We often get asked what is the “best” thing to eat for breakfast, or I ate some “bad foods” at the weekend so it was a write off. Eating a clean healthy meal can’t make you burn fat and eating junk food doesn’t make your put on fat, but which option is your body going to want and thank you for.
Eating a healthy nutritious diet will mostly likely put you’re in an energy/caloric deficit (fat loss) and eating majority junk, processed foods will mostly likely put you in an energy/caloric surplus (fat gain).
That doesn’t mean you have to force feed almond milk and celery down your neck as it has this magical power – but then not to panic if you’ve had a day out with family or friends and have eaten ice cream, pizza and donuts.
Look at the whole picture and not the minutiae. We need to find the happy compromise where the majority of your diet is “clean” healthy nutritious foods that will give you energy, refuel you and make you feel great. However, allowing the “junk” processed foods as treats – not staples in your diet.
I hope this makes you feel less overwhelmed when thinking about nutrition.
1 – You’re consuming too many calories – sounds simple, however you may think you are eating the correct amount of foods, but you could just be going over slightly each week. For example, when you believe you have had a good week eating healthily, however at the weekends totally ignoring the amount of foods being consumed. Which is raising your weekly average to maintenance, thus meaning you are stuck in the same position each week.
Solution = be careful of how many treat/cheat meals you are having at the weekends and keep main meals similar to what you are having in the week. If drinking alcohol refer back to last weeks emails
of better alcohol choices.
2 – You’re not eating enough! Mad as it sounds but ever so common. Let me simplify. Say your body will be in a calorie deficit at 2000kcal and you are now burning body fat – why drop down to 1000kcal but get the same results as you would do consuming 2000kcal. Which calorie target do you think is more filling and sustainable 2000kcal or 1000kcal?
Solution = do a food log in myfitnesspal and see what your daily average is, let a HQ Trainer know and we can give your direction on how to resolve.
3 – You think carbs are the enemy and what makes you fat. This is due to media and celebs telling us to go low carb! Of course it will make you lose weight at the beginning – it’s because you have reduced calories from the carbs you cut. The results will stop eventually – so what you going to cut out of your diet now?
Solution – Cut out processed junk foods (bread, pasta, cakes, biscuits) this will reduce your calories. HOWEVER keep good carb choices (rice, potatoes, beans, quinoa) as these will fuel your workout and give you energy in your day to day life. Who doesn’t like carbs hey?
4 – You’re impatient – a lot of people underestimate the time it takes to burn body fat. It is estimated there is 3500 calories in one pound (lb) of fat. So you cannot burn that much in a day, your’e looking at spreading that deficit over the course of a week.
Solution – keep being consistent. It may seem frustrating, never the less it will come off with time if you do everything we say on a consistent basis. Enjoy the journey of getting stronger, fitter and healthier. Fat loss should be looked as the bonus!
5 – You’re not sleeping – this is where the body generates, fixes, repairs, up regulates hormones, burns fat. If you’re only getting a couple hours sleep each night, your body becomes stressed which makes it run down. It will not want to burn body fat in this state and you maybe consuming more high energy sugary foods to keep you going. This is a bad cycle.
Solution – Try to go bed early in evening and put work to one side. No electrical equipment or use night screens. Try taking ZMA (zinc and magnesium) which can help you fall asleep quicker and deeper, it’s a natural supplement.
We all love peanut butter well I bet most people reading this post love peanut butter but the problem is most of us are simply not aware of how much foods like peanut butter can effect our results.
First things first. Don’t stop eating things you enjoy. Just get educated!
The difference between building the body you love and the body you hate sometimes comes down to only a few hundred calories. So here’s a picture of the difference.
Just beware. Cheese is very similar also.
I know we constantly go on about building a metabolism to get the physique you desire. So I thought I would try and put it into an example so it’s easy for you to visualise why it’s so important.
I want you to imagine a metabolism as a car engine – imagine a small 1.0 litre fiat. This is someone with slow sluggish metabolism. Petrol in the car is the fuel – this is body fat.
If the 1.0 litre Fiat sits there with the engine on, a full tank of fuel (50 litres), the little Fiat would stay running for a long time burning very little fuel. Training at HQ sessions is like pressing the accelerator – thus burning more fuel.
In comparison, someone with a good metabolism would have an American Mustang with a 5 litre engine, on the same amount of fuel as the fiat (50 litres). If you leave this car running and pressing the acceleration pedal a few times (HQ sessions). This car will burn fuel (fat) 5 times as quick.
Fortunately for us, we can build a bigger engine (metabolism) where as the car will not be able to. We do this through;
I was asked a great question in the recent acceleration day if a person could overtrain? It is actually a possibility! To see if you are you need to look for these signs;
Not to to say if you have a couple of these symptoms you are overtraining it could be a different matter all together. It would be extremely hard to overtrain at HQ it would be mean you would be training with us twice a day and doing extra activity outside of HQ, an athlete who trains for 8 hours a day could overtrain very easy, but it wouldn’t be possible at HQ.
A member at HQ couldn’t “overtrain” however they could “undercover”. If you aren’t getting over 7+ hours solid sleep, drinking at least two litres of water a day, not eating enough calories (proteins, fats and carbs), you have high stress levels in your life, are ill. there are many factors that can affect your ability to recover from a Transformation session. Its is important to recover as it will slow results down and we know you don’t want that!
So spread workouts over the week, eat calories that we recommend, have a refeed/cheat day, go for gentle walks, foam roll, go for a massage, stretch, sleep and nap as much as you can and drink plenty of water. If you implement as may of these strategies into your day to day life your body will fully recover, you will feel amazing and your results will speed up! Win win :)
Remember recovery is just as important as training hard.