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Welcome back to another edition of the Fat Loss series! 🔥 Have you ever muttered or heard someone say "They look that way because of genetics" or "they're lucky they can eat that way and not put on weight" Whilst there may be some truth in these statements, the truth is Fat Loss is simple. Age, Daily stresses, Habits, Food Quality/Quantity, Exercise all become more of a determinant as we age. If you missed out on the first part of the series, click here. In this next part, we will take a look at how Fat Loss takes place from both a Physiological and Biological standpoint. So lets dive right back in. TDEE - Total Daily Energy Expenditure Your TDEE is the sum of all of your physical activity requirements. This includes how many calories you are burning at rest, how many calories you burn during exercise (50% of TDEE), thermogenesis, your BMR etc. Your BMR typically represents about 45-70% of Daily Energy Expenditure. [2] This is of course dependant on Age, Gender, Body Size, Composition etc. Meeting your TDEE requirements helps elevate your metabolic rate (how much you burn) and put you in an advantageous fat loss burning position going forward. How do I calculate my TDEE? There are various TDEE calculators available online. I have also included a simple version in my Eating for a Purpose eBook. Note: Your TDEE is always greater than your Daily Caloric requirements. TDEE on its own does not account for individual Fat Loss or Weight Loss. Let's keep going. Dietary Thermogenesis Do you often experience hot flushes throughout the day? Perhaps you indulge in a good old fashioned bbq and end up sweating more? If this sounds familiar and you've always put it down to 'meat sweats', there is also a simple and biological term to describe this phenomena. In short, we are always expending energy in any given moment. This is mainly due to both our Physiological and Biological requirements in order to function and survive. When we meet certain dietary requirements i.e. Protein your metabolism will naturally elevate and compensate by expending more energy.[1] This is also known as Dietary Thermogenesis. What you eat and how much you eat can also have a greater thermic effect and determine how much more energy you will expend through heat. Example. Lets say our BMR is burning roughly +/-1000 kcals. When we consume and meet our Dietary Protein requirements, we generally elevate our metabolism by an extra 10-15% i.e. +/- 100kcals. Thus if we consume Protein, that's an extra +/-100 kcals calories we will expend and burn, roughly +/-1100 kcals in total. What about Fat Loss? Ok, lets say our TDEE is roughly 2100 kcals and we are looking to lose weight for Fat loss. For this to successfully occur we need to also be in a Caloric deficit. We've consumed our daily calorie requirements of 2000 kcals, however we are still yet to meet our Dietary Protein requirements by roughly 30g. This leaves us with +/-100 kcals still remaining to meet Protein. A protein shake is typically about +/-120 kcals, so if we consume a protein shake we will meet our energy requirements at 2120 kcals for the day. But aren't we in Maintenance Calories? Correct. This would be ideal for maintaining current body weight but not enough to get Fat Loss going... However if we consider Dietary induced Thermogenesis and its effect on metabolism, this puts us back in a calorie deficit: So we had started at maintenance calories (+/-2120 kcals), coupled alongside Dietary induced Thermogenesis (+/-212 kcals) this has now put us back in a caloric deficit at 1908 kcals for Fat loss. Not too shabby eh? Let's continue. NEAT (Non Exercise Activity Thermogenesis) What is Neat? One of the biggest contributors to the above phenomena (BMR aside) is one's daily activity movements through NEAT. Accounting for approximately 25% of TDEE it can include: Walking up and down a flight of stairs Moving around constantly or fidgeting Picking things up Having an Active job General every day activity NEAT is a determining factor as to why some individuals are in a more optimal position with their weight management. Generally speaking, this is also why someone in a Trade field will generally have lower levels of body fat as opposed to the average sedentary Office Worker. They simply burn more calories than the normal person throughout the course of their day by speeding up the digestion process.[5] But what about genetics? Ever wondered why some individuals can eat what they want and get away with it? It's because of genetics isn't it? If you've bought that argument, then the actual science behind this concept will hopefully inspire you. According to Quebec's Laval University, they estimate that 35 to 40% of the variance in weight among people of the same height can be attributed to genetic factors. This leaves 60-65% of factors within our direct control if we can control our environment and our habits intelligently. [3] In other words, we have the ability to successfully control our weight through various Fat loss mechanisms, Exercise and Dieting strategies. BMR - Basal Metabolic Rate Lastly we come to the main overall determinant for your ongoing Fat Loss potential, your Metabolism. Your Basal Metabolic Rate also known as Resting Metabolic Rate, is the amount of Energy (calories) we expend at rest. The release of Energy in this state is mainly sufficient only for the functioning of the most vital organs. This includes: Heart Brain Lungs It has been established individual's with a faster basal metabolic rate will expend more energy at rest. This is generally due to an Increase in Lean Muscle Mass tissue which increases our BMR. However, our BMR also decreases as we age alongside a general loss of Lean Body Mass (Muscle tissue). Other important measures of our metabolism include our basal and resting metabolic rates. These are standardized rates at which we burn calories when not active. Furthermore, the metabolic response to food increases the BMR by about 10% over the day in people whom eat a mixed and varied diet.[4] In Summary: So there you have it, a few simple metabolic concepts and reasons to consume adequate calories to meet both your metabolic rate and physique requirements. Remember, Fat Loss is a collaborative and cohesive effort and should be treated as such. If you're looking to achieve the best possible outcome, invest in an approach that considers both the science of Fat Loss from both a Nutritional and Exercise standpoint. Until next time! References: 1. Nutrient Reference Values for Australia and New Zealand ‐ Dietary Guidelines for Australian Adults (2013) ‐ National Health and Medical Research Council. Dietary Guidelines for Children and Adolescents in Australia (2013) ‐ National Health and Medical Research Council. Dietary Energy, p15 & 23. 2, 4. Cruz, Franz. Eating For a Purpose: Basic Concepts on Nutritional Value (2015) - Energy Consumption. Energy Requirements, p13. https://www.thelabpersonaltraining.com/efap 3. Curr Obes Rep. 2014; 3(1): 54–66. Published online 2014 Jan 4. doi: 10.1007/s13679-013-0086-3P Findings from the Quebec Family Study on the Etiology of Obesity: Genetics and Environmental Highlights: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3920031 5. Bennett, William and Gurin, Joel, (1982). The Dieter’s Dilemma : Why Diets are Obsolete - The New Setpoint Theory of Weight Control. Basic Books.

​​​ Have you ever invested in an Online Training program before? If you have, you will have undoubtedly have encountered by now numerous training terms & exercise variables? For the purposes of simplicity, we're going to focus on a select few: Intensity, Frequency and Volume. Basically everyone has differing levels of Intensity, Frequency and Volume. Just as everyone also has differing Body types, Fitness goals, Physiological and Genetic potential etc. This is especially more-so when someone new is starting out in the gym. These specific training variables are commonly dependent on the individual being you and your current fitness goals in or outside of the gym. If we're new to the gym (0-6 months) this wont directly affect your Traning probably, however as time goes on you will eventually meet every regular exerciser's nemesis, the training plateau. On Plateaus. In short, a plateau is when there is little or no change following a solid period of activity or progress. They most commonly can occur in both a Dieting and Exercise sense. When we restrict calories for i.e. Fat loss, progress will eventually come to a halt over time as you hit a plateau.[1] When we vigorously train to improve our performance, progress also eventually comes to a halt over time as you plateau. As any good Coach will know, nutrition and training MUST almost always change in order to allow a steady progression in performance and physique based results. For the average Gym goer however, a simple solution could be the one of the following: Further increasing calories may also help to break through the most common performance biometer's alongside the infamous dieter's plateau. The same also applies when adjusting one's Intensity, Frequency and Volume to help break through a Training plateau. Now you're probably wondering this looks like? Let's break down and explore these Training terms a little further... Intensity In short, Intensity is how much Energy you’re actively expending on any given task. Intensity is also used to determine how hard the Muscular system is working to complete a single repetition. Intensity is also usually measured by how close you are to Muscular failure or to your maximal effort by the number of repetitions you are performing. Intensity repetition range is most commonly dictated by your overall goal: Note: It is generally recommended to NOT exceed an Intensity range of 90% or your 1RM. Furthermore there are also a few ways to measure intensity closely, one of the more popular methods is using the RPE scale. RPE & RIR RPE (Rated Perceived Exertion) is a commonly used scale to measure the current intensity of any given exercise being performed. In conjunction to this the RPE scale can also be used to measure RIR (Reps in reserve) a relatively new term and method to gauge how many reps you have left in ‘the tank’. These scales are both known to be beneficial at gauging just how much effort you ‘feel’ you are putting into a strenuous activity on any given day. Whilst there may be limitations using RPE, using RIR-based RPE scale requires less effort at no extra cost and useful where RPE’s can not be perfectly measured and gauged. The RPE scale runs from 0 – 10: So we can determine 0 as being little to no effort required whilst 10 being the most strenuous amount of effort required. In most cases this would describe a 1RM. We can also calculate a theoretical RPE | RIR based off current Intensity Vs Total time & duration for the length of the prescribed session. This can also help give us a total RPE 'load' or score for each exercise performed. An 'overall' RPE load can also be summed by including the RPE load for each exercises performed. i.e. Frequency Frequency simply put is just how frequent you’re undertaking workouts in any given time cycle. Whether you are exercising once per week or a few times per week. More of Frequency: Mostly used on a per workout or per week basis More relevant for advanced lifters General Frequency range for Strength & Size: 2 – 3 x p.w. Volume Volume is simply both the output and sum of the overall workload you have performed in any given Training workout or cycle. Less of a variable for beginners, however is also more relevant for advanced experienced lifters for progression in strength and MFH (Muscular Fibrillar Hypertrophy). Your overall Training Volume is also important as it is one of the best ways to measure and to keep track of your overall amount of Training per cycle. i.e. Note: Above recommendations are only a generalization of ranges for the average Gym goer. Always consult a Fitness Professional before commencing. Tempo Tempo simply refers to the number of seconds you take in conjunction when performing a specific phase of a lift. The 3 main phases of a lift include: Tempo typically represents the amount of time count spent on each phase of a lift. i.e. Summary Now that we've just about covered most of the basics of Training Variables, we should be able to incorporate this into our Daily / Weekly Exercise regime. If you've been consistent and have hit a training plateau, changing one of the above variables will likely help you break through. If you're new to Training or have hit a plateau, consider investing in a Training Program and start getting results today! References: 1. Todd I. Stark, The Concept of a Body Fat SetPoint (1998) - The "Body Fat Set-Point": Can it be changed permanently? page 4 & 5.

