Everybody wants extreme weight loss in as short a time as possible, yet very few people see these results last much longer then their 2 week summer holiday.
I’m sure many people know the situation, you start a 6 week diet in the hope of losing weight for holiday, Christmas, birthday etc. So you start an extreme diet and end up cutting down on your calories by more than half, you’re currently consuming 2000 calories and you know about the guidelines about cutting down by 500 calories a day is ideal weight loss, but surely the more calories you cut down the better results will be?
Of course dropping more calories will result in greater ‘weight’ loss but why don’t the experts advise cutting calories down to lower and lower calories?
This is because the ‘weight’ lost during these diets causes us to be further from our true goals, and leads us to a dangerous recoil back to obesity.
What the heck am I talking about?
First let me paint the situation for you…
You want to lose weight so you weigh yourself…
Say the weight comes in at 14st 4lbs (91kg)
But lets look even deeper…
- That’s 2.5st (16kg) body fat
- 11.5st on lean active tissue
Then we start the 1000 calorie diet…
and we see great results losing 5lb in the first week, 4lb in the 2nd week and 3lbs for the remaining 3 weeks, we achieve our goal and lose an incredible 21lbs
- After 6 weeks we now weigh 12st 11lbs (81kg)
But when we look deeper and break down what we’ve lost the story changes…
The 21lb weight loss breaks down like this…
- 9.5lbs (4.3kg) from body fat
- 11.5lbs (5kg) from lean active tissue.
Less than half of our weight has come from fat, with more coming from lean active tissue such as muscle. We’re actually unhealthier, less fit, weaker and less active.
Our metabolism has gone done, our activity levels have reduced and we barely move around anymore. We’re primed and ready for our weight to spring back up and more when our diet returns to what it was before the diet.
This is why more than 95% of people fail to achieve their goals for any length of time.
What can we do to stop the trend?
We need to play a different game. We need to LOSE FAT / NOT WEIGHT, Burn The Fat, Not Starve The Body.
This is where Protein and Weight Training are so important. By increasing protein we preserve muscle and avoid the body breaking it down, by weight training we’re able to burn the fat and increase our active tissue to burn MORE calories. We need to cut the food down little by little so that we don’t end up burning the wrong kind of weight. By cutting down by 500 calories or so, we’re not wasting time, we’re succeeding in the long run. Imagine if you followed the REAL experts (who have exercise science degrees, who have spent over 10 years learning and educating with SCIENCE and not hearsay) advice the first time instead of what the popular diets suggested. Clearly the popular diets don’t work for the long run if ultimately we’re going backwards over the years.
Most weightloss diets require extreme sacrifices and giving up of many “bad” foods:
- Set yourself a long term goal (next summer)
- No Sugar
- No Carbs
- No Alcohol
- Low Fat
Amongst many other suggestions to give up on. If you’re cutting things out with no date set for them to be re-introduced then you’re going to binge and end up feeling guilty for having the ‘bad’ foods which then leads to giving up altogether and leaving you feeling like you’ve failed.
In my opinion this is no way to live and certainly no way to lose weight or diet. Cutting so many foods out of your diet – that you like and enjoy – is never a recipe for successful weight loss.
Set yourself up to WIN.
Instead of cutting out foods, feeling bad for having a set-back at the weekends set yourself accountable with smaller easier to manage tasks such as allowing yourself these foods in small quantities once per day – keeping yourself accountable means that you’re unlikely to over-eat these foods by having a friend or coach keeping you on track and making sure you’re doing the things you need to achieve your goals.
Focus on ONE thing.
By focusing on ONE aspect instead of trying to change everything at once means that we can manage it easier and are more likely to succeed. In my experience changing portion sizes has lead to the biggest improvements as most peoples plates are too large leading to eating more calories than they need. So changing your portion sizes could be the perfect start to your new healthy weight loss plan.
- Start with a palm sized portion of protein (meat, fish, eggs etc)
- A cupped handful of carbs (rice, couscous, pasta, potatoes etc)
- A minimum of fist sized amount of veggies
- A thumb sized portion of fats (butter, cheese etc)
(for men double these measurements).
This often see’s a reduction in the amount of calories our clients eat and provides fantastic results within the first week.
Look Long Term
Many people starting a diet will want to lose 2 stone in 3 weeks before a holiday. Sorry to break it to you but this rarely happens, on the occasions it does, it leads to a miserable few weeks leading up to your holiday followed by an almost immediate bulge and regain of weight within days of eating on holiday.
