Kelly's Kounts Macros

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Hey everyone, welcome back to the podcast! I am super pumped because we are starting The Winter Shred on Thursday and today is the last chance to lose up to 30 pounds in just 8 weeks. I hope everyone had an amazing weekend. We had lots of basketball and volleyball over the weekend.  My son is a shooting guard. My daughter is a libero. There is nothing like watching your kiddos succeed and their confidence grow. 

Just a quick reminder: A new podcast episode drops every Monday, so be sure to subscribe so you don’t miss a single one! This past week on my Instagram, we celebrated Shred and Clubhouse members, who went from irritated and not losing weight to losing the fluff to revealing toned muscles. In the past, they have tried low carb and fasting methods to gain muscle definition, but nothing worked—until now. Head over to my IG at Kelly Kounts Macros to check it out. These stories are motivating all my listeners and followers to take action. The next 8 week Shred will starts Thursday January 23rd. The link to sign up and details will be in the show notes.  I know everyone is ready and raring to hit it hard in 2025. 

This past week in the KKM Clubhouse, we made a cherry glazed pork . That is making my mouth water and hits the protein with lower calories, You can even serve it when family comes over. The recipe is clickable inside the Clubhouse, and it shoots straight into the app. Not only that but I am now featured in the MM+ app and ANYONE can search for me-Under By Brand- Kelly Kounts Macros all my recipes are in there. The advantage that clubhouse members have is that you have my recipe book right inside of the clubhouse so all the recipes are in one spot. Instead of trying to remember where you saved the recipe on social media. You make the recipe, decide on your portion size, feed your family, and you’re done! It’s always family-friendly meals and desserts in the monthly membership.

Quick favor: Would you mind leaving me a review of the podcast?  I read every single review, and they mean so much to me. They also help me reach more people, so if you haven’t left a review yet, please do! And be sure to hit that follow button so you never miss an episode—new ones drop every Monday. Help me change the next generation and get rid of the dieting mentality. 

Today we’re tackling a common question I get: I want to lose weight; should I just run?

I have seen many people take up running to lose weight, and it went well for a little bit. Perhaps you weighed lighter on the scale, and your clothes fit a little bit better. But how long did that last? A few months before you started to regain some of that weight? Did you feel like you had to increase from 1 mile to 3 miles to see the same results? Did you feel frustrated that, even though you were running longer distances and taking more time away from your family, you weren’t getting the same results, the same energy burn?

I’ve talked about metabolic adaptation before – it is real. And that is why we try to out-train or outrun our fork, and it doesn’t work. It creates a vicious cycle: you have to run further and longer just to maintain the same energy output, and you’re tired. Like me, eventually, it affects your joints and also your feet. Your body gets used to the running. Running can lead to a reduction in our glycogen storage, which people may think is body fat loss when it’s actually just water and glycogen. Depending on your muscle mass, what you eat, your exercise routine, and how much glycogen you are currently storing, this can be up to 5 pounds. This can cause the scale (stupid plastic box)  to show a lower weight, but no actual fat loss has occurred.

So, when you think about it, if you have

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Today we’re tackling a common question I get: What type of exercise is better for fat loss or weight loss? I get asked this question all the time. First, I want to highlight that I am using the words fat loss rather than weight loss. This question is often posed using both “fat loss” and “weight loss,” but I think it’s important to start with what they mean.

As we go, the mindset of weight loss — the goal of being lighter on the scale, the “stupid plastic box” — can certainly influence our actions in a way that is not conducive to the actual outcome we want. Our body includes a reflection of body fat percentage to muscle mass percentage. We can be within a healthy weight range yet have higher levels of body fat and lower levels of muscle mass. So, I will be discussing fat loss as it pertains to reducing body fat and increasing or maintaining muscle mass. Most of us are striving to increase our muscle mass, especially as we age.

I completely understand why people think running or doing a 5K, or doing only cardio-based workouts seems like the answer. I totally get that. That was me — I was a cardio queen. In the past, cardio has been synonymous with weight loss: higher calorie expenditure, sweating, increased heart rate, and even that feeling that we are spending our time better by running and doing cardio. Some people do love cardio, but some do not enjoy it, and it can create a negative association with exercise because it feels like cardio is needed to lose weight. Plus, your body gets used to the cardio, and you feel like you have to always progressively overload and increase your intensity and duration as your body adapts to it.

I know for me, my body does not change the way that I want it to when I run or when I was a consistent long-distance runner. Sometimes we place too much attention on the calorie burn on a certain device, like an Apple Watch. Not only can increasing cardio leave you feeling so much more tired with less movement throughout the day, but it can also increase your feelings of hunger. I think perhaps what is overlooked the most is we are sending a message to the body that we need to become more efficient. Therefore, we don’t need that muscle mass. So it is possible, and sometimes common, to lose weight on the scale yet have a higher body fat percentage as the outcome if we don’t consider holding onto our muscle with strength training and protein. This is where I found myself years ago, not having the body with the lean muscle mass and definition that I wanted. Please do not forgo muscle just to see a smaller number on the plastic box.

The truth is, all programs, even HIIT, won’t automatically mean a calorie deficit. And you don’t need to sweat to lose body fat. To lose weight, you need to be in an energy deficit — a calorie deficit — and you achieve this through your nutrition. And I’ll repeat that: you achieve this through your nutrition, remembering exercise is the passenger.

I often get asked the question, “Can you build muscle and lose fat at the same time?” The answer is yes. We can lose body fat and build muscle at the same time. The principles of fat loss and gaining muscle are very different. Fat loss — reducing your body fat — is based on the balance of your energy being in a calorie deficit. Gaining muscle depends on sufficient protein and nutrition, so appropriate training and sufficient protein will help you gain muscle. Basically, this means sending the signals to build muscle with protein, and a calorie deficit will result in simultaneous fat loss and muscle gain, which has incredible benefits for our body composition if we want to decrease body fat. Once again, we can’t spot-reduce fat from certain areas, but we can build muscle i

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Hit It Hard Link
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Meghan shares her story of losing weight while having Hashimoto's.

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How trainer Katelyn Danowski (my sister) went from Mush To Muscles
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Leftovers/Family Pressure
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Happy Thanksgiving!
Alcohol and Sweets
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Holiday Goals and Tracking Homemade Food
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Back Door To The Clubhouse

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How do I fix skinny fat? Definition of skinny fat. You are relatively skinny. You still have body fat that you want to lose and it is usually in the belly. You want to decrease body fat and build muscle with definition. You want to get more defined without being in a surplus/bulk. You want to lose that fluff or tire around the midsection. You want to lose that muffin top and rock a crop top. You want to look good at the beach or on vacation. You want to put on anything in your closet and not have it feel tight. 

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