Had enough of those restrictive diets that stop you from eating your favourite food? Spent hundreds of pounds on 'supplements' that aren't helping you achieve your fitness goals? We are providing you with four easy steps to implement in your life style in order to help you drop the pounds.
1. Remain in a calorie deficit.
MYTH: Keto diet? Calorie Deficit.
Paleo diet? Calorie Deficit.
Atkins Diet? Calorie Deficit.
A calorie deficit, in simpler terms, is a phrase used to describe when an individual is using up more energy than they are consuming during the day. The body uses up energy through various different activities and therefore our body demands energy, to which we reply by consuming food and drink. These activities we complete can be through our choices in exercise, like going to the gym or playing sports, general exercise like walking to work, as well as our natural bodily functions such as digestion.
A calorie deficit occurs when we consume less calories than our body is demanding; the body thus demands energy internally to help recover our muscles. Without the influx of energy we need through food and drink, it resorts to retrieving energy from other places like fat stores.
We advise that you consume 10-12 calories multiplied by your bodyweight (/lbs) each day. So for example, an individual who is 150 pounds is to eat between 1500 and 1800 to allow for a healthy rate of weight loss.
This step in fat loss is detrimental to the process, and operates as the base of the 'Jenga puzzle'... if it is removed and the other steps are kept the same then the process will collapse and the end goal is over. A calorie deficit will always resort in weight loss, and a calorie surplus will always end in weight gain. Period.
2. Eat enough protein.
MYTH: Protein makes you bulky. Protein turns into fat when not taken with exercise. Protein is only found in chicken and protein shakes.
Protein is a term used in nutrition to describe the collection of amino acids and large molecules found in food and drink. Protein is predominately classed as one of the most nutritionally advantageous macronutrients compared to carbohydrates and fats due to it's benefits in preserving muscle mass and increasing the the body's metabolic rate during digestion. Another main benefit of protein is it's ability to keep you fuller for longer, which can have a knock on effect that stops you from eating during other stages of the day.
Protein can be found in various foods and drinks that people are able to consume in order to reach their fitness goals. Poultry such as chicken, eggs, lean beef or fish such as tuna and salmon are all high in protein. Foods such as tofu, beans and spinach are good ways for vegans to consume protein. Easy ways to fit protein throughout the day, even when in the office or going for day out with the family, are by consuming snacks that are high in protein such as protein bars, protein shakes or beef jerky.
Whoever or wherever you are, there is always an option to consume some good quality protein in your diet and it is proven to be integral to the actual burning of fat in the body. A calorie deficit (discussed previously) will ensure weight loss, but not fat loss. What protein does is to preserve the muscle mass you already have, and prevent the body to internally demand energy from muscle and other stores.
We advise to consume somewhere between 0.8-1-2 grams of protein multiplied by your bodyweight (/lbs) each day. So for example, an individual who is 150 pounds can consume somewhere between 120 and 180 grams of protein to help achieve a healthy rate of fat loss.
To achieve a 'toned' body you should look to try and keep as much muscle as possible, and lose healthy levels of fat. Fish are food, not friends. So eat it.
3. Incorporate strength training into your routines.
MYTH: Strength training makes people look bulky and makes you gain loads of weight.
Strength training refers to the process of lifting heavy weights in the gym to increase an individual's strength and muscle mass. By lifting heavy weights in the gym, the body's lean muscle mass will increase over a given period and gradually influence the body's resting metabolic rate when not performing any exercise. As well as this, lifting heavy weights also contributes to the EAT (Exercise through Activity Thermogenesis) that you perform each day and resultantly burns more calories for you to help achieve your calorie deficit.
We advise primarily to focus on leg exercises during the beginning stages of fat loss. These would involve working with the quadriceps, hamstrings and calves as they are all large muscle groups, thus demanding more energy. Compound movements such as romanian or conventional deadlifts and squats are perfect for this. We also recommend other types of compound lifts such as bench press and bent over barbell rows as they tend to use up larger amounts of energy in your upper body and develop lean muscle mass.
As we said previously, the key to a more toned body is larger muscle mass and decreased fat percentages. Strength training gets you half way there so pick up them dumbbells!
4. Increase NEAT.
MYTH: Your metabolism doesn't influence how you can lose weight and overweight people find it just as easy to lose weight as anybody else.
NEAT is an acronym that stands for Non-Exercise-Activity-Thermogenesis and refers to the exercise that we do on a daily basis that is not intentional such as sports or gym. Normal activities such as running, walking or standing contribute to the amount of NEAT an individual completes during the day and ultimately, influences our metabolism.
There are many ways in which an individual can increase their NEAT. Walk to the shops. Park your car further away from work if you are commuting. Take the stairs even when your colleagues are getting the lift. Don't waste your money on that taxi after a night out at the local. Walk. It'll increase your NEAT and it's always a good laugh after a few too many. These are just a few ways in which you can make tiny changes in your life, in order to make big impact on your health.
The influence of your metabolism is one of the most hidden factors when determining an individual who is trying lose weight. Some may argue that it is the most important factor before you start your weight loss journey. So don't be stupid. Be serious about your goals and go for a stroll.
Comments