Health & Fitness

6 ‘hand portion’ physique transformations you must see to consider

You have already got the important thing to remodeling your physique.

Significantly. It’s really in your particular person.

We’re speaking about your hand.

In case you don’t know… right here at Precision Diet, we developed a system for meals monitoring known as hand parts.

The fundamentals: Your hand acts as a customized, moveable portioning software that will help you eat appropriately-sized meals.

Your palm is a portion of protein
Your fist is a portion of greens
Your cupped hand is a portion of carbohydrates
Your thumb is a portion of fats

Relying in your intercourse, age, weight, exercise degree, and targets, you eat a specific amount of every portion every day. Ideally from entire, nutrient-dense meals.

That’s it.

It appears really easy that at the beginning folks typically don’t consider it’ll work. “The place’s all of the calorie math?!” they marvel.

And but, the most important issues typically have the best options.

This uncomplicated methodology has remodeled numerous physiques. 

Strict calorie counting and measuring works properly for some folks and a few targets. However in our expertise teaching over 100,000 purchasers, most individuals are ready to make use of hand parts to “watch what they eat” reliably and persistently.

And in the case of getting the outcomes you need, what you do persistently issues probably the most. 

That’s why we’re sharing these six unbelievable transformation tales.

Every particular person we’ve profiled—from an already-fit coach to a desk employee dealing with a well being scare—used this straightforward system to attain their mind-blowing outcomes, with completely no calorie counting, meals scale, or monitoring app required.


#1: The workplace employee dealing with a well being scare.

Tony Yavasile’s blood stress was uncontrolled.

On high of that, he was severely involved about his household historical past of diabetes and weight problems.

However with a fast-paced job that concerned a ton of journey, it was tough for Tony to stay to a wholesome consuming plan.

The turning level: One among his overseas colleagues talked about he was trying a bit, properly, greater.

So, Tony reached out to Precision Diet ProCoach Arthur Hernandez and began a yearlong teaching program to enhance his well being.

At first, Tony was skeptical of hand parts. “My first impression was that this was a fad; one thing like counting factors,” he says.

However seems, the system quickly resonated. “What I discovered useful, and completely different from different methods of monitoring meals, was that it was easy,” he says.

He additionally cherished that he didn’t need to take out his telephone and enter numbers into an app. Or use a meals scale. “It’s a easy and straightforward methodology that can be utilized in any setting, at any time, with any meal.”

This was very true of restaurant meals. “While you apply the hand methodology to the plate of meals that’s delivered to your desk, you may’t assist however acknowledge how poorly-balanced restaurant meals are, usually. For me, this was the most important game-changer.”

By the tip of the yr, Tony misplaced 44 kilos and 44 whole inches. His blood stress returned to the “inexperienced” zone, too. Now he makes use of what he’s discovered to take care of his progress.

“Like each different life journey, I’ve the occasional setback,” Tony says. “However not like up to now, I’ve the instruments to maneuver previous it and get again on observe.”

Case research #2: The girl who went from overeating to trusting the method.

When 24-year-old Sarah Terry’s husband joined the army, the pair moved to Camp Humphreys in South Korea. Whereas it was thrilling to stay in a brand new nation, it was additionally emotionally difficult.

“I relied on consolation meals as a result of I used to be overwhelmed,” says Sarah. Assume: cooking (and consuming) a whole pound of pasta at a time.

However the first time she visited a temple in her new residence, Sarah discovered she solely had one gown that match. “I cried and cried as a result of I hadn’t realized how a lot weight I really had gained,” she says.

That’s when Sarah determined to make a change, and joined the Precision Diet Teaching program.

Like many others, Sarah doubted hand parts can be efficient. “It appeared too good to be true,” she says. After years of feeling bombarded with messages about meals scales, energy, macros, and measuring instruments, Sarah was satisfied it couldn’t be this simple. “I all the time felt there was a extra sophisticated reply to meals and weight reduction.”

As a former calorie counter, Sarah had apprehension about giving the apply up utterly. At first, she nonetheless tried to determine the calorie depend of her hand-portioned meals.

“Finally I discovered to belief the method,” Sarah says.

After dropping 45 kilos in a yr, Sarah says she’s pleased with how far she’s come.

“I didn’t want to chop meals teams. I didn’t want fancy instruments or particular tummy tea or dietary supplements or meal substitute shakes. Studying that I simply wanted myself—my hand—and the power to type new habits was life-altering.”

Case research #three: The coach who wanted a coach. (It paid off big-time.)

Even coaches want teaching. That’s why Jesse Vang, a Precision Diet Stage 1 licensed coach, employed a colleague to assist him feel and look higher. “I acquired that, plus far more than I anticipated,” says Jesse, now 31.

In the beginning of his program, the 5’7” coach weighed in at 157 kilos and was 17 p.c physique fats. Over the following yr, Jesse adopted an in depth energy coaching routine 4 days per week, incorporating a HIIT exercise or two every week.

However the large changemaker, in accordance with Jesse: hand parts. (Shock!)

