How to Personalize Macros and Workouts to Get Toned

Nikkiey: Let's get this started. Excuse me for a semi-rush, but I wanted to make sure you know you're in exactly the right place if you are looking to get toned. Today we're going to talk about the four methods to control your body and the way that it looks for the rest of your life. I am so excited, because I am about to share with you and show you over the shoulder the exact methods that have allowed me and thousands of other women to change their body compositions, burn away body fat and get toned. With these methods, results are typical when followed, no matter what your starting point is.

If you are skinny fat, looking to shed body fat and show more of that muscle underneath, or if you are 20 pounds overweight, looking to decrease body fat while preserving your lean muscle mass and get to a body you're proud of, which is a two-in-one process, or if you have a tiny frame and need to build muscle first, or if you're 50-plus years old and using the excuse that menopause is your problem, you are in the right place. Before we dive in, I need you to know that this isn't another overwhelming, confusing quick fix. The results I just showed you were achieved through realistic and sustainable approaches.

There is no low-carb method here, no keto, no intermittent fasting, no vicious yo-yo diet cycle. The methods I am going to show you are legitimately my secret weapons for how I've been able to maintain my results for years while traveling, enjoying life with friends and family, and even, in that right-hand picture, during this quarantine. And even cooler, this isn't going to be some 45-minute video where I tell you my entire life story. I'm going to get straight to the point and show you my four-step method in this 10 to 15-minute video.

So get ready, my friends, for some golden nuggets. This applies to you if you've been on the vicious yo-yo cycle, overwhelmed and confused about exactly what you need to do, and have tried it all with little to no results to show that you're proud of, or results you've been able to sustain over a long period of time, and even if you are a complete beginner. In short, you are in the right place. And to make sure you know you're in the right place, I'm going to give you a free recipe book filled with tons of delicious macro-friendly options, foods you can enjoy today, if you make it to the end of this 10 to 15-minute video.

Now, a quick warning. These are all motivated, action-taking women. If you aren't going to commit to taking action, learning and being accountable, this most likely isn't for you. I'm not suggesting you are going to get these exact results, but I am going to share with you the main methods for getting these specific results, because I've been able to help thousands of women from different backgrounds, with different body types and different restrictions, predictably get in control of their bodies and the way they look for the rest of their lives. Long story short, this is where you want to be, and I am going to share these methods with you right now. So let's dive in.

We're going to talk about the four methods to get in control of your body and the way that it looks for the rest of your life. Method number one: personalization to your unique body type and the specific goals you want to accomplish. If you can grasp this method, you are literally going to be one step ahead of everybody else. The reason women don't get long-lasting, sustainable results is because they try to do what everybody else is doing. Those one-size-fits-all, cookie-cutter programs are all over the freaking internet. You feel like, oh my god, Nikkiey, you're speaking to me right now. Yes, I know I am. They try one thing, two weeks in they're not getting results, and they see a friend doing a different plan with results, so they stop the current plan to try what their friend is doing. It works for two weeks, and then the results just stop.

The first and most important thing you need to know is number one: determine your unique body type. You can see right here, every body is completely different, and nobody should be doing the exact same plan or strategy as somebody else.

Number two, you need to determine your specific body stats. I'm going to play this little video for you right now. You're going to see me plug in and play with some different numbers, and what I'm trying to get across is that if you are 50-plus years old, you cannot follow what somebody who is 30 years old is doing and get sustainable, long-lasting results. At 50-plus, you don't burn as many daily calories as somebody who is 30. Your bodily processes are completely different. You can see me plug in and play with some numbers here, and all these numbers are changing. That's because you need something for your unique body and your age, your weight and your height.

Number three, this is where you set your personal goals, because decreasing body fat to tone and shape requires a different plan and strategy than someone who doesn't want to lose any weight and just wants to maintain their weight to build more lean muscle, and vice versa. Plus, based on your body type and your unique stats, you require specific calories and macros to reach whatever personal goal you're going after.

