18/05/2022
People often talk about weight loss and fat loss as if they are the same thing
But they’re not
Lets say we have 2 men called Bill and Bob, both weighing 90kg
Bob decides he is going to lose weight by focusing on doing lots of cardio and cutting his calories really low and iver the course of a year he loses 15kg
Bill focuses on on weight training and getting stronger in the gym while maintaining a high proten diet to promote muscle growth and recovery whilst sticking to a small calorie deficit and over the course of a year he too loses 15kg
The end result is that even though both men lost 15kg Bill looks a lot more leaner and muscular
This is because Bill gained muscle while losing fat
Bob on the other lost muscle mass because he didn’t lift enough weights or eat enough protein
11/11/2021
WHY YOU DON’T NEED TO DIET TO LOSE WEIGHT
Nobody likes dieting change my mind.
Every diet you have ever heard of intends to create a calorie deficit but go about it in different ways
Intermittent Fasting: is essentially is just skipping breakfast and stopping your eating after a certain time
Keto diet: is basically just cutting out carbs so you use your fat stores as your source of energy
Paleo diet: is just eating very boring foods like a caveman and cutting out processed foods, dairy, sugar, grains and legumes, a whole lot more of foods you enjoy
All those diets and more just dress up the fact that your in a calorie deficit and lead you to believe that the reason your losing weight is because you skip breakfast and stop eating after 6pm or because you’ve eliminated carbohydrates from you diet
No, your just in a calorie deficit 🤗
The main reason diets aren’t good is because they aren’t sustainable in the long run and they will probably leave you craving the foods that your not allowed to have which will in turn affect your mood and overall outlook on life
The best diet you can go on is one that fits into your lifestyle and calories, it should be one you enjoy and tbh it actually shouldn’t even feel like you’re on a diet at all!
Don’t eliminate any foods from you diet because there is no such thing as bad foods. You can eat whatever food you like and lose weight provided you’re eating in a calorie deficit
Its about balence, you don’t need an all or nothing attitude mentality when it comes to fatloss
*t
27/09/2021
CALORIE DEFICIT
If you’ve any interest in the gym or health and fitness then you’ve probably heard of this term before
A calorie deficit is consuming less calories than your body needs to maintain your current body weight
So if you need 2000 kcal a day to maintain your body weight consuming 1800 kcals in that day would put you in a deficit and consuming more than 2000 kcals would put you in a surplus which means you would gain weight
Been in a calorie deficit is the only way you can lose weight or body fat
You can do as much cardio and HIIT workouts as you want but if you’re eating to many calories you’re just pi***ng in the wind imo. I mean cardio is great to keep you fit and it will burn a few extra calories for you, but if you’re relying on cardio to “burn fat” then you’ve been misled (in fact its possible to do no cardio whatsoever and still lose body fat)
Combine a calorie deficit with 3-5 days of weight training a week to make sure you maintain your muscle mass while eating enough protein (anywhere from 0.8-1.2 per pound of lean body weight) and you will start to see results
There are other important factors such as getting enough sleep, hydration, stress reduction etc but the most important things to focus on are calorie deficit and consistent resistance training 💪🏼
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