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Muscle-Building Workout and Diet


What are macros? When you are new to the
journey and are trying to immerse yourself it can be pretty intimidating
as it is. You’re doing your research, you’re watching videos it is so much information to take in and
process and then you hear people blabbing about macros like it’s a common word. Macros, SAY WHAT?! So macros are simple but we could talk forever about them. I’m going to do
my best to extremely briefly break it down. Macros are macronutrients. Macronutrients
are nutrients that provide calories and energy. Macro means large, so macronutrients
are nutrients that are needed in a large amounts. The three
macronutrients are carbohydrates, protein, and fat. Each macronutrient provides
calories but they provide different amounts. Carbs provide 4 calories per
gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.
If you look at a nutrition label and a product has 10 grams of carbs you know
that about 40 of those calories are from carbs because 10 x 4=40.
It doesn’t always work out exactly but it should be close. So
you’ll find quickly that channeling your middle school math teacher will be
useful in the nutrition world. Let’s tackle the biggest category and my favorite category first carbohydrates. Thumbs up if you’re a carbs fan! So carbs are used as fuel and energy.
They’re mainly found in fruits, vegetables, starchy foods like greens and
potatoes, beans, and those are healthy examples of carbs. So why do carbs get
bad reputation? Not all carbs are created equal. Without getting too detailed it is
important to understand that there are simple and complex carbs and even within
those categories they aren’t all the same. Simple carbs are made up of
just one or two sugar molecules. They are the quickest source of energy and they
are easy to digest. So table sugar, honey, syrup, candy, and fruit. That’s where it gets
confusing. Most simple carbs aren’t things we want to make a bulk part of
our diet but fruit is and we shouldn’t be afraid of the sugar in fruit. Complex
carbs are made of a string of sugar molecules and those take more time to
digest because of the fiber and they also offer vitamins and minerals. You know
greens, whole grains, oats, starchy vegetables like potatoes, corn, did I already say
beans? Lentils. So what to take from this macro wise is that there are different
kinds of carbs and we need both we want to make sure we’re getting the most food
for fuel types of cards and within carbs there are sugar and fiber which is why
you see them indented beneath the cards on a nutrition label. A lot of people
don’t realize that sugar and fiber are carbohydrates. Now also you do need large
amounts of fiber to function properly and remember macro means…large. Very good. So a lot of times people think
fiber was a macronutrient but fiber is something that your body actually can’t
break down and used for energy so it doesn’t technically qualify as a macronutrient. Got a little bit technical there. Moving on to
protein. Protein is a part of a balanced diet. It helps with growth, immune
functions, preserving lean muscle mass. It is found in meats, poultry, fish, cheese,
milk. Less amounts in fruits and vegetables. When we eat these foods our
body breaks down the protein that they contain into amino acids which are
essentially the building blocks of proteins. Some of these amino acids are
essential which means we need them from our diet and some are nonessential
meaning our body can make them on its own. Protein from animal sources has all
essential amino acids and most plant-based sources of protein do not.
Most not all. That doesn’t mean that you need animal products to get all of the
essential amino acids but it is an easier way to do it. This not a video to
tell you to eat or not eat meat I’m just giving you the facts and let’s move on
to fat. So fat also gets a bad rap but we do need it. After all it is a
macronutrient for a reason. We need fat for growth, development, energy. It’s
actually the most concentrated source of energy, vitamins, and minerals. So this is
where we get many of our micro nutrients as well. It’s also good for cushioning
organs, maintaining cell membranes, blah blah blah. Fat is found in meat, poultry, nuts, milk, oils, fish, grains.
Again there are few different breakdowns here. We have saturated, unsaturated, and
trans fat. Now trans fats are the ones we want to pretty much avoid completely.
Some animal products contain naturally occurring trans fat but most trans fat
is formed through hydrogenated oils so baked goods, snacks, fried foods, doughs,
margarines these all often include trans fats and if it says trans fat on the label then you
really want to have it not be a part of your regular diet. Saturated fats are
also found in animal products and we want to limit our intake but they are
not nearly as bad as trans fats. Both trans and saturated are the fats were
always hearing about that can lead to heart disease and raise cholesterol if
we consume too much. Unsaturated fats are what we always hear as healthy fats.
They’re found in olive oil, avocado, nuts, seeds, and these are shown to decrease the risk
of heart disease but we still need to be aware of our overall consumption. Which
leads me to the most dreaded part that I hate talking about. How much of each
macro do we need? I cannot tell you that. I can share the recommended amount which are
very debatable but sharing anything else would just be my opinion which is not
what this is about and different lifestyles and different
diets promote different ratios. You really have to find the one that works for you. A basic guideline and starting point
would be those recommended levels. What I want you to keep in mind is those
numbers that we talked about at the beginning. So 4 calories per gram of
carbs and protein 9 calories per gram of fat. So this means fat is almost double the calories per gram which is why we have
consume less of it especially if we’re consuming larger amounts of other
macronutrients because at the end of the day our calorie intake does matter. As a
human you only need a certain amount of energy in calories and that number can
vary greatly by person based on your history, your fitness level, lifestyle,
metabolism, genetic predisposition, but it still does matter. I’m not here to argue
with you on which lifestyle is best, #redefinehealth if you’re saying “well people that are
keto eat large amounts of fat” that is absolutely true but they also eat
minimal carbs. So they’re getting their calories from the fat and the protein instead
of the carbs. All these different lifestyles can work for different people
but everyone who has found success on them has some sort of balance with their
macronutrients that allows them to eat that certain amount of calories. So there
is no high protein, high carb, high fat diet that works that I know of. Also I want
to know which macronutrient is your favorite to eat: carbs, protein, or fat? I
hope you learned something about the basic breakdown of macros if so please give
this video a thumbs up. I dont wanna tell you how much to eat and I don’t want you
to be consumed with eating a certain amount of calories or tracking your
macros unless of course it’s something you want to try but understanding what
the macros are will help you make better choices as you learn more on your
journey. I know I personally have changed my mind many times on my journey as I learn more and
test out my body to see what works for me. I’ve tried higher fat, lower fat, higher
carbs, higher protein it’s going to be different for everyone and that’s okay.
That’s why I’m doing this series to help spread the word that we can all coexist
with our different lifestyles. We can support each other along the way. AaAaAaa. Have a great day and remember it’s all a matter of Mind Over Munch.