Welcome to the Fat Loss series! 🔥 Over the next few weeks we'll explore some of the science behind Fat Loss from both an Exercise/Physiological standpoint Vs the Nutritional/Biological. But first let's look at how Nutrition can play a part and be a determinant or deterrent with Fat loss. What is Fat Loss? (revisited) The prime focus of Fat Loss is the overall rate of bodyfat oxidation by your particular metabolism over time. This can occur by altering one's total energy balance through food, exercise or a combination of both. For Fat Loss to actually occur however requires an individual to be in a total negative energy balance aka 'Calorie Deficit'. The prime driver behind Fat Loss involves a slightly speeding up your Metabolism to burn as much body fat as possible. The higher your metabolic rate is the more Fat you will burn over time. This is Fat Loss. Plain and simple. Note: for a better understanding on how this works, checkout the different Weight Loss Vs Fat Loss mechanisms. But how does Nutrition affect Fat loss? Let's dive right in. Supplements/Detoxes Supplements can be defined as 'a thing added to something else in order to complete or enhance it.' Supplements are by their very nature a supplement. Unfortunately they are often seen as the answer for Fat/Weight loss. You see there is the 'truth' and then there is the truth when it comes to Nutrition and successful Dieting. The 'truth' mainly revolves around successful marketing campaigns along with the latest fads and trends. Currently it is not generally recommended that all Australians consume Nutritional supplements as their only and main source of a healthy and balanced diet. Supplements can aid Fat loss along however it is only a very small margin and dependent on the success of the product i.e. 6-12%. This is also dependent on everything else falling into place i.e. Calories, Macronutrients, Meal Timing, Frequency etc. Contrary to popular belief they rank the least determinant of successful Fat Loss. Ergogenic aids consist of supplements, drugs or procedures believed to also improve athletic performance. Some of these substances are completely legal while others remain banned and unethical. Supplements that are becoming popular amongst the general population include Synthetic Vitamins and Minerals, Protein Powder (Cow byproduct), Creatine and Synthetic Fat burners. The Magical Solution? Are you still looking for that 'magical' item that will strip more fat away? Perhaps you've considered going through multiple bouts of 'cleanses' in the hopes of finally getting somewhere? With the rise of today's affinity re weight management, trends and fads have become one of the most easiest to market due to the quick turn-around time. From 'juicing', detox/lemon teas, 24hr fasting to extreme multiple day diets supposedly designed to flush your body of toxins for good. Whilst there are some detox juices / supplements that are said to 'detoxify' through a few active ingredients only i.e. curcumin (garlic / turmeric) to up-regulate liver detoxification and /or inflammation[17-19]. Unfortunately we are largely mis-informed by companies blanketing a whole product due to 1 single active ingredient. A summation from a 2015 study from The Journal of Human Nutrition and Dietetics concluded: “To the best of our knowledge, no randomized controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans. This is an area that deserves attention so that consumers can be informed of the potential benefits and risks of detox programmes.” [5] It has recently been established in literature that continuous energy (caloric) restriction also results in an up-regulation of detoxification in both the liver and the intestines[15]. Furthermore, a lot of the detoxifying properties can be derived from calorie restriction alone[16]. But more on calories later. The average human body is also quite capable of going through a process of 'detoxification' through the Liver, Lungs, Kidneys and Skin. Furthermore it is believed supplements high in Fibre help support the digestion system health & aid further weight loss[20-21]. Whilst there is some scientific rationale in terms of detoxification, when coupled alongside a balanced and healthy eating plan, there just isn't sufficient data to support detoxes or cleansing agent aids for long term weight management. Note: before taking any supplements or ergogenic aids it is always best to consult a Nutritionist or Dietitian for further clarification. Meal Timing Are you eating every 3-4 hours to keep your gains? Did you know consuming adequate rich protein meals every few hours helps elevate the anabolic response for muscular hypertrophy to occur[3]? As a general rule of thumb, eating every few hours helps most individuals meet their daily dietary requirements. For the active individual, they can also receive some benefits from the effects of increased meal frequency on fat oxidation and improved hunger and satiety[11]. When coupled alongside an energy balanced nutrition plan, this can further aid and help remove other adherence variables i.e. thought process & time constraints. For the rest of us whom live busier work day schedules, some may not be able to sustain a 3 - 4hr meal frequency window. One option would be to spread out the timing of our meals from 6 - 8 to 2 - 3. Those whom practice allotting calories to later following IF - Intermittent Fasting may still reap benefit in the flexibility of prolonging their meal timing. Note: there is evidence that increased meal frequency does not promote greater weight loss in subjects following an overall energy restricted diet[10]. In addition, some evidence suggests that spreading out the timing of protein intake throughout the day 'might' impact its ability to be incorporated into muscles[1]. Based on current research, it appears the leucine protein content appears to elevate and peak when consuming adequate protein rich meals. Furthermore there also appears to be a cut over associated with the elevated peak. Whilst consuming equally distributed meals, consuming more protein in a single sitting does not equate to more protein absorption as previously thought[12]. Thus consuming equally distributed meals will more likely have a positive effect on MPS. MPS = Muscle Protein Synthesis. MH = Myofibrillar Hypertrophy. A recent study compared 26 healthy resistance trained individuals split into differing meal frequency intakes. One group followed a skewed protein ingestion model at varying intakes ~12g protein > 45g protein > 83g protein. The other group consumed a balanced protein intake at around 30 - 50g per meal. It was surmized following a balanced protein ingestion model is more beneficial for inducing muscular hypertrophy[22]. Whilst the general consensus suggests increased meal frequency does not promote greater weight loss in subjects following an overall energy restricted diet[10]. The good news is so long as we consider the overall 24 hour picture and consume dietary protein and fibre, this can still be sufficient enough to meet MPS requirements for MH and sustain overall health. So, whether or not we are heavily food focused wont necessarily impact ongoing Fat loss. Regular food consumption every 3 or 6 hours doesn't seem to make an overall difference once daily calories are taken into account. Meal frequency and protein ingestion timing may give you an edge in conjunction with your training over supplements. Studies have shown that post-workout protein and carbohydrates can have a positive effect on protein synthesis and stopping a process called proteolysis (where the body starts breaking down muscle proteins into smaller amino acids)[9]. For ongoing Fat loss, however there is still more to the story to be told. Micronutrients Micronutrients are essential for long term Health and aid numerous processes of the human body i.e. Metabolism, Immune, Hormonal etc. They are designed to avoid deficiency and reduce chronic disease and illness. It is said Micronutrients are even more important than Macronutrients as they can influence certain markers for Fat Loss and or impact our overall health. It is also often believed if we are following a sound and rigid diet structure, we will meet our micronutrient intake by default. This isn't always the case. A recent study reviewed demonstrated individuals following dietary endorsed guidelines don't always meet their required micronutrient intake. Rather following a healthy and balanced dietary system helped broaden their micronutrient spectrum intake. [6] However, as micronutrients are only required in minute amounts, they are still a requirement for key absorption of nutrients i.e. Dietary Fat and vice-versa. For this reason they are ultimately superseded by another collection of nutrients. For those whom have purchased the Eating for a Purpose ebook will remember the comprehensive detailed summary on Vitamins and Minerals. Macronutrients/Calories One of the most overlooked and important considerations for Fat loss is the total consumption of food. Ever heard the saying you can't out-exercise a bad diet? In the case where calories are excessive, this is known to be true. Macronutrients are a collection of key nutrients including: Protein, Carbohydrates, Fats and Fibre. Alcohol can also be considered a Macronutrient as it also contains traces of wheat, rye, barley etc. They simply do not add any nutritional benefit whatsoever, however still have a caloric value of 7 kcals per gram. Calories being a measurement of Energy required for everyday living. Macronutrients can also equate to calories when calculated i.e. 1g of Protein = 4 Calories. Whilst Macronutrients account for the majority of Energy required when undertaking any Physical or Mental objective. Calories are also required to assist the speeding up of the Metabolism (Fat Loss) or the slowing down of the Metabolism (Weight Loss/Gain). It is often believed eating large amounts of 'healthy' foods helps us lose weight and bears no impact on energy markers and/or overall energy balance. It can also be argued a diet lower in one macronutrient i.e. Carbohydrate/Sugar or Fat is optimal for improved Fat Loss? According to a study published in the journal of Obesity when of High Carb Vs Low Carb, it was recorded individuals with increased carbohydrate intake had improved metabolic health markers, improved weight loss, were more satiated and also had less hunger signals[7]. In fact the ratio of Carbohydrates and Fats does not seem favor or impact overall Fat loss provided Protein and Calories are equated.[8] It's also often believed that sugar has no place in a Healthy Fat loss diet. However, numerous studies show that when calories are controlled, sugar consumption doesn't appear to decrease fat loss or impact Health markers[13,14]. Macronutrients and Calories are essentially one and the same when considering the overall energy output balance. If you meet your Macronutrient intake you are also meeting your Calories by default. If we are in an overall positive (+) energy balance, we gain weight. If our energy balance is equal (=) we will maintain weight. Whilst if our energy balance is negative (-) we will lose weight. See you next time for Part 2! References: 1. Layne E Norton,Gabriel J Wilson,Christopher J Moulton and Donald K Layman The Journal of Nutrition. First published ahead of print November 30, 2016 as doi: 10.3945/jn.116.231779. Meal Distribution of Dietary Protein and Leucine Influences Long-Term Muscle Mass and Body Composition in Adult Rats. https://www.ncbi.nlm.nih.gov/pubmed/27903833 2. JAMA. 2018 Feb 20;319(7):667-679. doi: 10.1001/jama.2018.0245.Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. https://www.ncbi.nlm.nih.gov/pubmed/29466592 3. Helms, E.R., et al., A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism, 2014. 24(2). https://www.ncbi.nlm.nih.gov/pubmed/24092765 4. Phillips, S.M. and L.J. Van Loon, Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 2011. 29 Suppl 1: p. S29-38. https://www.ncbi.nlm.nih.gov/pubmed/22150425 5. J Hum Nutr Diet. 2015 Dec;28(6):675-86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18. Detox diets for toxin elimination and weight management: a critical review of the evidence. https://www.ncbi.nlm.nih.gov/pubmed/25522674 6. Int J Sport Nutr Exerc Metab. 2018 Sep 1;28(5):502-508. doi: 10.1123/ijsnem.2017-0323. Epub 2018 May 16.A Comparison of the Nutrient Intakes of Macronutrient-Based Dieting and Strict Dieting Bodybuilders. https://www.ncbi.nlm.nih.gov/pubmed/29140151 7. Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z. Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity (Silver Spring). 2011 Oct;19(10):2006-14. https://www.ncbi.nlm.nih.gov/pubmed/21475137 8. Michael Hull, Dr. Christopher Gardner. Low-fat vs low-carb? Examine on 2018-02-20 11:00:00 9. Am J Physiol. 1991 Dec;261(6 Pt 1):E809-14.Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. http://www.ncbi.nlm.nih.gov/pubmed/1767841 10. Br J Nutr. 2010 Apr;103(8):1098-101. doi: 10.1017/S0007114509992984. Epub 2009 Nov 30.Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. https://www.ncbi.nlm.nih.gov/pubmed/19943985 11. Obesity (Silver Spring). Author manuscript; available in PMC 2015 Apr 9.Published in final edited form as:Obesity (Silver Spring). 2013 Feb; 21(2): 336–343. doi: 10.1002/oby.20032 Effects of Increased Meal Frequency on Fat Oxidation and Perceived Hunger. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391809/ 12. J Nutr. 2009 Jun;139(6):1103-9. doi: 10.3945/jn.108.103853. Epub 2009 Apr 29. The leucine content of a complete meal directs peak activation but not duration of skeletal muscle protein synthesis and mammalian target of rapamycin signaling in rats. https://www.ncbi.nlm.nih.gov/pubmed/19403715 13. Nutr Res Rev. 2007 Dec;20(2):121-31. doi: 10.1017/S0954422407797846.Dietary sugars intake and micronutrient adequacy: a systematic review of the evidence. https://www.ncbi.nlm.nih.gov/pubmed/19079865 14. Am J Clin Nutr. 1997 Apr;65(4):908-15.Metabolic and behavioral effects of a high-sucrose diet during weight loss. https://www.ncbi.nlm.nih.gov/pubmed/9094871 15. Cell Metab. 2015 Jul 7;22(1):86-99. doi: 10.1016/j.cmet.2015.05.012. Epub 2015 Jun 18.A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. https://www.ncbi.nlm.nih.gov/pubmed/26094889 16. Drug Metab Dispos. 2016 Mar;44(3):366-9. doi: 10.1124/dmd.115.064766. Epub 2016 Jan 7.Calorie Restriction Increases P-Glycoprotein and Decreases Intestinal Absorption of Digoxin in Mice. https://www.ncbi.nlm.nih.gov/pubmed/26744253 17. Nutr Res. 2010 Jun;30(6):435-40. doi: 10.1016/j.nutres.2010.06.007.Sodium 2-propenyl thiosulfate derived from garlic induces phase II detoxification enzymes in rat hepatoma H4IIE cells. https://www.ncbi.nlm.nih.gov/pubmed/20650352 18. Clin Pharmacol Ther. 2000 Dec;68(6):598-604.St John's Wort induces intestinal P-glycoprotein/MDR1 and intestinal and hepatic CYP3A4. https://www.ncbi.nlm.nih.gov/pubmed/11180019 19. nt J Biochem Cell Biol. 1998 Apr;30(4):445-56.Mechanisms of anticarcinogenic properties of curcumin: the effect of curcumin on glutathione linked detoxification enzymes in rat liver. https://www.ncbi.nlm.nih.gov/pubmed/9675878 20. J Nutr. 2004 Jan;134(1):135-42.Some dietary fibers increase elimination of orally administered polychlorinated biphenyls but not that of retinol in mice. https://www.ncbi.nlm.nih.gov/pubmed/14704306 21. J Nutr. 1999 Apr;129(4):896-902.Increased fecal bile acid excretion and changes in the circulating bile acid pool are involved in the hypocholesterolemic and gallstone-preventive actions of psyllium in hamsters. https://www.ncbi.nlm.nih.gov/pubmed/10203567 22. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxaa101/5823851

