Let’s Keep It Simple (KIS)!
If you want to lose weight, you need to focus on the quantity of calories you eat.
If you want to be healthy, you need to focus on the quality of the calories you eat.
If you want to lose weight and be healthy you should focus on the quantity and quality of the calories you eat.
How much you eat will determine whether you lose or gain weight. If you are in a calorie deficit you will lose wight, if you are in a calorie surplus you will gain weight. What you eat in this case might not matter as much. For example you could have burgers and chips every day, and once you are in a calorie deficit you will lose weight. However, the problem arises in that the “quality” of foods like burgers and chips is not great. They are processed calorie dense foods. Thus you may not feel great if you eat these types of food every day. If you want to feel great, you need to eat wholesome quality foods.
Bottom line, If you want to lose weight and be healthy you should focus on the quantity and quality of the food you eat.
“I’m too busy to workout”!! How often have you heard that, or said it to yourself?
Question for today!
How much time did you spend on:
Social Media, Netflix, Working out?
Did you know the average person spent:
2 hours and 24 minutes per day on social media in 2020.
PLUS they spent 1 hour and 16 minutes per day on Netflik.
They may have spent 2 hours over the course of the week working out/ exercising/ strength training, i.e. 17 minutes per day!
Over the course of a year that’s roughly 876 hours a year (37 whole days) on social media, 462 hours a year (19 whole days) on Netflix, compared with only 104 hours (4 whole days) of physical activity.
Think about that the next time you hear that little voice at the back of your head saying you are too busy to workout! Shift the pendulum and work out/ exercise/ strength train a bit more, and a little less time on social media/ Netflik! Your body, mind, health and wellbeing will thank you for the switch!
This is the quotation I have up on the wall of my Personal Training Studio.
Too often we compare ourselves with other people. We naturally compare ourselves to others even though we know we shouldn't, we still do it! Particularly now in the age of social media where pictures are shared by a lot of people. But we don’t know their full story, like how long have they been working out, how much time they have for exercise, how much sleep they get, what stresses they have, and what types of food they eat. And then there are also the photo effects like lighting and photoshop! So many factors go into how you are feeling and looking.
Pay attention to one thing and one thing only.
Are you better than yesterday? Are you progressing with what you're doing? It doesn’t matter how fast or slow, as long as you're moving in the right direction. Keep aiming for that 1% better than the previous day/ previous workout. Keep your energy focussed on YOU!
Rest day! All the “R”s: Rest, Recover, Recharge, Reset & Re-evalaute
Having a rest day is so important. It allows the body and mind time to recover and recharge. But it is also an opportunity to Reset and Re-evaluate. You should take at least a day off per week from strength training. And while you rest and recover, do take the time to Reset the goals for the week ahead. What are the key things you want to improve upon? What are the things you want to progress? What 1% improvement are you going to make for the next day? By re-evaluateing while you are resting you get have a major win:win – your body and mind recovers, and is recharged for the next set of accomplishments!
One of my clients has lost 2 stone (28.7 lbs, 13Kg) – his weekly weight results are in the graph above. When I asked him about his journey, he said the most important thing was that he has been feeling great, that that feeling was more important than the weight. It got me thinking, which comes first: weight loss results, or positive mindset/ feeling?
One might argue you need to see some weight loss before you start feeling better. Or you could argue you need a positive mindset to get started and to keep going. For most people a positive spiral develops: Weight improves, sleep improves, eating improves, strength/ muscle increases, and the person feels much better. This positive cycle builds on itself and things keep improving.
When I asked the client more about how he accomplished his results, the main things were:
The one problem he has now is he needs to get a whole new clothes wardrobe! His pants size is down from 38 to 34 inch, and his shirt size is gone from extra large to large! Some people might love to have that problem! And remember what he said: “Feeling great is the most important thing”!
There is no special pill you can buy in a shop or online. The only magic pill for weight loss and muscle gain is consistency! It’s as simple as that! Consistently be in a calorie deficit, move every day, and workout/ strength train on a regular basis. It takes times, so it is a question of prioritising your time and putting your exercise and strength training as a non-negotitable, must do item. If you do this you will see sustainable amazing results.
If you want to lose weight and build muscle, it is best to do strength training before cardio. The reason is that usually what you do first is what you do best, and also you have more energy at the start of your workout.
Strength training requires all of your energy to perform at your maximum and at your best. Cardio is a way to burn some extra calories and to improve your stamina. It’s ok to do this second as you will probably burn the same amount of calories whether you do it first of last.
Another way to look at it is before you start your workout, your body is full of “easily” accessible energy. If you do your cardio first, then you are burning off all the easy to access energy. Take an example of using 200 calories. Those 200 easy to access calories would have made your strength training way more effective. You would have more energy stored in your body but most of it isn’t available as quickly as you need for lifting weights, especially short burst of energy for lifting and strength training. However, it is ok for cardio workout to tap into the additional energy in a continuous manner, particularly for burning some extra calories.
So, to optimise your workout, lose weight and build muscle, you should do strength training before cardio.
Focusing on these five things of exercise, nutrition, sleep, friendships and controllables will help you manage your stress level better.