Monthly Archives: May 2015

10 Fat Loss Faux-pas

The next trap that catches a lot of people does so because if appeals to their desperation, they need for a result, no matter the cost financially or physically.

Fat Loss Faux-pas #4 – The Quick Fix

There are numerous companies that will for lack of a better word ‘prey’ on those who have struggled to achieve results through conventional methods (diet adjustment, exercise and life style changes). This happens because they hit an emotional cord, because of that the unknowing victim will justify going on a 600 calorie shake diet with logic, not matter how stupid or dangerous it really is.

I understand that losing weight isn’t easy for everyone. Some lose lbs effortlessly each week, other struggle to shift 4 lbs in a month and this leads them down the dark and narrow path of meal replacement fad diets which once started must be followed forever!

Ok, maybe not forever but I have witnessed several people get great weight loss (not fat loss, WEIGHT as in muscle), shortly after returning these ‘successful’ weight loss programs they return to eating properly again and often pile the lbs back on.

Try to stay away from the allure of the quick fix, stick with whole foods that a highly nutrient dense, you will find you lose fat slowly and steadily but the weight is more likely to stay off.

The sad truth about the quick fix is this; there isn’t one.

Hard work, patience and persistence will pay off and get you to where you want to be. Don’t worry of you’re not getting there as fast as someone else as long as you’re getting there, remember the story of the tortoise and the hair.

Enjoy
Ross

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10 Fat Loss Faux-pas

The Faux-pas are in full swing now, with the first two being fairly easily avoided. As we work our way through all 10 you will find that each one of them is controlled by YOU, it’s up to you to be vigilant and avoid the problems that have claimed many a fat loss goal.

Fat Loss Faux-pas #3 – Not Eating Enough

This might seem counterintuitive, but losing body fat requires you to keep eating otherwise you will find your metabolism slowing, along with your fat loss progress.

When people start on new ‘diets’ they will cut out a lot of foods from their normal eating regime, while they will certainly get a quick drop in weight, they will also get a sharp drop in metabolism too. If you think that starving yourself if the best way to lose weight then I’m afraid I have some bad news for you; it isn’t.

Reducing caloric intake to 1000 calories or under can lead to muscle atrophy (muscle wastage), while some might revel at the idea as they don’t want to be ‘too bulky’ – it infuriates me when people say that – the result will be that their body is more likely to store fat despite their best efforts to shift it.

For a rough guide to how many calories you need to eat per day multiply your weight in lbs by 11-13, this will give you a good range to be in to help you lose fat. You will also need you required protein and fat intakes which can be found by multiplying your weight in lbs by 0.8 for your required protein in grams, and 0.4 for your required fat in grams.

Once you have your protein and fat requirements multiply your protein dreams by 4 and your fat grams by 9 to get the calories required for both, add those together and subtract their combined total from your required daily calories, this will leave you with your calories needed from carbs. With that number divide it by 4 and you will have your required grams of carbohydrates per day (around 10-15% of that number will need to be fibre).

E.G

175Lb x11 = 1925calories
175.x0.8 = 140g x4 =560calories
175 x0.4 =70g x9 =630calories

1925 – 560 – 630 = 735calories /4 = 184g Carbs (27g fibre)

In short you want to amen sure you’re feeling your body, starving yourself will only lead to problems.

Enjoy
Ross

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10 Fat Loss Faux-pas

I hope after reading yesterdays first faux-pas you’re well on your way to understanding the difference between boredom and hunger, because today it’s time to learn a new potential trip hazard to avoid.

Fat Loss Faux-pas #2 – Don’t Drink Your Calories

With the explosion of health and diet drinks in recent times it has become all to easy for the lines of common sense to become blurred. You would hope that just because something is shiny and new, or labeled as the ‘magic’ drink that will help melt away fat that people would stop and find out if such claims were true. Sadly that’s often not the case.

Diet drinks, sport drinks, meal replacement shakes aren’t the only culprits to blame. Fruit juices, smoothies, low calorie soda’s and excessive visits to big brand coffee shops are up there too. In the fast paced world we live in convenience wins the day, often leading to people over consuming calories from drinks that they think are healthy when in actual fact they’re not.

Before I go on answer this question – What do you see athletes drinking lots of?

I shall come back to the answer for that shortly.

Don’t get me wrong, there is nothing wrong with having the occasional choice of beverage from the few examples above, but when some are avian upwards of 6per day the extra calories can soon begin to mount up. This is not only because of hidden or unnoticed sugars in the drinks, but also the fact that drinks of this ilk happen to increase hunger rather than suppress it.

Try to remember that more refined sugary things you drink or eat, the more your body will want.

Have you had a think about the question from earlier?