Think about how many times people have tried this approach, only to drastically yo-yo diet and this is why 95% of people who diet weigh more 2 years after the diet than BEFORE they started the diet itself.
Instead give yourself time to succeed, by looking longer term you give yourself time to really make some changes. As with any successful plan it starts with a long term plan that is broken down into smaller more manageable chunks of 6-12 weeks. This way you’ll see continuous changes starting to appear within the first few weeks and then by the time you get to your holiday you’ll be in amazing shape and will be able to look that way throughout the whole holiday.
- Break it down to 6 – 12 week chunks to keep you motivated (Christmas, birthday, weekend breaks away etc).
- Get accountable – Tell someone what you’re going to be doing.
- Get people around you to support and guide you – whether that’s Next Level Performance, friends of family.
- Start easy with 1 improvement instead of overhauling your entire diet.
Any questions please feel free to email firstname.lastname@example.org or find us on Facebook – Next Level Performance Runcorn
There are countless of weight loss diets out there, it is in fact a multi-BILLION-dollar industry. Yet with so many different diets and “authority” figures sell thing their diets it can be confusing to us in trying to find the perfect weight loss diet that’s best for us. So how do we find the perfect weightloss diet for our lifestyle and goals.
- Low Carb
- Low Fat
- Slimming World
- Juice Diet
This never ending list.
Diets can be confusing, yet NONE of these are the perfect diet for you. They all provide well meaning guidelines to follow, yet offer very little in terms of structuring them around your lifestyle, you should not need to change your lifestyle to it the diet in. If you’re a busy mum working at a high level you’re going to be struggling for time so spending a ton of time preparing foods, weighing your chicken to count your macro’s probably isn’t the right plan for you, yet juicing your meals leaves you feeling tired and grouchy – not to mention the health concerns with not ‘eating meals’. There are very few diets that factor in work stress, time restraints, hungry children or even family meals (anything that requires weighing your foods to count calories, macronutrients etc.).
The Perfect diets needs to work around YOUR lifestyle and encourage family time together, not you trying to adjust your life to the diet, that will only lead to frustration and short term changes. It will also not only get you the weight loss results you’re after, but leave you feeling energised, vibrant and confident. The perfect diet will provide countless health benefits and reduce your stress levels by working in your environment.
Why the typical diet doesn’t work?
The more traditional method of cutting our or limiting certain food types, we end up reducing our food options and this means we “should” end up eating less food as a result. The average person will stick to around 25 food types (chicken, fish, certain vegetables and fruits alongside plenty of junk foods such as chocolate, sweets and calories in drinks). The problems comes when reducing our carbs, or fats actually reduces our nutrients and/or leads to replacing them with other foods. Through advising to reduce certain foods types these diets fail to identify the true cause of your weight loss – reduced food intake – instead
focusing on one aspect that they say is causing weight gain. The
re are many research studies and evidence supporting the fact is not reduced carbs, fats or any food type that causes weight loss, but reducing food intake is actually the magic potion in these diets and why sometimes they succeed, more often they fail because we replace the food types with more of the others.
Counting Calories – Limiting Food Intake
This is where counting calories comes into play as a diet option however, does this fit in with your lifestyle and belief patterns? If you’re rushed for time and want to eat with the family (counting calories requires weighing food uncooked) then this is going to impact for life. Therefore although you may start with the best intentions ultimately these plans are often short term and highly stressed.
What is The Perfect Diet
The perfect diet is different for each and every person and it doesn’t have a ‘name’.
We strongly believe small adjustments are required over the long term to succeed. This is why We provide empowering methods to allow you to make the right choices in situations where you’re having to choose what foods to eat. Through providing information, recipes and guidelines for our clients to make the best choices for them in any situation. We feel that by empowering our clients with the tools to not only make the right choices when rushed around and stressed but also at home with the family.
These play a major role in the success of our diet. If your program limits social aspects such as meals out, parties (consuming alcohol or BBQ’s) then these diets will be useless, unless we live the life of a hermit. Therefore we need to take these factors into consideration when looking at the adjustments we can make to our diet to allow us to succeed, many diets fail to do this.
Working With Your Strengths
This simply means that the perfect diet will help us win with our goals, social aspects and our overall health. We provide tips and guides for eating out such as steak, chicken and fish to help with protein and healthy fats, limiting un-necessary calories through sauces, and having starters instead of desserts to help improve the calorie balance and drinking low (or zero) calorie drinks alongside your meals to help you feel satiated. These mean that we can continue doing what we enjoy and socialising without the need to stress or worry about putting on weight, or falling off the weight loss wagon.
