Keep it simple...

We need to talk...


Most of us know what we need to do to improve our health/weight/fitness levels. We just need that umph to get us going. But let's cover some truths about where to start and what might be going wrong.


Are you gaining weight?
You are consistently consuming over your needed calorie intake for your given bodyweight.


Is your weight fairly static?
You are consistently consuming enough calories to maintain your current weight.


Are you losing weight?
You are consistently producing a negative calorie balance through consuming fewer calories or by exercising.


What's the best exercise for getting rid of your belly fat?
You cannot choose where your fat is broken down from. You need to create a calorie deficit through food or exercise to reduce body fat. To get a "flat" stomach you need to focus on plank progressions and roll out type exercises.


What's the best exercise to do for fat loss?
Choose exercise that you enjoy doing and do more of it. Building muscle does help improve a whole host of things but just get moving first.


My friend is on the "XYZ" diet will it work for me?
It depends. Any diet aims to leave you in a calorie deficit. If you can handle the lack of whatever food is being removed then it may work in the short to medium term.


My friend has stopped eating "Insert food type or product here" and lost weight, what do you think?
Your friend has cut calories. The majority of the time when you cut a food group or product from your routine you don't replace it. The result is you are consistently eating less calories (see point 3 above). It isn't the lack of that particular food that has caused the weight loss it is the lack of calories.


How can I tone up?
Toning is the reduction of body fat combined with having muscle mass. So in other words you want to lose fat and gain muscle. This is a tricky conundrum as gaining muscle requires extra calories and losing fat requires fewer calories. By using resistance training (i.e kettlebells, bodyweight, weights) you can create a calorie deficit through exercise and that will help create muscle tone.


I don't want to use weights and get too big?
This will not happen. I will say it again, this will not happen. It takes years of programmed training and a spot on diet to get "big". How many times have you actually heard anyone say they got so big and muscly they had to stop going to gym?
This will not happen.


Anything I've missed please ask away or send me an email/message and look out for similar posts soon.