And number four, establish your personal macronutrients depending on the goals you're going after, because, like I said, tone and shape will be a completely different plan and strategy than build and maintain. I break this down differently for everybody. Those macronutrient numbers you saw when I was plugging and playing were changing because somebody who's 50 years old will not be eating the same amount as somebody who's 30. It just doesn't make sense. This is universally different for everybody.

Now you're probably looking at those numbers and thinking, holy shit, that is a lot of food. Listen, in actuality, with a goal of either getting toned or building muscle, that is not a lot of food. You have just been conditioned over time to think that. I can guarantee most of you watching this video need to eat more calories. This plagues at least 90% of women. But just looking at your calories is next to useless. Broadly speaking, it can get you moving in the right direction, sure, absolutely, like away from things like obesity. But when it comes to shaping, toning, tightening and changing your body composition, it's almost useless without understanding your personal macronutrients and how much of your calories come from each one.

Protein, fats and carbohydrates break down completely differently in your body. They each carry out a specific function, and they each have a specific role in how they break down in your body and how they get you specific results. So here's a little intro to macronutrients: protein, fats and carbohydrates.

Protein is a building block for your muscle. Eating this macronutrient helps preserve and hold the lean muscle you have while you are decreasing body fat. A lot of programs just have you eating less, you start tapping into that muscle, and then you just look skinny fat, right? So protein helps preserve that lean muscle.

Carbs are a necessary macronutrient when you are changing your body composition, which is not what a lot of people say. They are the life source of your energy for your intense workouts, and this macronutrient is so important for recovery and the growth of muscle to show more tone.

And fats support your joints as you're changing your body composition, and your hormone balance throughout your entire freaking journey.

Macronutrients are so, so very important. Understanding your personal macros and the way your body breaks them down is the only way to have total control over the way your body looks. This is the exact strategy I use inside to help each woman develop a specific plan for her unique body type and goals. This is the specific method Jill used. She went from doing keto to eating carbohydrates and lost 16 pounds in four and a half months by following what I am showing you right now and what I am going to show you next.

Method number two is the key to results-driven workouts with little to no cardio. This goes from personalization of your macronutrients to personalization of your freaking workouts. Imagine knowing exactly what kind of workout will give you exactly the results you want, and why. Knowing this, imagine how easy it would be to get your workout done every day and how confident you would feel while you're doing it, knowing the results you want will come when it's followed. It's a specific plan, program and workout that you need to be doing. Imagine if you just had that and could say, I'm confident this is going to get me to the end result.

So what you need to know, most importantly, is the answer to the question I get asked all the time: should I be doing more reps with lighter weight or fewer reps with heavier weight? The actual number of the weight does not matter. The weight could fluctuate on a daily basis depending on how much food you ate, your sleep quality, how much water you drank, time of the month and so on. What matters most is the resistance and tension you create with a challenging weight on the specific muscle being worked, plus maintaining proper form to build that mind-muscle connection so the muscle fibers can break down. This is exactly how growth is created and how muscle is built, and when you start building muscle, this is what gets you toned. So find a weight that is challenging for you, where you have to power through the last two to three reps of the set.

Whatever your goals may be, look at it this way. Lower reps with a challenging weight: maintaining weight and building muscle. Higher reps with a challenging weight: decreasing body fat and toning your muscles. Lower reps with challenging weight develop the fast-twitch muscle fibers, which help you build new muscle tissue. And as you add more muscle to your body, your body will naturally burn more fat. On the other hand, higher repetitions with challenging weight develop endurance plus strength in your performance, and they also keep your heart rate elevated, which in turn burns off body fat and shows the tone of your muscles.

How can you incorporate this into your workouts? That simply depends on your goals. Building muscle: lower reps with a challenging weight. Toning and shaping: higher reps with a challenging weight. And P.S., you don't need endless amounts of cardio to reach your goals. Actually, you hardly need any at all. I've done this for years, and other people, like Amanda, who was running all the time, started to focus on the right type of training, which was higher-intensity workouts with higher repetitions and challenging weight, and less on running and doing cardio all the time. She went from this to shredded and looking like this. How incredible is that?