The perfect diet is not a quick fix option that you’ll likely give up quicker than seeing any results but a diet that provides the nutrients, energy and balance that we need in life to achieve our goals and enjoy our lifestyle. Therefore the perfect diet is completely individual and always changing as our lives do.
If you want to maximise your health, weight loss, performance and energy levels here’s a list things you can do to maximise your diet.
> Portion Control – We like to use our hand size as our guide but you can use anything you want to quickly determine the size of your portions
> Limit Liquid Calories – There’s nothing beneficial from drinking your calories, unless excessive caffeine, alcohol and sugars are your goal.
> Reduce Snacking – the snacks we eat are mostly emotionally driven. We need to take control of our lives and determine whether we’re eating for health, emotion or environmental factors.
I would also recommend our relevant articles below:
They say you should Start With Why…
Most of the time we decide that we want to lose weight, tone up or get lean and strong. We even know the weight we want to lose, or the dress size we want to get into.
But less often we know exactly the reason why we want to achieve these goals… we’ll often come up with ‘surface’ level reasons such as I’m tired of being overweight, i want to lose weight because I want to look better for our summer holiday etc.
Then we struggle to get results and wonder why we yo-yo our weight, why we don’t stick with a program long enough to get the results we wanted in 3 weeks.
Our deeper level ‘Why’ could be the missing piece of the puzzle.
We often forget to establish the REAL reason “WHY” we want these goals.
Most of us believe it will make us happy, much like winning the lottery will make people happy, yet those who have achieved these goals often find it is not enough to make us happy… we just renew our goals and continue to reach for more. I believe the reason why could be the missing piece of the puzzle to achieving and keeping our goals.
But HOW do we find our reason why?
I ask ALL of our clients why they want to achieve their goals and why they are going to do what’s need to achieve their goals.
Yet all-too-often we get surface level responses such as “i want to lose weight” or I want to feel better” but we need to go deeper to really understand why. Finding the deeper level of why will allow us to carry on when times get tough such as rainy days, or feeling a little tired and things start to take over, when this happens, most people will give up without any result or even worse, just short of seeing the results they want to get. Even if the task was as easy as just turning up each day – regardless of the work most people will fail to turn up each day if their reason why isn’t big enough. We need to lead our action to our goals, not be lead by our actions away from our goals. I can tell that you’re not the type of person who wants to stay where you are, by reading this far you want results and want to delve deeper into your why.
You want to improve and get more from your life, whether that’s weightloss, shape, or all of these factors, you want more than the ordinary person.
It can sometimes be difficult to find the ‘real’ reason why we want to lose weight or why we want to be leaner, fitter & stronger. But it doesn’t have to be difficult we just need to go 7 levels deep.
I’ve tried this many times with clients and even family members and each time it’s worked an absolute treat each time.
So what does it actually mean?
First of all we set our goal, then each level develops based on the previous answer such as
Goal: I want to lose get in shape…
Why… I want to lose weight because… etc
Most of our clients want to lose weight, even i want to get in better shape, so why do I want to be fitter, stronger and leaner?
Goal: Get in better shape
- I want to get in shape because, I want to inspire others to do the same.
- I want to inspire others because, I believe it’s important to lead by example.
- I want to lead by example because, I have always been lead before by friends/coaches who haven’t had my best interests.
- I want to give people the best chance they have to succeed
- I want people to get results from working with me and to leave a legacy
- I want to be remembered with a legacy because I was a nobody growing up that very few people cared about and was effectively bullied by friends who would run off.
I want to prove to people that I am worth more than that!
These are the reasons why I want to achieve my goals and get into better shape – notice it actually has ZERO to do with being in shape, health or fitness but all to do with emotions and feelings. Once we tap into these feelings and emotions our goals become bigger than excuses and we are able to push through hard times or challenges and continue moving forwards to achieve our goals.
These are very clearly my reasons and my goals. Go through the process and explore your own reasons. I would love to hear your 7 reasons why, but if you feel they’re too personal to share at least you will have the power to commit and continue moving forwards more than any excuse to stop.
Each day we place “environmental loads” onto our bodies, whether that’s running with incorrect technique (do you know anyone who runs that’s had coaching on the running technique?), or whether it’s due to the physical demands of our jobs.
What most people don’t realise is that sitting down could be one of the worst physical demands for our bodies.
