How not to lose fat

We are all guilty of over indulging during the festive period and come January, people are desperate and looking for that quick fix to drop those extra lbs.

You may have gone over your calories between Christmas and New Year but what is important now is to look at the amount of calories you eat between now and next Christmas.

And I’m sorry to say it but there is no quick fix, no matter how many times you see it on Instagram! Some of the magic pills you might come across include;

  1. Going “Keto”, “paleo” or low carb – I don’t care how many times you tell me, you won’t be able to avoid carbs for the rest of your life!
  2. Removing another entire macronutrient (i.e. fat) or food group (all animal products/meat/dairy etc…) from your diet
  3. Skinny tea – Honestly?
  4. Replacement meal shakes – Eat real food. Eating in a calorie deficit is likely to make you hungry enough. Don’t surrender those precious calories to liquids.
  5. The 5/2 diet – also known as intermittent fasting, is effectively starving yourself for 2 days a week, every week!
  6. Fasted cardio – not at all necessary. Not in the slightest! Sure you can do it if you really want to, but it doesn’t burn any more calories than the same amount of time on the treadmill after eating. In fact, eating before your cardio probably means you’ll perform better and hence burn more calories.
  7. No alcohol/no sugar– wow, how long can you keep this up?

While all of these approaches may help you to lower your calorie intake and may even be positive changes to your lifestyle, you have to ask yourself, can you stick to it for life? 

Learning about food and the way it can affect you can help you to understand what works for you and how to make it fit your lifestyle which is key if you want it to be sustainable. And this is exactly what you can learn on Principal Nutrition. Over the 8 weeks, we can educate you giving you the information you need to develop a positive relationship with food and empower you to make good decisions to help you achieve your goals. We can help steer you through the maze that is fat loss while making the experience as enjoyable and effortless as possible.

Whatever your goals are for 2019, let me help!

The next course starts on 30th January. If you want more information or to sign up, you can contact me directly or sign up on the list at CrossFit Nottingham (non-CFN members also welcome).

Big love and I look forward to seeing you soon!

Yus x

Become an action hero in 2019

Become an action hero in 2019!

So, the festive season is in full swing and along with it comes the mince pies, the tubs of miniature heroes, the one too many drinks at the Christmas party, and the New Years celebrations. For many of us; this is inevitably followed by a new start in January and the desire to set new fitness goals.
When it comes to fat loss, people so easily forget that there are certain realities associated with the pursuit of losing body fat and getting leaner, sometimes people need to ask themselves, is the juice worth the squeeze?

 

I’ve mentioned several times if you want to lose weight you must be burning more calories than what you are consuming. If you aren’t losing weight than guess what? You are not in a calorie deficit -You are still eating too much!

I completely understand, it’s so easy to let our emotions get involved or excuses creep in when we start a nutrition plan. You want to believe you are doing everything right and it’s just pure bad luck or your slow metabolism that is getting in your way.

Sometimes people may have to admit that they just don’t want to change that much, making excuses as to why you aren’t losing weight. ‘It’s my best friends birthday this weekend’ or ‘my colleague brought cake into work’ are all excuses that aren’t going to get us closer to our goal. But when it comes to dieting and changing your body composition, actions speak louder than words.

That’s the truth.

So be completely honest with yourself or find someone to work with that will hold you accountable and won’t allow you to slack off. Please don’t look back in another four months’ time thinking about what you could have achieved if you had been proactive enough to make informed decisions about how to lose fat effectively.

For those of you looking for this level of accountability, Principal Nutrition (PN1) starts again in January. With this course, you will become educated and empowered to drive your progress, your routine & your reality in an objective fashion, rather than a subjective one.

On this course we will;

  • Provide simple and sustainable advice
  • Base your nutritional plan on scientific facts
  • Educate you with the tools and knowledge to help yourself for life.

You can either choose to do nothing and accept your reality and be content with making excuses for the rest of your life. Or you can change.

That’s the truth.

To get on the course or any more information, message me on Instagram or email; info@crossfitnottingham.com

Have an epic Christmas!

Big Love

https://www.instagram.com/ypaterson/

100 reps of madness!

Earlier this year my good friend Dan and I decided to embark on a 100-repetition challenge. The only catch? Once you pick the bar up, you can’t put it down! I decided I would aim to complete 100 reverse back rack lunges at 100kg and Dan would target 100 back squats at 100kg.  I bet you’re asking why? I ask myself this every week when training for this arduous task!