Now the third method I want to talk about. They're all really important, but this one is going to blow your mind: establishing sustainability with proper adjustments. Where most women fail in their journey is when they hit a plateau and have no idea what to do next. Typically, this is when program hopping happens. This is where the vicious cycle starts. Or women lose the weight, reach a specific goal they've set, and then reward themselves with food, mostly the things they were restricted from on the program they were doing, because a lot of these programs are restrictive. Then one reward day turns into two weeks, and three months later they're trying to lose all the weight all over again. How many of you are thinking, oh my god, this is me, right?

What you need to understand is exactly how to adjust. We established your macronutrients in the first method. Now it's how to adjust those macronutrients over time, in a specific manner, through phases, based on the real-life feedback you experience with your unique body. Kind of like how nature moves through seasons, taking your body to the next level, changing your body composition and building a body you love requires that you move it through phases. This part is where all the magic legitimately happens. It's what will take you from what I like to call hope dieting, aka just doing what you think you should be doing, to predictably creating results: knowing why your body is acting the way it is, how to handle it, and the course of action to move forward. So the next time you reach a six-week stall, you won't regress back the other way or get stuck not knowing what adjustments to make to keep moving forward. Instead, with this method, you can smile with reassurance, knowing what is happening, why it is happening, and exactly what you need to adjust to keep moving toward your goals.

Here's what the strategy to adjust your macros looks like from a 30,000-foot view, in five simple steps.

Step one: we found your specific starting-point macronutrients. We already talked about that. They're unique to your body type, your stats and your goals, and then we know exactly what you should be eating.

Step two, and this is where a lot of people struggle: allowing an appropriate incubation period for your body to start recognizing what you are doing, how you are eating, and the processes you're having your body go through. This is where a lot of people hit a wall, because they say, it's been two weeks and I'm not seeing anything. Well, you need to allow your body to get used to these changes and allow these processes to start happening.

Step three: this is where we assess results across all data points. Pictures, measurements, the scale, how you're feeling. Are you feeling leaner, tighter in your skin? What are the pictures showing?

Step four: with that, we either increase or decrease your macronutrients to keep the results moving forward. Increase if you're building muscle and your weight is holding steady at a high caloric intake. Let's get you more food so we can build that muscle, because muscle needs food in order to grow. Or if you're decreasing body fat, toning and shaping, and you're at a stall, then boom, decrease the macronutrient numbers to push forward and keep moving in the right direction toward your goals.

And step five: say you reached a specific goal, whether that's building and maintaining or toning and shaping. Then we identify a new goal and change phase if needed. Rinse and repeat. Oh my god, it's as simple as that. There are so many things out there that overcomplicate this and make it so overwhelming for people to understand, but it's literally as easy as that. This is a freaking lethal method, and it creates amazing results.

You can see here how Nilda went from eating 1,350 calories to 2,410 calories. That's almost double her intake. And look at how nicely her body has toned in all the right places, as opposed to gaining unwanted weight. When people hit a goal and just eat whatever they want, this is how they gain it all back. But imagine if you knew how to move up and increase your caloric intake and your macronutrients and really start seeing the changes happen. Look how much tone she's developed over that whole process.

Method number four: how to put this into action and control your results forever. I'm going to give you a brief warning, because I did this to myself on my own journey. I've wasted hundreds to thousands of dollars and thousands of hours learning the stuff I am sharing with you today. When I see people go out and trial and error on their own, they don't see the results, and they waste months, if not years, of their lives trying to figure it out.

So just be prepared. If you want to trial and error what I'm sharing with you today, you are going to make mistakes, and you are going to waste valuable time before you even get close to the results you want and the body you want to have. Basically, there is no way to shortcut this process, but what I can promise you is that once you figure out exactly what works for your body and the goals you want to accomplish, and you apply consistency, the results you experience will be freaking insane. Imagine learning exactly what your body needs in the next 48 to 72 hours and being able to act on that specific plan. This normally takes a woman about five years to finally figure out, and you could achieve this understanding in the next two to three days.

