling this magic off! </p>\n<p><img src=\"//www.healthylivingheavylifting.com/wp-content/uploads/2015/08/11380266-1593192710918785-209162922-n.jpg\" /></p>\n<p>That guy above - that's Nick, and he's a big believer in flexible dieting. </p>\n<p>What is flexible dieting?</p>\n<p>The answer to this one is pretty simple, it's a flexible approach to weight loss. See, once you strip away all of the nonsense that you find plastered over the internet, such as &quot;no carbs after 6pm&quot; &quot;carbs are bad for you&quot; &quot;protein is just for bodybuilders&quot; etc. You'll actually find that weight loss comes down to one factor: </p>\n<p>                                                    CALORIES OUT &gt; CALORIES IN = WEIGHT LOSS</p>\n<p>It really is that simple. I followed the <a href=\"https://www.nickcheadlefitness.com/macros-the-who-what-why/\" rel=\"noopener\">FREE advice that Nick gives out on his website</a> to calculate how many calories I'd need to lose weight, and used MyFitnessPal to keep track of what I was eating. </p>\n<p>My secret to weight loss? Well it isn't really a secret at all - it all comes down to eating less, and moving more. If you're interested in learning about the basics of calories and weight loss, <a href=\"http://muscleandmacros.blogspot.co.uk/2016/02/calories-and-macronutrients-basics.html\" rel=\"noopener\">take a look at my article here.</a></p>\n<p>Looking to lose weight this summer? Comment below and we can chat about how to achieve that. </p>",
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