MyFitness4Life

Two Tips To Maintain A Low Body fat Level Throughout The Summer Months.

We all have our own personal reason as to why we might want to reduce our body fat for this time of year.

The most common reason why people tend to want to reduce their body fat levels for this time of year normally comes down to wanting to look good for holidays and walks on the beach.

After dieting for weeks/ months hopefully you have now reach your goal of a low body fat percentage and ready to enjoy your summer.

In this weeks blog I will give you guys two tips that will help you stay lean throughout the summer months while still allowing you to be able to enjoy delicious tasty food and alcoholic beverages with your friends and family.

Tip One: Track your numbers

Once you have reached your diet goals you can now finally slowly increase your daily caloric consumption back to its normal caloric intake.

In doing so you can now reintroduce some of the foods you previously cut out in order to get lean.

If macros are tracked properly you will be able to eat most of the food and snacks you desire without adding on any extra fat.

Tip two implement weekly cardio sessions

Now that you have followed the right protocols and gotten lean by using weekly cardio sessions and caloric restriction methods to achieve your desired goal of a low body fat.

You can now ease off and dial back on the weekly cardio sessions. But having said that if you still want to maintain a low body fat level for a while, as a trainer I will definitely advise you to at least do one short cardio session a week as this will help maintain daily negative energy output.

As the human body works on a seven day cycle this will go along way in helping you keep lean and looking good throughout the entire summer period.

Happy Holidays
Mylius 😜

The Truth About Cheat Meals.

When it comes to dieting the question I seem to get asked a lot as a trainer is “I want to be beach ready so how long should I diet for?”

In this weeks blog I will answer this question for you guys, I will also briefly explain how the diet and calorie restricting process works.

Hope you can stay focus until the end of this blog so the you guys can gain a better understanding on how things work.

Hopefully by the end of this blog you guys can apply the knowledge I have given here to your own diets in order to your dieting experience run smoother so that you are able to achieve your diet goals quickly and be able to start the reverse diet process to a more healthier and more sustainable daily calorie amount.

How long should we diet for ?

The length of time its takes a person male/female to diet down to a low body fat percentage is very subjective from person to person.

The total duration of ones diet normal depends on the following factors, whats is your current body-fat percentage pre- dieting, what is your current activity levels pre- dieting and how much free time do you have to attend the gym in the week.

For example if a man is currently at 20% body-fat and this person wants to reduce his total body- fat level to 10%.

Based on the challenges at hand in order for this person to have a realistic diet plan of reaching a 10% body-fat level he would have to be put on a restrictive calorie weekly diet plan thats at-least 12- 14 weeks long at minimum this not factoring current activity levels or current eating habits.

This individual will need to religiously adhere to a daily calorie restricted diet that has being specifically tailored according to his total daily energy expenditure (TDEE).

Thoughtout the cause of the 12/14 weeks his calorie deficit amount each week will have to be assessed by his coach or trainer, and depending on the weekly weight lost or negative weight lost the deficit will have to be tailored accordingly, so that weight lost continues on a weekly basis and all Plateau are broken until target weight loss is achieved.

What is a cheat meal

A cheat meal refers to the temporary relief from a restrictive calorie diet. A cheat meal allows the person who is currently on a diet to to relax and eat a meal that is more preferable and enjoyable regardless of the calorie amount in the chosen meal.

This will a relief for the individual because the meal will be of their choice rather then a well planned out low fat and low carb meal selected by their coach or trainer.

What are the draw backs of cheat meals

Now that we have a better understanding on how the dieting process works I can now answer the question of “how a cheat meal can and will effect the duration of a person diet”

When it comes to dieting and getting your body in shape and at healthy BMI level it all comes down to restricting daily caloric intake and controlling the energy in and energy out dynamic.

The phenomenon of energy in and energy out ratio as it relates to weight loss does not change just because a person feels like they been dieting for 10 weeks and deserve a break to have a cheat meal.