The drawback to this video is that your body and your goals are very unique, and this is a recording, so I can't say, this is the way to personalize your goals, follow this specific workout plan, and adjust these macros for your body type and goals. I almost feel like this video could cause more harm than good, so I also want to give you an alternative to going out and trying this all on your own. If I understood your unique body and your goals, and if you look at all the other women I have uniquely helped, and at my own body, it's pretty easy for me to consistently point out, this is exactly how to do it and this is exactly where you need to start. It's pretty easy for me to help you avoid the massive loss of time and poor results and get results faster.

Sometimes it takes people years and years to even get close to their desired body, and by that time they've lost years and usually hundreds of thousands of dollars. That's a shame, because if they knew exactly how to personalize their own plan to their body, how to go after the proper workouts, and how to adjust uniquely for their goals, there wouldn't be any need for the struggle so many women deal with.

So what I want to offer you is exactly that. If you go to the link right below this video, it will take you to a page where you can schedule a call with my team. We will sit down with you, look at your goals, and say, this is exactly what we think you need to do to reach your goals and where you should start. We'll tell you where you don't need to waste your time or your money, and where you can get to your desired results in the quickest and most efficient way possible.

My goal is to help you and not lead you into any situation that could cause you damage, because honestly, if you go out there and wing it with all the information I've shared with you today and trial and error it, it could cause a lot of damage. I'm being slightly reserved in this video because your body and your goals are uniquely different, and you need a unique strategy, not a cookie-cutter, out-of-the-box workout program or diet plan. I've done my best to explain how to set your goals, how to follow the right workouts, how to adjust, and how to do it on your own, but I can't say, do this, this is where you need to start. So we can help you understand a plan that is specific and unique to you.

Again, this is exactly what I want to help you understand: the specific and unique things you need to be doing for your specific goals. For example, you can see here with Maria, we increased her food intake to more carbs and more fats because her body needed it, and there was no deprivation. She enjoyed donuts and cake and wine, all while getting leaner. And Robin, at age 53, didn't allow the excuses of menopause and age to stop her. We set a plan based on her body type, her stats and her goals, which of course got her eating more food than she was in the left picture, and she gained the results you see in the right picture. This is a six-month transformation. She's 53 years old and she's got abs.

This is exactly why I'm offering this free call below, where you'll sit down with my team and we will talk about where you are right now and what is best to get you on the right path to achieve your specific goals. This call could be one of the most valuable things you do this year, because think about it: how many hours could you waste, or have you already wasted, doing the wrong workouts, buying the wrong food, spending money on the wrong programs? Think about how your life could change if you had a consistent blueprint you could count on to lead you to your desired body. If you weren't worried about whether this is actually the right plan for you, whether you're doing the right workouts, or whether you can actually accomplish this. This plan is set specifically for you, so you don't have to worry about all that. Think about how that would change your life.

I'm going to tell you from experience: I wasted hundreds of thousands of dollars, years of delicious foods, and years of time doing the wrong workouts and the wrong plan, and I even got hospitalized. I know exactly what not to do, but I'm kind of happy that I did, because now I can see all the common pitfalls people experience and help them know how to avoid them. And if you look at all the women I have helped, it's easy to see that I know exactly what you need to do and the pitfalls you can avoid to reach your specific body and the goals you want to accomplish.

There's no reason to struggle, no reason to lose more money, and no reason to waste more years of your life if you've already done tons and tons of programs and tried it all. I want you to be one of the women you've seen in this entire video. So go below and schedule a call right now. Come on a call, we'll discuss your body and your goals, they're unique, and we'll give you a unique strategy that you'll want to use. I've tried to do my best with giving specifics in this video, and the reason I can't hone in and say, do this specifically, is because you are uniquely different, and everybody watching this is unique and different. That's why you need to schedule a call, so we can go deeper into your goals, your dreams and how to help you uniquely get there. Book a call so we can look at the specifics and give you the specific blueprint to get you there.

That's all I wanted to share with you today. My team and I look forward to talking to you and helping you get on the right path to reaching your goals, so we hope to hear from you in the next couple of days.