In the spirit of change, I’m going to jump into yet another diet and fitness regimen, giving you an up-close-and-personal look at the ins and outs of a promising plan that claims to help you shed body fat and gain lean muscle. As always, you’ll get my honest opinions both as a dietitian and as a regular ole’ human being.

Ready to dive in with me? This month I will be committing to Magnus Lygdback’s Start Strong 2024 Challenge. A trainer and lifestyle coach, Lygdback has made a name for himself training celebrities and helping them transform their bodies for the superhero and heroine roles they play on the big screen. Not planning on walking the red carpet anytime soon? He’s got you covered, too! He is serious about healthy eating, balanced nutrition, and training regimens that build strong and lean physiques, no matter your walk of life.

Why the Magnus Method?

So why did I choose the Start Strong 2024 Challenge? I first came across Lygdback on Youtube and appreciated his no nonsense approach to nutrition and fitness. I’ve yet to get a whiff of gimmicky B.S. and he values enjoying life! While his cutting plans certainly look challenging, he balances these days with meals that allow for indulgent favorites. He also emphasizes the importance of cooking delicious meals that are loaded with flavor and are fun to eat.

As far as the workouts go, I know I’ll be in for some serious sweat sessions! Magnus puts significant emphasis on strength training, but includes interval training and super sets for cardiovascular benefits as well. I have no doubt that I will both feel and see differences after completing these workouts.

What’s the cost?

Depending on the level of support you’re looking for, the Start Strong 2024 Challenge could be free or cost you up to $14.99 per month. Magnus has created some super helpful free content on his Youtube channel, including a look into his nutrition plan as well as sample workouts. If, however, you were wanting greater access to his catalog of workouts, more demonstration videos, his supportive community, and private Facebook group, these perks are all available on his app. Month by month, the app will cost you $14.99 following a free 7-day trial. An annual membership with the app is $99. Subscribers join the Challenge for no extra cost.

Aside from the app, Magnus states that a gym membership is required for most of his workouts. His training regimens incorporate everything from treadmills and bikes to squat racks and cable machines. So could you get away with doing the Challenge without a gym membership? I intend to find out! Though I do not currently have a gym membership, we’ve got a pretty good weight room in our basement plus plenty of space for me to get in some interval training. I know I’ll have to come up with substitutes for some of the exercises, so we’ll just see how much of a barrier that ends up being.

Icing on the Cake

What’s a challenge without a little cash prize? By subscribing to the app and officially joining the Challenge, you can enter to win some seriously fabulous prizes! Lygdback will be awarding loot for the best transformation as well as for top engagement. The Transformation Grand Prize winner will snag $1000 in cash, a set of Magnus Method bands, and a 30 minute Zoom call with Magnus himself. The Engagement Grand Prize winner will win 4 months of personalized 1:1 nutrition coaching, a set of Magnus Method bands, and–again–a 30 minute Zoom call with Magnus.

So what are my goals?

Though a dietitian, I am certainly not immune to ageing and the upward creep of the scale. And now that I’m in my 40’s, I have definitely noticed changes in my energy levels and where my body likes to store fat (helloooo muffin top!). More than ever, I want to stay committed to my health and fitness. With four busy boys at home, I need to be in tip top shape just to keep up with them! Though I don’t have a specific number of pounds I’d like to lose, I *do* know that I want to lose body fat and if possible, gain lean mass at the same time. I plan to take measurements along the way and will keep you posted!

The Low Down

Each week, I’ll share with you my experiences during the Start Strong 2024 Challenge. From the food plan to the daily workouts, you’ll get all the juicy details–the good, the bad, and the ugly. Each step of the way, I’ll be dishing out:

• My meal plans (breakfasts, lunches, snacks, and dinners)
• New recipes (both faves and flops!)
• Workout progress (both wows and woes!)
• My personal results

By the end, you’ll be able to decide whether the Magnus Method might be the right method for you!

Bottom Line

As a dietitian, I know better than most just how valuable support and accountability is. Could I design my own eating and workout plan and get results? You bet. But I love learning from others, getting fresh ideas, and being challenged to step out of my comfort zone. I look forward to getting inspired by the online community and letting someone else be the brains for once. Ha!

Here’s to a wonderful new year and all the opportunities it brings! What are your goals for 2024? Share them below!

Thanks for reading!

P.S. Looking for more diet reviews? Check out my previous posts here!

The post Start Strong 2024 with Magnus Lygdback appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! If you’ve ever been startled by the number on the scale or stumped by stubborn pounds, then this one is for you! Today’s post is all about the weight loss strategies that will help you shed pounds and get results, whether you’re a spring chicken or a fine wine.

Weight gain can sneak up on the best of us—particularly so as we age. Oftentimes the extra weight seems to appear overnight and getting rid of it? Good grief! Like a bad houseguest, these pounds show up uninvited and then refuse to leave!