Have you been Exercising for long periods with no real planned break? Perhaps you're looking to follow something a little bit more flexible? If any of this sounds familiar and you've been struggling with your training you may find the following information a breath of fresh air. Training without any real planned break can often be quite daunting for the experienced athlete. Making strength gains in the weights room can be just as important as having a structure that allows for progression and planned breaks. This is also known as periodisation. Lets take a further look at what periodisation is. On Periodisation. Periodisation is the process of splitting up your annual training plan into a series of manageable phases or blocks. Each phase or block typically consists of a specific focus of training performance or key areas of development i.e. Squat / Bench / Deadlifts Vs Quad / Glute / Back development or Fat Loss Vs improved Cardiovascular / Endurance etc. Periodisation also generally includes appropriate 'overload' and 'deload' periods alongside some form of active recovery within each designated period. i.e. Microcycle = weekly training block Mesocycle = monthly training block Macrocycle = yearly training block For the new gym goer whom is starting out, periodisation may not directly apply as such. For the experienced athlete, periodisation can very well be the difference in preventing stall or progress of Muscular development, Strength and/or Endurance. In the constant pursuit of making strength gains, athlete's often follow the practice of altering repetitions or training in a gradual and ascending manner. This is also known as DUP (Daily Undulating Periodisation) where Intensity, Weights and Frequency increase over time. (More on this later). For most athletes however, following a prescribed fixed repetition scheme may not accommodate to 'fluctuations' in an individual's readiness and physical prowess. Sometimes a training break or 'deload' can help further accommodate and boost an athlete to further impair a training plateau. On Deloads. Traditionally a deload in it's most basic form is 'deloading' or cutting back from your current Training Intensity, Weights, Reps, Sets or both. How long any given deload period lasts can generally be as short as 3-4 days or last up to 1-2 weeks (max). A typical deload involves decreasing your overall training volume over time to allow for enhanced recovery and growth. This typically means you can cut back on both Training intensity, sets and still be results focused. In most cases, experienced lifters whom regularly take 'breaks' in between training sessions or blocks, are also able to come back stronger! i.e. Note: more than 3-4 days off isn't generally recommended as this can inhibit an increase of muscular atrophy aka 'loss of gains' from muscular disuse. How to Deload? Most experienced lifters typically work anywhere between 40-60% of their max effort to 60-80% of their typical training intensity. A deload period can be vital for both your musculoskeletal and nervous (CNS) systems. [1] It can also be a determinant for assisting with overall Fat loss provided we're consuming an adequate macronutrient intake and/or calories are equated. When we're in a Caloric deficit for an extended amount of time, it is not uncommon to lose some performance biometers in the gym i.e. Strength. This is most certainly the case when on an extended Strength‐based (DUP) or High Volume program (FDUP) for monthly blocks on end. Much like dieting, Training can simply be accommodated to by increasing/decreasing sets and reps provided overall training volume is met: Calories: overall determinant of successful weight loss when calories and protein are equated. [2] Volume: overall determinant of muscular strength gains if resistance training volume is met. [3] Another alternative would be to incorporate some form of auto-regulation within the DUP model. This is also known as FDUP (Flexible Daily Undulating Periodisation) which also allows the lifter to 'choose' which days their Strength, Hypertrophy or Power sessions fall into. This non-linear approach model can also produce greater strength gains than an inflexible non-linear approach [4]. A typical Deload strategy can work so long as your overall volume stays within an i.e. 60% threshold margin of a typical workout. This is still light enough to allow you to recover mentally, physically but still heavy enough to prevent muscular atrophy provided dietary protein is met. If you have been operating heavy weights, it may be preferable to cut back the number of sets performed by at least half. Note: It is generally important to keep breaks in mind for long term, progressive overload training. Summary Exercise‐induced inflammation can cause our body to often swell and bloat. Lack of sleep and stress can also hinder our performance in the gym and affect overall body composition. Implementing a form of auto-regulation can help aid with overall adherence if current training is poor or has been somewhat lacking. Whilst taking a break from your typical Training regime may seem counter-intuitive, a deload can also help with: Enhanced Recovery Muscular Growth Strength Increase Decrease of Inflammation Decreased Training Intensity Psychological and Physiological break Active Recovery Less Energy expenditure Decreased Cortisol (stress) Increased Testosterone Note: whilst a 'Deload' can help aid in improved performance, little to no changes in body composition will occur unless dietary intake is tracked or factored alongside a training program. Take a good 24 ‐ 48 hours off and see if a little rest and relaxation does some good! References: 1. Mike Samuels. Beast Mode or Wimp Mode: Do You Need a Deload? October 10th, 2016 2. Michael Hull, Dr. Christopher Gardner. Low-fat vs low-carb? Examine on 2018-02-20 11:00:00 3. Dankel SJ, Mouser JG, Mattocks KT, Counts BR, Jessee MB, Buckner SL, Loprinzi PD, Loenneke JP. The widespread misuse of effect sizes. Journal of Science and Medicine in Sport. 2016 Oct 19. 4. McNamara JM, Stearne DJ. Flexible nonlinear periodization in a beginner college weight training class. The Journal of strength & conditioning research. 2010 Aug 1;24(8):2012-7.

Do you suffer from being Time Poor? ⏰ Are you tired of doing continuous hours of Cardio with little to no result? 💦 If this sounds like you and you simply just LOVE cardio, it may be time to start considering the alternative form of cardio giving you more 'bang for your buck' in half the amount of time. You read correct. But before we dive in, let's base the question: Is cardio necessary for general fitness? 🤔 Cardio is a great tool for improving overall cardiovascular fitness and helping establish a base level of general fitness. Fitness is also an important component and general indicator of one's overall health. Did you know? cardio can also be used to decrease the amount of caloric deficit required from dieting alone. According to research Physical activity and fitness improves a wide range of physiological factors. Some of these are associated with adiposity, including increasing insulin sensitivity, reducing inflammation, and improving body composition i.e. reduction in fat mass, increased fat-free mass etc[13]. Aerobic exercise and effort is a mode that gets easier to adapt to because of this^. Resistance (Weights) Training however is another great exercise tool to further help and improve body composition, general fitness and strength[2]. More on this later. What is H.I.I.T.? H.I.I.T. - standing for High Intensity Interval Training, is fast becoming very popular in the aerobic fitness world. Put simply it incorporates several blocks of short burst 'all-out' effort (10-30 seconds) followed by several minutes of recovery. According to a study by Metcalfe et al.[3] H.I.I.T. seems to be the most time efficient exercise strategy as it produces a greater amount of workload in a lesser amount of time. The study deduced performing even the minimal amount of exercise for improving 'metabolic health' i.e. 3 x p.w. was enough to induce fat loss in a time efficient manner. H.I.I.T. also has many variations including: Walking, Jogging, Running, Cycling, Swimming, Rowing etc. Most if not all of these variations will generally result in greater amounts of energy expenditure than time equated forms of cardio i.e. L.I.S.S.[1]. When it comes down to it, if balancing your time, health and physique commitments is of importance, exercising at a higher intensity over a shorter time frame can be beneficial. Cardio and H.I.I.T.? Ok, so there are 3 primarily known variations of Cardio Intensity: L.I.S.S. (Low Intensity Steady State) – Walking or Cycling at typically less than 40% of your Max effort. M.I.S.S. (Moderate Intensity Steady State) – Walking, Jogging, Elliptical etc. Intensity can increase typically to about 70% of your Max effort. H.I.I.T. (High Intensity Interval Training) – short bursts of intense activity (80%+ Max Effort) typically followed by a period of active recovery at a lower intensity. General rule of thumb is a work/rest ratio of 1:1 or 1:2. Traditional cardio aka 'steady state', is generally always performed at a low Intensity for a slightly longer duration of time. H.I.I.T. however is almost always performed at a much higher Intensity at shorter duration periods of time than traditional Cardio. One key difference is the focus of and utilization of differing Energy systems. Oxygen works as the primary energy system for the body whilst undergoing most forms of Cardio. Secondary to this, fatty acids can also be used for fuel. As Intensity increases the focus shifts to Energy stores i.e. Dietary Fats[17]. Note: athletes whom perform H.I.I.T. can also benefit from incorporating dietary Fats into the Diet. Advantages for Fat loss? Much like Cardio, H.I.I.T. can be performed almost anywhere. The flexibility in cardio modes means you are more likely to be able to exercise as you're not restricted by time, equipment and / or location. An important element of incorporating cardio is to further aid fat loss (energy expenditure). Interval training is promoted more than traditional cardio because of the calories burned both intra and post training. H.I.I.T. it seems may not always burn a significant amount of calories post exercise than once thought according to further research. According to a paper published in the Journal of Strength and Conditioning Research. They compared Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training + Resistance in Healthy Men: They surmised that whilst caloric expenditure was typically greater where concentric exercise protocols i.e. running, biking and / or Resistance training was followed. Hydraulic based exercises involving both Resistance Training + Cardiovascular was slightly as efficient if not greater at expending calories as opposed to endurance training[18]. A past study compared overall energy expenditure (Cardio Vs H.I.I.T.) both during and post exercise. The results post exercise were negligible and only subtle with the Cardio group burning 32kcal whilst the H.I.I.T. group burned 64kcal post exercise[14]. Another study concluded that aerobic exercise performed in the fasted state induces higher fat oxidation than exercise performed in a fed state[16]. These results also line-up with a recent meta-analysis where H.I.I.T. and cardio had similar effects on overall body composition changes[15]. Research from the University of Lethbridge suggests that performing H.I.I.T. at a frequency of 3 x times per week was enough to reduce both body fat and waist circumference.