Rise and Grind - Morning Routine

Rise and Grind - Morning Routine

Good morning,

I have some great content for you here today and something you can implement immediately to your morning routine for improved health, increased fat loss, improved digestion, and improved insulin sensitivity.

Developing healthy habits is so important overall to improving your lifestyle and health. Your morning routine is pretty easy to get consistent with because it's the first thing you need to do daily and you can always make the time. 

Disclaimer: This is just how I like to start the day, you can choose to do part of it or all of it. The benefits of each speak for themselves and many other professionals agree that this is a great habit to develop for everyone seeking improved health, immunity and better body composition.

I start the day with 3 drinks which I would say I do consistently most mornings. First thing in the morning you want to get some quality nutrients into your body, aim to rehydrate yourself after sleep, and gradually to raise your body temerature and adrenal function.

Drink #1: Himalayan Rock Salt, Apple Cider Vinegar and Lime water

What?

2x Tbsp. Apple Cider Vinegar

1/2 Fresh Lime Squeezed 

1/8 Tbsp. Himalayan Rock Salt

100-200ml Water (room temp)

Method: Stir all together and drink.

Why?

Apple Cider Vinegar

  • Rich in Acetic Acid which the body needs daily
  • Acetic Acid contributes to lowering blood pressure.
  • Improves insulin sensitivity
  • lowers blood sugar
  • lowers body fat accumulation

 

Fresh Lime Juice

  • Improves digestive system
  • High in vitamin C
  • Restores immunity
  • Alkalising to the body and will help balance the bodies PH

Himalayan Rock Salt

  • Not processed - 'Real Salt'
  • Mineral dense - Contains 85 trace minerals our body needs
  • Hydration after the nights fast
  • Detoxifying
  • Helps adrenals get started
  • Reduce adrenal stress
  • Lowers blood pressure
  • Improves circulation

Warm Water - Dilute the mixture to preference. I usually prefer warmer water in the morning because cold water can be a little more of a shock to the system and body first thing in the morning.

Drink #2: Greens Powder with Water and Daily Supplements

What?

2-3 scoops of Greens Powder

200-300ml Water (room temp)

3g Fish Oils, 4000IU Vitamin D3, Multi-Vitamin

Method: Stir greens and water together. Wash down supplements with drink.

Why?

Greens Powder is concentrated vegetables holding all the natural benefits and vitamins and minerals. It is great for the body to take in some quality nutrients in the morning.

More greens in the diet will restore immunity, micro-nutrient levels and PH balance in the body.

Drink #3: Black Coffee or single/double Espresso with Coconut Oil or MCT Oil

What?

1 Cup of Black Ground Coffee

1 Tbsp. Coconut Oil or MCT Oil 

Method: Mix Tbsp. of oil into the cup of hot coffee and sip.

Why?

Coffee is actually healthy (in moderation) and if you consume freshly ground quality coffee you will benefit from: 

  • Increase energy and brain function
  • Essential nutrients and antioxidants 
  • Burning more body fat 
  • Boosted metabolic rate
  • Improved physical performance

If you don't like coffee you can still get some of the same results from drinking tea or ideally matcha tea. If you really like coffee, limit to 2-3 per day.

Adding Coconut oil into your coffee is a great way of getting some healthy fats into your diet, especially when you are on a low carb diet.

Coconut oil has high levels of Medium Chain Triglycerides (MCT's) which are great for energy production and help you burn more fat as fuel. If you read my past blog on understanding fats you can understand more.

You can also add in grass fed butter such as Kerrigold's or actual MCT oil. If you're the Bullet proof coffee type you can follow their method: Bullet Proof Coffee 

So as you can see the benefits of this routine will make you consistent at getting these nutrients into your body and set you up for the day ahead. Check out the video for a more in-depth look at the rise and grind.

I recorded this at 5.30am so my brain wasn't fully functioning as you can see from the bloopers at the end...

Understanding Macros: Part 3 Carbohydrates

Understanding Macros: Part 3 Carbohydrates

It is the final instalment of our macros trilogy today and we are finishing off in style with carbohydrates.

When you think of carbs, what comes to mind?

Bread? Pasta? pancakes? pizza? Perhaps you think that they make you fat and you shouldn't be allowed them?

It's time to put your mind at ease, all carbs are not the enemy here, and they can/should be used as part of a fat loss programme.

Of course not all carbs are equal, there are processed carbs, slow release/fast release, some contain more fibre and nutrients than others. To improve our overall health we want to make sure we are getting the right ones, at the right times, in the right amounts. 