Though it may seem like your pants will never zip again, know that weight loss is possible at any age! With the help of our fictional friend, Evelyn, I’m going to show you how to deal with life’s curve balls and a scale that just won’t budge. You’ll see that with customized weight loss strategies, there’s no age limit on reaching your goals! So follow along as we put together yet another Plan for Success.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Evelyn’s Weight Loss Strategies

Remember Evelyn? She’s our busy caretaker who spends her days helping out her parents and chasing sweet grandbabies. Nearing 60 herself, Evelyn is no stranger to the changes that come with age, especially the big one–menopause. Going through ‘the change’ has certainly been no walk in the park and to add insult to injury, Evelyn’s gained 15 pounds seemingly overnight. She’s made a few attempts to lose the weight, but without much success. Her old dieting tricks just don’t seem to work anymore. She needs a new plan that will help her lose those stubborn pounds before she loses her mind!

So let’s get something going for our friend, Evelyn, shall we? Aging and menopause can be tricky to navigate, but with a little grace and some fresh strategies, Evelyn can lose the weight and achieve her goals!

Crunching the Numbers

It’s time to do a little math and figure out a weight loss plan that will be perfect for Evelyn’s needs. If we assume that Evelyn is 5’3″, 150 pounds, and 58 years old, she would need roughly 1500-1700 calories per day to maintain her weight, taking into account a bit of light activity. In other words, if Evelyn eats an average of 1600 calories per day, her weight will remain stable and she’ll neither gain nor lose a pound.

Now if you’re thinking to yourself, ‘Gosh that doesn’t seem like much,’ you are right! My friends, 1600 calories isn’t a lot and it certainly doesn’t offer much in the way of wiggle room. You quickly see why weight gain happens so easily as we age, especially if physical activity isn’t a priority.

Furthermore, you can also see why weight loss becomes a tricky proposition. If, say, we wanted to help Evelyn lose about a pound per week and so cut out 500 of those precious calories, she’d be down to a measly 1000-1200 calories per day. This is an amount most dietitians would be hesitant to recommend. Such a low calorie level is not only difficult to sustain, but will also lead to nutritional deficiencies and increased risk of muscle loss.

Fortunately, a calorie deficit does not have to be created through diet alone. Because she has such a limited calorie budget to begin with, adding physical activity will be key to creating that calorie deficit without subsisting on starvation rations. And, more importantly, that same physical activity will also help Evelyn regain strength and reach her fitness goals. I’d call that killing two birds with one stone!

Take Inventory

When dealing with a limited calorie plan, keeping an accurate food journal becomes essential. It is just too easy to blow that calorie budget with a nibble here, a nibble there. A food log will also help Evelyn see the nutritional quality of her food choices and to what extent her diet is (or isn’t) balanced.

In order to lose about 1 pound per week, Evelyn should begin with a 1300 calorie plan combined with 45-60 minutes of daily moderate to vigorous physical activity. Keeping a food journal will help her stick to this plan, monitor her progress, and get results. With consistency and commitment, Evelyn will be able to gradually lose the 15-20 pounds she hopes to lose and attain her goal weight within 4 to 5 months.

Here are a few extra food journaling tips:

• Choose a food journaling website or app such as SparkPeople or MyFitnessPal. These are fantastic tools that make food journaling so much easier. Even better? They’re free so you can try both and see which you prefer! Be sure to also check out their apps for easy journaling on the go!
• Measure everything for at least two weeks. Though time consuming, a food journal will only be as accurate as your measurements. If you’re going to make the effort to keep a food log, make it count and do it right!
• Most food journaling websites and apps also include handy exercise trackers. Logging your minutes of physical activity will give you a great sense of accomplishment as well as an estimate of calories burned. Though not 100% accurate, you’ll at least get sense of how many calories you’re burning and whether or not you’re close to reaching your target.

Protein Power for Weight Loss

Though calories often take center stage where weight loss is concerned, a person’s macronutrient intake also deserves attention. Macronutrients include those nutrients which give our bodies calories, namely carbohydrate, protein, and fat. (Alcohol is a fourth source of calories, though not technically considered a nutrient since our bodies do not require it.) They also play important roles in everything from energy metabolism and performance to vitamin absorption and immunity.

Protein, in particular, is a nutrient deserving extra attention. Whenever a person is losing weight, fat is not the only thing being lost, sad to say. Because a calorie deficit places a person in a ‘tearing down’ mode, muscle mass is also affected and can be lost to varying degrees. To minimize this undesirable impact on our muscle, a person MUST consume enough protein to provide the body with the building blocks essential to ongoing muscle support and maintenance. Let’s look at how Evelyn should work this important nutrient into her own weight loss strategy:

• Based on Evelyn’s particular weight loss plan and current physique, she should strive for 90-100 grams of protein per day (1.3-1.5 g protein per kg body weight). Given her typical carb-heavy diet, this may initially seem like a lot, but will be essential to her health and fitness.
• If Evelyn follows a 1300 calorie plan, this would mean about 30% of her calories should be coming from protein choices. That handy food journal she’s been keeping will really help her hit this target.
• Added bonus? Protein-rich meals are more satiating due to the fact that protein takes longer to digest and absorb. In other words, upping her protein intake will make sticking to her calorie plan much easier!
• When it comes to protein, there are lots of options! Though animal-based foods (e.g. meat, poultry, fish, dairy, and eggs) provide the most complete and bioavailable sources of protein, there are many excellent plant-based options as well, such as soy, beans, legumes, nuts and more.

