Fitness, Food and Focus - Weight Loss

Fitness

Myth: Weight training will make you big and muscular. “I do not want to get big!!”

Truth: There are many different results that can be achieved through resistance training.  Muscle gain is only one.  There will be times when gaining muscle should actually dramatically help you achieve your goals.  The advantage of regular weight training is that it will raise your RMR ( resting metabolic rate) in the long term, meaning you will burn more calories at rest.

Fact: Adding just 4lbs (1.8kg) of muscle burns an extra 130 calories a day; that’s 4030 calories per month. That equates to losing an additional 1lb (0.5kg) of fat for when you are not training and even more so when you are training.
Muscle gain = Fat Loss/Inch loss but not necessarily weight loss.  What is it you want to achieve?

Food

Eat low Glycaemic load (GL) carbohydrates including most fruit, sweet potatoes, whole rice and pulses to maintain a good body composition. Avoid High GL carbohydrates including white rice, white bread, white pasta. The closer the food you eat is to its natural state the better.

Explanation:
Simply put: Excess calories lead to weight gain.  A calorie deficit leads to weight loss.  However, if we want fat loss (not weight loss) timing is crucial.  GL is a measure of how quickly food that is consumed becomes available as sugar (energy) in the blood.  Too much or too little at any given time will impair your results.

It has been shown that if two people were fed the same number of calories, with identical amounts of protein, fat and carbohydrates. The only difference being that if one had carbohydrates that are low GL, and the other high GL. The high GL would gain weight and the low GL would lose weight.

Focus

You are more in control with your body than you think. Take responsibility for your situation without blaming anyone or anything including yourself. Every problem is an opportunity to take this moment and transform it into greater benefit

Stop! what does weight loss mean to you?, what do you actually want to achieve? weight loss or a shape change? How would you monitor this new you?, by weighing yourself or by inch loss?, what would be the difference that would give you the goals you want to achieve?
Once you can answer these questions then a good fitness and nutrition program can be fulfilled.

Back to Fitness, Food and Focus...