Carbohydrates

Carbohydrates or 'carbs' are our bodies primary source of energy. They are broken down into glucose molecules and stored as glycogen in the liver and muscles to use when needed. There are different types of carbohydrates:

  • Refined Carbohydrates - have been processed or altered, with addition of artificial chemicals and sugars. Their natural nutrients such as fibre, vitamins and mineral have been reduced or eliminated.
  • Unrefined Carbohydrates - are in their natural state, and have all naturally occurring nutrients in tact. 
  • Simple Carbohydrates - are known as sugars. They have a chemical structure of 1 or 2 glucose molecules. They are easily digested and absorbed rapidly, quickly increasing blood sugar levels.
  • Complex Carbohydrates - are known as starches. They have a chemical structure of 3 or more glucose molecules making them slower to break down. They take longer to digest and be absorbed into the bloodstream. They also contain high levels are fibre.

Unrefined options are better for us because they contain all naturally occurring nutrients and fibre, and provide a slower release in blood sugar.

Best sources

The best sources for our body to consume primarily are unrefined and complex choices. These have been unprocessed and contain higher levels of naturally occurring vitamins, minerals and fibre. They are slower digesting carbs leading to a slower rise in blood sugar. From a fat loss perspective these will improve satiety, make you feel fuller for longer, and also give you more sustained energy. 

You should aim to consume whole grains and starches as well as fruits and vegetables.

Vegetables are carbohydrates but are much lower in carbs than whole grains and starches, they contain high levels of soluble fibre too, so it is important to consume at each meal.

Fruits should be limited to 1-2 portions per day. They are great for you due to the naturally occurring vitamins and minerals, plus they are a great source of soluble fibre too. But we must remember that these are still simple sugars and will have the same effect as all simple sugars which is a rapid increase in blood sugar levels.

Below are a list of Blueprint certified carbohydrates you should eat. 

Grains and starches

Vegetables and fruit

Fibre

Fibre is an important component of a healthy diet. We get fibre from plant-based foods, but it is something the body can'tabsorb. There are many benefits to increasing fibre in the diet:

  • It helps your digestive system process foods and absorb nutrients.
  • It can help lower blood cholesterol
  • It makes you feel fuller and control your appetite
  • Speeds up movement through the intestines to remove waste and toxins from the body

There are two types: Soluble and Insoluble, both are needed.

Soluble fibre: helps lower cholesterol and control blood sugar

Best sources - All Fruit and Vegetables, Flax Seeds

Insoluble fibre: helps your digestion and aids your bowel movement

Best sources - Beans, Lentils, Brown Rice, Whole Grains, Nuts and Seeds

We should aim to consume between 25g-40g of fibre per day to aid in fat loss.

So how much should I consume?

Initially I like to start people out lower in carbohydrates. Although I am not worried about consuming the right carbs. Initially there are added benefits in improving our insulin sensitivity and decreasing imediate body fat. This is called resetting your insulin sensitivity - but this is a whole blog post of its own.

If you restrict carbs you must increase fat consumption to hit your calorie target. 

You can find out how many calories you should consume here:

How many calories should I consume?

Generally carbohydrates will take up the rest of your calories after you have calculated how many fats and proteins you need to consume. You can see how much protein and fat you need from our previous posts here:

Part 1 Protein

Part 2 Fat

Example - 75kg person consuming 1800 calories 

Protein = 2.2g per kg body weight

2.2 x 75 = 165g

165g x 4cals = 660cals

Fat = 1g per kg body weight

1 x 75 = 75g

75g x 9 =675cals

Carbs = Total calorie target - protein calories - fat calories

1800 - 660 - 675 = 465cals

465cals (divided by) 4 = 116g

Targets are:

Pro = 165g

Fat = 75g

Carb = 116g

There are so many ways you can go with calories and macro splits for fat loss and muscle building. My advice would be to start with the above equations and stick to them over a month, you need to track everything you consume to be sure you hit your targets consistantly.

After this you can adjust calories lower or higher depending on the results and your goal.

Good luck and enjoy it out there!

 

 

 

Understanding Macros: Part 2 Fats

Understanding Macros: Part 2 Fats

It is important to understand the foods we eat and why some foods are better than others.

If you missed part 1 we covered protein here

This is no truer than for fats because of the stick they got in the 80's labelling all fats the same, when this couldn't be further from the truth.

