SCALE WEIGHT FOR FAT LOSS – LETS TALK EP5

Scale Weight For Fat Loss

Lets Talk – EP5


Hello again, its me, Andy, hi! I’m currently writing this in the sun, sipping on a coffee, new beans by the way, they taste amazing! Maybe I should start doing coffee reviews? Anyways, going off topic, I thought this week I would chat about scale weight, and no, I don’t mean the kitchen scales.

I have been dieting now for 2 weeks and I kind of forgot how much being on restricted calories can effective your mood. I can literally go from bouncing with energy, to “don’t come near me”. Main reason I have enjoyed not being in a deficit the past 6 or so months, simply because I know, and everyone else knows what Andy they are going to get. And talking about moods, its also amazing how much the scale weight can effect your mood and even your day if you weigh yourself first thing in the morning.

A lot of people will tell you don’t focus on the scale weight, go by how you feel, which is true, solely relying on the scales to dictate whether you are losing weight or not is a bad idea, however, in time you do want to see it go down and its so frustrating when it doesn’t. And that is one thing I have really tried to switch in terms of mindset recently, If I’m feeling good, weigh myself and the scales go down, I sort of tell myself “hey, it hasn’t gone down, but do you know what, I feel good, I look better, so I’m just going to ignore it”. I won’t ignore it in the respect that it didn’t happen, I will still log that weigh in as it good to get my weekly average, but I won’t let it affect my mood or eating habits for the day.

In the past I would get in the habit that if I didn’t see the scale weight go down at all, at least every other day, then I would just eat less and less and less, until it did. Which may I add is a terrible idea. What Im trying to get across here is don’t be so focused on the scale weight, If your sticking to your diet then in time, it will drop, you have just got to be patient. Its frustrating I know, but your body doesn’t like fat loss and it will almost fight you to stop it from happening. Morale of this story, do as I say, not as I did. I say did because I’m much the wiser when it comes to fat loss now, but years ago I was absolutely clueless. Thankfully I did a degree in this kind of thing so you would hope I know a thing or two.

Anyways, hope you enjoyed this weeks episode, talk soon.

Andy

 

INTERMITTENT FASTING FOR FAT LOSS – LETS TALK – EP4

INTERMITTENT FASTING FOR FAT LOSS

LETS TALK – EP4

Episode 4 already! Blimey.

I thought I would talk about Intermittent fasting this week because strangely two clients have started using this approach to their nutrition and I too have been using this approach to manage my calories recently.

So what is intermittent fasting? It’s an extended period of time where you go without food. Typically most will fast for around 16-18 hours, giving them a 8-6 hour window to consume their calories for the day. For example you may eat your last meal for the day at 8pm and then your first meal the next day won’t be till midday.

The reason some of my clients and myself have recently started utilising this technique is because its a useful way to manage your calories for the day, especially if you are on a restricted amount of calories. It is by no means a magic diet, its just a strategy to help ensure your remain in a calorie deficit if fat loss is your goal.

Ask yourself this, do you eat breakfast in the morning out of habit or are you actually hungry? If you do it out of habit try a few more hours until you break that fast (breakfast), however, if you are actually hungry in the mornings and need something to start your day then this style of intermittent fasting may not be for you. BUT you could try the other way around, for example eating the majority of your calories between the hours of 8am and 4pm, if you are the kind of person who doesn’t get hungry in the evenings.

If you are working out make sure to have some form of nutrition around your workout, whether that be before, after or both, as we want to be fuelling our workouts and recovering properly.

So, to recap, intermittent fasting can be an effective tool to manage your calories for the day, it is not a magic diet that is going to burn more fat.

If your goal is fat loss, try it, see how you get on and let me know!

Talk soon.

– Andy-

SUPERFOODS – LETS TALK – EP3

SUPERFOODS – LETS TALK EP3

Superfoods… are they really a thing?

These so called “superfoods” (which there is no real definition for by the way) claim to reduce risks of chronic diseases, boost our energy levels and improve physical performance, but is this really true?

Firstly, brands are banned from claiming such health claims unless supported by scientific evidence. So all foods labelled with these health claims must be true right, because science says so? Not necessarily. A lot of big brands will actually fund academics to research the ingredients within their products. Which are often in a very concentrated form, NOT found in your so called “Super Juice”.

Lets be honest we all want to believe it, this vegetable or that fruit can help cure diseases with their anti-oxidant properties. And although some evidence does suggest these antioxidant containing foods can have health benefits, its pretty inconclusive. So, rather than relying on a single food, focus more on your day to day diet.

No “superfood” is going to compensate for days/weeks worth of unhealthy eating. Look at the bigger picture and start eating like an adult. Eat fruits, vegetables, wholegrains, a Mediterranean diet is a perfect example of this, lots of fruit, veg and fish.

