Posted in Health and Fitness

The Diet After the Diet

So your diet is over, you’ve reached your goal weight (Congrats by the way), you feel proud after X amount of time and restricting your calories, resisting temptation of your ever-growing appetite. 

The suffering is finally over and you’re ready to live life again.

A month later you jump on the scale’s and slap yourself trying to awaken you from this nightmare. You suddenly realise that this is no dream. How can months of dieting and hard work be undone in a matter of weeks.

What do you do now, Why has this happened, Do you do another round of restrictive eating and hope it sticks this time?

Well getting the Body you want is only half the Battle, There’s the Battle of keeping the weight off as well which is just as Hard if not Harder.

It’s no secret that when we restrict our Calories our bodies react via Hormones such as Leptin Decreasing and Ghrelin Increasing along with other key hormones that play a role in weight management. Also as an effect of Diet-induced Weight loss our appetites get bigger but those hormones do not return back to normal after the diet has ended (1.) Resulting in constantly feeling more hungry and unconsciously consuming way more Calories than you think you’ve eaten. I’ve discussed this in greater detail & other concepts of the Metabolism in these articles here (2,3.)

So your Metabolism had a massive wrench thrown into its tracks, The wrench being Adaptive Thermogenesis (Metabolic Adaptation) Seriously read this (3.) When Adaptive Thermogenesis Kicks In Your BMR drops and you burn less Calories Throughout the day along with the increase in certain Hunger Hormones and Appetite it’s Going to be hard to burn more Calories than you Consume.

There’s only so much you can exercise and reduce Calories before your lifestyle becomes miserable and pretty impossible to maintain.

Let’s Use a female competitor weighing 140 pounds (64 kg) at 20 percent body fat who needs to get down to below 12 percent as an example (4.) Her maintenance diet looks something like this:

Calories: 2350 calories a day
Protein: 30 percent, 176 g/day
Fat: 30 percent, 78 g/day
Carbs: 40 percent. 235 g/day

Continue reading “The Diet After the Diet”
Posted in Daily Fires

Order your day

Order your day

In the Boron Letters (Letters Gary Halbert wrote to his son in prison)
the first three Gary is writing to his son about the importance of fitness

Now Gary was one of the most successful Copywriters to have ever lived and he spends three letters
talking to his son about fitness

He says fitness orders your day it makes you feel great and rids yourself of most of your tension and anxiety

These letters was also written in 1984 I don’t know what the science was like back then on the mental health effects of exercise

But even back then it was clear that exercise can make you more productive in your work and rid you of stress

So in order to order your day and set it up right

Start it off with some exercise.

Posted in Health and Fitness

PCOS management.

PCOS management.

*This is not a pot about what PCOS is

Although PCOS affects the ovaries, These are just side effects, PCOS originates from the brain.

Management of PCOS is no quick fix, there is no 4-8 week plan to combat it.

The Brain and PCOS

The brain signals the Hypothamolus, Which signals the Pituitary which sends signals out to The thyroid, Adrenals, and ovaries.

Basically, the brain controls your thyroid, reproduction and stress.

There is no one single cause for PCOS and many women aren’t even aware that they have it, But something happens in the brain which then disrupts the ovaries.

Continue reading “PCOS management.”
Posted in Health and Fitness

Weight loss vs Fat loss

Weight Loss vs Fat Loss

When the majority of people go on a diet they say they want to lose weight whilst pointing to the areas of their body with excessive fat… Or you get that person who has a frustratingly good figure yet they constantly saying they need to lose weight and you just wanna punch them in the face…

Both these people in the scenarios will go on a diet and lose weight and still will not be happy when they look in the mirror after the weight loss…

Playing the weight loss gain the only thing you people care about is the numbers on the scale.

However that weight loss could come from anywhere Water, Muscle tissue not specifically fat and the very next day or even after a cup or 2 of water they could be very disappointed when that weight has come back…

When You Lose weight, You lose it from both Fat and Muscle and Its Muscle that gives us the ‘Toned’ Look many people are after. Instead of that mushy pear look that we gain after weight loss.

Weight loss also triggers the metabolism to react and slow down whilst signalling hunger hormones such as ghrelin to increase this is known as Adaptive Thermogenesis…
And basically, you are going to be hungry wit excessive cravings whilst having to cut even more calories to keep losing weight.

And also when you give in to the hunger which eventually you will your metabolic rate is a lot lower so you are going to experience rapid weight gain…

Basically, Weight loss Sucks…

Fat loss on the other hand is where we preserve as much lean muscle as possible whilst losing body fat.. Giving you the desired lean/toned look you’re after.

Not only do you look more toned but the more lean tissue you have the higher your metabolic  rate will be (meaning you get to eat more without fat gain)

The only problem with fat loss is that many people think the diet isn’t working because the numbers on the scale aren’t going down so they give up or take drastic measures. Despite them looking and feeling better. The reason the numbers on the scale don’t drop as much is that your preserving muscle (This is a good thing.)