I am going to break this myth down and put you at ease, so you can enjoy the right fats in your diet for optimal health, body composition and brain function.

Fat food pyramid

 

Fats

Fats or Lipids are an essential part of every diet and should remain as a baseline no matter what your goal is. Fat molecules are broken down when digested into fatty acids which the body needs to perform a number of functions:

  • Providing energy
  • Providing structural material of cells and tissues
  • Transporting and absorbing fat soluble vitamins (A,D,E,K)
  • Providing the body with essential fatty acids (EFA's) - which the body can't make itself

There are also a ton of other physical and mental benefits of consuming fats, such as:

  • Better body composition
  • Easier fat loss
  • Better reproductive health
  • Better brain function & mood (less risk of depression)
  • Stronger bone, skin and eye health
  • Reduced cancer risk

To name a few.

*Boring lab coat time - Cholesterol

Cholesterol can't dissolve in the blood. It has to be transported to and from the cells by carrier called lipoproteins. Low density lipoprotein, or LDL, is known as 'bad' cholesterol. High density lipoprotein, or HDL, is known as 'good' cholesterol. 

When LDL Cholesterol circulates in the blood it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances it can form plaque, a thick , hard deposit that can narrow the arteries making them less flexible. This condition is known as atherosclerosis.... not too pretty. If a clot forms and blocks the narrowed artery, a heart attack or stroke can result.

 

HDL Cholesterol is good because high levels of HDL helps protect against the above happening. HDL will carry cholesterol away from arteries and back to the liver to be passed from the body. Some experts have found that HDL also aids in removing excess cholesterol from the arterial plaque, slowing its build up.

Why is this important?? Because some fats increase HDL (good cholesterol) and lower LDL (bad cholesterol) were as others will do the opposite if consumed regularly.

 

The good, the bad and the in-between

There are a number of fats to discuss here but the good, the bad and the in-between sums them up rather well. 

Unsaturated Fats - The Good

These are the heart healthy fats and actually lower LDL and increase HDL in the blood. There are 2 types, although some foods contain both:

Selection of heart healthy unsaturated fats

Selection of heart healthy unsaturated fats

  1. Mono-Unsaturated Fats: Nuts- walnuts/almonds/cashews , olives and olive oil, avocados and avocado oil, flax seeds and flax seed oil
  2. Poly-Unsaturated Fats: Salmon, mackerel, sardines, fish oils

We want these foods in our diet for optimal health and fat loss. These are rich in the EFA's the body needs, known as Omega 3's

There are 3 different types of essential Omega 3:

ALA - found in foods of plant origin - Flax seed oil, pumpkin seeds, olive oil, avocados

DHA and EPA - found in seafood and oily fish - Salmon, mackerel, Herring, fish oils

Supplement with fish oils daily

Supplement with fish oils daily

I recommend consuming more of these foods daily and even supplement with a quality fish oil. The reason is that we just don't get enough into our diet, especially of the DHA and EPA variety. This is usually because we don't eat these foods regularly enough, or due to the quality of the food they will be lacking in the amount needed.

When looking for fish oils aim to find a product with a high level of DHA and EPA 300-400mg+ or as close as you can find. ALA can be found in most of the unsaturated fats and oils you generally consume anyway.

 

Trans fats and hydrogenated fats - The Bad

These are fats that should be avoided completely. They raise our LDL and lower our HDL cholesterol, increasing your risk of heart disease - the leading killer in men and women. They also slow our metabolism down which in terms of fat loss makes it impossible, and once consumed are difficult to shift.

They are made by adding hydrogen molecules (hydrogenated fats) to vegetable oils making them less likely to spoil. Manufacturers use them in there products to give them a longer shelf life and hold a firmer texture.

Trans-Fat free food loopholes

Danger foods

  • Cookies, crackers, cakes, muffins, pizza dough, ham burger buns
  • Fried foods, donuts, french fries, chicken nuggets
  • Chips, candy, packaged/microwaveable popcorn
  • Margarine, 'I can't believe its not butter', ice cream, ready meals

 

They are all pretty obviously bad for you, but now you know why. Be careful when buying these packaged foods as these fats are usually hidden through intelligent marketing and unfamiliar jargon on the ingredients list.

 

Saturated Fats - The in-between

Saturated fats tend to get the most bad press as people are more aware of these fats being the cause of increasing cholesterol and risk of cardiovascular diseases. Again it's not all saturated fats and it also comes down to a little thing called moderation. These foods should be in your diet but less frequent than unsaturated fat and omega 3's.

