Out train your diet | NYC best trainer | Best gym in Brooklyn

images 2 Out train your diet | NYC best trainer | Best gym in Brooklyn







Most people that want to lose weight mainly focus on hitting the gym hard!

While the gym is important there are other things that factor in to losing weight and getting lean.

Think about it, even if you were to go to the gym 7 days a week you would still have another 161 hours left each week to screw everything up.  


I'ma go out on a limb here and say diet is the MOST important factor in achieving the body you want!  


photo2 Out train your diet | NYC best trainer | Best gym in Brooklyn






Here are the 2 fundamentals of changing your physique:

1) If you’re overweight, you need to watch  your diet if you want to get in shape.

2) If you’re skinny and want to gain muscle , you need to watch  your diet.


The formula for weight loss is very basic unless you have some sort of hormonal or thyroid condition and even then most of those conditions are brought on because of a poor diet.   

Have you ever thought about how hard it is to burn 100 calories? It's pretty damn easy to eat 100 calories.  The math is simple.

To lose weight you need to burn more than you eat.

To gain mass you need to eat more than you burn.    

Here’s a little chart I made to make sense of it all.  

if you eat or drink anything else on top of any of this stuff your in for it!

The number are not 100% exact but there really close, I just evened out the calories to make it simple to understand.


photo1 Out train your diet | NYC best trainer | Best gym in Brooklyn










Just say you ate everything on this list. The total calories would be 4,100 calories for that day.
If your the average male weighing 180 lbs, 5,9 about 35 years old you would then factor in you Basal Metabolic Rate (BMR).

Your BMR is how many calories your body burns just to just survive.  The BMR of this male would be 2,200 calories.


If you eat 4,1000  calories a day and burn 2,200 for your BMR, That means you would need to run a half marathon and hit up another mile just to break even.


Ok lets just say you don't eat like a collage kid and you go over your caloric budget by just 300 calories per day, in one year you would still gain 31.2 Lbs of belly baggage.


300 calories per day x 7 days a week = 2,100 calories

2,100 calories per week x 52 weeks per year = 109,200 per year

3,500 calories = 1 Lbs of fat or muscle if your goal is to bulk up.

109,200 extra calories a year ÷ 3,500 calories = 31.2 Lbs

I hope this makes thing a little clearer.


The gym is only part of the equation so get your nutrition on point!


If you are a beginner, have been out the training loop for awhile or know someone that is ready to make the change for better health and a banging body CLICK HERE==>> to get started!


Dan Salazar

Fat loss, Strength and Conditioning


2 Prince St. 5FL
Brooklyn, NY 11201


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