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  • Spencer Smith

Nutrition for Your Goals, Part 1

Understand Your Goals

What’s the best option for losing weight and looking good? Is it running marathons? Lifting weights? High-intensity training? Drinking more water? Eating more protein? Avoiding gluten? Having been in the fitness game for a while now, I’ve heard just about all the tricks. But you’re reading this because YOU want to know: what really works?

One of my favorite movies is Dumb and Dumber - don’t worry, there’s a point here - and for those of you who are familiar with the film, you’ll recall when Harry gets angry at Lloyd for “driving 6 hours across the country in the wrong direction!” While this scene is hilarious, in reality it would be immensely frustrating to see all that time and energy go to waste. Likewise, before I can help you get results, you have to decide what you REALLY want, so you don’t spend all your effort working toward the wrong goal. Do you want to lose fat or build muscle? Do you want to feel good and be healthy? Or do you just want the number on the scale to drop? Different goals require different methods to achieve, so in this series of blog posts I’ll give you information to make the best nutrition choices for you.


Weight Loss


If you only care about losing weight, then only one thing matters: CALORIES. Put simply, calories are the way we measure energy in your body. You consume calories through food and drinks, and you use those calories to do everything in your life - standing up, walking, exercising, eating (yes, digesting food burns calories), and even THINKING. In fact, your brain is burning calories right now just to read and process these words.

With the exception of a couple pounds of water, your body weight is determined by the number of calories you consume versus the calories you expend. This is called energy balance. Intake more calories than you expend, and you gain weight. Burn more calories than you consume, and you lose weight. It’s that simple. However, in my experience, most people that say they want to lose weight care about more than just a number. They also care how they LOOK and FEEL. This is where things get a bit more intricate.


If you want to dive a little deeper with me, check back in a few days for part 2.



Spencer Smith

Owner & Head Coach

CrossFit Donelson

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