Saturated fats = yum!

Saturated fats = yum!

Saturated fats tend to be solid at room temperature.

  • Hard cheeses
  • Palm oil
  • Coconut/oil
  • Fatty cuts of meat
  • Chocolate / Cocoa
  • Butter, milk, dairy products

Although these choices should be limited there are actually some saturated fats that have some amazing health benefits and should actually be consumed daily. These are know as MCTs - Medium Chain Triglycerides. MCT's are more beneficial to the body than the LCT's - Longer chain triglycerides, because they are converted into usable energy more easily and not stored. They also have a positive effect on fat burning and weight reduction due to increasing satiety and the bodies metabolic rate. 

Coconut oil contains 60% MCT fats

Coconut oil contains 60% MCT fats

Foods high in MCTs are:

  • MCT oil
  • Coconut oil
  • Grass fed butter
  • Full fat dairy products from grass fed cows

 

 

 

 

The bottom line

So there you go, all you need to know about fats. A few points to remember:

  1. Consume more mono-unsaturated and poly-unsaturated fats
  2. Consume foods high in Omega 3
  3. Supplement with fish oils high in DHA and EPA
  4. Consume Saturated fats higher in MCT's
  5. Completely avoid trans fats

 

Hold on! how much fat should be in my diet?

Each gram of Fat contains 9 calories.

As a baseline you should consume 1g of fat per kg of body weight.

E.g. 1g x 75kg = 75g 
75g x 9 calories = 675cals. So approximately 30% of your daily intake should be made up of fat.

Depending on your goal you can increase the amount of fats in your diet. If weight loss is a main goal and you are restricting carbohydrates you may go as much as 50%-70% fats in your diet with the rest being made up of protein and vegetables.

This is a typical plan seen in the paleo diet or ketogenic diet. These diets are a great starting point for most who are insulin resistant or diabetic.

The way they work is that when you radically reduce carbohydrates and increase fat, you put your body into a metabolic state called ketosis. This makes your body incredibly effective at burning fats as fuel.

This is something I generally recommend initially in a detox phase, but make sure your fat choices are mostly unsaturated and MCT's which are easier to metabolise as fuel.

I hope you found this information useful in some way. In part 3 we will cover all you need to know about carbohydrates.

Understanding Macros: Part 1 Protein

Understanding Macros: Part 1 Protein

Macros??

You have probably heard of these before, perhaps you have overheard someone at the water fountain saying 'what's your macros' - perhaps not...

Anyway they are a pretty fundamental part of nutrition and if you care slightly about your body (which I guess you do since your here) it is your job to understand them and keep reading.

'Macros' is basically a short way to say 'macronutrients'. Macronutrients are groups of nutrients that provide the body with energy. The 3 main ones are:

  • Protein: 1g = 4 calories
  • Carbohydrates: 1g = 4 calories
  • Fat: 1g = 9 calories

''Ahh, now I know what you mean!''

 

I thought it would be cool to go through each macro nutrient so you know what is what, the best sources, sources to avoid, and how much you should consume of each.

This is part 1 of 3, which will give you the foundational knowledge before going into how you can calculate your own personal macro nutrients targets. By hitting these targets we completely take away the guess work from your diet, and guarantee results.

This will also be useful if flexible dieting is appealing and you would like to join the If It Fits Your Macros tribe of bros (IIFYM).

I eat meat, you don't. We're cool... There is still a solution.

I eat meat, you don't. We're cool... There is still a solution.

Protein

Proteins are an essential part of every diet, they are the building blocks of the human body. From building new muscle tissue, to repairing old, protein is a staple and usually the first thing we look at in any diet for people looking to lose weight or build more strength and muscle mass.

What we are looking for in our diet is complete proteins, these are protein sources which contain all the essential amino acids.

Amino acids: are the compounds that build together to make a protein molecules. When protein is digested it is broken down into amino acids for the body to use. There are two types of amino acids:

  • Essential amino acids - cannot be made by the body so therefore we need to consume them in our diet daily.
  • Non-essential - are produced naturally so we don't need to consume more.

Protein food chart

What sources should I consume? 

The most rich sources are the obvious; chicken, meat, fish, eggs, dairy products and nuts.

But I would like to categorise them into:

  • Lean animal sources
  • Lean vegetarian sources
  • Protein/fats
  • Vegetarian friendly

Lean proteins are very low in anything other than protein. So is a great option if you only need to consume more protein.