That Sweet Tooth

Not gonna lie, it’s hard to lose weight if you’re eating very much sugar. Why? Sugar is a simple carbohydrate that provides a quick source of energy with no staying power. It adds calories that most people can’t afford and little to no nutritional value.

While this doesn’t mean that you have to completely eradicate any and all sweetness from your life, it does mean that you have to fit it (sparingly) into your calorie plan. A good rule of thumb? Calories from added sugars should not exceed 10% of your daily budget. In Evelyn’s case, this would mean that no more than 130 calories (or 32 grams) should come from sugar or sugary treats.

Not sure where sugar is sneaking into your diet? Check out this little round-up of the usual suspects:

• Any added sugars such as white sugar, brown sugar, honey, syrups, agave nectar, and the like
• Candy and chocolate
• Ice cream, cookies, and desserts
• Pastries and muffins
• Nutella (there, I said it)
• Sugar-coated dried fruits
• Sugar-laden cereals, ‘health’ or ‘energy’ bars, and flavored yogurts
• Coffee and tea drinks containing anything other than the brew and water or milk
• Regular soda, cocoa, cider, and juice
• Alcoholic drinks with mixers

Notice that juice is on the list. Even if it says in big ole’ letters NO SUGAR ADDED, juice is still incredibly high in sugar. Why? Because it contains multiple servings of fruit worth of sugar without the accompanying fiber. Just ask yourself, what would be more filling? A 12-ounce glass of orange juice or the 3 to 4 ORANGES it would take to make that glass of OJ? Don’t get me wrong, juice certainly has nutritional value and can have its place in a healthy diet, but when you’re cutting back it’s better to eat your calories, not drink them.

Learn to Make Better Choices when Eating Out

Let’s be honest here. Regular restaurant dining will bounce that calorie budget before you can say, ‘Check, please!’ Considering that the average restaurant meal provides well over 1000 calories, it would be near impossible for our Evelyn to stick to her 1300 calorie plan without some serious restaurant recon. Though my bottom-line recommendation would still be to dine-in at home, here are some tips to help the dieting diner navigate a restaurant menu.

• Many restaurants now offer healthier options and nutrition information either printed right on the menu or available upon request. Take advantage and choose something that fits into your plan!
• To cut back on those big restaurant portions, opt for a half-plate or lunch-sized version of the entrée you wish to order.
• Choose menu items with cooking methods that add little or no fat, such as grilling, broiling, roasting, and steaming
• Steer clear of those that do add considerable fat, such as frying, pan-frying, and sauteeing
• Be wary of fat-laden toppings, dressings, and sauces. You can always request they be served on the side so that you control how much is added to your food.
• Know that salads aren’t always the best choice! Thanks to all the goodies they pile on top, many restaurant salads are well over 1000 calories!
• As always, think about your drink! Help keep your calories in check by ordering something without any.
• If all else fails, remember that an easy way to cut the calories of any dish in half is to split it with a friend!

Get Strong

If Evelyn is serious about regaining strength and getting back in shape, losing weight is not enough. She must begin an exercise program that will build muscle and challenge her body to get stronger. Though I would advocate that she seek out a qualified personal trainer or strength coach to design a program for her, an initial at-home routine that incorporates classic body weight exercises would also be a great place to start.

The benefits of strength training go far beyond having ‘toned’ muscles. Not only would Evelyn have the strength to chase those grandkids and assist her elderly parents, but she would also be warding off the muscle loss that can happen with age. Strength training also has the added perk of giving a sluggish metabolism the wake-up call it needs, boosting metabolic rate for up to 48 hours post-workout. I cannot emphasize enough the importance of a solid strength training program at all ages and all stages.

To round out her exercise routine, I would also recommend Evelyn get back into the pool or seek out the group classes she used to enjoy. Not only does this sort of exercise burn calories for weight loss, but the health benefits are beyond measure. From heart disease and blood pressure to diabetes and cancer risk, regular exercise can improve existing health problems and prevent new ones from surfacing.

When it comes down to it, you just can’t beat a great workout that gets your heart rate up and puts a smile on your face! By choosing activities you love, you’ll boost your stamina, relieve stress, improve your health, and burn calories all at the same time!

Final Thoughts

Remember that change doesn’t have to happen overnight! If you find yourself relating to Evelyn and her goals, try picking just one or two of these strategies to begin with and slowly implement the rest over several weeks. (Food journaling would be a great place to start!) Though aging and life’s changing seasons can present their own challenges, it is still possible to lose weight and achieve your fitness goals!

Want to see this game plan in action? Next time, we’ll pull together a meal plan that connects all the dots and puts these weight loss strategies to work!

(If you liked this post, check out these other posts in the Plan for Success series!)

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