Every day I see loads of different people write about loads of different tactics when it coms to weight loss or fat loss. I can imagine it must be so confusing, I know it used to be confusing for me!
1. Do HIIT its better than steady state cardio – I don’t do any cardio apart from walking my dog, either do most of our clients.
2. You need to do cardio for fat loss – Now we don’t say to our clients don’t do any cardio if you want to go for a walk or play with the kids or play sport go right ahead. BUT you don’t need to be incorporating HIIT sessions or cardio sessions into your week to lose body fat. Most of our clients are parents with kids so they don’t have time to be weight training then throwing cardio sessions on top of that – they lose body fat without doing cardio.
3. Do drop sets and super sets they are for better muscle gain – get stronger, measure strength. I haven’t done a drop set of super set or anything like this since I met Craig. Our clients don’t do them either, they follow their program and they get stronger.
4. Cheat meals or reefed meals and why you should have them or not have them or call them a different name – for so many years I had cheat meals, then I remember my coach was like ‘Kitty its ok we will call them reefed meals” so it was supposed to make them sound better. You don’t need to deprive yourself, eat good quality ice-cream every night if you want to, eat a good quality burger during the week with sour dough, cheese, grass fed beef and coconut oil potato chips. No longer restricting myself and not having to have cheat meals was so freeing and got me off the yo-yo dieting train.
5. Ketosis is better for fat loss – build muscle and track your nutrition, that’s how you lose fat. Build the body you want. Ketosis is no better for fat loss than any other diet out there.
6. Cut sugar and go low carb it’s the best for fat loss and sugar is basically the devil – carbs are the driver of metabolism, you can eat carbs at every meal!!!!!! You don’t need to only eat them before and after a workout. Sugar is not poison its just empty energy, so don’t get all your energy from sugar but having some sugar in a nutrient rich diet is fine.
7. Carb cycling is superior for fat loss – I eat carbs at every meal and a shit load before bed. Sometimes we will carb cycle with clients eg: most clients get hungrier the day after training so we will do a higher day after the day they train, not because its better for fat loss but because it suits them as they are hungry.
8. Don’t track your food just eat instinctively or you should be following a strict meal plan all the time – ultimately I think if you are not getting on stage its nice to be able to eat instinctively or mindfully but you don’t know what that is until you have tracked first. You must first build the knowledge and skills and it’s a great tool to fall back on if anything isn’t going how you want it to or you have a specific body composition goal.
9. Cut salt – salt is responsible for maintaining adequate blood volume, cutting salt causes; cellular stress, inﬂammation, low cell energy production, poor circulation, decreased delivery of oxygen and nutrients to your cells, elevated adrenaline, RAAS, aldosterone, serotonin, loss of vitamin K, magnesium and calcium, high blood pressure, edema, water retention and swelling – I salt every single one of my meals and not with mineral salts just plain white salt.
10. Don’t eat saturated fat eat flaxseed oil and take fish oil – its interesting how our diets have changed so much from what our grandparents used to eat. They didn’t eat raw green smoothies or almond flour cakes, or drink almond milk lattes or take fish or flaxseed oil. They ate fat from animals and dairy, well that was until until Ancel Keys published a study about different countries that made it look like heart disease was associated with saturated fat. He handpicked the 7 countries that supported his conclusion and left the rest out. His theory became the cornerstone of nutrition policy and saturated fats were replaced with cheap hydrogenated vegetable oils. I remember a time as a kid when mum fed us margarine and nutalex. They tasted terrible so bland, nothing like delicious salted butter. Some forgotten history for you: in the late 1800s, Early 1900s the expeller press invented so refined liquid oils could be made. These liquid oils were previously used in paint, varnishes and fertilizer not served up to our grandparents as supplements. They lost the market to petroleum based paints and varnishes as they were cheaper. PUFA’s ended up in supermarket as “health foods”. Go into any hardware store and you can buy raw linseed oil (which is flaxseed oil) to seal timber.
11. You need to take a shit load of special supplements to get into shape – the dietry supplements industry is estimated to be worth USD131 billion worldwide. That’s a fuck load of money. The need for supplements arises when the diet is poor and full of digestive inhibitors. The supplement industry is like the pharmaceutical industry and is a pill for this and a pill for that. You can get all the vitamins and minerals you need from your diet. If you do take supplements they should be as pure as the food you eat. We take minimal supplements: vitamin D in winter, Vitamin K2 and Vitamin E as well as gelatin if we are not eating bone broths. Eat liver once a week it really is a multivitamin, just 100g of liver per week gives you a weeks worth of vitamin A (so important in the production of your protective steroid hormones) as well as B vitamins and a number of other nutrients. Shellfish especially oysters are high in trace minerals zinc, selenium and copper and dairy will give you all the calcium you need. Save your money for good food not supplements, you don’t need them.
SO HEARE ARE THE THINGS WE FOCUS ON WHEN IT COMES TO GETTING INTO SHAPE AND FEELING GREAT:
1. Get stronger, track and measure your training so you can build the body you want instead of breaking down the body you have.
2. Eat protein carbs and fat at each meal and hit your macros
3. Get sun
4. Reduce stress
5. Get adequate sleep and recovery
6. Focus on foods that are easy to digest and include fruit, dairy, shellfish, root vegetables, liver, carrots, eggs, lean meats, gelatin fruit or fruit juice and coconut oil in your diet. PLEASE NOTE I said include doesn’t mean a diet exclusively of these things.
7. Measure not only body composition change but also all the subjective and objective measures of metabolism so: temp, pulse, sleep, digestion, mood, energy levels, libido, menstrual cycle for females etc.
8. Cut out processed vegetable oils
9. You can eat well on a budget, many of our clients including Craig and I shop at Aldi we buy things like cheese, fish, eggs, organic butter, sugar, tinned oysters, milk and then go to your local fruit market for fruit and veg and find a good local grass fed butcher and get cheaper cuts of meat and stew them or mince. I was speaking to a nutrition client last week that feeds her entire family of 2 adults and 2 kids on $150 a week!
10. BE CONSISTENT!!!!!!!!!