Tag Archives: weight loss

One Reason You Can’t Lose Weight!

There are obviously many reasons people can’t shift excess weight, but the main factor is often the fact they consume more calories than they expend (basic energy balance).
 
Now before people start chanting about how they are a unique and special little snowflake you must understand some basic physiology, these two resources will get you started:
 
 
 
No matter how much you’d like to be exempt from this, you’re not and you’re going to have to accept that simple fact of life.
 
There are many people who claim to be in a calorie deficit (eating less than they are expending) and not be able to lose weight (be that fat or unfortunate muscle). This means one of two things:
 
1 – You’re consuming more calories than you think.
 
^^ Most likely.
 
2 – You have suffered muscle atrophy and have been doing less physical activity with no calorie adjustment as a result your TDEE (total daily energy expenditure) is lower than what you’re eating each day.
 
^^ Possible, but number 1 is more common.
 
How can you combat this problem?
 
Simple, keep a food diary and track what you eat but be honest. That means including alcohol, sugary drinks, lattes and so on. You’ll find you can easily consume 500 calories extra per day from drinking them unknowingly.
 
In short the mantra to achieve your weightless goals is as follows: “Eat less and move more.”.
 
You’re not above science, if something isn’t happening they way you want it to 9/10 times you’re doing something wrong. All you need to is educate yourself and learn from our mistakes :).
Enjoy,
Ross

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The People’s Choice

It’s fairly typical of people to always choose the easier option if there is one and while there is nothing wrong with this, the easy option very rarely leads to the results you want.

Quick fixes come in the forms of magic pills, super shakes, insane training programs and usually a flashy advert too. The marketing might be strong and the numbers of people who have ‘succeeded’ by following the specified quick fix are always in the thousands (millions for some) but can you really trust them?

If achieving a goals was a simple as taking a pill, doing 6 weeks of intense training or living off shakes for a period of time then everyone would be doing it, but they’re not.

To succeed you will need the following things:

– Patience
– Dedication
– Good Nutrition
– Guidance

With those things you will be able to achieve pretty much any fitness related goal. I suppose the same is true of goals that don’t involve the gym too.

Don’t be one of the people lured in by the quick fix temptation because even if by some small chance it does work the results seldom last and you will end up back at square one again, some even end up worse than they were before and claim they’re living life and are much happier than they were when they had achieved their desired goal (I call bullshit on this. If you used a quick fix then perhaps it’s true, but if you achieved a goal through hard work then theres no way you would be happier as your old self).

There was an age old saying that always made me smile:

“A dog isn’t just for Christmas.”

The same is true for your goal. If you want it to be long term then you need to make a life change, but if not then by all means let yourself fall back in to the void, just don’t start complaining when you feel crap becsaue it’s no one else fault but yours and quite frankly no one cares.

Health is for life, not just for a holiday.

Enjoy
Ross

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10 Fat Loss Faux-Pas

Today I am going to reveal the final Fat Loss Faux-pas.

This will be the one that makes all the difference to your progression, now read, learn and progress.

Fat Loss Faux-pas #10 Trying Too Hard.

Is there ever really such a thing as trying too hard?

Yes… Yes there is.

People will want to achieve a better body immediately, so much so in fact they want it to happen yesterday. This can lead to some to adopt narcissistic tendencies.

Focus is good, but too much will lead to obsession and as a result your life will grind to an abrupt halt. You won’t want to go out with friends because of eating the wrong things, you might fear going shopping because of temptation and when things get really bad you may even stop eating all together by developing an eating disorder… Don’t forgo your life just because you want to be skinny right this second.

This negative mind set is an easy one to fall prey too. In an attempt to get more results you will potentially make yourself seriously ill.

I have been in this position, I found no one put more pressure on me to achieve than myself and I got ill. Don’t succumb to there pressure, take your time and remember to enjoy the journey, remember to enjoy your life.

After all, nobody wants to look good if they feel unhappy.

Smile and celebrate each small success because in the end when you look back, you will see that all the small things where actually the big things.

Enjoy
Ross

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10 Fat Loss Faux-pas

We only have 3 more Fat Loss Faux-pas left, I hope you’ve learn’t from the posts so far and started to avoid, or even rectify some that you were susceptible too.

Fat Loss Faux-pas #8 – Not Sleeping Enough.

All you need to do is sleep for 20hours of the day and you will no doubt achieve weight loss… Well that’s what a mattress company might tell you anyway. The truth of the matter is this; a lack of sleep will potentially lead to excessively high cortisol levels (lots of stress hormone), which eventually triggers some primal signals urger to find every dense sugary foods to 1 – keep you going and *2 – bring down your your cortisol levels.

*Foods high in carbohydrates will help increase your serotonin (the happy hormone) which will be lead in to a nice little cascade towards melatonin (the sleep hormone).

You will unknowingly be seeking foods of the described nature above. If you take a moment and think about it you will be able to remember times when you’ve done what I’ve just written because it’s in our nature.

Ideally you will want to try and get to bed by 10pm and wake up at 6am. I know this isn’t always the optimal way for some people to sleep because of that little thing that gets in the way called LIFE, but getting to sleep at or around these times is also very beneficial for your body to regulate/balance its natural hormone levels.

Tonight at 10pm turn off the TV, Playstation, I Pad or what ever technical gadget you have one and get some sleep because in the long run, you will be leaner for it.

Enjoy
Ross

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10 Fat Loss Faux-pas

I hope everyone had a good weekend off. You probably noticed no more fat loss faux-pas went up of the weekend, but, there was a reason of that which leads perfectly in to the next mistake to avoid.

Fat Loss Faux-pas #6 – Having a Cheat Day.

Fat loss and more importantly maintaining that fat loss isn’t something that can be easily turned on and off for everyone. Copious amounts of different diets over the years have advocated a ‘cheat day’ or something similar, I believe some even allow ‘cheat weekends’, which I’m sorry to say have a disastrous effect on on your fat loss.

Why?

Because the average person lacks sufficient will power to say no when they’ve had enough, this leads some to over indulging (binge eating), thus consuming thousands upon thousands of unneeded calories which completely destroys any caloric deficit accumulated during the week and puts a stop to any potential fat loss.

When the above happens people are left baffled as to why they have been ‘good’ all week with nutritious whole foods etc and still haven’t lost any weight. Being ‘good’ is not my favourite term because as children when we were good we got a reward or treat for being good, people see their ‘cheat’ weekends as rewards and over do it.

I am not saying that you cant have a little of what you fancy. In fact I would encourage you to have a little of what you fancy each day, just to be clear I shall say it again; have a LITTLE of what you fancy each day, DON’T, BINGE.

Please try and remember you need to find a balance in your life. If YOUR personal balance means you have one or two more things you like than your friend but your fat loss is half of theirs then accept it, if that’s what makes you happy.

After all, what’s the point in staring a lifestyle/nutritional change to lose weight and burning fat if you don’t enjoy it?

We keep doing what we enjoy, don’t make yourself unhappy trying to shift unwanted fat, do it slowly without pressure on your shoulders and a smile on your face.

Avoid this faux-pas and you will undoubtedly achieve your goal.

Enjoy
Ross

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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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