[7] A further study however seemed to support the notion of H.I.I.T. over cardio leading to significant decreases in central abdominal fat vs a steady state group with little to no changes in abdominal fat[4]. To quote the study conclusion: “The high intensity interval training produced a greater fat reduction effect compared to steady state intensity, this supports the results from Tremblay et al. Despite exercising half the time, H.I.I.T. subjects in the present study lost 11.2% of total fat mass with steady state subjects experiencing no fat loss. Collectively, these results demonstrate that intermittent sprinting compared to steady state is a more effective and efficient way of controlling body composition.” Advantages for Muscle Gain and/or retention? Another important component of dieting in particular for competitors, elite athletes and general sports performance, is the retention of muscle and lean body mass. Generally speaking, the more muscle mass we have the higher our metabolic rate will be. It is believed once calories decrease or once cardio activity starts to exacerbate, we become subject to loss of lean body mass. There is evidence that meeting dietary protein requirements of 1-1.3g or 1.3-1.8g per lb of bodyweight not only maximizes muscular hypertrophy but aids in the prevention of muscle loss[5]. However, further evidence supports the use of H.I.I.T. for not only muscle retention but also lean muscle gain. According to a study by Trapp et al.[4] it showed subjects in the high intensity interval group gained lean mass in their legs compared to the steady state intensity and control group. Another study by Wilson et al.[6] found that L.I.S.S. caused more muscle loss than H.I.I.T. To quote the study conclusion:: "H.I.I.T. caused more muscle retention because when you are doing L.I.S.S. (say fast paced walking) you’re not activating muscles the same way as if you were lifting weights. So when you sprint you have hip flexion, knee extension, and these are all weightlifting movements. Think squats, leg presses, leg extensions, etc. H.I.I.T. is another way to overload the muscle and activate the type II muscle fibers." Cardio + Resistance Training? Now you're probably wondering which activity mode is the superior? Going by current research we know about 1hr of Resistance training can cause about 150 - 500 kcals in energy expenditure[19]. Even 1 hour of intense Resistance training can burn around ~1000kcals give or take. However lets ask the more prevalent question; what about Cardio and Weights training? Is it possible to combine the 2 opposing exercise methods? And more importantly, does it matter if one exercise method is performed before the other? We now have some good clues on this according to a past study exploring the effects of 'spot-reduction' between both exercise protocols. In this study not only did they discover some great applications / takeaways, but evidence to suggest when is best to perform said exercise. The intention of the unique study setup was to determine whether performing L.I.S.S. cardio after resistance training results in more fat oxidation[8]. Firstly lets look at the study, individuals were split into 2 groups: Group 1: performed upper body resistance training + lower body steady state cardio Group 2: performed lower body resistance training + upper body steady state cardio Localized fat loss specific resistance trained areas were significant between both groups. The most likely issue and key variable found in the unique study setup was blood flow. It has long been hypothesized that fat mobilization is hampered to a degree from poor blood flow[9]. It's also been demonstrated that exercising causes increased blood flow to nearby localized adipose tissue[10]. Thus further supporting evidence of increased mobilization of local adipose tissue. However fat mobilization doesn't mean = automatically oxidized aka 'burned off' post training. If fatty acids after entering the bloodstream aren't burned off, there is nothing to prevent it from being stored again[11]. According to research however, if L.I.S.S. is performed post resistance training (after localized free-fatty acids enter the bloodstream) they would likely be used as fuel and oxidized.[12] Summary In contrast to previous research, it appears there is added benefits of not only incorporating cardio alongside resistance training, but also the importance of timing. If you're an avid Weights & Cardio enthusiast, implementing some form of cardio alongside your Resistance training may be one of the best ways to improve and complement your current regime: Note: As it is recommended to undertake this particular exercise method to expedite the Fat Loss process. It is also generally (not) recommended to exceed overall Frequency. Excessive utilization of HIIT alongside other exercise methods used exacerbately can be detrimental and lead to loss of Lean Muscle Mass and Metabolic fatigue. References: 1. T, Shields et al, 2012. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology. Vol113(12):p1831–1837. https://www.ncbi.nlm.nih.gov/pubmed/23019316 2. E, Sanal et al, 2013. Effects of aerobic or combined aerobic resistance exercise on body composition in overweight and obese adults: gender differences. A randomized intervention study. European Journal Physiology & Rehabilitation Medicine.Vol49(1): 2013:1-11. https://www.ncbi.nlm.nih.gov/pubmed/22569489 3. Metcalfe et al. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. European J applied Physio. 2011. https://www.ncbi.nlm.nih.gov/pubmed/22124524 4. Trapp et al. The effects of high intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J of Obesity. 2008 https://www.ncbi.nlm.nih.gov/pubmed/18197184 5. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. https://www.ncbi.nlm.nih.gov/pubmed/22150425 6. Wilson, et al. Concurrent Training: A Meta-Analysis Examining Interference of Aerobic and Resistance Exercise. University of Tampa, FL. J Strength Conditioning. https://www.ncbi.nlm.nih.gov/pubmed/22002517 7. Hazell et al. Run sprint interval training induces fat loss in women. 2014. https://www.ncbi.nlm.nih.gov/pubmed/24905559 8. J Sports Med Phys Fitness. 2017 Jun;57(6):794-801. doi: 10.23736/S0022-4707.16.06358-1.Effect of combined resistance and endurance exercise training on regional fat loss. https://www.ncbi.nlm.nih.gov/pubmed/28497942 9. Eur J Appl Physiol Occup Physiol. 1979;42(4):271-81.The effect of unilateral isokinetic strength training on local adipose and muscle tissue morphology, thickness, and enzymes. https://www.ncbi.nlm.nih.gov/pubmed/161225 10. J Strength Cond Res. 2013 Aug;27(8):2219-24. doi: 10.1519/JSC.0b013e31827e8681.Regional fat changes induced by localized muscle endurance resistance training. https://www.ncbi.nlm.nih.gov/pubmed/23222084 11. J Strength Cond Res. 2011 Sep;25(9):2559-64. doi: 10.1519/JSC.0b013e3181fb4a46.The effect of abdominal exercise on abdominal fat. https://www.ncbi.nlm.nih.gov/pubmed/21804427 12. Am J Physiol Endocrinol Metab. 2007 Feb;292(2):E394-9. Epub 2006 Sep 19.Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? https://www.ncbi.nlm.nih.gov/pubmed/16985258 13. BMJ Open Sport Exerc Med. 2016; 2(1): e000143. Published online 2017 Mar 1. doi: 10.1136/bmjsem-2016-000143PMCID: PMC5569266PMID: 28879026Update on the effects of physical activity on insulin sensitivity in humans. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569266/ 14. J Appl Physiol (1985). 1997 Feb;82(2):661-6.Comparison of energy expenditure elevations after submaximal and supramaximal running. https://www.ncbi.nlm.nih.gov/pubmed/9049750 15. Obes Rev. 2017 Aug;18(8):943-964. doi: 10.1111/obr.12536. Epub 2017 May 17.A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. https://www.ncbi.nlm.nih.gov/pubmed/28513103 16. Br J Nutr. 2016 Oct;116(7):1153-1164. Epub 2016 Sep 9. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/27609363 17. Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23. doi: 10.1139/H08-097.High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. https://www.ncbi.nlm.nih.gov/pubmed/19088769 18. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661.Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. https://www.ncbi.nlm.nih.gov/pubmed/25162652 19. Energy cost of isolated resistance exercises across low- to high-intensities https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5524349/

Did you know: being lean never felt as good as the feeling of never being full? 🤔🤔🤔 Not many individuals will care to admit or often tell you that dieting is a grueling and taxing process on your hunger levels. Especially at the tail end of a long grueling dieting phase. However, it doesn't always have to be so. In today's article, we're going to touch on a popular dieting tool many of my clients and I personally use when embarking on a traditional Fat Loss phase. A rewarding and fulfilling little thing called 'Refeeds'. Note: Refeeds are NOT magic! They are just like many dieting tools ad will only work correctly if: a) you are in a Caloric Deficit b) have a healthy relationship with food c) can consume carbohydrates / sugar ON REFEEDS Typically when individuals diet they will generally follow some form of high-protein, low-fat hypo-caloric dietary protocol[12]. Some individuals will also follow a high-protein, high-carbohydrate & low-fat diet where total calories decrease over time[13]. This linear approach whilst previously advocated in the Fitness & Bodybuilding world is also fast becoming outdated due to the rise of non-linear fat loss strategies. Today, physique athletes will often implement a non-linear dieting approach where energy caloric intake is increased during a fat loss phase[15,16]. Although total energy (calorie) balance & macronutrient restriction is necessary for fat loss to occur. The rate of which both decline can also be relative to certain dietary protocols put in place i.e. continuous energy restriction vs intermittent energy restriction. Typically this is coupled alongside IER (intermittent energy restriction) protocols i.e. 'Dietary breaks'. Refeeds as a dieting tool are a controlled increase in Calories in accordance with attenuating metabolic adaptation, Fat Loss & maintenance of lean muscle mass. Refeeds are a great form and alternative to traditional ‘cheat’ meals where Calories & portion control generally go out the window. They are ideally a controlled and effective food source to fuel and replenish: - Muscle Glycogen stores - Overall Energy - Current well‐being - Improve fat storage potential Note: refeeed sources generally do NOT include a fast food / takeout meal or meal high in Fats. Refeeds when coupled alongside a mixed and varied diet can help assist with speeding up your metabolism (BMR) resulting in further Fat loss over an extended period of time. How much by exactly is still unknown however, we do have some good clues it being roughly in the ~10% range[1]. REFEED SOURCES? Refeeds generally come in the form of sugar or carbohydrate(s). These sources can generally range from complex carbohydrates (polysaccharides) i.e. rice or sweet potato to simple sugars (dissaccharides) i.e. low fat ice cream. Ideally, these same refeed sources should also have a minimal impact & effect on total calories from Protein and Fat intake as part of the standard diet. Example refeed sources: On Carbohydrates & Sugar. When we consume a meal rich in quick releasing carbohydrates i.e. sugar your blood glucose rockets upwards. This causes a rapid release of insulin, resulting in a strain on the pancreas to produce the hormone insulin. On the other hand, slow releasing carbohydrates i.e. oats produces a gentle rise in blood sugar levels and a correspondingly small insulin hormone response. Thus making it easier for the body to maintain optimum blood glucose levels for daily activities and demand. The timing of energy intake alongside the ratio of macronutrients can also affect recovery, tissue repair and MPS (muscle protein synthesis). Carbohydrates in particular can also improve the state of mood following a serious bout of intense exercise. However, your body also has limited stores available for strenuous exercise activity when demand is required. How much exactly? As Carbohydrates are a primary source of energy used by the muscles and the brain, it's main role is to supply the body with energy quickly. During the first few minutes of anaerobic activity, it is carbohydrate that almost exclusively meets the body’s energy demands[8]. The average individual can store from 300g-400g of 'glycogen' in lean muscle tissue whilst a further 70g-100g being stored in the liver[2]. A benefit of slow releasing carbohydrates is for a given calorie intake, blood glucose levels are sustained in the desired range for longer than when quick release carbohydrates are consumed. A simple yet effective strategy would be to include a 'Refeed' on a day of strenuous exercise activity i.e. Leg day prior to the activity taking place. Note: if no strenuous or metabolic activity takes place, ^excess glucose or glycogen stores can also store as bodyfat via the process denovo-lipogenesis'[3]. On Fruit. It is believed Dietary Glucose (carbohydrates / sugar) plays a far more critical role in inhibiting leptin levels as opposed to Fructose (fruit) affecting leptin resistance[6]. According to studies, the primary difference between glucose and fructose is fructose tends to be prioritized for the 'aldose reductase-fructokinase' pathway in the liver and hypothalamus over glycogen[7]. Furthermore, whilst glucose and starchy food sources tend to be prioritized for muscle glycogen synthesis. The former usually also experience water retention from a high fructose intake. To give