BABY STEPS TOWARDS A NUMERICALLY CLEAN AND MEAN LIFESTYLE
INCREMENTAL TRACKING - COUNTING CALORIES FOR LAZY PEOPLE
Before you start tracking your daily calorie consumption and expenditures, especially if you are lazy to monitor every nutrient that gets processed by your system, you might want to know the most intuitively influential factors when it comes to fat loss (clean - or lean) and muscle building (mean). Before we dive into the depths of what does what, let me introduce the incremental tracking method that I used when I was trying to lose weight. Anything that is out of the ordinary will be the incremental data that you have to keep mind of. They will be anything that is not present in your daily diet and exercise. It is a simple yin and yang philosophy. For every slice of bread (100 calories) that I ate, I ran a hundred calories on top of my daily routine. Simply put, if you do not want to track your daily nutritional intakes, and your daily calories burned, just track the extra, incremental, uncalled for junk food that you eat, and compensate it with equal exercise. If I could not burn a significant junk cheat meal in a day, I would split up the exercises and burn it within a couple of days before I allow myself to ingest a calorie heavy incremental meal.
COST DRIVERS - WHAT IS BAD? WHAT IS GOOD? WHAT DOES WHAT?
Know your goal, and know what will help you achieve it, and what will delay you from reaching it. Once you have figured that out, it will be easier to select factors that you would want to watch. When it comes to the tracking guidelines, two opposing mindsets for two different goals will be helpful. To get best results, it is most wise to be liberal when counting the BAD things so that your repentance goals would be higher, while it will be best to be conservative when counting the GOOD things so that you would have to do or get more of them. These are what I considered as BAD: Calories, fats (both good and bad!), and carbohydrates. They are not necessarily bad for you, but I put them on the BAD list because we want to be liberal in our BAD classifications. The more we put in the BAD, the harder we have to work, and thus more results will be obtained. For those whose primary goal is to lose weight, I did not include sodium on the list I put here, but that does contribute to water retention and might contribute to puffiness. These are what I considered as GOOD: Complete protein. Take note, it is complete protein. Not all proteins are complete. I only counted the complete protein. So for whichever daily protein requirement that you want to follow, count the complete proteins only. It will help ensure your achievement of your daily protein goals. You can combine the two concepts too! When I was doing incremental tracking, I tried to burn only the calories from fats (all fats - both good and bad) and carbs by doing some extra running. I did not try to burn the protein from the extra food unless I really felt like running! Take note that according to the principle of the conservative tracking for the good things, you need not compensate your extra running by doing something bad afterwards.
Combine the incremental tracking with the bad and good stuff and you can have a good instinctive conscience that will tell you that you need to work harder to compensate for your lack of discipline!
Cost Drivers:
Before you start tracking your daily calorie consumption and expenditures, especially if you are lazy to monitor every nutrient that gets processed by your system, you might want to know the most intuitively influential factors when it comes to fat loss (clean - or lean) and muscle building (mean). Before we dive into the depths of what does what, let me introduce the incremental tracking method that I used when I was trying to lose weight. Anything that is out of the ordinary will be the incremental data that you have to keep mind of. They will be anything that is not present in your daily diet and exercise. It is a simple yin and yang philosophy. For every slice of bread (100 calories) that I ate, I ran a hundred calories on top of my daily routine. Simply put, if you do not want to track your daily nutritional intakes, and your daily calories burned, just track the extra, incremental, uncalled for junk food that you eat, and compensate it with equal exercise. If I could not burn a significant junk cheat meal in a day, I would split up the exercises and burn it within a couple of days before I allow myself to ingest a calorie heavy incremental meal.
COST DRIVERS - WHAT IS BAD? WHAT IS GOOD? WHAT DOES WHAT?
Know your goal, and know what will help you achieve it, and what will delay you from reaching it. Once you have figured that out, it will be easier to select factors that you would want to watch. When it comes to the tracking guidelines, two opposing mindsets for two different goals will be helpful. To get best results, it is most wise to be liberal when counting the BAD things so that your repentance goals would be higher, while it will be best to be conservative when counting the GOOD things so that you would have to do or get more of them. These are what I considered as BAD: Calories, fats (both good and bad!), and carbohydrates. They are not necessarily bad for you, but I put them on the BAD list because we want to be liberal in our BAD classifications. The more we put in the BAD, the harder we have to work, and thus more results will be obtained. For those whose primary goal is to lose weight, I did not include sodium on the list I put here, but that does contribute to water retention and might contribute to puffiness. These are what I considered as GOOD: Complete protein. Take note, it is complete protein. Not all proteins are complete. I only counted the complete protein. So for whichever daily protein requirement that you want to follow, count the complete proteins only. It will help ensure your achievement of your daily protein goals. You can combine the two concepts too! When I was doing incremental tracking, I tried to burn only the calories from fats (all fats - both good and bad) and carbs by doing some extra running. I did not try to burn the protein from the extra food unless I really felt like running! Take note that according to the principle of the conservative tracking for the good things, you need not compensate your extra running by doing something bad afterwards.
Combine the incremental tracking with the bad and good stuff and you can have a good instinctive conscience that will tell you that you need to work harder to compensate for your lack of discipline!
Cost Drivers:
+ Know what is good and what is bad!
+ Be liberal when counting the bad, and conservative when counting the good!
+ Modify your bad and goods to suite your goals!
Incremental Tracking:
+ Good for people who are lazy and who do not want to keep track of their nutrition
+ Easy as 1,2,3, just count calorie intakes that are not part of your normal diet, and compensate by adding an exercise that will consume the same amount of calories to your workout!
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