Protein/Fats are options that contain a high amount of fat also - the amount depends on the type of meat .e.g. Sirloin steak contains more fat than Fillet. Think about full fat varieties of bacon and minced meat.

Vegetarians or vegans have more trouble here because animal proteins contain a high amount of protein per portion. We still need to be sure to get adequate protein into our diet and for this I usually recommend taking a protein supplement on top of consuming more vegetarian friendly options each meal.

Vegans can consume soy or pea protein supplements, but want to avoid whey protein, because this is actually an animal protein made from cows milk. 

How much protein should I consume?

Arnold approves this message

Arnold approves this message

The amounts people recommend can vary so much.

The old nutritionist told us 0.8g per kg of body weight.

The body builder in the gym across the street said to take 3.5g per kg???

From an exercise nutrition standpoint someone who exercises 3x per week should aim for approx. 2.2g per kg of body weight per day. But higher levels could be recommended depending on your personal goal. I would rarely go lower than this.

e.g. 75kg x 2.2 = 165g per day 

So there you go. Next we will touch on Fats

 

 

Your body is your machine

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Your body is your machine

Some of the most flawed excuses for not exercising I hear today is:

  1. I don't have time to exercise
  2. I don't have a gym membership
  3. I travel too often
  4. I don't know what to do

Well to answer the first 3 there is literally so much you can do with your own body! You can get a great high intensity workout done in less than 20 minutes and complete it every morning. To answer the 4th question, I am going to show you 3 workouts you can do at home or when travelling.

Sweet right?

Putting it into perspective having a fancy gym is nice, and so would working the hours you expected to work. In reality things change and we have to adapt to these changes, not just except them waiting for ideal situations.

What are HIIT workouts

HIIT or high intensity interval training, is a training technique where you give an all out effort for a certain amount of time followed by a short, sometimes active, recovery period. The benefits of this is that it gets your heart rate up fast and allows you to burn more body fat in less time. We can also combine strength and conditioning exercises, creating effective, challenging circuits.

These workouts are ideal for everyone, although my main concern today is the people needing a workout on the go, with little or no equipment. Even if you train in the gym each week completing these workouts as a bonus first thing in the morning, on the weekend, or on the beach will only enhance your athleticism, but also lower body fat and increase energy levels.

But let's be honest, being able to move your own body weight is cool! From the Royal Marine style training, to batman doing his morning push ups! 

This stuff rocks!!

You could also purchase some additional equipment you can use at home: A Kettle Bell (M-16kg, F-8/12kg), TRX, Medicine Ball, Chin Up Bar (door frame attachment), Ab roller? - You know you got one for christmas too....

Make your body your machine! Excuses end here:

HIIT 1: Video Here

Warm up with: 2 rounds

  1. standing chops x10
  2. Arm swings x10 forward, back and across chest
  3. Spiderman lunges x10

Complete each exercise for 45 seconds, resting for 15 seconds between each exercise. Take a 60 second rest at the end of the circuit and repeat 3-5 times.

A1. Air Squats

A2. High Knees

A3. Crawl Outs with 2x Push Ups

A4. Alternate knee to elbow Mountain Climbers

Knee to Elbow Mountain Climbers

Knee to Elbow Mountain Climbers

A5. Push Up to Torso Twist

A6. Plank Hold

HIIT 2: Video Here

Warm up with: 2 rounds

  1. Seal Jacks x20
  2. Alternate Reverse Lunge with Knee drive x10 e.s.
  3. Inch Worms 3 forward/3 backwards

Complete each exercise for 45 seconds, resting for 15 seconds between each exercise. Take a 60 second rest at the end of the circuit and repeat 3-5 times.

A1. Jump Lunges

A2. Push ups with alternate shoulder tap

A3. Half Burpees

A4. Bench Dips (off a chair perhaps)

A5. Leg Sliders (feet on towel or in socks using smooth floor area)

A6. Hand Walkouts

HIIT 3: With a single Kettle Bell and a Skipping Rope. Male 12kg-20kg, Female 8kg-12kg

Video Here

Warm up with: 2 rounds

  1. Alternate knee stand ups x20
  2. Spider man Lunges x20
  3. Push up to plank x20

Complete each exercise for 15 reps, resting for 15 seconds between each exercise. Take a 60 second rest at the end of the circuit and repeat 3-5 times.

A1. Overhead KB Reverse Lunge x15

A2. Pike Push ups x15

Pike Push ups

Pike Push ups

A3. Single Arm Rack Squat (x10 reps, change arm, 10 reps) 

A4. Single Arm Row x15 e.s.

