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

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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/

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