The answer is simple – there is no point. But it keeps us super motivated and keeps us excited about training and coming into the gym each day. I’ve talked about how important training with friends is and luckily I have Dan to embark on this challenge as well. If I had to go in every week to punish myself under 100kg on my own I would just crumble and flake off this goal.

Every week we get together and hit 100 reps in a multitude of varieties with our aim to see if we can go unbroken by the end of January 2019.  Some examples of our workouts might be completing reps every minute on the minute (EMOM) such as 10 reps for 10mins, another being 15 reps then hold the bar on the back rack for 1min and perform another 15 reps then rest 1min until 100 reps complete. The hardest version to date has to be 21 down to 1 lunges/squats with 21 down to 1 calories on the assault bike (so 21 lunges/squats 21 cals 20 lunges/squats 20 cals… etc). Yuk! When you’re cramping mid set you know your pushing hard.

Would I recommend this challenge to everyone… probably not. However I do recommend setting yourself a challenge even if that challenge seems miles out of reach. If it keeps you on track and gives you a purpose then yes, go for it.

“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.” –James Cameron

Come end of January we will see how far we have come and if this challenge was achievable or complete lunacy. This will be the perfect opportunity to end some general training and get ready to specialise and focus my training again as this I’ve decided to throw myself into competing again, more on that another time!

For now get out there, set a goal and go pursue it.

Big love!

https://www.instagram.com/ypaterson/

Give a man a fish…

Most of you that know me will understand that I believe in using training and nutrition as the basis of a good life. Having spent 10 years helping clients on a one-to-one basis I recently created Principal Nutrition – a small group based nutrition education programme.

I was lucky enough to be given the opportunity to create my own course with the help of some amazing people around me and it is something I am extremely proud of. I was lucky to get the opportunity to study for a Master’s degree (MSc – Exercise and Sport Physiology) and it would be very easy for me to use that title put together a course, start an “8-week weight loss programme” by following a standardised protocol and be done.

Now there’s nothing wrong with that and I don’t dispute that it works for some people, some of the time. However that is exactly what I did not want to do. I want to educate people not only on nutrition but other factors that contribute to health and wellbeing. This industry is full of contradictory claims of what is good and what is bad and I want people to have the knowledge to make an informed judgement of what they see and hear about nutrition.

What’s in a name?

I choose the name Principal Nutrition because nutrition is the most important factor to health and wellbeing. When developing this course there were three key things I wanted to make sure of;

  • Keep it simple
  • Base the nutrition advice on science
  • Educate people to give them the tools and knowledge to help themselves.

 

Anyone can mindlessly stick to a rigid plan and hope that it works for them. Great for 8 weeks but what about after that? When it’s over and “real-life” kicks in? Its highly likely you will go back to your old routines and this is what this industry is built on…people going round and round the same old system. I want more for my clients and more for you.

When you have a better understanding of food you will then realise the line between good and bad is very blurred and it’s what works for you and knowing how to imply that to you, making it sustainable which is the key.

Can you stick to it for life?

Having just completed a Principal Nutrition programme, my class achieved their goals and lost weight and body fat. This is awesome, but to me, what was even better was handing out their certificates for the knowledge they acquired and knowing that they now have an understanding. They know what to do for themselves for the next year in order to stay on track. They know what to do for a lifetime.

A lot of them now enjoy a variety of foods (mostly because there now not scared to eat them!) and better understand the role of hormones, brain chemistry and supplements to name a few.

What I’m most proud of is seeing, is the passion I have instilled in every one of them, hearing them talk about nutrition and their lifestyle. That is what this course is about, learning and using that knowledge to better your own health and wellbeing as well as those around you.   bc23060f-5d74-45db-b06f-388458d88377

A fit brain makes a fit body

I have been in the fitness industry for a while and as a coach and PT, I am always asked the same question worded slightly differently… “Yusuf, how do I get bigger, stronger & leaner?” “What foods do you eat?” and “How should I train?”.

These are good questions but let’s face it, everyone is hoping for a quick answer or secret squirrel tip. However, unfortunately it’s not that simple and it takes sacrifice. Quite often the conversation with clients and players ends up about what’s between the ears. Previously, we’ve discussed motivation and the psychology of training but there is also the physiology of the brain and how this affects performance, mood and happiness.

The brain is, by far, the most complex structure in the world and there is still a lot to learn but from what we know so far, if your brain chemistry is out of kilter then so are you (emotionally and physically). It can affect your personality traits, your energy and even your body composition (not cool!).

