The importance of maintaining Macros

By October 18, 2021No Comments
food choices

The importance of maintaining Macros

Before going into this topic, please familiarise yourself with what macros are, what they do and where to find them. Luckily for you, our last blog discussed this in detail.

Now, you may be asking yourself, how does one maintain macros? Good question. What coaches mean when they say “hitting” or “maintaining” macros refers to the number of grams of each macro assigned to the client in question, based on their weight, age, training history, recent intake of food, training goal etc. The list goes on. For example, John will set a macro goal of 175g of protein, 150g of carbs and 45g of fats.

food choicesThis now means that John must base his food choices around these numbers. Why? Because these numbers are individualized to John’s needs and want. He needs to have a high protein intake to build and maintain muscle, and he wants to lose weight, meaning his carb and fat intake will not be increased- for him to achieve a calorie deficit (eating less than his current body needs).

For John to achieve his weight goal, it is paramount that he achieves these macro goals daily. It is important to note that the human body does not want to lose or gain weight. Our bodies are constantly looking to achieve ‘homeostasis’; this means that the body will look to balance the energy coming in with energy going out to maintain the current weight. Homeostasis also includes the balance of hormones, amongst other things, but we will only discuss its relevance to fat loss today.

This means that the body will eventually stop burning fat, even in a calorie deficit, as it will find a way to balance the energy in (food) with the energy out (exercise). So already, we can see that burning fat is an uphill battle. This is why hitting these macros is so important. Inconsistent adherence to the plan will result in inconsistent results, often leading to a yo-yo-like effect on the weight scales.

burn fatHowever, if John is adherent and hits his macros daily, his body will begin to burn fat and lose weight- as he will be maintaining a calorie deficit and therefore using his resources (stored body fat) for energy. Until that is reached, homeostasis occurs. After staying consistent and achieving fat loss, John’s new bodyweight will mean the amount of calories he needs to lose weight is now less than what it took to get him here. Now, John will need to further increase his deficit to continue to lose weight.

This now means that John will either decrease his energy in (food) or increase his energy out (exercise). In either case, he will by no means at all achieve his goal if he is inconsistent with his macros. As we established, the body does not like to lose weight. So for him to stay on top of homeostasis, maintaining a strict macro plan is essential. Manipulating calorie intake over time to achieve his goal based on his bio-indicators such as body weight, energy levels, sleep quality, and mood (all of which are directly impacted by the food we eat and the amount) will take John to his goal of fat loss. What absolutely will not is a lacklustre approach of sometimes tracking food, sometimes not, throwing out inhibitions on the weekends, falling off the horse at any minor insignificance.

So do the right thing, and follow the plan. Trust the process. Enjoy the fruits in that order.

About Turnfit Personal Trainers

TurnFit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019,2020 & 2021 Top Choice Award for Personal Trainer in Vancouver.

TurnFit’s Mission:

Heath is essential to living an optimal life with the most positive experiences you can have. TurnFit helps you extract your true why from your goals. By asking the right questions, we learn as much as we can from our clients. We understand the genuine need, not just the wants. We create a total wellness program that includes the days when you meet with us and homework on your own time. The key to success is proper programming and consistency. It’s easy for us to keep our clients consistent when we know their deep motivation for their goals. We know their is so much misinformation on health and fitness that it can be overwhelming when trying to level up your health that some people don’t know where to start. We will not only empower you to start but give you all the tools and knowledge that you can do it on your own anytime you choose. We love to laugh and have fun with our clients feel their workouts are the highlight of their day. You will look forward to every workout.


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Author TurnFit

TurnFit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day. With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the Top Choice Award for Personal Trainer in Vancouver for the 5th year in a row. Every trainer at TurnFit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life. We look forward to hearing from you! -David Turnbull

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