Use your Hand For Life-Long Gains

Use your Hand For Life-Long Gains

When it comes to dieting, it can absolutely be difficult, stressful, overwhelming, time consuming, boring, and a pain in the ass.   It’s no wonder dieting pushing people away from trying or causing them to quit prematurely.

As a coach, this frustrates me beyond belief.  How can I get my clients to adhere to a long term diet plan??  Noticed how I said long term?  Here’s the truth, it’s one thing to prescript a 30 day fat burning program that will give insane physique defining results, yet what next?  What will happen after the 30 day is over?

Once you reach this point, there’s two options:

  1. Quit dieting, only to regain the weight and resume the vicious cycle all over again.

  2. Simplify the process.

The key isn't the exact gram or weight of each food you’re eating.  Rather, it is more about the type of nutrition you are eating and your nutritional habits.  creating and establishing sound nutritional habits is what separates those who keep the weight off and those who  continue the vicious dieting cycle. it comes from building a lifestyle around your life, goals, diet, and making the right decisions.  

But how can you start making sound long term nutritional habits, without weighting and counting everything you eat?

Simple!  Start using your hand!!

By using your hand, you will learn exactly how you can create good habits, reduce stress with dieting, simplify your diet, have more freedom, and most importantly….. get results!!

The Hand Size Methods Works for a Few Reasons:

  1. Hands are portable. Unlike food scales, your hands will always be with you at home, work, restaurants, social gatherings, etc.

  2. Hands are scaled to the individuals. Generally speaking, bigger people need more food and tend to have bigger hands, therefore getting larger portion. Smaller people need less food, tend to have smaller hands and therefore getting smaller portions.

  3. By using your hands as a guide, it will provide reasonable amounts of nutrition dense foods and their specific macronutrients (protein, carbohydrates, and fats) and calorie needs without having to weigh your food or using an app, like MyFitnessPal.  

The Basics

The overall structure and foundation of this dietary system is built around creating guidelines with each meal.  These guidelines will help create success both short term and long term. I firmly believe that dieting should be viewed as a tool to help you reach your ideal lifestyle and the body you deserve.

In short, this guide will help you create a nutritional foundation or baseline without making it overly complicated.  Most people will start getting positive results by simply sticking to these simple recommendations.  As you progress, we can make the necessary adjustments to make your process faster or overcome any plateau that might occur.

By obeying the following guidelines, you’ll begin seeing improvement in the following:

  • gut health

  • body composition

  • immunity system

  • stress levels

  • performance

  • sleep

  • hormonal system

Total Daily Intake

For the entire day, Men should aim for: 

  • Protein - 6-8 palms

  • Vegetables - 6-8 fists

  • Carb - 6-8 cupped handfuls

  • Fat - 6-8 thumbs

 For the entire day, Women should aim for: 

  • Protein - 4-6 palms

  • Vegetables - 4-6 fists

  • Carbs - 4-6 cupped handfuls

  • Fat - 4-6 thumbs

   This will be your starting point.  This will allow you to get in the adequate food and calories to meet your goals. Remember, hands are scaled to you; a smaller person will need less food than a larger person.  Again, don’t worry about counting calories; we are focusing on developing healthy eating habits and controlling overall calorie intake.  You have to build a foundation before you begin building the house.  

Visual Guides

The picture below is your visual guide to determining your portion size.  Rather simply right?

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Men should focus on obtaining:

  • Protein - 1-2 palms

  • Vegetables - 2 fists

  • Carbs - 1-2 cupped handful

  • Fats - 1-2 thumbs

Women

  • Protein - 1-2 palm

  • Vegetables - 1-2 fist

  • Carbs - 1 cupped handful

  • Fats - 1 Thumb

Here is another visual rep to help see how an anytime (breakfast, lunch, dinner) plate should consist of:

In addition, here's a few tips:

  1. Use smaller plates to subconsciously control portion sizes.

  2. When possible, choose local or organic foods

  3. The majority of your food should be minimally processed. A general rule of thumb is

  4. Save the majority of your carbs post workout to maximize your gains and improve recovery.

  5. Eat slowly and stop when you are 80% full. This is a skill to learn, so don't be surprise when it takes you a few attempts.

 

This second plate shows what your post workout meal/plate should consist.  

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Copyright: Precision Nutrition

Some more tips:

  1. Eat a post workout meal 1 hour after exercising to maximize your gainzz

  2. After exercise, your body needs both carbs and protein to rebuild your muscles and restore overall energy levels

  3. Remember to rehydrate after your workout! Drink that high quality H20!

 

At first, it may be a bit difficult to assess portion sizes, but practice makes perfect.  After a few meals, this method will become familiar and in no time this will be a breeze. Take it one meal and one day at a time; Rome wasn’t built overnight and neither will your body.

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