All this brain chemistry stuff is wildly complex but there are four chemicals (called neurotransmitters) which are really important for normal function, these are; dopamine, serotonin, GABA and acetylcholine. Each of which affects us in different ways;

Dopamine

Dopamine allows us to stay focused, energised and motivated. Too little can see us having low energy poor focus and find it very difficult to stick to a schedule. Individuals with too little will often use food and drinks as stimulants.

Having too much is also a problem as this can cause you to become overly focused to the point of compulsion.

Having unbalanced dopamine usually causes cravings and emotional swings with an increasing need for things like sugar, coffee and chocolate.

Serotonin

This is often called the ‘happy hormone’. This chemical impacts on how we feel about ourselves in the world and people with high serotonin wake up look into the mirror and like what they see.

Low serotonin is on the flip side, shown to contribute to low self-esteem, insomnia and depression, this often manifests itself through cravings of starchy and salty foods i.e. chips, pizza etc. These people often feel unsatisfied if starch is not part of the meal, and struggle more than others if they attempt a low carbohydrate diet.

GABA

This hormone in our central nervous system gives us the ability to shut down and relax.

Those with low GABA suffer have been shown to suffer from anxiety and may frequently seek out starchy foods. However, they are really content eating anything as long as there is a lot to fill them up. These are what often get referred to as ‘emotional eaters’.

Acetylcholine

Acetylcholine is mainly involved in the processing speed of the brain and manifests itself in the ability to recall events, numbers and names, quickly solve problems and resist brain fatigue.

Those with low acetylcholine function will frequently forget numbers, be unable to recall a name despite knowing a face, and may often forget where they left their keys or wallet. Individuals will often crave fat since fat is a rich source of choline, one of the building blocks of acetylcholine.

A craving for fried foods, hamburgers and pizza, as well as a love of creamy desserts like cheesecake and ice cream, may be a sign of low acetylcholine.

 

These chemicals go and up down in our system everyday but the important take away is BALANCE! Balance your diet, balance your hormones and try to reduce the peaks and troughs throughout the day and this should go a long way to reducing the imbalances in our NTs we all encounter from time to time.

What ways are there to balance these, improve your general wellbeing and even boost performance..?

Well, remember how we started and I said people want a shortcut to looking good and being fit? We should know by now that there are no shortcuts and there certainly isn’t any shortcuts to improving your brain physiology either. Like anything, it requires effort and consistency.

Three key things to stay on top of for balancing hormones and your brain chemistry are;

Sleep – When it comes to sleep, less isn’t more. More is more. Get yourself in dark room and put the phone away for 8 hours. If you don’t have kids or work a night shift job there is no excuse or no bigger bang for your buck in terms of improving your life. Sleep is where the body resets and has a chance to re-balance the biochemistry you’ve been messing with all day drinking coffee and eating sugar! Also, check out the awesome book called “Why we sleep” by Matthew Walker. This is an area I am still working on myself.

Manage stress – Easier said than done, I know. But have a way of consistently deloading your stress, whether it’s swimming, yoga, meditation or a good arm blast in the gym. This will help reduce stress and balance hormone levels. It will also help you sleep better and re-inforce the other areas of your life.

A balanced, nutrient dense diet – Come on, do we really have to talk about this….? Put the energy drink down and grab an apple!

The choices you make in your nutrition and lifestyle will drive your body to respond one way or the other, so if you want to stay in a hormonal state more conducive to greater strength and muscle mass gain then you need to strike a balance.

Learn to manage your brain chemistry early on and you will also enjoy a healthier, happier and longer life overall. What’s not to love about that??

Big love!

Is the juice worth the squeeze?

Dieting is tough, there’s no question.

Being hungry, potentially training with less energy, having to forego social outings (including alcohol!) and even avoiding your favourite foods for fear of blowing your diet can be tough to take.

I don’t know a single person that wouldn’t choose to get lean without having to restrict their calories or to be able to do so whilst eating untracked quantities of pizza and pasta, drinking beers and offering a big, resounding YES to any and all social events.

The reality is, EVERY diet is going to involve at least some form of sacrifice.

The reason why its all so hard? You are forcing your body to burn fat, changing the homeostasis and driving a new change. CHANGE. A wise man once said “to get something you’ve never had before, you’re going to have to do something you’ve never done before”.