“For years, I used to be a devoted calorie counter. But it surely simply wasn’t sustainable for me,” he says. “I didn’t actually concentrate on the standard of the meals I used to be consuming. As an alternative, I had a objective of reaching a sure quantity, and there have been days I’d eat something simply to get there.”

Jesse was really relieved when his coach gave him the choice of utilizing hand parts as an alternative.

Already accustomed to monitoring, Jesse got here up with a system for making certain he was assembly his hand portion targets for the day—with out the stress of detailed logging. “I made it so simple as attainable by utilizing the Notes app on my iPhone,” he explains. As soon as he had eaten a portion, he would merely add it to his listing for the day.

This helped Jesse hold observe of his parts with out feeling like he was caught on a inflexible meal plan. “The great thing about the hand methodology is the pliability. If I ate a bit extra carbs at lunch, then I’d merely drop my carbs on the following meal. Following this methodology saved me a lot time and power.”

By the tip of the yr, Jesse was 147 kilos and eight.6 p.c physique fats. (Meaning he misplaced 14 kilos of fats and gained 4 kilos of muscle.) However even higher, he’s used his private expertise to assist purchasers: “My purchasers observe this similar strategy, and all are having related success.”

Case research #four: The girl who stopped chasing perfection and regained her well being.

When Laurie Campbell, 54, began the Precision Diet Teaching program, she was the heaviest she’d ever been. “My largest garments had been too tight, and I discovered it simpler to remain residence in stretchy yoga pants and my husband’s saggy T-shirts, consuming numerous luggage of chips that I all the time stored helpful,” she says.

Weight reduction was definitely a objective, however Laurie needed greater than that.

Wanting again, one second stands proud: enjoying with considered one of her granddaughters on the ground. The little lady jumped up and ran away, and Laurie wasn’t in a position to stand up rapidly to observe her.

“It was humbling for me to appreciate I had misplaced a lot mobility and energy after I was as soon as an avid runner concerned in lots of sports activities and bodily actions,” says Laurie.

Prior to now, Laurie meticulously counted energy. “I obsessively weighed and measured the whole lot. I don’t suppose that inspired a really wholesome relationship with meals.”

By setting unattainable requirements for herself, Laurie set herself up for the intense highs and lows that include chasing the “excellent eating regimen.”

However when she switched handy parts? “I discovered it to be a aid,” she says. (We hear that so much.)

Hand parts additionally helped Laurie perceive how she could have gained weight within the first place. “I spotted I used to be serving myself the identical parts as my husband, who’s significantly bigger than me,” she says.

By the tip of this system, Laurie misplaced 38 kilos and 24 inches. Since then, she’s misplaced 5 extra kilos, simply by maintaining with what she discovered.

“I really feel incredible now! I’m now not dominated by meals, diets, and obsessive monitoring,” Laurie says. “I’m not afraid to have dessert, however on the similar time, I’ve discovered to maintain these chips out of the pantry.”

And better of all? “I can simply sustain with my granddaughters now. Nicely, more often than not!”

Case research #5: The coach who acquired shredded as an experiment.

Excessive physique composition targets could require extra exact diet methods. Normally, which means using calorie and/or macronutrient counting.

However 34-year-old Luke Robinson, a Precision Diet Stage 2 coach and proprietor of WolfPack Health, questioned if it needed to be that means.

After purchasers requested him a bunch of questions on hand parts, Luke determined to conduct an experiment to see if hand parts may get him competition-level lean—however with out spending all day within the health club. He knew the typical particular person confronted a number of diet challenges like:

“I don’t have time.”
“I don’t need to surrender consuming.”
“I don’t need to surrender my favourite junk meals.”

Until he adjusted his habits throughout his experiment, Luke figured many individuals wouldn’t discover his outcomes relatable or convincing. So he set the next tips for himself:

He may solely work out three instances per week.
Exercises needed to be 30 minutes or much less.
Exercises needed to be finished utilizing solely cinder blocks (which price him $2 USD every), bricks (50 cents/every), and a metallic bar from the junkyard. No costly health club tools allowed.
Exercises may solely embody the fundamentals of energy coaching: deadlifts, pushups, squats, rows, pullups, cut up squats, farmer’s stroll, aspect planks, and plank variations.
He needed to drink to “drunkenness” at the least as soon as per week (for him, that was three to four vodka and soda cocktails).
He needed to eat “junk meals” at the least as soon as per week (akin to sweet bars, sugary breakfast cereal, greasy quick meals, cookies, and so forth).

Like Jesse, he stored observe of what number of parts of protein, greens, carbohydrates, and fats he ate. This made it simple to regulate as wanted.

If he wasn’t reducing weight, he’d cut back his carbohydrate or fats parts by one or two parts per day. If he was reducing weight too quick, he’d add one or two carbohydrate or fats parts per day.

This made it pointless for Luke to depend energy or macros—though he was reaching high-level outcomes. “You don’t must know the precise macros or energy in something,” he says. “You simply must know that it’s roughly relative to what you probably did the week earlier than.”

In simply two months, Luke went from 212 kilos to 200, engaging in his objective to go from lean to tremendous lean. As you may see from his pictures, the outcomes converse for themselves.