further context, unless you are doing a photo-shoot or a contest show and need to maximize muscle glycogen then some fructose would likely not hinder too much. Note: it's generally recommended to opt for low GI carbohydrate refeed sources i.e. Oats, Rice, Pasta, Lentils as part of a refeeding strategy. REFEED BENEFITS? According to the IOC (International Olympic Committee) the physiological impairments & function manifested in athletes is a direct result of energy deficiency. Some impairments include BMR (Basal Metabolic Reate), menstrual function, bone health, immunity, protein synthesis & cardiovascular health[14]. This impairment leaves the body without adequate energy to support vital functionality & maintain optimal health and performance. One of the many potential benefits of incorporating refeeds aren't necessarily only physiological but also psychologically associated. Although much of the research is still in its infancy, there is some data offering good clues and beneficial outcomes incorporating refeeding periods. One of the prime body fat regulation processes uses a recently discovered hormone called leptin[4]. It is believed Leptin along with other regulatory hormones can help aid Fat loss by helping the brain determine how much fat is stored[5]. It's also believed elevated levels of leptin following carbohydrate feeding causes stimulatory effects on energy expenditure appetite suppression leading to greater fat loss efficiency and dietary adherence[9]. Most athletes incorporate refeed days whilst dieting in an attempt to keep their metabolic rate elevated. The reductions in fat cell size or energy intake (both of which happen while dieting) decrease leptin secretion significantly. When we traditionally eat in a Calorie deficit with a goal to drop Body fat, your body's metabolism starts to adapt to your lowered intake. Part of the slowing of metabolism when we diet is due to a loss of metabolically active tissue. An advantage of incorporating 'refeeding' is you can choose a High Carbohydrate day(s) as you actively lower your Calorie intake. As leptin levels in Bodybuilders | Athletes during contest prep are also most noticeably lower than those observed in obese patients. An increase in calories i.e. 1‐2 days p.w. putting you back or close to maintenance calories whilst keeping leptin elevated can also be beneficial. Recent Studies. A past study compared 2 groups of athletic individuals. 1 group did not incorporate refeeds whilst the other incorporated carbohydrate refeeding over a 7 week fat loss phase. Interestingly, the group who did not refeed lost a significant amount of weight (6lbs bodyfat) in particular muscle mass (3lbs). The second refeeding group also lost weight the same amount of weight (6lbs bodyfat) however retained a significant amount of muscle mass (-1lb loss)[10]. A further recent study looking at multiple back to back day refeeding (x2) vs continuous dieting. What researchers found was the group with multiple refeed days retained more fat free mass and experienced less metabolic impact as opposed to the linear dieting group[11]. Whilst studies on overfeeding periods | refeeding is still very much in its infancy, this may be one of the first studies to directly look at multiple refeeding days & it's benefits. This may also provide further clues to the importance of multiple day refeeding periods alongside dietary 'breaks' as an alternative to continuous energy restriction. Refeeds are fast becoming a growing interest for the general population & elite athletes in the bodybuilding world much to its muscle sparing efficacy. Should you often experience a plateau, Refeed(s) will almost always aid in: ✔️ Keeping Metabolic Rate elevated ✔️ Continued Fat Loss ✔️ Improve Performance ✔️ Retain LBM (Lean Body Mass) > Muscle ✔️ Mental 'break' from dieting CLIENT SPOTLIGHT Check out this amazing past transformation: "This journey is a special one and one I've been wanting to share for some time. I met Mel during one of our past Nutrition seminars (How to Eat Ice Cream and Get Lean!) Having initially gained some physical success in the past from Powerlifting, she also followed a holistic Clean Eating approach at the time. Unfortunately like most diets she had fallen victim to an unhealthy association of a 'clean' or nothing approach. Her relationship with food sources were either 'Good' or 'Bad'. As Calories were also considerably quite low this ultimately resulted in Binge Eating Episodes and Yo-Yo Dieting. She was NOT shedding any weight in her current state! After introducing basic Nutritional concepts, she began her transition from food being 'Good' or 'Bad' to a more 'balanced' approach whilst gaining control back in her life. One of her goals was getting in shape for her upcoming 48th birthday. She initially lost 5kg going from 64kg -> 59kg along with adding Lean Muscle to her physique in only 8 weeks! She also increased her Squat, Deadlift & Bench press alongside following a structured refeed program. Oone of the highlights was seeing her conditioning improve as calories increased. Needless to say she became better educated in the process along with enjoying the foods she loves in moderation. She is a great testament and inspiration to anyone that they can do!". REFEEDS VS CHEAT MEALS? Ok so by now we have covered how carbs / sugar work and the respective benefits from including them in one's diet. We've identified how one can possibly get great results from also utilizing a 'Refeed' meal. But what about Cheat meals aka un-tracked meals? Generally once an individual's energy (calorie) intake is adequate enough, un-tracked meals can be incoporated to counter over eating aka 'cheat' meals. However aside from the negative connotative of the word 'cheating' & the associated psychological 'all in' response, there is no definitive answer. Refeed meals are generally always something to look forward to on a daily or weekly basis for most dieting individuals. Incorporating a 'cheat' meal can still likely produce results simply from the metabolic boost if calories are equated. It is almost always important to identify which one best suits YOU the most! 👇 Pro's and Con's: ✔️ Refeeds are fun and exciting ✔️ Refeeds are socially acceptable ✔️ Refeeds (glycogen) can remedy Training plateaus ✔️ Refeeds can help aid Training performance and Mental focus ✔️ Refeeds will do less acute damage to your fat loss progress ✔️ Refeeds (controlled) can be done in a single meal or over entire day(s) 🚫 Cheat meals can be excessive 🚫 Cheat meals can also be expensive 🚫 Cheat meals can trigger binge episodes 🚫 Cheat meals/days can undo your hard work *Always consult a Nutrition Coach or Dietitian before commencing any of the above general recommendations* SUMMARY 'Cheat' days can be known to throw individuals off track and undo all their hard work and arduous efforts! Refeed(s) where you can have a bit more carbs in order to 'replenish' and have a mental 'break' may also be ideal. Thus: - if you know you have an upcoming arduous workout(s), aim for a refeed to coincide on these day(s). - If you know you are more likely to eat excess junk food in a single sitting and call it a 'cheat meal', a refeeding strategy may better suit. - If you are able to control your intake (within reason), a cheat meal may still very well work in your favor. - If you are able to incorporate a balanced variety of carbohydrate sources, this may very well help create a ‘treat‐like' meals to consume over an entire day instead of restricted to one meal. Remember, a refeed meal is NOT a Cheat day :) Eager to give Refeeds a go? Drop me a line to get Fat Loss going! 😊 References: 1. Nutrient Reference Values for Australia and New Zealand ‐ Dietary Guidelines for Australian Adults (2013) ‐ National Health and Medical Research Council. Dietary Guidelines for Children and Adolescents in Australia (2013) ‐ National Health and Medical Research Council. Dietary Energy, p15 & 23. 2, 3. NSCA – Essentials of Strength Training and Conditioning 3rd Edition. Glycogen, Bioenergetics of Exercise and Training, p33 & p190. 4. Grossman, S.P., (1975). "Role of hypothalamus in the regulation of food and water intake." Psychol. Rev. 82, 200-224. https://www.ncbi.nlm.nih.gov/pubmed/168602 5. Travis, J., (1996). "Obesity researchers feast on two scoops." Science News, Vol. 149. January 6,1996. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4859313/ 6. J Clin Endocrinol Metab. 2004 Jun;89(6):2963-72.Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women. https://www.ncbi.nlm.nih.gov/pubmed/15181085 7. Proc Natl Acad Sci U S A. 2018 Mar 20;115(12):3138-3143. doi: 10.1073/pnas.1713837115. Epub 2018 Mar 5.High salt intake causes leptin resistance and obesity in mice by stimulating endogenous fructose production and metabolism. https://www.ncbi.nlm.nih.gov/pubmed/29507217 8. Eating for a Purpose: Basic Concepts on Nutritional Value (2015) - Measuring Energy Intake. Macronutrients - Carbohydrates , p30. https://www.thelabpersonaltraining.com/efap 9. Sports 2019, 7(1), 22; doi:10.3390/sports7010022 Review Intermittent Dieting: Theoretical Considerations for the Athlete; https://www.mdpi.com/2075-4663/7/1/22/htm 10. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: International society of sports nutrition position stand: nutrient timing. https://www.ncbi.nlm.nih.gov/pubmed/28919842 11. Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. https://www.mdpi.com/2411-5142/5/1/19/pdf 12. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers. https://www.ncbi.nlm.nih.gov/pubmed/10838463 13. Nutritional strategies of high level natural bodybuilders during competition preparation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769537/ 14. IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. https://www.ncbi.nlm.nih.gov/pubmed/29773536 15. Intermittent energy restriction and weight loss: a systematic review. https://www.ncbi.nlm.nih.gov/pubmed/26603882 16. Short-term intermittent energy restriction interventions for weight management: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/28975722

Welcome to the Bench Press guide. If you haven't already check out our recent guides on How to Squat and How to Deadlift. What is the Bench Press? Much like a Squat and Deadlift, the Bench press is a compound exercise utilizing various muscle groups when performing a single repetition. The exercise primarily uses the pectoralis major, anterior deltoid, biceps , triceps and anconeous (elbow). There are also different Types and variations including: - Flat Bench Press - Incline Bench Press - Decline Bench Press - Close Grip Bench Press - Wide Grip Bench Press - Floor Press - Reverse Grip Bench Press - Dumbbell Bench Press etc. Benefits? Bench press is considered as one of the most dominant strength training movements for the upper body. It is used amongst lifters as a measure of strength and also comes with its benefits including: Development of muscles groups - namely chest Application and Development of Strength Stability Control Energy expenditure - Powerlifting bench press exert lots of energy (calories) Fat Loss How to Bench Press? For the purposes of this guide, we will focus on the powerlifting bench press setup. Here's a quick breakdown on How to Bench in 7 simple steps: 1. Bench Setup: Prepare yourself by loading the bar with an appropriate amount of weight. 2. Lay down on the bench pad tucking your feet back. Grip the bar and pull yourself up towards the bar and down towards your feet. This will help create an arch or bridge in the lower back. Note: Do NOT move your feet of the ground; just arch your back into a bridge. 3. Use a fully wrapped Grip Type and keep Grip Width slightly shoulder width. 4. Squeeze Shoulder Blades together whilst keeping wrists Straight. Take a deep breath, brace the core and when ready unrack the bar. 5. Keeping Elbows Locked whilst unracking, bring the bar slightly out over the chest area. 6. Descend the bar by flexing the elbows and tucking them in. The bar should end up on the lower chest region ideally the sternum or below the nipple line. 7. Begin the Ascent by pressing the bar upwards. Dig your heels as hard as possible into the floor and arch your back as hard as you can. Once the elbows are locked out, rack the bar in a controlled manner. Congratulations! This completes the Bench Press movement. Lift Phases Common Errors and Misconceptions There are also incorrect ways to Bench Press. This can leave you more prone to accidents and injury. Some incorrect cues to look out for: Face Presses Rounded Shoulders Bending Wrists Elbows Untucked Head/Butt/Feet Up Unspotted Bench for maximal effort Summary There you have it Guys. A simple breakdown on the 3 commonly used compound exercises: the Squat, Deadlift and Bench Press. If you haven't already incorporated these lifts in your Training, give them a go!

