✓ have a healthy balanced diet, treat yourself in moderation and be on a calorie deficit ✓eat unhealthy and be on a calorie deficit
Yes, I said it!
You can be unhealthy and still lose fat just like you can eat only green unprocessed food and be overweight which makes you unhealthy.
It’s not what you eat that makes you gain fat it’s the fact that you eat more calories than your calorie expenditure is.
Sometimes it’s not a day cycle of calorie surplus sometimes it’s a week cycle.
Tell me if that sounds like something you’ve ever experienced? “I barely eat during the week, it’s the weekends that I fall off my routine and I can’t lose weight”.
That’s the primal example of calorie surplus week cycle.
This happens when you’re ok during and your diet looks good Monday-Thursday but over the weekend you consume enough calories to end up in calorie surplus.
My favourite way to lose fat tissue is the most human and sustainable way and that’s how I do it with myself and my clients.
Because it is realistic and maintainable.
✓ I want my clients to eat at least 3 different sources of dark green vegetables every day( with time it’s easy to introduce more but it is a good start). Dark greens are the highest in vitamins and minerals.
✓ I want them to have a balanced diet with Carbs, Fats and Protein in the right amounts to support their training and everyday activities.
✓ I also want them to feel free to satisfy their food cravings every day in ratio70/30% as long as they stay in a calorie deficit. 70% good whole foods + vitamins and minerals from veg and 30% whatever your body craves that will keep you happy and going strong on your fat loss journey.
1. What burns fat faster diet or exercise?
2. What should you focus on?
3. What will finally get you the results you want?
You started a gym routine and diet months ago. Maybe even a few diets. You’re slowly burning out and your body is not changing as fast as you would like to.
How to get results?
Let me share with you, what I’ve been testing for a few good years on my clients and even longer on myself. Let me tell you what works so you can apply it to your routine.
You will lose fat without exercise. Being on an appropriate calorie deficit will make you lose fat tissue even without exercise. That’s no secret, this is the fact.
You might think right now … what? how can you sell training programs when diet on its own could work perfectly fine.
Let me tell you why.
Training not only is helping loose fat even faster but is shaping your body. If you only focus on the diet the only thing that will change is the amount of fat tissue. Losing fat from under your skin tissue without working on your body foundation will leave you with excess skin. Even if its just minor weight loss it will always be unstimulated by exercise and blood circulation skin that will continue to lose its tightness.
Training will help you build some muscle that will leave your body looking toned and will stimulate fat loss just by keeping your muscle mass alive. Having some muscle burns fat even when your body is at rest.
It does to me.
Another benefit of training while losing weight is that calorie deficit doesn’t have to be so dramatic so you can keep enjoying your food and never feel hungry. Food-motivated always.
1. calorie deficit – fat loss
2. weight training – fat loss, body shaping, skin tightening stimulation
3. cardio in moderation – extra fat burn stimulation to speed up the progress.