It’s likely that we spend 8 hours or more sitting each day, whether that’s whilst eating, driving, working or relaxing in front of the TV.
Sitting for long periods (6 hours or more) can cause serious mechanical issues for our joints. Simply put, we aren’t designed to sit down for long periods of time. Our posture begins to falter and our joints begin to pinch, tighten and become weak and tight altogether leading to mechanical joint problems and issues we need to work around to carry out our day to day activities.
Sitting can lead to multiple issues with our joints
- Tight Hips – Sciatica
- Low Back Pain
- Neck Pain
- Shoulder Pain
- Frozen Shoulder
- Shoulder Restrictions
- Carpel Tunnel Syndrome
Correcting these issues in the gym can be short term because the other 23 hours a day are working against what we’re doing in the gym, think of it as 1 step forwards and 3 steps (or 23 steps) backwards.
Even elite level athletes suffer, athletes can spend 3 – 4 hours training and going through tactical challenges on field but they can also spend 12 hours or more sat down playing video games, at school and other activities.
Our bodies are able to handle all kinds of abuse, but it also has it’s limits and daily repetitive habits will eventually take it’s toll. It’s often slow and unnoticed similar to adding those extra few lbs creeping on over the years.
Our bodies adapt to the environment we place it in whether that’s stressful, or stress-free our bodies will find a way to adapt and survive. If we spend most of our days in certain positions our body will adapt . So if we’re sat with rounded upper backs and tucked hips our joints will adapt and our muscles & tendons will adjust to our demands becoming shorter & tighter, opposite to longer and weaker muscles.
You might ask yourself “when do these bad habits start to take effect and, when do our bodies start to adjust?”
We’ve seen this in children as little as 9 years old – Think about when children start at primary school our children start to spend more and more time seated than playing, running etc. This is a striking similarity to when children start to use poor movement mechanics.
Why don’t we notice these changes?
If sitting with a C-shaped spine or heal striking whilst running was immediately painful we would immediately stop and avoid it in future. Yet like those few lbs of fat that have crept on we barely notice these changes until it’s too late or glaringly obvious to us that something is wrong. By that time our body has adapted to our mechanics and weaknesses have occurred.
What can you do?
The following system is designed to provide all the help you need.
If you we could rely on our 3 or 4 gym training sessions each week to get our posture fixed and sort all our issues out it would be great.
Unfortunately this is not the case, as mentioned previously elite level athletes suffer with these problems too so the gym is not enough. We need to start thinking of how we spend the other 23 hours of our day.
Imagine someone who drinks alcohol every day but can manage a run each morning, you wouldn’t consider them healthy or fit, yet we think we can out train our bad habits. Which is not to say that working out won’t help, it will certainly help strengthen our weaknesses and get us healthier, but it’s not enough on it’s own.
We need to consider our daily habits and posture when we’re seated to allow us to be pain free and move freely. Here are some of the things we can we do to help improve our movement;
- Stand More – Getting a standing desk (at least ask your H.R. or Occupational Health team before you rebuff the idea) will help improve the amount of calories you burn as well as activating your muscles in positive ways that will result in reduced your pain.
- Ensure your work space is optimised for your posture and performance needs. Click here for guidance on how to set up your work space.
- Spend 5 to 15 Minutes Mobilising Each Day – Too many people work out hard in the gym but will neglect to spend 5 – 10 minutes on mobilising and lengthening their joints and tendons. Here’s a Youtube video to mobilise your shoulders.
- Just move more! Set a reminder for every 30 to 60 minutes (set the timer on your phone to vibrate) and take a walk (you’re due a brew anyway) or stand for just 2 minutes to help your body.
Simply standing throughout the day will not only allow you to reduce aches and pains, but also improve your mechanics, whilst you also burn plenty more calories by increasing your daily activity level. Therefore standing will also provide some assistance in avoiding weight gain for those who take on board the advice here. Using a standing desk can allow you to burn up to 1000 calories MORE than sitting, when you consider that we should aim for a 500 calorie deficit per day when wanting to lose weight, simply standing up more during the day will burn enough calories to successfully lose a significant amount of weight.
Fat Loss supplements are a million-dollar business, however this can be seen as preying on the vulnerable and possible desperation to lose weight.
It can be extremely tempting to jump onto the bandwagon with any media reports suggesting certain fat loss supplements help with results.
However, from our background in sports science we have access to multiple research reports to allow us to make informed decisions.
Here’s a list of the fat loss supplements that we’ve seen people buying in abundance and what the research suggests.