Being in an energy deficit or energy surplus will still have and effect on the body as it relates to weight whether your 8/10 weeks in to your diet.

So from understanding this concept which is thermodynamics we then understand that a cheat meal will set a person back from reach a low body-fat percentage especially if they have a deadline.

Having said this the amount of calories the person consumes in their cheat meal will directly relate to how much of a set back that person will have in terms of days to recover.

The truth about cheat meals

The truth of the matter is this, a cheat meal will set you back a day or two, or even a week depending on how big the cheat meal was.

So for a example someone has been dieting for 10 weeks and gradually their coach has been reducing their calories weekly by 30g and they have been consistently losing weight every week.

They have now reached week 10 of a scheduled 14 weeks diet plan and is currently on 1,750 calories a day.

After the 10th week this individual decides to have a cheat meal that consist of 6,000 calories.

After this cheat meal this person would have put themselves on that specific day at a calorie surplus of 4,250 this will definitely set them back a few days in their diet.

The body will now need a fews days to recover and bounce back from this surplus in order for weight loss to continue.

Along with this heir bodies will now have to re- adjust energy levels as their was a spike in their calorie intake on that specific day .

When the body has to re-adjust a spike in blood glucose level high hunger levels can be triggered in this process and the person can face difficulties resuming or re- adapting calories back into a deficit.

Whats is my out take on cheat meals?

In my opinion cheat meals are not a bad idea and they can help a person to mentally reset from a restrictive diet if done smartly.

So guys please be smart on the the size of your cheats meals and how often you have them.

Happy Dieting
Mylius

It is fast approaching that time of year again when the days go on for longer and there is not a single cloud in the sky. Welcome to british summer time the suns out shining and now that the pandemic is over and lockdown has seized we can finally get to relax outdoors and take in the sun.

To say we are looking forward to this time of year is an understatement given what we have been through the past two years.

Summer 2022 has landed and its holiday season, beach time and most of us have already booked our holiday abroad in a beautiful hot country.

But am sure all of us would like to be in better shape when its time for us to fly out.

In this weeks blog I am going to give you four tips on how to stay focus on your diet so that you can achieve your dietary goals and be in tip top shape in time for your holiday abroad.


Work out you numbers

As I have mention in a past blog losing body fat comes down to energy balance. This put simply is the concept of energy in verses energy.

Reducing the amount of calories you consume each day will go a long way in helping and aiding your body to break down fat into ketones in order to use as energy.

By either reducing your daily caloric intake or upping your daily activity will help create a energy deficit, a large enough energy deficit overtime will trigger weight lose.

Have a daily diet plan

Having a well designed diet plan will help you stick to good clean we’ll balanced meals that will allow for a big enough deficit to occur.

A well balanced meal plan that sees you eating every few hours will not only keep you full and satiated but will significantly reduce your daily carbohydrates and fat intake.

Dietary fats and carbohydrates are the bodies number one go to sources for energy as the cost to break them down in the body to use as energy is very low.

Prepare your meals in advance

Being organised and planning ahead to prepare your meals in bulk can help you stick to your diet.

Picking a day of the week were you are able to bulk cook your weekly food can keep you on track as you will always have each meal ready and waiting.

This will come in handy particularly if you are a person thats always on the go.

Saving calories if you want to eat out.

If you have a friends birthday celebration or maybe a work gathering at a restaurant in the evening that you really want to attend, and you really don’t want to be the odd person out eating salad at the table then a good tip to use is the calorie saving technique.

How it works is at the start of each day you should have your daily calories laid out for you by your trainer or coach.

At glance you should be able to work out your “TDEE ( Total energy expenditure) in the broken down Marcos fats, carbs, sugar and protein.

You should then refrain from consuming any of your daily fats and carbohydrates through out the day.

This can then be saved for one big meal when you’re out with your friends and work colleagues later on that evening.

Following this technique will keep you within your numbers for that day.

Happy dieting
Mylius

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