So you're looking to lose weight in the most simplest way possible? 🤔 No food logging required... No Detoxes... No giving up your favorite foods... (That's right, you can still eat your favorite foods!) With Intermittent Fasting, there is really only one thing you need to do... Sound too good to be true? Read on as we revisit some of the science behind the popular diet method. WHAT IS INTERMITTENT FASTING? Intermittent Fasting is a popular feeding strategy for those whom want to lose weight without giving too much thought on the dieting process. Also known as 'delayed eating', Intermittent Fasting involves restricting calories early on in the day for a greater amount of calories later. Traditionally IF requires an energy time restriction of 16 hours (fasting) with only an 8 hour window of time for food consumption. Note: The amount of time one fasts can also vary depending on sleeping patterns generally ranging anywhere from 14-18 hours (fasting) and 6-8 hours for consumption. In it's simplest form it acts as an umbrella of Intermittent Energy Restriction and gateway to various other dietary protocols and energy prescriptions including: ⚠️ 24hr restriction ⚠️ 5:2 fasting ⚠️ 7 x day energy reduction ⚠️ Continuous Energy restriction (CER) Much like continuous Energy restriction (Calories In = Calories Out), Intermittent Fasting may or may not place heavy restrictions on food quantity and food types around a daily 24 hour schedule. However like most diets with a premise of getting you results, there is always a 'gimme' and a 'gotcha'... HOW DOES IT WORK? One of the first things we are prone to do as the day begins is to start feeding. Also known as 'breaking the fast'- a meal eaten in the morning, the first of the day. During our first meal we typically begin to load more nutrients into the body whilst simultaneously signalling to bypass and use up any remaining 'fuel' leftover in storage[6]. During this feeding period, it's not uncommon for a large majority of Nutrients consumed to be predominantly Carbohydrates based. Anything from: ⚠️Liquid shakes ⚠️Coffee + Milk + Marshmallows or a Hot Chocolate ⚠️Wholegrain Cereals ⚠️Toasties or Croissants ⚠️Fruit ⚠️Packaged Snacks etc. Carbohydrates are very easily digestible and low in Satiety. Meaning we are more than likely to go back for more! How many times do we find ourselves going back for multiple bowls of your favorite cereal? It's not uncommon for some individuals to consume entire boxes of cereals in one single sitting. To put this into perspective that's over 1000 - 1200 Calories to start your day! In today's current climate, various individuals undergo periods and bouts of yearly weight loss attempts to reduce their overall fat mass[24]. Whether if it's an athlete preparing for a bodybuilding show, a sedentary office worker or stay-at-home mum-preneur looking to re-wire poor lifestyle habits. For most individuals however, failure to reach their target body weight in the days or weeks of undertaking a nutritional weight management strategy can often be quite disheartening. Within the weight loss demograph, the most common nutritional weight loss strategy implemented is most often misunderstood[22]. As a result individuals may often seek alternate sub-optimal dietary strategies for more rapid weight loss techniques i.e. acute "water weight" loss, "sweat suits", saunas, hot baths, detoxes etc. Intermittent Fasting for one is not to be confused with starvation. Where starvation is the involuntary absence of food, fasting becomes the voluntary absence of food for a certain period of time... What happens when we starve? During times of feeding, the average person will experience elevated levels of insulin secretion. Depending on the Carbohydrate/Sugar source, pancreatic insulin levels will either spike very rapidly or minimally[18]. Excess glucose or glycogen stores can also store as bodyfat via the process denovo-lipogenesis'[19] if no strenuous or metabolic activity takes place. During a 24hr fasting state, insulin levels typically drop off whilst stored glycogen is used as glucose for energy. As your body stops getting adequate fuel from food, your body also signals to increase development of GH (Growth Hormone). Whilst GH is believed to cause an anabolic response in muscle building, the increase in GH from fasting doesn't cause an overall significant increase in skeletal muscle via anabolism. Simply rather an increase in total body water (LBM) and connective tissue only[26]. Alternate day fasting (IF sub-type) where partial or complete 24hr restriction of energy intake is believed to also be superior to Energy restriction[23]. However, there are still many misconceptions surrounding fasting. In the following 1-2 days post 24 hour restriction, many of the end products of digestion (i.e. noncarbohydrate sources) and proteins are broken down into its constituent amino acids by various metabolic processes and a process called 'gluconeogenesis'[20]. Lastly 'Ketosis' where your body switches over from a non-existant primary energy source (glucose/glycogen) to dietary fat (ketones) as an alternate fuel source[21]. What happens when we eat? As soon as we begin the process of eating, we 'trigger' natural phases of hunger and nourishment for any given 24hr period. Typically most individuals will instinctively then need to consume meals every few hours (3-4) because of this. Now here's the theory, if one were to delay eating by a certain period of time, you would also delay the initial 'eating trigger' for an extended period of time. Much of how this 'trigger' works is still unknown, however we do have some good clues: The mechanisms for controlling hunger revolve around a brain structure known as the 'hypothalamus'. The hypothalamus performs a central role in many hormonal and regulatory functions in the body [1] i.e. Body fat, Weight, Hunger regulation etc. Eating less frequently by fasting helps control 'ghrelin' production (hormone associated with hunger). Estrogen a key metabolic regulator also influences certain peptides and neurons i.e. cholecystokinin to assist in the feeling of fullness.[7] A recently discovered hormone 'leptin' helps the brain determine how much fat to store[30]. Alongside this, the brain also makes a chemical called 'neuropeptide Y' linked to significant increase in appetite and insulin production. These hormones have a synergistic effect in controlling overall hunger, the unopposed effect being gross obesity[2]. However many of the finer details are still a mystery. ON COFFEE Did you know up to three quarters of Australians drink at least one cup of coffee a day? The love of coffee is strong here in Australia, so much so that many claim to not be able to live without it! On average up to 75% of us enjoy at least one cup of coffee per day, with a further 28% have three or more cups per day![3] Contrary to popular belief, coffee has many health benefits in comparison to other sources i.e. berries or wine. Spawning back from the 'seeds' of a coffee plant, coffee beans are a source of antioxidants along with reducing disease risk and increased recovery agents. Hundreds and hundreds of potentially bioactive compounds abound in each delicious sip[2]. Coffee is also high in polyphenols and may have a protective role in degenerative diseases such as brain diseases like Alzheimer’s, cardiovascular disease and even certain cancers... Perhaps one of the most impressive attributes of Coffee is its influence on energy intake, performance and perhaps even appetite suppression[4,5]. In a controlled research study to determine if coffee and/or caffeine enhanced endurance and performance, results appeared to favour caffeine capsules over caffeinated for improving overall endurance performance. The authors speculated that one such family of compounds, collectively called chlorogenic acids, interfered with the performance-enhancing effects of caffeine[1], and there is some evidence indicating that such a mechanism is plausible[3]. Caffeine is also one of the most frequently studied performance-enhancing supplements being used and studied today. However, much like pre-workouts the alertness response to caffeine tends to decrease after habitual consumption. Part of the alertness response appears to also be individual with enzyme and iozymes i.e. CYP1A2 responsible for caffeine metabolism. Most individuals report of some days caffeine improving performance whilst other days not. There are probably several factors that also contribute to this habitual 'flip-flopping' including the added placebo effect from caffeine[8]. Of the current evidence some suggests caffeine has weak transient effects on energy intake and appetite control. However there is also some evidence that points to the caffeine source^. Due to genetic/individual differences and responses, some individuals are considered “fast” caffeine metabolizers, some are “slow,” with the remainder of the population somewhere in the middle... INTERMITTENT FASTING BENEFITS? Intermittent Fasting is often seen as the simplest answer to Weight management... It is a change in perspective from "What should we eat" to "When should we eat"? Thus allowing individuals to create a Calorie deficit anytime, anywhere. But is irregular and sporadic meal frequency really the secret to Fat loss? In a recent comparison between Energy Restriction and Intermittent Fasting in overweight individuals, all studies demonstrated comparable reductions in body weight where overall energy intake was matched[9]. A meta-analysis also concluded that ER involving IF on at least one day per week but no greater than seven days was equally effective as Energy Restriction for short-term weight management[10]. Furthermore, the majority of trials reporting body composition outcomes have shown equal efficacy for reducing Fat Mass i.e. visceral fat stores, and waist circumference with IF compared to Energy Restriction in overweight/obese adults[11,12]. Much like any other diet however, Intermittent Fasting is NOT magic. PROS & CONS OF INTERMITTENT FASTING? Within the current general population, the most common nutritional weight loss strategy implemented is continuous energy restriction (CER) for most of the duration of their dietary lifestyle[13,14]. A recent study however investigated the effects of calorie restriction versus intermittent fasting. What they found was whilst you generally oxidize more fat in the morning (IF) you also oxidize less fat at night. Subsequently when you don't fast you oxidize less fat in the morning and more fat at night. In other words, during times of fasting more fat is oxidized whilst during times of feeding less fat is oxidized. Part of this stems from not having carbohydrates subsequent (glucose) in your system during day break. Your body will either use this as fuel or will primarily rely on fat. Over a 24-hour period however, you oxidize the same amount of energy (carbohydrates and fat) whether intermittently fasting or not. Additionally, the study also found consuming breakfast or fasting having no significant impact on boosting metabolic rate or greater fat oxidation over a 24hr period[31]. Research shows eating every 3-4 hours in particular protein stimulates MPS (Muscle Protein Synthesis) more so than fasting GH. Furthermore multiple studies show far greater anabolism through multiple protein feeding periods as opposed to 1-2 big meals through IF[25,27]. In lieu of this, some evidence suggests meal skipping, does not impair hypertrophy or strength gains in resistance trained women (Tinsley et al, 2019). However, subjects in a previous study did much of their resistance training in the fed state, with their workouts falling within their feeding window[32]. They also investigated the performance effects of breakfast skipping i.e fasting overnight then exercising post standard breakfast and water loading. Subjects were unsurprisingly more hungry when they skipped breakfast, but also completed significantly fewer bench press and squat reps. Another study looked at TRF (time restricted feeding) versus non TRF between 2 groups. The group whom consumed their allotted kcals within a 4 hour feeding window following TRF found no impact on their total body composition. Whilst both groups increased in endurance, size & strength, the non TRF group experienced greater lean muscle mass gains[33]. According to further literature, a calorie equated diet results in favor of up-regulation of detoxification in both the liver and the intestines[16]. A lot of the 'detoxing' properties can be derived from caloric restriction alone as opposed to traditional detox/fad diets. Whilst the available evidence indicates that IF is not superior to ER as a weight loss strategy, For some individuals however, IF is a viable strategy and the simplest form of calorie restriction one can adhere to. Further to the available evidence suggesting that fasted training is unlikely to significantly improve your training performance, it does have the potential to impair performance for many lifters. Combined with some of the variable ingredients mentioned above i.e. caloric restriction > potential health benefits, it’s still probably a good idea to make sure that training occurs in a fed state. Pro's: ✔️ Little to No Self-monitoring required ✔️ Large amount of (short term) Weight loss i.e. glycogen/water ✔️ Little to no food/beverage quantity restriction ✔️ Alternative to traditional detoxes (replace old > new cells) ✔️ Up-regulation of detoxification in both the liver and the intestines[17] ✔️ Less Vitamin/Mineral supplementation required[15] ✔️ Ideal for Busy individuals/Poor Time Management ✔️ Less Food focused ✔️ Fat loss via Calorie deficit Con's: 🚫 Non-sustainable (long term) for most individuals due to '8' hour feeding window 🚫 Individual appetite suppression may vary 🚫 Inferior GH anabolic response[29] 🚫 Deemed too restrictive for 'social' individuals i.e. Breakfast meetings 🚫 Sub-optimal for athletes requiring frequent adequate protein > optimizing muscle growth/recovery[28] 🚫 Side effects i.e. fatigue and/or weakness CLIENT SPOTLIGHT Check out these amazing results from a past client: "My journey - I wasn't concerned about weight, it was just a number! My health was my concern and I wanted to change my body and lifestyle for good. With Chris's help I achieved that! 3 kids later, who would have thought I would fit into my clothes from when I was underweight before kids (68kg) from not eating well! It's amazing what your body can do when you feed it the right food. 