A5. Kettle Bell Swing x15

A6. 100 skips

This just scratches the surface of what you can do. I hope it may of helped some of you. I will post some more advanced routines in the future but for now, go get HIIT!

Maybe you could try some of this next??

Play safe,

Coach Jack is out!

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How many calories should I consume?

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How many calories should I consume?

It seems everyone has an answer to the question how should I eat to drop body fat? Or. How should I eat to build muscle mass? The problem is that everyone has a different opinion making it a bit difficult to filter through the BS.

The thing most people cannot argue with is calories in vs calories out

What do we mean by Calories in vs calories out? 

Well your body burns calories every day for energy and daily bodily functions. The number of calories you burn depends on a number of things including: 

  1. Metabolic rate
  2. Exercise and activity
  3. Age and gender
  4. Your body composition (Fat-Muscle %)

The number of calories you burn each day would be your baseline calories, meaning if you ate this many calories per day you would maintain your body weight.

  • Consume a calorie deficit (under your baseline), you will lose weight.
  • Consume a calorie surplus (over your baseline), you will gain weight.

Simple stuff right? And this is the first thing you need to determine. Your baseline calories.

 

How to work out your baseline calories

Follow this simple equation to find out your estimated baseline calories:

Step 1: Body Weight - Find your body weight in lbs

e.g. 60kg x 2.2 = 132lbs

Step 2: Basel Metabolic Rate - What is your estimated Body fat %. Use the guide, take the number and multiply by your weight.

Male: 

  • 30%> = 9
  • 25-29% = 10
  • 20-24% = 11
  • 15-19% = 12
  • 10-14% = 13
  • <10% = 14

Female:

  • 40%> = 9
  • 33-39% = 10
  • 28-32% = 11
  • 21-27% = 12
  • 16-20% = 13
  •  <16% = 14

e.g. Female: 132lb (28% body fat = 11)

132 x 11 = 1452

Basel Metabolic Rate = 1452 Cals

Step 3: Activity Level - What is your activity level on a scale of 1.1 - 1.9 (1.1 being zero movement or activity, 1.9 being extremely active)

Basel Metabolic Rate x Activity Level = Total Daily Energy Expenditure (baseline)

BMR x AL = TDEE

1452 x 1.4 =  2032

2032 would be this clients baseline meaning if they continued with their current activity level they would theoretically maintain their body weight.

Step 4: Fat Loss or Weight Gain

To start a fat loss programme you would take your baseline calories and take 10-20% off.

(2032/100) x 80/90 = {1626}--{1828} Calories per day 

Training days = 1828 Cals

Non-Training days = 1626 Cals

To start a weight gain  programme you would take your baseline calories and add 5-10% on.

(2032/100) x 105/110 = {2133}--{2235} Calories per day

Training days = 2235 Cals

Non-Training days = 2133 Cals

This being said, this is just an estimated baseline calorie calculation but it should bring you in around the right region. If you monitor your weight for 14 days you can see whether you gain, lose or maintain and adjust from there. 

Women and Calories

Many women who struggle with their weight tend to be a little scared of these numbers. The sad truth is the old 1200 calorie diet has been drilled into so many of us.

If you are eating so far below your baseline you will initially lose weight, but this would not be sustainable. Consuming such a drop from your baseline would put your metabolism under pressure and it would become damaged. This basically means your body would lower your metabolic rate and stop burning as many calories. Your body does this to try and lower energy expenditure to protect itself from running out of fuel and shutting down.

You will feel cravings, hunger and loss of energy - especially if your daily activity has increased too. Inevitably you will fail and when you consume more calories (e.g. weekend binge) your body will store this then as body fat. Still with a slowed metabolism you now store more fat when you eat and burn less. This cycle will continue so you will actually gain all your weight back plus more!

If you feel you are in this cycle - break out! Aim to hit your baseline calories for 14 days - Eat a balanced diet of healthy whole foods and you will begin to feel awesome again. Train hard, with the extra fuel you now have your performance will improve. From there you can then work slowly to decrease calories again by just 20%.

How to log calories?

Check out this app which you can download and play with. You can set your target and log all foods you consume here. It will give you its calorie and macro breakdown:

So that's all for today kids, so much left to talk about on the subject so we will save that for future posts.

Feedback is greatly appreciated, so feel free to share and comment and if you have any questions please just ask.

Coach Jack. Done!

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