This is not our views but the reports from the scientific research.
Glutamine is one of the 20 naturally occurring amino acids in dietary protein. specifically it is a conditionally essential amino acid (being elevated to essential during periods of disease and muscle wasting typical of physical trauma). It is sold as an isolated amino acids, but is already found in high levels in dietary meats and eggs. It is also found in very high levels in both whey and casein protein.
Glutamine is a very effective intestinal and immune system health compound, as these cells use glutamine as the preferred fuel source rather than glucose.
It is generally touted as a muscle builder, but has not been proven to enhance muscle building in healthy individuals; only those suffering from physical trauma such as burns or muscular wounds (knife wounds) or in disease states in which muscle wasting occurs, such as AIDS. In these individuals, however, glutamine is effective at building muscle and alleviating a decrease in muscle mass typical of the ailment.
Glutamine also seems to make news in fat loss media. Yet research has shown zero link between glutamine and fat loss. If glutamine had an effect on muscle building it could help increase metabolism. However, this would not surpass diet and exercise as the biggest reasons for adding muscle to increase metabolism.
Having amino acids in single form (they’re the building blocks of protein – of which there are 20), often means that nutrients are missed or may not be fully utilised in the body. It would be strongly advised to continue with wholesome meats and fish, and wherever needed in protein powders.
T3 is one of the two circulating Thyroid Hormones and is the more metabolically active one (relative to T4). Used as therapy for hypothyroidics, T3 may hold some promise as being a short-term fat burner and cognitive enhancer vicariously through the effects of thyroid hormones. T3 increased the thyroid activity and therefore may improve metabolism for short term weight loss.
Caution should be taken as overdosing through T3 and/or T4 can lead to symptoms of hyperthyroidism, which range far wider than just an increased metabolic rate.
Caution should be taken to avoid overdosing in both dosage and duration.
A much safe and cheaper option would be diet, exercise and even the use of caffeine as a metabolic enhancer.
Raspberry ketone is the compound responsible for many flavouring and aromatic qualities of cosmetics and processed foods.
When present in high doses, raspberry ketone can exert fat burning effects on various areas of the fat cell. These effects may be similar to those of ephedrine and synephrine.
It should be noted that all evidence for the effects of raspberry ketone has only been observed in vitro (in a test tube). Though researchers are able to raise the concentrations of ketones in a single cell during studies, these same high dose concentrations cannot be replicated in the human body, particularly through oral supplementation.
Therefore research support for raspberry ketones is severly lacking in human trials. Therefore, it is impossible to say that they will have a benefit due to the concentrations used in test tube labs compared to those that could be ingested.
It is claimed that CLA reduces appetite and therefore leads to improved weight loss.
However, human studies on CLA are very unreliable and the overall effects seen with CLA are not overly potent as well as sometimes contradicting. CLA’s usage as a supplement for personal goals is quite lacklustre.
CLA is considered ineffective for weight loss to the high degree of unreliability in the results, with most evidence suggesting no effects and some sparse evidence to suggest both increases and decreases.
It may be effective for morbidly obese and sedentary individuals but even then, results are still unreliable and often ineffective.
We believe more needs to be done to promote the disuse of such products that can cause severe side-effects and/or zero effect on your fat loss. We advise you to save your money and ask us or check out www.authoritynutrition.com and/or www.examine.com as two credible sources of evidence based reviews for such supplements.
Food and Emotions
Food is often linked with our emotions. Whether we’re stressed and need a “pick me up” or whether we’re happy and celebrating with “a few drinks” we’ve been conditioned to eat and drink based on how we’re feeling.
The Relationship Between Food and Emotions
Take a quick look back on your last three days of your food. Do you notice any trends at all?
Maybe you eat at a similar time each day. Maybe you eat similar foods for lunch every day. Search out and try to find an anomaly. Look for something that is not typical for you to eat, either in food choice or quantity.
Hopefully the last three days are still current enough in your mind but really think hard back to that outlier meal and try to remember what was going on at that point in your day.
There can be a major link between emotions and your food choices. This is something to try to be very aware of and an act that you can train yourself to control.
We tend to turn to food for comfort, stress relief or even a reward. However, emotional eating never actually fixes our emotional problems. Most of the time we feel worse afterward.
Here are seven quick questions to determine if you are an emotional eater:
- Do you eat more when you’re feeling stressed?
- Do you eat when you’re not hungry or when you’re full?
- Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
- Do you reward yourself with food?