😊 You know you are back in business once the kitchen scale comes out and stays out all day! You think you roughly know how much food weighs by simply looking at it.. but then you realize how wrong you are!! Over eating is so easy! I'm now at a healthy weight and body tone. Going from 87kg to 79.7 in 6 weeks! This is a Major transformation! Not to mention toned up and ready for my wedding! And I am not done yet! My journey is still going!" - Nikki HOW TO INTERMITTENTLY FAST? Ok, so you're eager to give IF a go? For most individuals, using an 8:16 fasting ratio may be too difficult to incorporate into one's lifestyle starting out. The subject of long term sustainability is also very important. For this reason, we are going to break down Intermittent Fasting into phases:👇 Phase 1 - Delay eating by 1-2 hours i.e. 8-9am. Phase 2 - Delay eating by 2-3 hours i.e. 9-10am. Phase 3 - Delay eating by 3-4 hours i.e. 11am -12pm. Remember, Intermittent Fasting much like any diet works so long as you are in a Caloric deficit. Delayed eating not only allows for a greater Calorie balance but also a shorter window for food consumption whilst still being results focused. If you have an upcoming event or holiday, have a coffee and give Intermittent Fasting a go. :) Note: It's generally not recommended to exceed a total fasting period of 5-6 hours to maintain adequate nutrient/energy balance. If you have an underlying Eating Disorder, please consult a Nutrition Coach or Dietitian before attempting Intermittent Fasting. References: 1. Grossman, S.P., (1975). "Role of hypothalamus in the regulation of food and water intake." Psychol. Rev. 82, 200-224. 2. Travis, J., (1996). "Obesity researchers feast on two scoops." Science News, Vol. 149. January 6,1996. 3. https://mccrindle.com.au/insights/blogarchive/australian-attitudes-towards-coffee/ 4. Int J Food Sci Nutr. 2017 Dec;68(8):901-912. doi: 10.1080/09637486.2017.1320537. Epub 2017 Apr 27.Caffeine, coffee, and appetite control: a review. https://www.ncbi.nlm.nih.gov/pubmed/28446037 5. J Acad Nutr Diet. 2018 Oct;118(10):1832-1843. doi: 10.1016/j.jand.2018.05.015. Epub 2018 Jul 19. Caffeine Transiently Affects Food Intake at Breakfast. https://www.ncbi.nlm.nih.gov/pubmed/30033159 6. Jason Fung, “Fasting Physiology: Part II,” Intensive Dietary Management, April 17,2015, https://intensivedietarymanagement.com/fasting-physiology-part-ii/ 7. Hormone Health Network, “What Is Estrogen?”, accessed February 12, 2017, http://www.hormone.org/diseases-and-conditions/womens-health/what-is-estrogen 8. Scand J Med Sci Sports. 2017 Nov;27(11):1240-1247. doi: 10.1111/sms.12793. Epub 2016 Nov 23.Placebo in sports nutrition: a proof-of-principle study involving caffeine supplementation. https://www.ncbi.nlm.nih.gov/pubmed/27882605 9. Behav Sci (Basel). 2017 Jan 19;7(1). pii: E4. doi: 10.3390/bs7010004.Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence. https://www.ncbi.nlm.nih.gov/pubmed/28106818 10. JBI Database System Rev Implement Rep. 2018 Feb;16(2):507-547. doi: 10.11124/JBISRIR-2016-003248.Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/29419624 11. Transl Res. 2014 Oct;164(4):302-11. doi: 10.1016/j.trsl.2014.05.013. Epub 2014 Jun 12.Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. https://www.ncbi.nlm.nih.gov/pubmed/24993615 12. Eur J Clin Nutr. 2016 Mar;70(3):292-9. doi: 10.1038/ejcn.2015.195. Epub 2015 Nov 25.Intermittent energy restriction and weight loss: a systematic review. https://www.ncbi.nlm.nih.gov/pubmed/26603882 13. Int J Sport Nutr Exerc Metab. 2012 Apr;22(2):89-97. Epub 2012 Feb 15.Methods of body mass reduction by combat sport athletes. https://www.ncbi.nlm.nih.gov/pubmed/22349031 14. J Int Soc Sports Nutr. 2012; 9: 52. Published online 2012 Dec 13. doi: 10.1186/1550-2783-9-52PMCID: PMC3607973PMID: 23237303 Weight loss in combat sports: physiological, psychological and performance effects https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607973/ 15. Med Sci Sports Exerc. 2016 Mar;48(3):543-68. doi: 10.1249/MSS.0000000000000852. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance: https://www.ncbi.nlm.nih.gov/pubmed/26891166 16. Cell Metab. 2015 Jul 7;22(1):86-99. doi: 10.1016/j.cmet.2015.05.012. Epub 2015 Jun 18. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. https://www.ncbi.nlm.nih.gov/pubmed/26094889 17. Drug Metab Dispos. 2016 Mar; 44(3): 366–369. Published online 2016 Mar. doi: 10.1124/dmd.115.064766PMCID: PMC4767382PMID: 26744253 Calorie Restriction Increases P-Glycoprotein and Decreases Intestinal Absorption of Digoxin in Mice https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4767382/ 18. How do Carbohydrates and Sugar work? On Refeeds: https://www.thelabpersonaltraining.com/single-post/2018/01/14/Refeeds 19. NSCA – Essentials of Strength Training and Conditioning 3rd Edition. Glycogen, Bioenergetics of Exercise and Training, p33 & p190. 20. Essentials of Strength Training and Conditioning 3rd Edition. Glycogen, Bioenergetics of Exercise and Training, p33 & p190. Carbohydrate requirements p211. Gluconeogenesis p209. 21. What is Keto? On Keto: https://www.thelabpersonaltraining.com/single-post/2018/09/17/Keto 22. Pettersson, S.; Ekström, M.P.; Berg, C.M. Practices of weight regulation among elite athletes in combat sports: A matter of mental advantage? J. Athl. Train. 2013, 48, 99–108. https://natajournals.org/doi/10.4085/1062-6050-48.1.04 23. Harvie, M.; Howell, A. Potential Benefits and Harms of Intermittent Energy Restriction and IntermittentFasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human andAnimal Evidence. Behav. Sci. 2017, 7, 4. https://www.mdpi.com/2076-328X/7/1/4 24. Australian Health Survey: Nutrition First Results - Food and Nutrients, 2011-12 25. Nutr Rev. 2015 Feb;73(2):69-82. doi: 10.1093/nutrit/nuu017. Effects of meal frequency on weight loss and body composition: a meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/26024494 26. Norton, Layne et al., 2017; Meal Distribution of Dietary Protein and Leucine Influences Long-Term Muscle Mass and Body Composition in Adult Rats1–3 27. J Physiol. 2013 May 1;591(9):2319-31. doi: 10.1113/jphysiol.2012.244897. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. https://www.ncbi.nlm.nih.gov/pubmed/23459753 28. Nutr Metab (Lond). 2012 Oct 16;9(1):91. doi: 10.1186/1743-7075-9-91. Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. https://www.ncbi.nlm.nih.gov/pubmed/23067428 29. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. eCollection 2018. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10.- https://www.ncbi.nlm.nih.gov/pubmed/29497353 30. Klok, M. D., Jakobsdottir, S., & Drent, M. L. (2007). The role of leptin and ghrelin in the regulation of food intake and body weight in humans:a review. Obesity reviews, 8(1), 21-34. https://www.ncbi.nlm.nih.gov/pubmed/17212793 31. Am J Clin Nutr. 2019 May 16. pii: nqy346. doi: 10.1093/ajcn/nqy346. [Epub ahead of print] Effect of skipping breakfast for 6 days on energy metabolism and diurnal rhythm of blood glucose in young healthy Japanese males. https://www.ncbi.nlm.nih.gov/pubmed/31095288 32. Am J Clin Nutr. 2019 Sep 1;110(3):628-640. doi: 10.1093/ajcn/nqz126.Time-restricted feeding plus resistance training in active females: a randomized trial. https://www.ncbi.nlm.nih.gov/pubmed/31268131 33. Time-restricted feeding in young men performing resistance training: A randomized controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/27550719

Welcome to the How to Deadlift guide. If you haven't already, check out our recent guide on How to Squat. What is a Deadlift? The Deadlift is a simple compound movement, compound meaning utilizing multiple muscle groups to perform a single repetition. It is one of the most important strength training movements for the upper body, legs and back. It is also one of the top 3 compound movements performed in a powerlifting competition. There are also many versions of this exercise. These include: - Conventional style - Sumo style - Romanian/Stiff-legged/Straight style - Hex/Trap style - Rack pulls etc. Benefits? Some of its common uses and benefits include: Development of muscles groups - namely back (erector spinae), legs (hamstrings, quadriceps, calves) and hips (glutes and adductors) Application and Development of strength Stability Control Energy expenditure - Deadlifts exert lots of energy (calories) Fat Loss How to Deadlift? For the purposes of this guide, we will focus on the Conventional and Sumo style. Here's a quick breakdown on How to Deadlift in 7 simple steps: 1. Setup: Prepare yourself for the lift. Put on any apparel i.e. socks, slippers, suit, belt, wrists wraps, chalk/powder, suit etc. Load the bar and place your Feet directly under the bar keeping your stance width slightly narrower than shoulder width. 2. Grip the bar and use either a mixed grip where stronger hand uses overhand (pronated) and weaker underhand (supinated) grip. Alternatively use a hook grip where both hands use overhand grip. 3. Keep Shoulders Behind. Shoulders should be positioned slightly behind the bar. From this position you will be able to pull straight up and back. Remember to keep an Arched Back and push chest up and forward to prevent rounding of the back. 4. Drive the hips/butt up as high as they can possibly go without sacrificing the arch in your back. When ready take a deep breath of air, brace your core and lift. 5. Contract and drive your hips forward by pushing from the heels. Pull the weight up and back explosively and controlled in a completely straight line. Remember to keep the bar as close to you as possible to reduce the traveling path. Note: This part may scrape your shins and knees. To prevent scraping wear leggings or compression wear. 6. Extend Knees, once bar passes knee level. Assume an erect position by locking your knees and hips. 7. Descend Safely back down by bending hips and flexing knees to lower the luggage. Congratulations! This completes the Conventional Deadlift movement. Sumo Deadlift Sumo and Conventional are very similar styles, however there is one key difference in the setup: Stance Width: Position your feet as wide as you can with toes pointing to the sides. Make sure to assume wide enough stance to shorten the distance but narrow enough to have power for the lift. Note: You will need to constantly engage and flex your legs more than your back before, during and after the lift. Lift Phases Common Errors and Misconceptions There are also incorrect ways to deadlift. This can leave you more prone to accidents and injury. Some incorrect cues to look out for: Rounding/Hyper-extending of back Looking straight down Incorrect breathing technique Chest/Shoulder rounding or collapse Hips too high/low Bent Arms/Wrists Shrugging Too Wide stance With compound movements remember the lifter is at his weakest at the beginning of the movement when the weight is lightest. On the way up or down, the lifter becomes stronger while the weight gets heavier. This is how resistance training works. Join us next time as we breakdown How to Bench Press!

Hey Guys, Over the next few weeks we'll be covering some basics on the 3 major compound exercises. These include the Squat, Deadlift and Bench Press. Do you know one of the most asked questions I still often get is how do you Squat? The answer is most often a simple one, however it can start to get quite technical for individuals whom aren't able to squat successfully yet. You see, there are numerous variations of the Squat including the Back Squat, Front Squat, Hack Squat, Sissie Squat etc. All target differing areas of the Quads, Hamstrings, Glutes and Calves. However the Core is more than often used throughout each exercise. Squat Basics. For the purposes of keeping this post to the point, we will look at the Barbell (Back) Squat setup. Here's an easy breakdown on How to Squat in 7 simple steps: 1. Get ready to stand directly under the bar. You have the option of a High bar or Low bar. A High bar placement rests the bar on the base of your neck. A Low bar placement rests the bar on the base on the Lower trapezious & Rear shoulders (Delts). Both have it's benefits in the sport of Bodybuilding and Powerlifting. When ready stand directly under the bar. 2. Grip the bar as tight as possible and Clasp Shoulder blades together. This will help tighten the core and strengthen your technique. You also have the option of using a Shoulder or Hip width grip. 3. Unrack the bar and step back about 2-3 steps. Keep steps minimal to save Energy. 4. Engage Hips by unlocking them and sit slightly back. Keep Chest out looking straight ahead. 5. Inhale and get ready to Squat. This next step will depend entirely on Hip Flexors, Knees and Foot position. A Squat should resemble a downward seated movement where the Hips engage first followed by Flexion of the knees. 6. Squat down to parallel where the Hamstrings are parallel with the floor. Keep Back and Chins straight and in line with each other. 7. At the base of the movement Squat back up whilst exhaling. Rack the bar when ready. Congratulations! This completes the Squat movement. Lift Phases Common Errors and Misconceptions Try to be aware as there are incorrect ways to Squat which can leave you more prone to accidents and injury. Some incorrect cues to look out for include: Rounding of the back Looking straight down Incorrect breathing technique Chest & shoulder rounding or collapse Knees over toes (Long Femurs exempt) Locking of the Hips Angle Imbalance of Back and Chin bone (Short Upper Torso exempt) Note: Remember to always ensure correct form is utilized for every repetition! Join us next time as we breakdown How to Deadlift!

