30-DAY FAT LOSS ACADEMY
I always try to break down this goal down specifically to FAT LOSS and explain the important difference between just‘ weight’ and‘ fat’.
The human body comprises around 60 % water, and these levels can fluctuate quickly and often cause inconsistencies on the traditional weighing scale. It is important to be aware of this, and to find more reliable methods of measuring fat loss. A calliper test, from a qualified coach is one of my favourites. Also, using the mirror( sparingly), self-photography and clothing fit can be useful. If you DO resort to the scales, make sure they are accurate and always weigh at the same time, in the same state, and only do it once every 3 or 4 days!
Why 30 Days? I don’ t advocate crash dieting, extreme calorie restriction or becoming temporarily so obsessed with your weight that your friends and family disown you! However, 1 month is enough time for most trainees to see a visible difference in their body fat level. Trying to make drastic changes in just 7 days is usually just a load of temporary water and metabolic adjustments in the body, leading to disappointment or even misleading results. 30 days gives you a chance to periodise your approach( more on that later).
Let’ s cover a few basic concepts first!
Calories:
A unit of energy, and a finite entity that is either burnt to allow for energy and movement, or stored within the body! To elicit Fat Loss, the very foundation must be the calorie deficit.
Macros:
These are the different food types and they have a different effect on the body, and are used for different processes.
Protein: 4 Kcals per gram( Used for our muscles and organs, and harder to use as energy)
Carbs: 4 Kcals per gram( An energy source that fuels moderate to high intensity activity. Stores are lower in the body)
Fats: 9 Kcals per gram( Another energy source, for lower intensity activity. Stores are greater in the body)
Macro Split: This is how a bodybuilder or dieter would adjust the ratios of these foods in an overall diet strategy. A good example, and one that you might choose to use to elicit fat loss 40 / 10 / 50( 40 % of calories from Protein, 10 % from Carbs, 50 % from Fat). This would be a typical Low Carb,
APRIL 2018 / MUSCLE & FITNESS 6 1