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CALORIE INTAKE (What it means to you and your training)

********** (Part 1) CALORIE INTAKE **********

 

--------Traditional View--------

 

Calorie = unit of measurement for heat produced by burning food and represents the bodies basic currency for energy intake and expenditure.

 

Protein = 4 calories per gram

Carbs = 4 calories per gram

Fat = 9 calories per gram

 

Note :

For this reason it was (and in many circles still is) believed that a “low-fat diet” was automatically low calorie diet. As you will see it is not quite that simple and fats provide incredible health, fat-loss and metabolism benefits (more on this in the upcoming Macronutrients series).

 

--------Reality--------

 

-Weight loss is NOT just a simple mathematical equation.

-All calories are NOT made equal.

-Excessve calories WILL slow your weight loss

-A slight calorie deficit WILL speed up your weight loss

 

Diet products that only focus on being “low fat” / “low calorie” are simply preying on peoples misconceptions by claiming that sticking to a low level of calories or “points” from average/poor food sources/shakes, will result in lasting positive body changes. Sure you might lose a little weight but the moment you try to come off this “diet” it will all come back (and often even worse). In general these programs are absolute rubbish for long term and even short term improvements.

 

 

 

Heres 4 take home points :

-What you eat is AT LEAST as important as how much you eat.

-The caloric values of many foods are not accurate due to the methodology used to measure them.

-Understand that fat can be incredibly healthy for you and your pursuit of your ideal physique.

-Realize that the only "magic" foods and shakes are the ones you prepared with your own two hands.

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CALORIE EXPENDITURE

Go into any large gym around the world and they will harp on and on about the amount of calories that their classes burn. ---What does this mean to you though?

Physical activity is the most variable component for calorie expenditure. Hence why it is seen as such a potent weapon in the fight against fat. Remember though... an athlete/great physique will eat to support their training...not TRAIN to support their EATING.

I'll repeat that--

To achieve success - EAT TO SUPPORT YOUR TRAINING.......DON"T TRAIN TO SUPPORT YOUR EATING

I'll put it bluntly...I don't worry too much about how many calories a client is burning during a workout.....I give a LOT of thought to how much they are burning AFTER the workout and more importantly the metabolic & hormonal effect.


BUT !!!!!!


-Could you not simply 'diet' by eating less of the same average food (lower calorie intake) to get results or just exercise for hours a day (higher calorie expenditure) on the cross trainer and eat to excess too? 

The truth is that I have seen people achieve results with both of the above approaches...impressive results?....no...not even 'ok' results...but results none the less. They see some small changes because they manage to reach a state of calorie deficit through traditional starvation and misinformed training...they also usually have several or all of the following :

-heavy cravings
-consistent hunger
-emotional drain
-poor metabolism
-poor hormonal system
-elevated blood sugar
-no incentive for their bodies to retain muscle mass
-high stress levels causing a resistance to bodyfat loss
-poor vitamin and mineral levels
-a reduced diet induced thermogenesis (calories used up to process food)
-generally elevated levels of blood sugar
-a future of fat and regret the moment they come off their "diet"

Sounds like fun right? 



When I look at a clients predicted caloric expenditure it is simply to make sure that they are not slowing their results (built by correct food selection & smart exercise) by under-eating or over-eating....I am FAR MORE INTERESTED in what their food selection is doing for their bodies processes. Is it muscle sparing? Is it providing nutrients to allow for optimal hormonal function? Is it encouraging fat mobilization? Is there a high thermic effect? Are there sufficient levels of vitamin and minerals?

-This is where we start to get into Macronutrients (Protein/Carbs/Fats). The next installment of this series will deal with macronutrients and what they mean to you and your goals.




TAKE HOME POINTS 

1. Eat healthy food first to fulfill your bodies needs for nutrients first. 
2. Ask yourself if you need to increase your calorie levels to support your training?
3.Focus not on the "Calorie burn" of the classes/machines/routines you do. That is short term thinking...instead focus on what adaptations that exercise is asking of your body

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Work harder, and give more than anyone else

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. At one point in your life you either have the thing you want or the reasons why you don't.

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Work harder, and give more than anyone else

Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. At one point in your life you either have the thing you want or the reasons why you don't.

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