If you are a busy professional getting fit like I am- I can’t emphasize enough that with any workout program, nutrition and supplements are a major part of achieving your desired results. 80% of the results will come from what you choose to put into your body.

1. Fitness for Busy Professionals- Want
great results? Track your NUTRITION!!
If you are a busy professional getting fit like I am- I can’t emphasize enough
that with any workout program, nutrition and supplements are a major part of
achieving your desired results. 80% of the results will come from what you
choose to put into your body. The workouts being just as important, account for
the other 20%. You can BRING IT!! on the workouts, but if you fuel your body
with junk, your results will be MINIMAL. Usually, this is why most people get
frustrated and quit the program altogether — they put in the hard work on the
workouts and think that because of all the excercise they are getting, they can
eat whatever they want. Then they see hardly any change and lose the
motivation to do the workouts at all.
By now, I’m sure you’re asking how do you get started if you want to get serious
about nutrition and supplements?
STEP 1- Determine your specific goals. Are you trying to lose body fat? Gain
muscle mass? Lose body fat and gain muscle mass? Tone up? Maintain?
Learn the details associated with your plan, and determine what you will need to
do to get to your specific goals. What combination of nutrition and supplements
will maximize the results you are after? After you’ve chosen a plan of attack, the
key is to stick to it!
Step 2- You MUST track your nutrition. I’ve been doing this for over a year
but I only started seeing real results in the last several months since I started
tracking my nutrition. If I get off track on my calories or percentages, I will know it
instantly! I’ve had many conversations with people who are frustrated because
they are “eating healthy” but not seeing results. 100% of the time, when I go
through the tracking system with them and they actually plug in their numbers,
they are off track. Their carbs are too high, their total calories are too high, they
are consuming too much fat, they aren’t getting enough protein. Etc…

2. Step 3- Start with an app / website- I use My Fitness Pal. Use it EVERY DAY to
track your total calories, your % protein, your % carbs, and your % fat. I don’t
suggest you track calories burned with exercise — with these workouts if you
actually try to track the calories burned with exercise, you’ll eat MORE to “make
up” for the calories you burned, and that will throw off your progress.
Almost all popular foods will already be in the database on My Fitness Pal, but on
occasion, you may have to look some of them up. Once you have all of your
favorite foods entered on your tracking website / phone app., inputing what you
eat is a breeze. You just have to commit to doing it!
Try to be as close to your target calories and percentages every day. This will
take a few days to get used to as you see how you will need to adjust the foods
you are eating to hit your daily goal.
Try to keep your calories balanced throughout the day with multiple, small, well-
spaced meals. I like 5-6 meals (3 main meals plus 3 snacks). This keeps the
body fueled and the metabolism going.
I hope this information I’ve shared about tracking your nutrition helps you
understand how to get started with it. If you have any questions, I’d be happy to
help! just Contact me here. OneForce Fitness specializes in providing Fitness for
Busy Professionals!