100 thoughts on “Macros: Explained! Mind Over Munch Kickstart 2016

  1. The simple idea of “mind over munch” has helped me lose over 53 lbs so far. Real talk. Your videos are the best. Thank you for helping me become a healthier and happier me!

  2. Macro nutrients arent called so because 'we need them in large amounts' its because they are made up of monomers or smaller micronutrients that we get from breaking them down

  3. tmrw I have my nutrition paper I was struggling to study from yest evening but u made it easy to understand

  4. tmrw I have my nutrition paper I was struggling to study from yest evening but u made it easy to understand

  5. Do t worry about macronutrients!!! Eat Whole Foods predominantly or exclusively plants and you will be fine! This ends up high carbohydrate like ALL of the Blue Zones! This video is pretty good!

  6. Mahalo nui ma'am!

    Will you do a video on blood type?

    Example: A+ and what food to intake for best profromace.

    Does this matter for different blood types?

    Aloha!

  7. This music is way too loud and distracting. Takes away from the video and doesnt match what she is saying either! Very irritating!

  8. Thank you. I learned a lot from this, it is something that I have learned in the past, but didn’t fully understand. I still have some questions even now. But I just wanted to say that I’ve lost 20 lbs over the past 4 months, and I did not do any sort of low carb. I just did low calorie and worked my ass off at the gym. I’m at a healthy weight now. Before I lost the 20lbs, I was at the high end of having a healthy BMI. I was right there at the end of that range. So, now I’ve lost the 20 lbs and am feeling pretty good so I’m trying to learn how to really get a tone, lean body. It seems so hard but I’m going to keep trying.

  9. Just some feedback this shit song in the back ground and you speaking a million miles n hour leads to it being difficult to absorb this info

  10. Can someone help understand the following…
    A nutrition label says:
    Total Carbs – 15g
    Sugar – 5g
    Dietary fiber – 2g
    So… what are the remaining 8g of carbs if none of these two?
    Thanks!

  11. Omg!everything is still
    So very confusing….this
    Is very deep..i need to
    Learn more about
    Macronutrients and
    Micronutrients..
    #TeamChips*Chocolates

  12. I actually try to eat as little fiber as possible because fiber actually makes me constipated and it makes food pretty calorie light which doesn't work for me.

  13. Great information but for the love of God turn down that obnoxious music. It sounded like you were having to yell over it.

  14. This is first video in a long time where I did not go straight to comments and not paid attention to the video. I’m so glad I just focused very informative!

  15. I'm #teamfat, no seriously, oily food tastes the best 😭😭. However, since I'm a vegan, all the sources of fat I get are very rich in unsaturated fat (rapeseed oil, sunflower oil, olive oil, peanuts, cashews, pistachios, almonds, soybean curd, soymilk) and the only saturated fat rich food that is vegan are basically coconuts, but from what I read, the saturated fats of coconuts aren't like the ones from meat since they apparently are healthy

  16. She lost me at explaining protein. She only talks about second hand proteins and not about first hand proteins as all proteins are initially created from plants 🌱 also plant protein is much more dense and bioavailable

  17. Can't stand it when your trying to learn something, they have distracting music playing! you sound good but don't know whether I'll last til the end….re-music. Thanks

  18. Omg im more confused than ever…someone just tell me what to eat and how much…ive lost alot of weight on weight watchers but looking at the redicilous low calorie intake is not good

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