- Do you regularly eat until you’ve stuffed yourself?
- Does food make you feel safe? Do you feel like food is a friend?
- Do you feel powerless or out of control around food?
If you answered YES to at least three of these questions, you might be stuck in an unhealthy emotional eating cycle. The best thing to do is recognise it and use your food journal as a way to break this habit.
By requiring yourself to write down your choices, you can help recognise whether you are actually experiencing emotional hunger or physical hunger.
Try to recognize your emotional triggers and keep track of them in your food journal. This will make it even easier when looking back to see if there are common patterns going on.
Emotional hunger is not satisfied by a full stomach.
- Emotions have a major impact on our food choices.
- You can use your food journal to help recognise these patterns.
- Take the 7 question quiz to see if you are an emotional eater.
Belly fat is more than a pain in the belt-line, it can also be severely harmful to our health, with visceral fat being linked to type 2 diabetes and heart disease.
Losing fat from this area can often be difficult and long-winded, we’ve got 10 effective tips to help you lose the un-wanted belly fat to look and feel your best.
1 – Eat Plenty on FIBRE
Fibre absorbs water and forms a gel-like covering that slows the food absorption through your digestive system. Therefore you are more likely to feel fuller to longer as your tummy takes longer to empty. As a result you’re more likely to reduce the amount of calories.
Are all GREAT sources of FIBRE.
2 – Avoid Trans-Fats
These are un-natural fats found in margarines and some spreads. These fats have been linked to increased inflammation, heart disease, diabetes and abdominal fat gain – with one study showing increases of 33% more abdominal fats on a diet high in trans-fats.
This does NOT mean going ‘low fat’ but thinking about the
Look out for labels with trans-fats or partially hydrogenated fats on and avoid these.
3 – Alcohol
I know – you want to enjoy life and enjoy a
drink or 6. Actually, alcohol can have some health benefits, in small amounts. But it’s been observed that heavy alcohol consumption and binge drinking can lead to an increase in belly fat. In a study of over 2000 people those who averaged less than 1 alcoholic drink every day had less belly fat than people who consumed alcohol less often but had more alcohol on the occasions they drank.
Cutting down (not cutting out) can help reduce your waist size (ever heard of a beer belly).
4 – Eat More Protein
Protein is mentioned a lot a round weight loss, this is because much like fibre protein can increase the feeling of fullness (just for different reasons). Not just that but protein will also increase your metabolism and help you hold on to more toned muscle during weight loss as it helps protect against the breakdown of muscle for energy.
Good srouces of protein should be included in every meal (at least a palm sized portion) such as lean meats, fish, eggs and even whey protein powders.
5 – STRESS
The stress hormone cortisol can be responsible for a reduction in energy burnt during the day.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”
It was also found that women who have a bigger waist also produce more stress hormone leading to a double whammy as research has shown that high stress levels can increase appetite (ever had the urge to binge eat on high sugar foods when stressed? – I know I do).
Therefore, it is vital that you engage in activities that you enjoy and allow you to de-stress.
6- High Sugar Foods
As mentioned above, stress creates a desire for high sugary foods, these are lacking in nutrients but contain high calorie values. What’s more, high sugar diets will leave you feeling hungry much quicker than high fat, or high protein therefore you’ll be reaching back into the cupboards much quicker and eating even more calories (and often you won’t even realise it).
7 – Weight Training
Despite the fat that it’s called weight training and most people want to lose “weight” most people avoid this type of training to reduce their weight. However, research shows that strength or weight training will preserve muscle mass (THE leading cause of a loss of independence).
Resistance training at high intensities can create a HUGE calorie deficit that allows your body to burn more calories for HOURS after the workouts finished. This is through an increase in muscle temperature, whilst having more toned, stronger muscle not only looks sexier, but also allows you to increase your metabolism to burn more calories when resting.
8 – Sleep.
Sleep is important for many health benefits including your weight. Research studies indicate that people who don’t get enough
sleep, or have poor quality sleep, end up eating more calories throughout the day and gain more weight.
Aim for 7 hours sleep per night to reduce the risk of over-eating (as a way to get more energy into our body).
9 – Avoid calories in drinks
Whether it’s fruit juices, fizzy drinks or even alcohol these calories add up and we don’t realise how much it’s making us gain weight.
Consuming calories in liquid form is even worse than high sugar foods, as our brain doesn’t realise we’re taking on calories and we don’t get full by having a can of coke etc.
