Author: capel

Whey vs Casein

Whey vs Casein

Walk into a supplement shop you will come across at least five to ten different tubs of protein all claiming to be the best there is. Truth be told, they all have their pros and cons. Here are two types of protein most commonly found […]

Full body sessions or body-part splits?

Full body sessions or body-part splits?

If you go into a commercial gym, odds are, you will see the majority of people training body part splits. Why? Body part splits have been popularised by fitness magazines and bodybuilders. This has led to Full body training sessions being completely overlooked. Bodybuilders are […]

Healthy and lean for life

Healthy and lean for life

There is no perfect diet. It doesn’t exist.
 Atkins
 Paleo
 High fat / low carb
 High protein
 intermittent fasting
 Slimworld
 Weightwatchers
 iifym

All these diets work. Not because there is something magic about them. They work for one reason and for one reason only. They create a calorie deficit.
Calories in versus calories out is the simplest way to explain how we lose or gain body fat.
If you consume more than you burn, you are going to gain weight. If you burn more than you consume, you are going to lose weight.
There is a lot more to it than that but if you can wrap your head around energy balance, you are 80% of the way there.
We do not recommend any specific diet to our clients until we find out what is going to work best for them.
The diet that is going to work for you is going to be the one that you can stick to and doesn’t feel like a diet.
None the less we have general guidelines we like our clients to stick to for several weeks before venturing into other diet plans.
This is not a specific diet but a general guideline on how to eat for fat loss.

  1. Eat every 2-3 hours to avoid binging and keep blood sugars level
  2. Eat vegetables with every meal
  3. Eat a complete, lean protein source with every meal (one fistful for males / half a fistful for females)
  4. Eat fruits and vegetables as your carbohydrate source and only eat other sources such as bread, pasta, rice and potato around your training sessions.
  5. Eat healthy fats daily. Its vital for hormonal production and will help you stay fuller for longer
  6. Don’t drink beverages with calories (Fizzy drinks, juices, smoothies, Frappuccinos and chai are out of the question!)
  7. Eat whole unprocessed food as often as you can.
  8. Plan ahead and prepare meals in advance. When you are hungry its easy to flip the switch and engulf a roll, bar and drink but if you have a meal with you you have a much better chance of sticking to the plan.
  9. Plan to break the diet 10% of the time and know what you are going to have. This will keep you on track. You can eat your treat and get back to business.
  10. Eat as wide a variety of fruits and vegetables as possible. Forget the old food pyramid. Ten portions of fruit/ veg. Your body will thank you for it.

Facebook
LinkedIn
Instagram