If you were thinking water was the correct answer then well done you :). You may have a gold star, in fact you may have two gold stars and a lolly pop just like the dentist used to give you for going to see them; though in hindsight the dentist was probably ensuring you would have a nice cavity filled mouth from eating too many sweets so they would have a life long patient… on second thoughts no lolly for you. Just the gold stars.

If you thought sports drinks then don’t worry, we all make mistakes, there’s no need to beat yourself up about them (unless they’re really stupid like putting your laptop in the dishwasher, then there’s just no hope for you).

In summary, keeping an eye on not only the amount of drinks you’re having per day but also the type will go a long way inhaling you reduce needed calories and lose more unwanted weight and fat.
Oh, obviously alcohol is loaded with calories so try not to have more than 2-3 drinks per week.

Enjoy
Ross

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10 Fat Loss Faux-pas

Firstly I want to say Thank You to all of those who Read, Liked, Commented and Shared the 10 Highly Successful Habits of Fat Loss. It’s because of your support and request that I am going to write another short series on the potential pitfalls that insnare people on their fat loss journey.

With any further a-due, lets get cracking.

Faux-pas #1 – Eating When You’re Bored

People often confuse boredom with hunger. It’s a nasty habit to have because it will result in you heading towards the fridge or right to the snack draw for some sweet/savoury treats that will do nothing for your waistline.

You will find that when your mind is occupied you won’t feel hungry until your body decide to let you know via Ghrelin (think the Hunger Hormone).

So why do we eat when we become bored?

Personally I feel it stems back from early childhood. If we got bored 9/10 times our parents had 2 responses to this –

1: Go outside and play/play with your toys.
2: Eat this bag of sweets.

The first encouraged creativity, socialising and activity. The second was the easy option to get you to keep quite.

This faux-pas is easily avoided, you can even use number 8 of the 10 Highly Successful Habits of Fat Loss ( https://rossfitpt.wordpress.com/2015/05/05/the-10-habits-of-highly-successful-fat-loss-8/ ) to aid you in manoeuvring around boredom, you simply need to have a bottle of water with you (500ml is a good size) and drink it. If your body really is hungry you will find yourself searching for food within the next 20min, but if you were just bored you will soon realise the difference and learn your bodies personal signals.

Alternatively you can opt for some form of activity if you don’t fancy drinking half a litre of water, perhaps Knitting might interest you?

The main thing to take away from this post is you need to learn to listen to your body and tell the difference between real hunger and boredom.

Enjoy
Ross

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The 10 Habits of Highly Successful Fat Loss

I have given you the 9 of the 10 Habits of Highly Successful Fat Loss.

Today it’s time for number 10, I do hope you put the 10 habits in to action because they will help you lose body fat and keep it off.

Here are the first 9 to jog your memory:

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
6 – They Avoid Looking RIGHT At Snacks.
7 – They Eat More Protein & Fibre.
8 – They Drink Plenty of Water.
9 – They Make a Small Change Everyday.

I hope you’re ready for the last habit because this is the one that will change your life, I guarantee it.

Habit Number 10: They Start TODAY!

The last habit is more a call to action, but it’s a highly effective one it has to be said. The people who are highly successful at losing fat and keeping it off don’t wait until Monday to start making a change.

This habit also crosses over in to the real world because you won’t find any successful people who ‘make it’ that don’t have the attitude of

“Lets get started NOW.”

Procrastination is the downfall of many a goal (health, business or life style related).

The power of now, it’s an amazing thing, if you wait to start something you might be inclined to give up on it just as easily. Thus losing your chance to make a real difference in your life.

Do you really want to let that opportunity go?

The excuse of “It’s the middle of the week, I shall start a fresh next week.” is the first sign that you will give up.

Don’t start Monday, start today!

Write down this sentence (filling in the blanks as you see fit):

I want to XYZ (Lose 1 stone) because it will XYZ (Make me feel better and get me in to my little black dress.). I will start TODAY by XYZ (Sign Name, have it counter signed by someone of importance to YOU.).

Please let me know when you achieve your goal, and what new habits you learn along the way.

Enjoy
Ross

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The 10 Habits of Highly Successful Fat Loss

We are now in the last 2 habits adopted by people who are highly successful at losing fat and keeping it off.

The first 8 are a mixture of psychological and physiological habits, but the last 2 are more akin to complete lifestyle changes, before we start number 9 it’s time for another recap:

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
6 – They Avoid Looking RIGHT At Snacks.
7 – They Eat More Protein & Fibre.
8 – They Drink Plenty of Water.

I hope you’re ready because this is something you will want to know.

Habit Number 9: They Make a Small Change Everyday.