Case research #6: The mother who acquired in the perfect form of her life.

After child quantity two, 37-year-old Kelley Derner spent 9 months working together with her longtime coach, Arthur Hernandez (clearly, a hand parts knowledgeable!), to get again to her pre-pregnancy baseline.

However she needed extra. “I promised myself that this time, I might do one thing only for me. In spite of everything that I went by way of postpartum, together with melancholy and nervousness, I wanted that,” says Kelley.

When her progress stalled, nonetheless, Hernandez instructed attempting one thing new: hand parts.

Kelley wasn’t bought on the concept straight away. It didn’t appear to be sufficient meals to her. “At first, I believed I used to be most likely by no means going to really feel full once more,” Kelley laughs.

She was additionally frightened she wouldn’t be capable of gauge parts appropriately.

Regardless of her reservations, Kelley gave it a attempt. Over time, she started to be taught what parts seemed like for her physique. “Once I realized what portion sizes I ought to really be consuming, I used to be shocked,” Kelley says.

What’s extra, she found it was attainable to overeat entire, nutrient-dense meals. And that even when she was consuming “clear,” overeating was getting in the best way of her targets.

As an illustration, by utilizing her palm as a reference level, Kelley noticed she didn’t want a whole hen breast to make up one serving of lean protein. “I believed ‘properly, it’s simply hen, and that’s wholesome,’ but it surely was really far more than I wanted. Now, I minimize them in half.”

Her takeaway? “Hand parts aren’t about restrictions. They’re about displaying you what’s applicable.”

As for her outcomes, Kelley says she feels superb. “I’ll be 38 in a single month, and I look the perfect I’ve ever seemed in my life—even after two youngsters.”

What to do subsequent…

Problem your self to attempt one thing completely different.

After we’re snug with a sure means of doing issues, it may be tough to alter issues up.

As you learn in these tales, lots of the folks had been former calorie counters. And lots of of them had a tough time giving that up.

So should you’re reluctant to surrender calorie counting, macro counting, or every other methodology of portion management, ask your self:

“How’s that working for me?”

Are you seeing the outcomes you need with the strategies you’re at the moment utilizing? If not, it could possibly be value experimenting with one thing new—even when it feels a bit uncomfortable at first.

Use our Diet Calculator to determine your personalized hand parts.

If you wish to attempt hand parts however you’re unsure the place to begin, take a look at our Diet Calculator.

All you must do is enter your private particulars like age, present weight, and peak, alongside together with your targets and if you’d like to attain them. You too can point out your meals preferences, akin to plant-based, Paleo, Mediterranean, keto, and extra.

Then, the calculator places collectively a customized consuming information that features your individualized hand parts (in addition to your macros in grams, should you’re curious!). Plus, it’ll provide you with the whole lot it’s essential to learn about placing hand parts into apply.

Keep versatile… however constant.

One of many causes individuals are so profitable with hand parts is that the system is very versatile.

Want extra power on your athletic efficiency? Add a portion of carbs.

Not reducing weight? Take away a portion of fat.

No calculations required.

On the similar time, consistency issues. What you do on a constant foundation is what actually drives your outcomes.

And fortunately, flexibility means that you can arrange your eating regimen in a means that allows you to do exactly that: be constant.

In order you start to experiment with hand parts, hold an open thoughts. Alter as wanted so to get the place you need to go.

And anytime you hit a snag, keep in mind: The largest issues typically have the best options.

Need assist changing into the healthiest, fittest, strongest model of you?

Most individuals know that common motion, consuming properly, sleep, and stress administration are necessary for feeling and looking higher. But they need assistance making use of that data within the context of their busy, typically hectic lives.

Over the previous 15 years, we’ve used the Precision Diet Teaching methodology to assist over 100,000 purchasers lose fats, get stronger, and enhance their well being… for the long-term… it doesn’t matter what challenges they’re coping with.

It’s additionally why we work with well being, health, and wellness professionals (by way of our Stage 1 and Stage 2 Certification packages) to show them how you can coach their very own purchasers by way of the identical challenges.

Serious about Precision Diet Teaching? Be part of the presale listing; you’ll save as much as 54% and safe a spot 24 hours early.

We’ll be opening up spots in our subsequent Precision Diet Teaching on Wednesday, January 15th, 2020.

In case you’re fascinated with teaching and need to discover out extra, I’d encourage you to affix our presale listing beneath. Being on the listing offers you two particular benefits.

You’ll pay lower than everybody else. At Precision Diet we wish to reward probably the most and motivated folks as a result of they all the time make the perfect purchasers. Be part of the presale listing and also you’ll save as much as 54% off most people value, which is the bottom value we’ve ever supplied.
You’re extra more likely to get a spot. To provide purchasers the non-public care and a spotlight they deserve, we solely open up this system twice a yr. Final time we opened registration, we bought out inside minutes. By becoming a member of the presale listing you’ll get the chance to register 24 hours earlier than everybody else, rising your probabilities of getting in.

In case you’re prepared to alter your physique, and your life, with assist from the world’s greatest coaches, that is your likelihood.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

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