If you’re wanting to simply look a little better on the beach & improve your day-to-day fitness levels, chances are you can probably get used to saying no to that third beer, or avoiding dessert every once in a while. But if you’re wanting to see significant changes (like veins popping out of your abs or striations in every muscle) and make the majority of people react with admirable looks any time you train, chances are those sacrifices are going to be a touch more serious.

So with that in mind, ask yourself one simple question –

Is the juice, is worth the squeeze?

Is the effort you’re putting in and the lengths you’re going to, worth the ‘reward’ you’re chasing? Is it ever ‘enough’? Is having a set of abs that more closely resemble a roadmap, really worth not being able to enjoy a meal out with friends, avoiding alcohol. Because chances are, that level of effort is going to require a fairly extreme approach in order to achieve and more importantly, maintain.

Don’t get me wrong, it’s impossible to get lean without incorporating a flexible diet and lifestyle, but typically to get those sorts of extreme results, flexibility ultimately isn’t really an option at that level of body fat/ calorie intake. It takes effort and huge amounts of motivation for a really long time. Most people I know when they achieve extreme results tell me that reaching their goal wasn’t even half of it, its what they learnt about themselves on the way. As a coach and trainer its important I help people understand that change is proportional to effort.

So, is it worth it for you?

Eating too much is bad, or is it?

If you eat more calories than you burn, you gain weight. We know that, right?

But what if that “weight” is actually muscle?  We are aware that to build muscle mass (and get stronger) you need to be in a slight calorie SURPLUS, however when you’re dieting and trying to lose fat, eating too much just doesn’t cut it. Being in a caloric deficit is the key for fat loss! You may not spend every single day of your diet in a deficit but on the whole, you need to be eating less than you burn.

So if we reduce our intake to lose fat, then eating a lot less will mean we lose fat faster, right?

Seems logical on the surface but this is simply not the case, in fact, under-eating can be just as detrimental on your physique as over-eating! Like all things in life there is a balance..

Less is not always more, don’t lose out.

Your body can only burn fat at a certain rate (relative to your muscle mass) but if the calorie deficit is too large than you will start lose ALL size (including muscle mass!) meaning all that lean body mass and your hard work will start to disappear as well! Like I said, its balance and means we have to drop the calories to slight deficit and then reassess every week. Ah wait, you thought this was going to be easy…

You can’t fight biology

Your body is designed to change, flex and adapt to its surroundings. This means your metabolism can (and will) adapt to whatever is thrown at it, so if you consistently under-eat your body will simply recognise this and adapt by switching to “survival mode” and prevent fat loss. Hormones will down-regulate, you’ll burn fewer calories, and your subconscious levels of NEAT (Non-Exercise Activity Thermogenesis) decrease.

You’ll also feel tired, fatigued and irritable. It’s also the reason why many people following extremely low-calorie diets tend to plateau or even gain weight!

How do you have it all?

Simple. Dietary adherence. AKA discipline. AKA hard work. AKA effort! This is the big one!

Too many people think they’re only eating 1,000 calories per day, and then wonder why they can’t seem to lose weight. In actual fact, what they’re doing is probably sticking to this five or six days per week, and binging on the other one or two. Try looking at your caloric intake on a WEEKLY basis or total… this can be a game changer for many people.

By slashing your calorie intake right down, you make yourself hungrier, throw off your hormone levels and increase cravings. A small amount of these is perfectly normal, after all, on a diet we are driving change but the lower your calorie intake, the more you’ll experience hunger pangs and negative effects that WILL drive you to the biscuit barrel.

Willpower only stretches so far, as your body’s physiological and psychological need is for more food to help it “survive”. And so, try as you might, you can’t sustain yourself and ignore the cravings, and so you give in. This normally result in binge where you smash up to 5 times as many calories as you would’ve normally.

This why I preach if you start a diet and know you cannot maintain this for life then it’s not for you.

Is it Ever OK to Under-Eat?

A calorie deficit could theoretically be categorised as under-eating, as you’re consuming less than your body needs.

However, there’s a difference between a small to moderate calorie deficit, where you lose fat, but maintain muscle, strength and sanity! Compare this to a large calorie deficit where you’ll likely lose mass, your performance will decrease and you’re at a higher risk of binging and ultimately taking a backwards step.

I like to encourage my own clients to eat as many calories as possible whilst still being in sensible and sustainable caloric deficit. This might be a slower method than the 8-week turbo cabbage diet, but it’s certainly more sustainable and chances are your results will hang around for longer too. Plus it will keep you with good lifestyle habits.

Remember the story of the tortoise and the hare…..bare that in mind and keep those hard earned gains for life!

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