🍔 How to Healthify Burgers and Fries

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How To Healthify Burgers and Fries

Who says you can't have your burger and eat it too? With a few smart swaps and cooking tricks, you can easily fit a delicious burger into your macros without derailing your fitness goals.

Here's a quick video from Ryan 👇

@modernfitness_

Never diet. Just use #macros. On this 60 lb drop im doing, I’ll share tbe meals. Let me know if you have input or questions.

Here's how to healthify your burger game:

1. Choose Wisely:

   • Opt for the leanest burger patty you can find (90/10 or leaner)

   • Swap regular buns for Sandwich Thins

   • Go for thin slices of Swiss cheese

   • Add pickles, onion, and tomato slice to your taste

2. Grill or Bake Smart:

   • Skip the oil. Grill your burgers for that smoky flavor

   • Or bake them in the oven on a rack to let excess fat drip away

3. Fry-Free Fries:

   • Use an air fryer with a light spritz of avocado oil spray

   • Season with black pepper and a pinch of salt

   • Alternatively, you can skip the spray oil and bake on parchment paper

   • Use sugar-free ketchup for the fries and burger

Give this a try, and let us know what you think!

Are you plant-based? Switch the patty for Beyond Burger or Impossible. You can even divide one patty into two, depending on your caloric needs.

The 50 Rep Crusher

Welcome to 'The 50 Rep Crusher' - a no-frills, full-body blitz that proves less can definitely be more!

No fancy equipment, no complicated moves - just you, your body weight, and the challenge of hitting 50 reps per exercise. It's simple, effective, and perfect for any fitness level.

Muscle vs. Fat - The Calorie-Burning Showdown

Did You Know?

If you've been focusing solely on cardio to torch those calories, it's time for a perspective shift. Here's a game-changing fact: muscle tissue burns approximately three times more calories than fat tissue, even when you're not moving a muscle!

Let's break it down:

• A pound of fat burns about 2-3 calories daily at rest.

• A pound of muscle burns about 6-10 calories daily at rest.

Now, this might not sound like much, but it adds up:

• Ten pounds of muscle could burn 60-100 extra calories a day.

• That's 420-700 calories a week, or up to 2,800 calories a month.

This is why strength training is crucial, especially as we age. After 30, we naturally lose 3-5% of our muscle mass per decade. By building and maintaining muscle, you're not just getting stronger - you are also increasing your daily caloric needs!

So, while cardio is the best way to burn calories immediately, muscle also contributes to calorie burn. Combining the two is the best approach.

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Publisher: Ryan Engel

Editor: John K.

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