It’s all about how you treat your body. It’s proper rest and proper nutrition. Worried about ruining your fat loss progress during the summer holidays?
This is the article for you. First of all, being nervous is a good thing:
Second of all, being nervous is completely normal. You’re going away from home, maybe somewhere you’ve never been before. Your routine is going to be all over the place. The healthy habits you’ve carefully crafted for months will need a radical change. It’s OK to feel a little overwhelmed. Fortunately, maintaining your fitness habits is far from impossible… if you treasure the five steps I’ll cover in this article. This approach is based on my recommendations to my own clients, who end up not only maintaining their results like pros, but also having a smashing time. Let’s get right into Step 1.
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Sleep is that golden chain that ties health and our bodies together. I’m sure this will come as a shock, but, when you don’t sleep well, life sucks.
What you may not know and what’s worse by far (let’s get our priorities straight here), is that your gains will suffer. You could have the best training program and diet in the world, but, if your sleep is inadequate, you’re going to struggle with:
Yes, that’s basically everything. Fortunately, improving sleep is easy, cheap, and more anabolic than expensive supplements, pre-workout formulas, and other less useful yet “sexier” fitness tools. So don’t sleep on this low-hanging fruit. (See what I did there?) Keep reading for a comprehensive guide on:
Let’s delve into it. Discipline is knowing what you’re supposed to do and doing it as best you can. If you’re struggling to balance your diet with your social life, you need to read this.
I’m going to cover the five steps I coach my clients through in order to navigate fat loss and social events effectively. The reason why a lot of people fail and give up on their diet is that they try to be unrealistically strict, avoiding all social events and eating out of Tupperware forever. This isn’t my approach. Whilst you need discipline, you also need a certain degree of flexibility. This article is going to teach you the appropriate balance between the two. Let’s get stuck in. At the age of thirty-seven, I was fat, and since the age of thirty-eight, I have never been fat again. That’s the whole idea of effective weight loss – it’s permanent because it’s part of your lifestyle and the way you think about yourself, with pride and a sense of accomplishment. The goal you achieve is your own – you own it. All the diets that work, have one characteristic in common: a calorie deficit.
By definition, a calorie deficit is a state in which you’re eating fewer calories than you’re expending to keep your body alive, go about your daily activities, and exercise. This is how you can lose body fat over time. Once you achieve your fat loss goal and want to maintain your weight, then you don’t need to stay in a deficit. You now need to achieve calorie balance, or a state in which your calorie intake (food) matches your output (survival, daily activities, and exercise). To accomplish this, you need to increase the amount of calories you’re eating. Hurray! However, if you increase them too much, you can accidentally get into a calorie surplus, which is the opposite of a deficit and will cause fat gain. So by how much should you increase your calories without regaining weight? In this article, I’m going to teach you a three-step method to calculate your maintenance calories for when you’re done with your diet, or when you want to take a temporary break from it. I take this approach with myself and all my clients to ensure they not only drop fat, but also maintain those hard-earned results. Those who are flexible in thought, will inevitably succeed. As a teenager with a restrictive eating disorder, I used to love and hate the winter holidays: I enjoyed the joyful atmosphere and – most of all – the gifts, but I was also terrified of eating too much and not exercising enough. Sound familiar?
In my years of coaching, I’ve helped my clients overcome their own holiday anxiety. With this article, I’m going to give you three methods that can help you do the same:
Each method is devised to suit one of three of the more common scenarios I’ve come across so far: 1. You work super hard on your fitness goals for months and swear to yourself you won’t stray even once over the winter holidays. However, if you happen to eat a single unplanned mince pie, all hell breaks loose: you panic, think, “Fuck it,” and find yourself losing control over food more often than you’d like to until January. 2. On the other hand, maybe you’re too afraid to eat anything “unplanned”. As a result, you maintain your physique… but you’re also watching your friends and family drinking wine and eating dessert, wondering why you can’t sit back and relax like everybody else. 3. Maybe you don’t quite experience either of the extremes I’ve just described, but you’ve never had a holiday where you felt confident that you were doing your best to both enjoy the celebrations and continue making progress towards your fitness goals. I lived Scenario 2 for at least six winters before I realised that it doesn’t have to be this way. You can eat a mince pie or two without overdoing it every single day. You can maintain your physique without restricting your diet to three “healthy” foods all the time. Finally, you can strike the balance between staying on track and enjoying a slice of Panettone. Read on to find the method that can work best for you. |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
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