To drop weight it’s best to avoid calorie drinks altogether, although it can be difficult in social circumstance to avoid alcohol we have some awesome mocktail recipes that are super low in calories, just email email@example.com.
10 – To get where you want to be – you need to alter your lifestyle
You’re where you are right now because of decisions and actions you’ve taken that have got you here. If you wish to be
somewhere different we need to make the necessary adjustments in our lifestyle as well as our diet.
This is why we focus on habits here at Next Level Performance, and why most diets fail to create results.
Create positive habits like going for an evening walk instead of sitting in front of the tv, or reward yourself with actions or items that are calorie free.
If you would like help with any of these please feel free to contact us at firstname.lastname@example.org or on our facebook page @NextLevelPerformance
The Vicious Cycle Of Yo-Yo Dieting
The Main Reason Most People Fail Achieving Their Goals
(and what you should do instead…)
Yo-yo dieting. You know the pattern: You lose weight then you gain it back. You lose weight again and then gain it all back. Over and over and over again.
Today I’m going to share with you the number one reason why people are constantly going on ‘yo-yo’ diets and restarting their programmes. It’s that time of year now where the majority of people will give up on their new year’s resolutions.
So why is this? Why do people always feel the need to start a new diet or training programme over and over again?
The answer’s simple…it’s because they aren’t seeing the results in their health and fitness they’d hoped for. 95% of people who start out on a diet will end up heavier than when they first started. And there’s hundreds of diet and health companies out there worth millions of pounds ( I won’t name any of them here) yet they’re failing to give people the results they want.
These diet ‘giants’ are promoting rapid results (which is what people want) however, if you’re trying to achieve a 2 year goal in 2 weeks, guess what’s going to happen? You’ll end up bouncing back and ending up worse than when you started.
You try to overhaul your entire lifestyle overnight because you’ve seen someone doing something similar on Facebook or Instagram. All the ‘inspiring’ photos of people plastered in filters. Yes, this is great for motivation but it can also have the opposite effect…
If you’re trying to overhaul your life and achieve your goals overnight, I’m sorry to tell you, you’re going to be disappointed.
In our gym we’ve got a quote on the wall that says “the purpose of a goal isn’t to achieve the goal. It’s what the goal makes us as a person that counts”.
Achieving success and reaching your goals means you’re going to develop into an entirely different person. But this takes time. It takes time to become that new version of you.
The person you are right now isn’t the person you’ll be when you achieve your goal.
And this is where the confusion comes from…
People are trying to marry the two together and totally forgetting about the journey to their goal. It simply isn’t a sustainable way to live your life. It will leave you upset and on the constant lookout for new diets and training programmes to start.
So you want a sustainable way to reach your goals right?
And to do that we must take a step by step approach. That’s taking into account your daily habits when it comes to nutrition and exercise. Your goal should be to think about slowly improving these every-single-day. And that’s the answer if you want to truly achieve your health and fitness goals – it’s in the small steps each and every day.
One Degree Change At A Time
When you’re thinking about changing your lifestyle, think about small incremental changes. A great example would be that of a cruise liner. Imagine if that cruise liner was to change its course of direction by just one degree. It would end up at a totally different destination.
And it’s the same with your health and fitness goals.
All of your small degrees of change add up over time to make a massive change. Think about changing one tiny habit every single day – not only that, but sticking to it on a daily basis.
Let’s say for example you wake up 5-10 minutes earlier every day to prepare your lunch. That will have a massive impact over the course of your day. No longer will you be getting to lunch time and thinking “I’ve got to nip to the cafe for dinner” where you’ll pick up some unhealthy convenience food to fill you up. You’ll be ready and prepared for the day ahead.
And if you’re struggling with recipe ideas, then make sure you head on over to the Next Level Recipes Page Here. It’s packed full of delicious and nutritious recipes you can simply download and easily prepare for yourself.
Another little change you might think about making could be getting to bed half an hour earlier. Sleep is vitally important for repair and recovery of your body. The knock on effect of this little change alone is huge!
More energy for the following day
Feel fresh and ‘alive’ in the morning
Fully recovered and recharged
Making these little changes in your life isn’t just going to impact you… Think about how proud your family and kids would be of you for spending more time with them, having more energy and being ‘present’.
If you want to achieve your goals, whatever they may be, whether it’s weight loss, become a more confident person, or just tone up a little, you’re not going to get there as the current version of you right now.
It’s going to take small incremental changes in your lifestyle to create the new, more improved version of you.
Change One Habit at a Time. It Adds Up to Massive Results Over Time.
