Matthew Harrell

Certified Personal Trainer

[Matthew Harrell @MJHarrell7]

-What’s your TDEE?

- Are you tracking food consistently?

- What are ideal macros for your goal?

- How much of a calorie deficit should you actually be in?

- How much weight are you going to lose before a maintenance phase?

- How long should your maintenance phase last?

[Matthew Harrell @MJHarrell7]

Cardio is NOT the solution for long term fat loss and body composition.

Period.

[Matthew Harrell @MJHarrell7]

INSULIN RESISTANCE is the pandemic you’ve never heard of.

In fact, insulin resistance is the most common health disorder worldwide. (88% of people including adults, children, & most likely YOU)

So, how do we fix it?

Well, a good place to start is by adding MORE MUSCLE!

💪🏼

[Matthew Harrell @MJHarrell7]

The #1 issue with 99% of the people I consult with about their nutrition is they are not getting enough protein.

For those reading this, I’d be willing to bet that your consumption is on the low side, too.

Without enough protein, you’ll never achieve optimal metabolic health.

[Matthew Harrell @MJHarrell7]

Some of you need to hear this..

YOU DON’T NEED:
- A juice cleanse
- A detox
- A fat burner
- A 1,000 calorie meal plan

Rather..

YOU DO NEED:
- More sleep
- More protein, fruits, & veggies
- More strength training
- More walking

[Matthew Harrell @MJHarrell7]

Getting in shape while being a mother/father AND a provider isn’t easy..

However, I’d argue it’s easier than those roles listed above..

You just need a SIMPLE and SUSTAINABLE system..

- Resistance Training 3X Per Week
- Daily Walks
- Managing Calories (Protein)

[Matthew Harrell @MJHarrell7]

Things you can NOT do/have without adequate muscle…

- sustainable weight loss
- optimized hormones
- healthy metabolism
- optimal immune & brain function

Muscle makes you better.

[Matthew Harrell @MJHarrell7]

Coaches…

Telling someone with obesity to just “eat less” is like telling someone with depression to just “cheer up”.

It’s insensitive, unhelpful, and it WILL NOT produce results.

Teaching them how to “eat more” is the answer.

🥩🍳🫐🥦

[Matthew Harrell @MJHarrell7]

86% of individuals who lose weight end up gaining it all back. (Usually, with some interest)

Why?

They have no plan!

[Matthew Harrell @MJHarrell7]

How did we end up at a point where a “diet” is when people simply decide to prioritize real/whole foods?

What a tangled web we weave.

[Matthew Harrell @MJHarrell7]

Taking 30 minutes to prep your food will lead to more weight loss than 30 minutes on a treadmill.

🥩🍳🫐🥦

[Matthew Harrell @MJHarrell7]

@BallardofMicah Mycalories Ballard

[Matthew Harrell @MJHarrell7]

Focus on the quality of your food before you start to focus on the quantity…

I’ve yet to see anyone eat an apple and feel the need/desire to go back for 2,3,4 more…

Calories can wait.

[Matthew Harrell @MJHarrell7]

I promise you, it really is that SIMPLE.

Social media would have you think it needs to be complicated and sexy, but that couldn't be farther from the truth.

Start incorporating these methods into your weekly routine and see for yourself.

Results are King.

[Matthew Harrell @MJHarrell7]

For those standing at the starting line of their health/fitness journey...

PAY ATTENTION!!!

I'm about to lay out EXACTLY how I'd lay out my training, if I were starting all over from scratch tomorrow.

[Matthew Harrell @MJHarrell7]

Now, for conditioning...

I'd incorporate lower intensity options.

2-3x per week
30-60 minutes

(I'd bias cyclical pieces such as an air bike, rower, treadmill, or simply walking OUTSIDE.. all done at a "conversational pace".)