This is not a hard as it might sound. You don’t need to make life altering changes each day to help your body relinquish excess fat and keep it off, but being aware of the choices you make will have a big impact on your overall success.

For example, those highly successful people will take the stairs and not the elevator, they avoid looking for food while they’re hungry and almost all WILL have breakfast as this leads to less chance of over snacking during the day.

Small changes often have the biggest impact over a prolonger period of time because they are more likely to become consistent practice (a good habit), after all, small changes are easier to implement.

When you start out don’t try to do too much in one go, this can leave you both physically and psychologically drained while heading towards the biscuit tin. Avoid the trap of thinking you need to take big steps to get yourself started, each journey we take always starts with a single step, losing fat is no different.

Enjoy
Ross

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The 10 Habits of Highly Successful Fat Loss

I hope you had a good bank holiday weekend, the weather might not have been great but at least it gave you a nice long weekend. I trust it was filled with a couple of cheeky beverages?

Be sure to drink plenty of water, otherwise you might feel worse for wear today.

Today you will learn habit number 8.

However, before we move on lets take a look at the first 7 habits to refresh your memory after the long weekend.

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
6 – They Avoid Looking RIGHT At Snacks.
7 – They Eat More Protein & Fibre.

Now you’ve remembered all of the habits so far, let move on.

Habit Number 8: They Drink Plenty of Water.

A behaviour so simple it would almost seems important as breathing. Ok, it’s perhaps one step down from breathing but drinking enough water is pretty high o the list of priorities.

Getting enough water helps them avoid unnecessary calories form other drinks.

There is a slight misconception surrounding ‘fluid’ intake. Lots of people will get in plenty of fluids from a wide array of sources (sugary drinks, caffeine laden beverages, alcohol and dairy based products), but while their fluid intake might be adequate or even exceeding wha they need each day, their water consumption is drastically low.

It is no secret that drinking water has a multitude of health benefits (increased metabolism, better mental focus and many more), not to mention it is also better for your skin. Making sure you drink enough water also has the benefit of reducing the amount of calories you have in a day, this is because not only of increased satiety but also the fact that a lot of people favourite drinks often contain upwards of 350calories PER DRINK (very damaging for your waist line).

Getting enough water helps them avoid unnecessary calories form other drinks.

Does this mean you should never have anything else but water?

Of course not, that wold just be silly and not to mention very antisocial. In work/home environments opting for water should always be your first choice, if you are out on a business meeting and water might seem out of place you can move towards flavoured teas (green is always good), if you’re out of an evening make a sensible choice. Perhaps one glass of wine or one beer won’t do you much harm, but necking 6 or more will leave you with not only a hangover, but possibly some extra pounds too.

Water is your friend, for every 25kg of bodyweight aim to drink a minimum of 1 litre, if you exercises too add in another litre for each hour you’re training.

A 75 kg male who does one hour of training a day will be looking to get it 4 litres of water.

Simple really :).

Enjoy
Ross

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The 10 Habits of Highly Successful Fat Loss

We are quickly getting through the 10 Habits of Highly Successful Fat Loss.

Today is number 7!

Will it be the lucky one that helps you make that all important change?

Let’s find out.

With the weekend starting tomorrow there will be endless temptations for the extra beer or perhaps skipping the gym and there’s nothing wrong with that, but in sticking with tradition here are the first 6 to help you stay focused:

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
6 – They Avoid Looking RIGHT At Snacks.

Habit Number 7: They Eat More Protein & Fibre.

This crucial habit moves away fro mthe psychological aspect and highlights one of the physiological traits they possess that aids in their continued success.

Apart from some of the obvious benefits of eating more protein and fibre being:

1. Greater muscle mass and lean tissue.
2. Less belly fat.
3. Greater strength gains from training.
4. Better bone density and less risk of osteoporosis.
5. Better brain function.
6. Better Digestive (Gut) Health.
7. Lower Blood Pressure.
8. Better sleep.
9. Stronger tendons and faster recovery from injury.

They both provide this last and most important benefit:

10. Less hunger and lower calorie intake.

Otherwise known as Satiety.

They also help in your bodies hormonal regulation of Insulin and although both will have an effect in spiking insulin, when combined the spike won’t be as high and it will allow you to control your appetite more, thus resulting in more promoted fat loss.

The majority of people don’t eat enough protein, but almost everyone fails to eat enough fibre.

To get the optimal amount of protein per day take your weight in LBS and multiply it by 0.8 to get your desired grams for the day. As for fibre you will want at least 10-12.5% of your total carbohydrates intake to be of the fibrous variety.

So for every 10g of carbs 1-1.25g should be fibre.

Enjoy
Ross

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