Im not saying never eat or drink a product labelled as a superfood again, as it is most likely going to be packed with nutritious ingredients. But dont go in with the mindset that eating this singular superfood is going to cure all lifes problems. Address your diet first and use these nutrient rich foods as a way to maintain that diet.

But remember a juice claiming to have x amount of fruits and vegetables is likely to be 10x the price of a punnet of blueberries and a bottle of water, look after that bank account!

– Andy –

Cheat Meals – Lets Talk – Ep2

CHEAT DAYS – ARE THEY HINDERING YOUR FITNESS GOALS?
LETS TALK – EP2


I use to have a cheat day every week, well actually, it started as a cheat meal which eventually developed into a cheat day. But I stuck to my diet all week so I ‘earned it’ right?

Come on, even reading that sounds ridiculous. Eat a healthy balanced diet all week and then essentially binge for a day, thats a recipe for disaster right there.

I now don’t have ‘cheat days’ at all. If I’m craving something, I’ll just incorporate it into my weekly diet. Having a cheat day at the end of the week is a terrible idea, you’re rewarding yourself with food, creating an awful relationship with food. Just like they say don’t binge drink, drink a couple of glasses of wine through out the week rather than hammering a bottle or two on a Saturday night. Having a cheat day can offset some rather terrible habits and most certainly effect your hard earned progress.

Balance. A word that has kind of been overused and lost its meaning recently. But my take on balance is where different elements are of equal proportions. Use a flexible approach with nutrition so when you crave something that you may bank for your ‘cheat day’, have it when you crave it, a chocolate bar, a slice of cake, some ice cream, some pizza. By nipping that craving in the bud as soon as you get it your much more likely to stick to your diet and keep on progressing towards your goals. Remember to follow the 80/20 rule, 80% of your diet should be made up of wholesome, nutritionally dense foods and the remaining 20% can be whatever you like.

You want to be able to adhere and sustain your diet it for a long time, so make it enjoyable, don’t suffer. It’s a marathon, not a sprint.

Any questions or diet advice please get in contact with me, I’m always here to help!

– Andy 🙂 –

LETS TALK – Episode 1 – My First Month as a Personal Trainer

Welcome to the LETS TALK series!

At least once a week I will upload a blog post that could be about a variety of different topics from, workouts, nutrition, supplements or just a general chat. These won’t be too long as I know you are all very busy.

Hopefully you will walk away with some extra knowledge from these posts to help you on your health and fitness journey OR even just get to know me a little better.

We are kicking off Episode 1 of LETS TALK with a little story about my first month as a personal trainer.


IT’S NOT ALL SUNSHINE A RAINBOWS

Although I have been personal training now since the new year, I would say the month just gone (March) was my first proper month of personal training, where business has just got started. The reason for that is because the baby stages of being a personal trainer are slow and can even be a little disheartening, you have all this knowledge, all these skills to help people but no body wants your help, but you have to tell yourself, why would they?

I may have the qualifications, knowledge and belief that I can essentially change someones life, but what have I got to show for it, what proof do I have? That was the first thing I learnt, you are fighting an uphill battle from the start. You need to get clients to show what you can achieve with them, but thats the first hurdle, YOU need to get clients.

So, lesson number 1, you have to a lot for nothing, to hopefully do a lot for something. For both 1-2-1 and online coaching I launched free coaching, yup, entirely free. But what this did was firstly get me clients, because who doesn’t like free stuff, but it also highlighted to me how much I love what I do. Mini wins from clients on a daily/weekly basis and them sharing it with me filled me with so much joy and sense of well being, I still can’t quite believe this is my ‘job’.

Lesson number 2
, you have to WORK and I mean really work. Im yet to have a day off, I don’t mean to say that in the sense that, ohhhh look at me, the hustle, the grind. Its more to the point I haven’t quite figured out a structure where I have a day off. I will never have a day off where I just do nothing all day, thats torture to me, but doing slightly less work needs to be factored in, otherwise I know I will burn out fast.

Lesson number 3
, my clients are nothing like me. Im very regimented and if someone tells me to do something I’ll do it, with no real questions asked, my coach AJ must love me. But what I have learnt is clients may not hit their macros everyday, they may only be able to train 3 out of 4 sessions, they may even lie, because they don’t want to feel like they have let me down. But what you have got to remember is what they are doing now, is most likely a hell of a lot better than what they were doing previously and they are going to get amazing results from that. It may not be perfect, but as long as they are happy with the results they are getting, thats the main thing.

Those are probably the top three things I have learnt in my first month as a personal trainer. Trust me, there are a hell of lot more lessons learnt, but I don’t want to bore you. I think you get the picture by now. Starting out as a personal trainer is hard, but once you get going, boy does it feel good to know you are changing someones life for the better. I’ll check in with you again in a few months down the line, and report on how things have hopefully, progressed.

Thanks

Andy 🙂