Weight Loss & Toning = 80% Diet & 20% Training

You are probably hearing it more and more often that what you eat will help you further your fat loss goals more significantly than how often you work out.

"You can't out train a bad diet".

This is due to a number of reasons, including the fact that we burn far fewer calories than expected during a workout, and it’s incredibly easy to eat those calories right back after the gym. So is the 80% diet, 20% exercise really the way for fat loss?

Absolutely with no exceptions. 

To lose 1lb (0.45kg), you need to achieve a 3,500-calorie deficit. If you’re following the 80/20 rule, you ideally want to burn about 750 calories through exercise within the week and the rest comes from dietary changes.

To put this whole 80/20 rule into perspective you would need to run about 7-10 miles a day (depending on the individual) to burn that 1lb of fat. This is, not time practical for most of us, the average person can’t keep up this pace without suffering injury and significantly increasing their caloric intake in order to fuel them through the run and this amount of running is not going to be helpful when your looking to get that toned look. Follow the link for why just cardio wont make you toned. The Secret To a Toned Look.

This doesn't mean you just cut out exercise it offers so many health benefits and if looking toned or putting on some serious muscle is the ultimate goal it is essential.

 

Why fat loss can slow down.

Eating less food and lowering your body fat stores is perceived as an indicator of low energy availability by your body. So to prevent yourself from "starving" while in a prolonged fat loss phase your body makes metabolic adaptations that promote a decrease in energy expenditure and an increase in caloric intake.

This means that the leaner you become, the less energy your body tends to expend through spontaneous activity, exercise activity, and while at rest. Overall satiety levels also tend to decrease while hunger increases over time, which can lead to a consuming more food.

This helps explain why fat loss generally slows down if you have been dieting for several months.

Don't get frustrated, its a journey, at this point vary your training programme to keep your body guessing, monitor your calorie intake and adjust as needed, remember time and consistency are key to sustainable  fat loss.

Dynamic Stretching When & Why.

Dynamic Stretching is much more effective than static stretching when it comes to preparing for a training session and should be a big part of any warm up.

Dynamic Stretching involves working a joint or series of joints through a full range of motion, while simultaneously actively lengthening the muscles and preparing the muscles for the more intense exercise to follow.

Dynamic stretching can be anything from lunging, twisting, squatting, reaching pushing and pulling. As long as it at an appropriate intensity and uses the areas of the body that are to be used in the workout.

Another advantages of dynamic stretching include:

If you are interested in learning more about how to warm up in a dynamic way, contact me I am happy to help.

 

Static Stretching When & Why.

Static Stretching is used to stretch a muscle while the body is at rest. It is comprised of various techniques that gradually lengthen the muscle to an elongated position (to the point of discomfort) and holding that position for 30+ seconds.

Statically stretching a muscle before training has been shown to interfere with performance and augments the joint and can promote instability in the joint making the person more susceptible to injury. 

However stretching after a training session as part of a cool down to help improve flexibility can lengthen a tightened muscle. It can also help relive stress and tension.

Static Stretching should be done NOT BEFORE a training session but AFTER!

For your warm up I would start with Dynamic Stretching, stay tuned blog post to following on Dynamic Stretching.

 

Want a Faster Metabolism?

For a faster metabolism all you need to do is grow some muscle! Muscle is what we call metabolically active tissue. This means that your body expends calories to maintain it while you are at rest. The more muscle you have the more calories are required.

HOWEVER, Because of this, a common thing I see with clients is that they believe once they gain some muscle they can eat a lot more food and still stay lean.

This is not really the case, research shows that the effects of muscle growth on your metabolic rate shows only a very small increase. For every 1lb (0.45kg) of muscle you gain, most people will burn an additional 6-10 calories per day.

So if you want to have one extra 200 calorie snack each day, you will need to gain upwards of 20 lbs (9kg) of muscle, which can take years to accomplish.