New Years, New Body

By: Sam Marquez

With the 1st of January, comes people who fell into bad habits the previous year that desperately want to change their ways. Though most don’t have the proper resources to help them achieve that fabulous summer body they’re going for.

Media outlets telling people carbs are your worst nightmare. With celebrities advertising teas and other ways to shred fat fast on their Instagram pages, it definitely can be quite overwhelming to know which direction to actually go.

As overwhelming as it can seem, the truth is, it’s not rocket science.


First start of by calculating your BMR, which is short for your basal metabolic rate. This will help you determine the minimum amount of calories you should be eating per day, and help you get started on your journey if you wish to lose weight. Go to

If you’re going to be working out alongside with eating right, check the chart below after you find your BMR. It is quite dangerous to over-train and to not eat enough, but surprisingly it’s quite common.

This chart will take your exercise regimen into consideration and guide you on the right path.



Keep in mind that you should not be dieting. Dieting is a short term solution for a lifelong issue. You should be changing your eating habits and make it a lifestyle. So with every junk food you eat, try eating a fruit with it as well. This will get you into the habit of eating better on a small scale.

If you are just going to be eating better, it is good to know the limits of what you should be eating, as long as there is no caloric or nutritional deprivation, you’re on the right path. It’s not always the amount of calories you ingest that’s stopping you from losing weight, it’s the source of those calories.

Do’s and Don’ts

  • Don’t be afraid of carbs.

Carbohydrates are used as your body’s main source of energy. Yes, if you cut them out you will lose weight, but it is not sustainable for your body. Without them your body will go into ketosis, which is where your cells must find alternatives to fuel themselves, they do this by using ketones. Your body treats you like you’re starving, burning off fat fairly quickly and eventually muscle if you cut them out long enough. Your body knows how to fuel itself, but it can only do so much for you if you’re not giving it what it needs.

  • Do try to cut down on your animal product consumption.

I’m not trying to convert you to become a herbivore, but most people who are trying to lose weight simply aren’t eating enough whole foods. Whole food meaning nature’s best friend. Fruits, vegetables, nuts, seeds, potatoes, rice, legumes, whole grains, etc. In fact, according to,

“Vegans may have fewer nutrient deficiencies than average omnivores while maintaining a lower body weight without losing muscle mass. Those eating plant-based diets appear to experience enhanced athletic recovery without affecting the benefits of exercise. The arteries of vegans appear healthier than even long-distance endurance athletes and those on low-carb diets. In fact, the Paleo Diet may increase the risk of toxin contamination, DNA damage, and cancer.”


“Despite the powerful egg industry’s best efforts to put a “healthy” spin on egg consumption, eggs contain high levels of cholesterol and may contain carcinogenic retroviruses, heterocyclic amines, toxic pollutants (such as arsenic, perfluorochemicals like PCB, phthalates, flame retardant chemicals, dioxins), and Salmonella (see here and here). Consuming just one egg per day may significantly shorten our lifespans, increase the levels of the cancer-promoting growth hormone IGF-1, and increase our risk of heart disease, kidney stones, stroke, type 2 diabetes, gestational diabetes, and some types of cancer (such as pancreatic, breast, and prostate).” (


“Dairy products are not only high in saturated fat, but they are low in a number of beneficial dietary components such antioxidants, ergothioneine, an amino acid that may help protect our cells; and fiber, a nutrient that 97% of Americans are deficient in. Along with saturated fat, dairy products also contain cholesterol, trans fats, endotoxins, Neu5Gc, choline, all of which may raise the risk of inflammation, heart disease, diabetes, cancer, and increased overall mortality risk.The hormones in dairy products (including skim milk) may not only promote acne, but also contribute to risk of premature puberty, multiple pregnancies (which are riskier to both mother and children), breast cancer, prostate cancer, other hormone-dependent cancers, declining sperm counts, excess estrogen, and heart disease.”  (

Dairy products are basically empty calories with little nutritional value, and do more harm than good.


This is what Dr. Micheal McGreger of had this to say about meat consumption:

Screenshot 2017-01-18 at 1.43.09 PM.png

To make a long story short, the World Health Organization classified red meat and processed meat as a Class 1 carcinogen to humans. Meaning that having too much of it, which varies person by person, is associated with many different issues within your body. Such as different types of cancer, heart disease, high cholesterol, infertility, and so much more.

  • Do add more fruits and veggies in your diet

Fiber, fiber, fiber. Fiber is one of the most important things you can have in your diet. It keeps things flowing all throughout your body.

Vitamins and minerals. Vitamins act as a catalyst, or the thing that controls enzymes in your body. Enzymes ensure your body stays on check by getting rid of toxins.

Antioxidants act as anti-inflammatory agents in your colon. The also ensure healthy gut bacteria.


Image result for calories in vegetables comparison


  • Don’t forget to drink lots of water

Drinking too many sugary, not at all nutritional drinks, like soda, can be preventing you from shredding those pounds.

Start off by trading your soda with a fortified fruit juice or water every three day. Then work your way into doing it every day.


Face it, going to the gym isn’t always the best way to get in shape when you don’t know what to do.

Depending on the look you’re going for and how much you can handle, it’s always good having something to start off with.

Stage One: Beginners

Start off with 10-15 minutes of cardio.

  • Bicycling (on a machine or in real life)
  • Running (on a treadmill or in real life)
  • Swimming
  • Walking

For beginners try to do some form of cardio at least 3-4 days out of the week.Try to work your way up to doing a full 30 minutes before you add anything else. Within two weeks you should move up to stage two, adding a circuit to your work out routine.

Stage Two: Some experience

Start off with 20-30 minutes of cardio.

  • Bicycling (on a machine or in real life)
  • Running (on a treadmill or in real life)
  • Swimming
  • Walking

Do a circuit.

After about two weeks of this for about 4-6 days a week, you should have enough experience to find new circuits online and do stuff on your by yourself.

This is just a guideline as to how to improve your life, for good, hope it helps!

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