Danny Araujo

Excited about a short film I worked on called I'm on Fire. I'll be showing at this Friday, August 11th.

Everyone talks about being in a calorie deficit to lose weight. Sure, that's obvious but what's the threshold? And how much are we allowed to restrict?

Our bodies are amazing machines and are very efficient at surviving. So the more calories we restrict, the more our bodies adjust to needing fewer calories.

By cutting calories too much, all we are doing is slowing our resting metabolic rate. And without eating enough calories to drive our metabolism, it becomes harder to burn fat.

This then triggers our bodies defense mechanism. That's why we get super hungry and why foods smell and taste even better during these times.

That's what causes us to bing eat and why people gain fat when they restrict calories too much. The brain sends signals to the body to hang onto fat rather than burn it. That's how people get 'skinny fat.'

When trying to lose weight, the goal is to stay strong, feel good, and feel satiated. This is what keeps our hormones in balance and our bodies running smooth. And to keep our metabolism running high, we need enough food to maintain our metabolic needs. That's why I recommend not slashing more than 300-400 calories from our maintenance diet.

So, it's not about just being in a calorie deficit. That's too vague! It's about finding the body's ideal metabolic sweet spot. This is were we can burn fat without compromising our metabolism.

There's a lot of damaging weight loss advice out there. Don't get caught up in the hype.

Need help putting a plan together? Hit me up.

Clients have asked how many calories each macronutrient has when calculating their metabolic needs.

When trying to lose weight and have healthy weight management, it’s best to track macronutrients instead of counting calories because different macronutrients play distinct roles in our bodies.

Protein supports muscle preservation and repair, essential for fat loss and a tone body. Carbs provide energy for daily activities and workouts, essential to keep our sugar levels balanced, and fats aid in nutrient absorption.

By knowing and balancing our macronutrient intake, we can optimize our body’s metabolism, maintain muscle mass, regulate the body’s hormones, control hunger and cravings, and create a sustainable approach to living at a healthy body fat percentage.

Want my metabolic calculator I use to help figure out my client’s metabolic needs? Comment below or shoot me a message.

Everyone is so skeptical about the whole weight loss and body transformation thing, as they’ve been burned one too many times.

Let me share a bit of wisdom I've come to understand. Weight loss is not about throwing random darts in the dark and hoping for the best. Trust me, I’ve been there too, trying all sorts of fad diets and quick fixes when I used to wrestle and earlier on in my fitness career.

But the truth is, to achieve real and sustainable results, we need a well-thought-out strategy. It’s about understanding our body, setting clear goals, and creating a plan tailored to our unique needs. It’s about finding the right balance of nutrition, exercise, and lifestyle that works.

It takes some trial and error, but with a strategic approach, backed by science and perseverance, we’ll find ourselves on a path to success and a healthier, happier body and mind.

Need a strategy that works? Send me a message.

weighed around 230 at the beginning of the yr. He's lost around 30 lbs of fat since we started working together while getting stronger and leaner. All he did was make a few tweaks to his and continues to 4 days a week. He still eats what he wants, doesn't count calories, goes out to eat, doesn't starve himself or eat boring meals.
No here. I'm excited for him as he didn't think it could be this easy. Nice job, brother! Slow and steady always wins the race!

Looking for the same results, send me a message!

People think carbs make them fat. They’ve become misinformed by diet trends that push a false narrative. And so, they believe carbs are the evil mastermind behind the extra layer of bulge. It's not true. The relationship between carbs and weight gain is more complex than that. It varies more on what types of carbs you’re eating and how many. Also, eating a surplus of any type of food, even if healthy will make you fat. So, it’s not just carbs that make you fat, but a surplus of calories. With that said, it's still important to eat the right kinds of carbs, so your body works optimally.

They’re are two types of carbs, good carbs and bad carbs. Good carbs are complex carbs. They are minimally processed and rich in fiber, vitamins and minerals. They include whole grains, legumes, fruits, and vegetable. Bad carbs are known as refined carbs or starches. During the processing faze, they are striped of their nutrients and fiber. They include white bread, white rice, and white pasta. Also, they're in sugary cereals, pastries, cakes, cookies and sugary beverages. Bad carbs have a higher glycemic index which causes rapid spikes in blood sugar. This enhances the body's ability to store fat much easier. That's why it's important to focus on eating the good ones and minimizing the bad.

Good carbs play a vital role in regulating hunger, energy, and weight loss. Your body needs them to fuel itself and the brain. They provide consistent fuel that help prevent energy crashes. They affect your mood by indirectly influencing serotonin levels in the brain. That’s why you feel good and satiated after eating them. When you eat the proper amount, you feel satisfied and curb cravings. And when combined with the correct amount of fat and protein, your body will burn fat and not store it.

Every exercise you do and every calorie you eat contributes to your overall success by shaping your body, fueling your workouts, and impacting your progress towards achieving your fitness and weight loss goals.

Need help creating a program? Send me a message

Strength training is crucial for so many reasons. It helps increase strength, which helps perform daily activities and maintain overall physical function. It helps maintain and grow muscle tissue. This increases your metabolic rate and improves your body's composition. It also strengthens bones, reduces the risk of injury, enhances joint stability and improves your posture. And most importantly, strength training has a positive affect on your mental health by reducing symptoms of anxiety and depression. Start strength training today!