Let’s make 2017 the year you turn your life around and achieve your health and fitness dreams. Feel free to send me any questions to email@example.com and I’ll get back to you.
Losing Weight: The Most Important Thing You Need to Know (and what you must forget)
I got a great question the other day from one of my clients who was getting a little confused about what’s meant by ‘good’ nutrition. Nutrition for weight loss can be a bit of a minefield with so much conflicting information on the internet and in the media.
I’m going to put things straight and lay out what you need to know about nutrition when it comes to weight loss (and what you can forget). I’m going to share with you the single most important factor when it comes to losing weight.
How many different diets have you come across when you’ve been searching for an answer to lose weight?
- Low Carb
- High Carb
- Low Fat
- High Fat
The list is endless!
But what’s the correct approach? What information should you listen to as well as who not to listen to?
I’m going to keep things super simple so it’s really easy to understand. Because, let’s face it, if it’s confusing and overwhelming, you’ll struggle to take action and implement what I want to share with you.
This is for you if you want to focus on getting better weight loss results and change your body shape for the better!
So let’s dive in…
The most important factor when it comes to weight loss is calories in VS calories out.
Whether you’re on a low carb diet or following some other protocol, it all comes down to manipulating how many calories you’re taking in.
Let’s say for example you’re on a low carb diet…
All you’ve got to do is minimise the amount of carbs you allow yourself to eat which means you’ll be limiting the overall amount of food you’re eating. You could set yourself a rule of not eating carbs after 6PM. A lot of people I’ve worked with tend to snack around this time and reach for the take away menu. Reducing your carbs in the evening will lower your overall intake.
Every single diet or healthy eating protocol you see, no matter how fancy they are, they all essentially do the same thing (if your goal is weight loss). They get you to reduce your calories putting you in a calorie deficit so you can easily lose weight.
At Next Level Performance, we don’t try to over-complicate your nutrition. We make sure we focus on the easiest possible way for you to improve your body shape. If for example weighing each of meals out sounds like too much hard work and you know it’s not sustainable, then we’ll find an easier solution. We could measure your food intake by using your palm as a portion size indicator.
A palm sized piece of protein, a fist sized portion of carbs and and a thumb sized portion of healthy fats could be an example of a balanced meal.
What can you do right now?
Start by looking at the overall calories you’re consuming each day. Begin reducing them a little at a time. Make sure you don’t reduce them too much at first – we don’t want to destroy our body and deplete our energy supplies.
Your body needs a certain number of calories just to function on a day to day basis. Your heart, your brain and your digestive system all require calories to function.
Are you struggling with your weight loss and knowing what to eat (as well as what to avoid)? Well, I’ve got some great news for you…
If you head on over to www.nextlevelrecipes.co.uk , you’re going to find a whole section dedicated to identifying how much food you need to be eating on a daily basis to achieve your body composition goals. You can easily log on, input some simple details and you’ll know straight away how many calories you need to be shooting for every day. It’s really simple!
Do calories matter?
Like I said before, the main factor that determines your weight loss is calories in VS calories out. You have to be in a calorie deficit to lose weight. Say for example you maintain your weight by eating 2000 calories a day, if you lowered your overall intake to 1800, you’d lose weight – you wouldn’t have to worry too much about where your food was coming from.
If you’re looking to keep your immune system strong and maintain an overall healthy body, it’s essential to focus on where your calories are coming from. You should be looking at getting the majority of your food from ‘healthy foods’. These are foods that have been grown from the ground or are animal sources as such as potatoes and rice or chicken and beef.
Eating these kinds of foods will massively improve your energy levels and overall bodily functions compared to eating the same amount of calories coming from less optimal food such as takeaways and fast food.
Right now, all I want you to do is focus on your portion sizes and reducing them down a little step at a time. Don’t go crazy! The lower you deprive your body of the calories it needs, the more uncomfortable you’re going to feel and the less optimal you’re going to perform. And as you’ll know, at Next Level Performance, we’re all about getting you performing at your absolute best.
Nutrition is really simple when it comes to losing weight and you stick to the few key basics I’ve shared with you. Not only is it simple, it’s what you’re going to be able to stick to in the long term.
You don’t have to cook fancy food or complicated masterpieces – just good food from fresh ingredients
That’s all for today. Make sure you check out www.nextlevelrecipes.co.uk for some fantastic recipes to follow as well as a simple calculator to figure out how many calories you need to be eating on a daily basis to achieve your health and fitness goals.