This week we’re going to discuss why weight loss is not always the goal. Most of the time when someone comes to me and tells me they want to lose weight they really want to lose fat. For the athletic, toned look the majority of people are looking for they’ll need to adjust their overall body composition, basically, the ratio of muscle to fat. Today, I’m going to try and give you guys some really simple tips to make your journey a bit easier and more fruitful in the long run. But first, life update.
So today is Sunday, 16th September and this morning I ran my first official 5K fun race. 2 members from the gym organized a race to help raise funds for the Barretstown Camp for kids so I was more than happy to support them and their cause. Now, you might be reading like Really Rory? You’ve only run your first 5K now? Why is it a big deal anyway? Well, it’s a big deal because I’m not a very good runner and to be quite honest it’s not something I always enjoyed and I have found running quite difficult in the past. Now, I used to play hurling and football and I played positions where I covered 5K per half probably but when It came to just running for running’s sake, no thank you. However, my technique and approach had never been quite spot on and that made me struggle. I went out for a run with the 2 members organizing the race last week, one of them is training for the Dublin marathon and she gave me some tips to help. I’m not saying it magically became easy but it was a hell of a lot more manageable and it reaffirmed something I truly believe in; everyone needs a coach.
With that being said, when it comes to altering your body composition and you’re aiming to trim down and lean out, a coach is going to help keep you on track, keep you accountable and make sure you’re training in a safe and correct manner. Body composition comes down to two things, dropping body fat, and holding or increasing the muscle mass in your body. For this case I’m going to discuss ways that can help you achieve fat loss, but keep in mind, if a coach is available in your local area, I highly recommend giving him/her a go.
Start Tracking Your Calories (And your Protein)
This is absolutely KEY to altering body composition or any sort of weight loss. To lose weight, you need to be in a calorie deficit. There is no two ways about it. A calorie deficit is where you consume less calories than you’re using, therefor your body needs to tap in to it’s own resources (fat stores) for the energy to get through the day. Over time, this continued deficit will result in less fat mass in the body and potentially a lower weight on the scales (depending on if you’ve added more muscle or not) and in an overall leaner body.
Now, the best way to get into a calorie deficit and stay in a deficit is by tracking your food and drink intake. I use, and recommend using, MyFitnessPal. If you’re not assessing you’re guessing, never a truer word was spoken, especially in relation to calories consumed. You’d be amazed with how quickly calories can rack up, and how a little snack here and there can really push you over the limit. It’s all these hidden calories that might be slowing you down. If we’re tracking, we get a much better idea as to where the majority of our daily calories are coming from. It also gives us a sense of ownership and accountability. By that I just mean you’re less likely to make emotionally driven food choices if you know you’re going to be logging it in a food diary. I’m not saying it’s not okay to treat ourselves because it 100% is okay, nobody stays perfect all the time. But, if you’re constantly struggling to drop weight and do it consistently, well you’re probably using the ‘treat yourself’ mentality too often, sorry.
Finally, we’ve already discussed protein requirements in Nutrition 101 (Link Here) but by tacking we can ensure that we’re getting at least the recommended 1.8g of protein per KG of bodyweight.
Weight Train
Let’s remember what we’re talking about here for a second, body composition. Body composition is defined by how your weight is made up through muscle and fat. If we’re a person trying to lose weight, chances are it’s fat we want to lose, like I already said. However, to achieve a lean, toned look we need some muscle. I see no reason for people NOT to resistance train. The benefits far outweigh any negatives by a country mile, and if you get a coach, those few negatives get even less. Weight and resistance training help build muscle and strength, retain muscle during calorie deficits and have numerous neurological and movement benefits. Honestly, thinking about how anyone could argue weight training baffles me.
Up your NEAT
The third process I’m going to let you guys in on is NEAT, Non Exercise Activity Thermogenesis. Basically, it’s all the movement you do on a daily basis that is NOT exercise. Upping your NEAT is a great way to burn more calories and just generally move more and feel better. To start, aim to hit 10,000 steps a day, why 10,000 you might ask? Because someone smarter than me came up with that magic number, that’s why. Little changes like parking further away from your destination, using stairs vs lifts and escalators and going for a daily 10-minute walk are all great ways to up your NEAT and burn a few more calories.
So that’s plenty information for this week guys, there’s a lot in there and I’m weary of saying too much that it all becomes overwhelming! However, if anyone wants to discuss the topic more and needs some more advice just reach out for a chat! As always guys, if there is someone who you feel could benefit from this blog, or any blog I’ve done so far please share it with them and help me grow and spread the word! Every share is greatly appreciated and I welcome all feedback! If there’s something you’d like to see me talk about, just ask.
Have a great week guys,
Rory.