Do you ever ask yourself the question 'How do I go back to eating without reading nutritional panels'? If so, you will hopefully find further clarity in today's article. If you're already familiar with it, you will know it is fast becoming the ultimate endgame for experienced dieters! For those whom aren't, let me break down 'Guess-timation at its finest' for you. 🙏 What is Intuitive Eating? Intuitive Eating also known as Mindful or Instinctive eating is a 'hands off' approach to dieting. It is a less restrictive method involving no Weighing of food or Tracking of Macros whatsoever. You are literally eating on the fly! Whilst there are certain advantages of tracking your nutrient intake, it is important to know that it doesn’t also have to be forever. Albeit to be able to eat Intuitive does take time and is not without certain conditions. How long it takes you to get there depends how well your Self-Monitoring skills have come in to play. Most individuals whom have tracked for certain periods of time understand the benefits of being consistent with measuring food intake[1]. This is the basic fundamental and also the first phase of setting yourself up for Intuitive Eating. Whether it's eating and tracking wholesome nutritious foods or fun foods into your diet. You are starting to create a mental log of foods, serving sizes alongside most of their energy (caloric) value simultaneously over time. This not only allows one to be objective with their physique and performance goals but start to gain a better understanding of what foods & servings contain how many macros and calories. Benefits? Eating instinctively can come with its own host of benefits in and of itself: ✔️ less stressful 'dieting' approach ✔️ socially manageable ✔️ balance and moderation[2] ✔️ less food focused i.e. meal prep ✔️ less numbers focused ✔️ mindful eatting The basis of Instinctive eating is once you reach your goal by tracking your food intake, you will have a vague nutrient database mentally stored from the countless food tracking activity. You should also have a good idea of what 100g of chicken breast looks like? Which foods are high in fibre? The macros of your favorite dessert? etc. Knowing the above will greatly improve your potential to guesstimate your food intake on the fly and still stay within your goals. Client Spotlight Checkout these awesome results and journey from past client Kayla: "I first started my fitness journey in 2011 after giving birth to my first daughter in 2010 and like a lot of mothers I wanted to get rid of the baby weight. Growing up we had a lot of takeout in pre-packaged Foods. I never had to eat fruit and veggies. When I started working out everything I read was about clean eating. Clean eating was the only way. I downloaded clean eating cookbooks, recipes and followed clean eaters on Instagram. I did this for 4 years but during these four years I also fell off the wagon and got back on too many times to count. I would be good all week, and then come the weekend I would usually binge on anything I could get my hands on. This brought a lot of negative and destructive feelings and thoughts. Fast forward to 2015. As I became more aware of the fitness industry I started hearing about flexible dieting and iifym. So of course I did some research, join some groups on Facebook and I took in this new information. I followed these groups, read questions, opinions, advice until I felt comfortable enough to give this new diet a try. I finally decided to calculate my macros and give it a go. At first it was a little hard to get the hang of it. Trying to make my numbers match, weighing and inputting cooked meats, creating recipes in order to get macros per serving and trying to balance out the numbers. I was so unsure heading to my calculations I was supposed to be eating somewhere around 2100 calories a day. But I wanted to lose weight, aren't you supposed to eat less? Flexible dieting made me realize that it is possible to maintain a healthy relationship with food all the while fueling your body. I felt there were days I was stuffing my face just to get my macros. Coming from clean eating you weren't supposed to eat past 6 p.m. everyone kept repeating just trust the process so I did. even though I felt bloated and questioned everything that clean eating had taught me. About a month into it, I started to notice some changes I was slimming down even while eating over 200 grams of carbs. I was building a healthy relationship with food. The more I learned about macros the more myths about clean eating that had been busted. I was now able to go out and eat with friends, attend birthday parties and potlucks without feeling guilty about what I had just eaten. I realize that so much of life is centered around food. Births and baptisms, graduations and weddings, birthday parties and holidays. Everywhere you turn food is there and people are eating. I was at my best physically. I was able to fit jeans I hadn't worn since high school, I could see muscle definition in my arms and my shoulders and my obliques. This was the progress I had been waiting 3 years to see. I was finally on track with my workouts and consistently meeting my numbers. It seemed every week I had noticed a change in my measurements. I was so excited to find something that worked. I got pregnant in September of 2014 and due to morning sickness and Cravings I was just eating what I could. I stopped tracking my whole pregnancy and due to some complications I had to stop working out as well. I started tracking macros again about 4 months after giving birth. I was so excited to start seeing some progress and my old body back. What I didn't expect was to be hit with postpartum. Adjusting to being a new mom of two was tougher than I expected. I was lucky if I worked out once a week. I was not following my meals to meet my macros. At the end of the day, I carried so much guilt and judged myself for not being able to keep up. It also seemed that I was constantly sharing my food with my children and all I could think about was how many proteins, carbs and fats I was going to short that day. My anxiety had gotten the best of me and it felt like the only thing I could think about was the food I ate and the workouts I missed. I decided I needed to focus on myself and that I needed to clear my head and reassess my priorities. I stopped tracking my macros and my workouts because I lost my interest and it became a chore for me. After seeking help again I decided I needed to find the passion that I had with working out. I started going back to the gym but knew that mentally couldn't go back to tracking yet. So I just started to become more aware of what I was eating. After doing FD, I knew that there was approximately 20g of protein in that chicken breast, and 19g protein and 30g carb in 2 eggs and 2 pieces of toast. So I would base my meals off of that. I would try and keep track mentally throughout the day how much protein I had eaten. I than made sure that I was eating veggies and salad with every meal, and fruit with breakfast. I didn't focus too much on carbs and fats, but I was aware of what I was putting in my meals. It's been about a year now since I haven't been counting and I can truly say that I am at my best. Mentally and physically. I am stronger, and I no longer have food being the focus in my life. There are days that I eat 3 hot dogs and 2 ice cream cones (thank you Summer) and I don't feel guilty. I make sure the next day to add in an extra bottle of water and less carbs the next day to ease the bloat. I am now eating to maintain, but have thought off bulking at some point. And will try and achieve that by doing what I am doing now. Because of flexible dieting, I feel comfortable enough to eat the way I do now." - Kayla. Intuitive Eating 101 Transitioning to eating intuitively can be done in a simple process, however it is necessary to have sufficient experience in tracking before considering the shift. Here a few points to keep in mind: Have a defined specific goal - establishing a main fundamental goal is important. Having a few 'moving' goals will help make your intention more realistic. Have a specific body fat percentage range - having a body fat range rather than an actual percentage will allow more breathing room as you start out. This will also help you move away from absolutes and being comfortable with slight variations in progress. Once the above is established, start moving away from tracking and weighing your food intake. You don't have to go cold turkey during this step, simply limiting the number of times you Self-Monitor is enough. Repeat until you no longer Weigh or Track. Stick to foods that are high in Protein and Fibre - these will be your 2 most reliable macronutrients when starting and will set the foundation of your new dietary lifestyle. It is very hard to overeat these foods mindlessly as they aren't as palatable as Carbohydrate and Fat based foods. This will also help ensure sufficient Protein and Fibre is consumed daily. Carbohydrate and Fat foods - these should be roughly based on how you both look and feel. If you have an intensive activity i.e. Deadlifts coming up, consuming rice, sweet potato or Fruit will assist in providing you adequate energy. Consuming Protein with each meal along with your Daily five serves of Fruits and Vegetables will greatly improve auto-regulation. Note: If find yourself constantly in a state of being full or slightly heavier on the scale more often, decrease your Carbohydrate and Fat intake. Your body will also let you know if or when it requires more nutrients. Summary Shifting your focus to the above recommendations is generally based off what you are accustomed to over time. The Goal is to somewhat continue eating within a similar range when you were Weighing and Tracking everything. Intuitive Eating is simply 'Guess-timation' at its finest at the end of the day! *Always consult a Nutrition Coach if you are starting the next phase of transition to Instinctive Eating* References: 1. Appetite. 2002 Feb;38(1):39-44. Rigid vs. flexible dieting: association with eating disorder symptoms in non-obese women. https://www.ncbi.nlm.nih.gov/pubmed/11883916 2. Appetite. 1999 Jun;32(3):295-305. Flexible vs. Rigid dieting strategies: relationship with adverse behavioral outcomes. https://www.ncbi.nlm.nih.gov/pubmed/10336790

Hi Guys, Over the years I've often been asked if I follow a Meal plan or a Flexible diet? Do I advocate either dieting protocol towards my clients for their Fitness goals? Is it best to be following a Meal Plan and meal prep or follow a more flexible approach? A Meal plan can be known to offer you a good outline of what we should be including into our Daily diet according to most Dietary peak bodies. Flexible dieting or IIFYM another popular alternative has also grown in recent years as you are able to alternate between various food. But, which one is superior? Do I recommend one over the other? To answer this requires further context for each popular Dieting Method. Lets dive right in! Meal Plans Meal Plans are general outlines of recommended food sources in accordance to Dietary peak body guidelines. They are a Personalized and structured list of food sources especially tailored by registered professionals to suite an individual's dietary requirements. Some Meal plans are also designed will an overall purpose to further encourage individuals to achieve their Fitness goals. Whether it's Losing Weight, Fat loss, Muscle building. improving Health or overall Strength & Performance. Meal plans are a Rigid approach as you eat accordingly off of a tailored plan towards your desired Goals. A Meal Plan will usually consist of varying lists for an individual recommended daily intake including: - Preferred or Recommended Food Sources - Food Serving Sizes - Specific Meal times or frequency - Macronutrient / Micronutrient / Daily Energy (Calorie) Balance breakdown Pro's & Con's Meal Plans when adhered to will help you Optimize results in a quick and timely manner. One of the main benefits is the removal of various variables i.e. inaccuracy and the arduous thought process and emotion often involved with dieting. With a menu individuals can make informed food choices based off of a food list including dietary requirements, schedule, food availability. Meal plans also help individuals maintain a sense of control and motivation in terms of adherence & setting up a meal prep regime. Provided a nutrition program contains both the equivalent dietary preferences, guidelines, individual characteristics & personal preference. This can help further aid individuals adhere to a meal plan[8]. However, part of the problem with with rigid eating is not the lack of macronutrients but rather micronutrients. A past study review found rigid dietary practices is not only dated and of poor quality but rather underpins the main objective of an individual looking to improve their eating habits[1]. Furthermore Meal plans offer very little to no food flexibility. The study concluded a more flexible approach is required to meet a broad spectrum of micronutrient intake and quality. Target Macros Macro / Calorie tracking has grown exponentially in the last few years and is now a very popular weight management tool. As there is no Meal Plan involved, Target Macros offers a far more flexible approach provided you meet certain dietary requirements aka your Target Macronutrient goals. Target Macros short for Macronutrients are personalized nutritional targets specifically tailored for any given individual. With prescribed macronutrient targets, you are in theory able to eat certain foods you typically wouldn't on a Meal plan and still be goal focused. Note: whilst you can pretty much eat how you want to, it is highly recommended to ensure you're within range of your Target Macronutrient goals for optimal Health and performance. Pro's & Con's Unlike a Meal Plan however, Target Macros are less rigid and structured. In most cases there is a period of learning required. It also falls entirely up to the expertise and knowledge of the individual applying the method. In recent years IIFYM (If it fits your macros) has been poorly brushed over with a false dichotomy of a diet only consisting of 'unhealthy' food sources. Whilst this may be true for un-informed new goers, there is now recent evidence suggesting otherwise: A past peer reviewed study found individuals following a 'flexible' approach was equal to or in some cases superior to meal plans for getting in a full spectrum of their micronutrients[2]. The Better choice? Whilst both methods of eating have their advantages, which one is better suited requires context and can depend largely on an Individual's situation, goal(s) and Lifestyle. Let's take a look at a few scenarios where a Meal Plan or Target Macros would better suit: Wedding Day Preparing for your big perfect day can be very energy demanding and emotionally taxing. It is usually a time where small things can quickly become an unnecessary concern. Sometimes things don't always run according to plan. During these times it is often beneficial to remove the thought & emotional process out completely by following something structured and specific to your needs. The lesser stressed and happy the individual is, the better one will experience a result. In this case, a Meal Plan may better suit. Holidays There's no better way to enjoy food than with good company. Whether it's a warm summer evening or a birthday party, we love a good get together over a BBQ. These social occasions whilst festive can usually amount for a large quantity of our Daily Calorie allowance. Coupled with availability and consumption of alcohol, it's not too difficult to end up in an excess during these periods. This is ok, whilst we have actively worked hard towards our Fitness goals, we also sometimes need to live a little within reason. Given adequate time, one can apply a simple strategy i.e. Daily Macros Vs Weekly Calories and adjust one's intake over the course of the week or day. This can allow for a more joyous experience and remove any unnecessary stress or anxiety as you've made the necessary adjustments as to not derail you completely off track! Unless you're the head chef, Target Macros can definitely be more beneficial on these occasions. Competition Event Perhaps one of the biggest moments in an Athletes career is the moment they finally get to step on stage or arena and showcase years of hard work and commitment! This is where all the arduous and exhilarating training sessions in the Gym and constant Weighing or Tracking of food will shine for all to see. Regardless of the approach we follow, we usually want to look and perform at our damn best! For those willing to excel and stand out above the rest, a high degree of accuracy and consistency is usually required. As Energy levels and Physical prowess tend to decrease so do motor skills and day to day thinking. More-so than often, a rigid structure (Meal plan) may better suit an athlete's needs to help take the thought and emotional process out of Dieting. Note: a Flexible approach (Target Macros) or dietary 'break' may also suit, however this is largely dependent on the Athlete's: ✔️ Progress ✔️ Experience ✔️ Knowledge ✔️ Support system Verdict: The truth is both are valid methods of Self-Monitoring and both can lead to great results. However which method is used can depend on the overall goal. As every individual is different, which method is better suited is largely dependent on their individual situation. If you're a busy bee, prefer structure & routine, a Meal Plan may be for you. If you Love Flexibility and Freedom of food choice, Target Macros will better suite. If you've been sitting on the fence, drop me a line to give one a go! References: 1. Sports Med. 2015 Jul;45(7):1041-63. doi: 10.1007/s40279-015-0329-4.Dietary Intake of Competitive Bodybuilders. https://www.ncbi.nlm.nih.gov/pubmed/25926019 2. Int J Sport Nutr Exerc Metab. 2018 Sep 1;28(5):502-508. doi: 10.1123/ijsnem.2017-0323. Epub 2018 May 16.A Comparison of the Nutrient Intakes of Macronutrient-Based Dieting and Strict Dieting Bodybuilders. https://www.ncbi.nlm.nih.gov/pubmed/29140151 3. BARIATRIC ENDOCRINOLOGY AND VERY-LOW-CALORIE MEAL PLANS. https://www.ncbi.nlm.nih.gov/pubmed/28448756 4. LIMITED CARBOHYDRATE REFEEDING INSTRUCTION FOR LONG-TERM WEIGHT MAINTENANCE FOLLOWING A KETOGENIC, VERY-LOW-CALORIE MEAL PLAN. https://www.ncbi.nlm.nih.gov/pubmed/28225305 5. Letter to the editor: Low-carb meal plan and postmeal exercise. https://www.ncbi.nlm.nih.gov/pubmed/29351387 6. Self-reported adherence to diet and preferences towards type of meal plan in patient with type 2 diabetes mellitus. A cross-sectional study. https://www.ncbi.nlm.nih.gov/pubmed/28684081 7. Similarity in meal plan use among first-year roommates. https://www.ncbi.nlm.nih.gov/pubmed/31593746 8. Dynamic Macronutrient Meal-Equivalent Menu Method: Towards Individual Nutrition Intervention Programs. https://www.ncbi.nlm.nih.gov/pubmed/31491882