Let’s Start With Where Most People Go Wrong, In The Kitchen…
2. A calorie is not a calorie. 500 calories from grass-fed fillet steak isn’t the same as 500 calories from Kit Kats.
3. Eat a high protein breakfast.
4. Make sure you’re eating 20 to 40 grams of protein per meal.
5. Consume sufficient protein. A goal of 0.8-1 gram per pound of bodyweight is a good place to start.
6. Eat more vegetables: 100-150 grams, at least 3 times a day works well.
7. When choosing fruits, go for thin-skinned fruits like berries. They provide more bang for your buck when dieting.
8. Eat a variety of healthy fats on a daily basis. Good choices include extra virgin olive oil, butter, coconut oil, avocados, mixed nuts, egg yolks, omega 3s and animal fats.
9. Eliminate trans-fats from your diet; things like vegetable oils, margarine, processed fats need to be out.
10. Monitor your fat intake, aiming for approximately 20-30% of your total calorie intake.
11. Control your carbohydrate intake.
12. The best time to eat your carbs are pre and post workout, and before bed.
13. If it helps with adherence, cycle your carbs: eat more on training days, less on rest days.
14. You don't need a refeed or a cheat meal.
15. Delay your first meal of the day to create smaller eating windows and improve hunger control.
16. Eat 3 to 5 times a day. Where you fall on that spectrum is lifestyle dependent & personal preference.
17. Drink herbal teas to squash late night food cravings.
18. Use protein powders for ‘convenient’ quality calories.
19. Alternate between solid and liquid meals to save time.
20. Batch cook your meals ahead of time.
21. Eat the same foods 80-90% of the time to make food prep easy and to eliminate decision fatigue.
22. Drink 3-4 litres of water a day.
23. Eliminate sugar-laden fizzy drinks, juices and sports drinks. Stick to water, tea and coffee.
24. Diet drinks, sugar/calorie free jellies and sauces a couple times a week can help manage hunger and cravings.
25. Swap sugar in your tea and coffee for stevia.
26. Minimise alcohol consumption.
27. If you must drink, stick to clean spirits and avoid mixers. Cap it at two.
28. If you’re eating out, check the menu beforehand.
29. If you can’t control the menu, go low fat in the day to create a ‘buffer’ and make healthy choices later on.
30. Cook your food in herbs and spices like turmeric, ginger & Cajun, not calorie dense marinades.
31. Don’t be afraid to push your calorie deficit hard towards the end of a diet. Your body can withstand more than you know!
32. If you’re vegetarian or vegan, pay attention to complete amino acid profiles.
33. Calorie deficit is still king.
34. Find the right diet that fits your lifestyle, needs and goals.
Time To Talk Training…
36. Find the compound exercises that work best for you. You should be able to feel the muscle, move through it pain free and be able to load it progressively.
37. Progressive overload is king. Always aim to beat your previous performance in some manner.
38. It comes with a caveat: you need to always maintain perfect form.
39. Don’t turn your weight training sessions into circuits just because the goal is fat loss.
40. Keep lifting hard and heavy. Treat the hour you spend in the gym as ‘muscle building time’. Even when the goal is fat loss, you should still train with the intent to build muscle and strength.
41. Always control the negative and explode on the way up.
42. Get stronger on bodyweight movements. They’ll keep you motivated as you get leaner and more proficient.
43. Set performance goals on your key lifts.
44. Train the muscle, not the ego.
45. If you’re a beginner or intermediate, track your rest periods. If you’re advanced, use your body’s feedback.
46. Always keep tension on the muscles, not the joints.
47. If you can only train 3 days a week, use full body workouts.
48. If you can train 4 days a week, use an upper/lower split variation.
49. If you want to train 5 or 6 days a week, now you can split the body up a little more.
50. Aim to train a muscle group every 3 to 5 days, or twice a week.
51. Don’t be afraid to lower volume as you progress through a diet. Always keep intensity up.
52. Keep a log book.
53. High intensity finishers for 5-10 minutes work well – sleds, prowlers, deadmills, spin bikes; they all work – get inventive and challenge yourself.
54. Do more farmer’s walks.
55. Add in high intensity interval training 1 to 3 times per week for 15 to 30 minutes.
56. Take 10-20,000 steps a day.
57. Add in low intensity steady state sessions 3 to 7 times per week for 20 to 60 minutes.
58. Try fasted cardio.
59. If in doubt, move more.
What About Supplements?
61. If you don’t eat oily fish regularly, take fish oils high in omega 3s.
62. If you live in a country deprived of sunlight like the UK, supplement with Vitamin D3.
63. Use a quality probiotic supplement to enhance gut health.
64. Eat fermented foods like kefir, kimchi and sauerkraut.
65. Take EAAs during your training to protect muscle mass during hard dieting.
66. Add a soluble fibre supplement like Psylllium Husk when on lower carb / calorie diets.
67. 2-3 grams of Psyllium husk after your meal can be helpful for controlling appetite.
68. Take creatine monohydrate to boost gym performance.
69. Thermogenic aids like caffeine can be useful before cardio and/or training sessions.
70. If you’ve got stubborn fat, keep dieting until it's not stubborn.
71. If you’re vegetarian or vegan (especially), supplement with B12, zinc and algae (for your omega 3's).
73. Manage your stress levels.
74. Learn how to cook.
75. Don’t skip meals. Eat regularly to avoid blood sugar drops and sudden cravings.
76. Don’t endlessly diet – periodise your nutrition as you would your training
77. Chew your food more and take your time with your meals – aim for 20 minutes at least
78. Learn to read and pay attention to food labels.
79. If it’s not on the diet, don’t keep it in the house! Only buy what’s on the list.
80. Always plan ahead and never wing it.
81. Walk everywhere you can.
82. Increase your NEAT – spontaneous physical activity like doing the dishes, getting up to change the TV, fidgeting all play a part in increasing energy expenditure
83. Play a sport and have fun.
84. Do something everyday.
86. Create accountability.
87. Set a big deadline and have a meaningful incentive for it.
88. Create the right social support around you.
89. Take pictures and measurements to monitor your progress.
90. Use the scale as data. It’s a useful measure, but it is not the be all and end all of progress.
91. Aim for 0.5-2lbs of body fat loss a week – the rate will depend on your overall bodyweight and goal.
92. Keep a food diary and send it to someone.
93. Hire a team of coaches who can hold you accountable.
94. Expect setbacks. If you fall off plan, move on immediately and make sure your next meal is back on plan.
95. Do the least amount of work necessary for maximum results – always keep a tool in the toolbox.
96. When you reach your goal, make sure you ‘reverse diet‘ and transition properly to maintain your hard work.
97. Know your why and your ‘why behind your why’
98. Enjoy the process
99. Find what works for YOU
100. Get inspired and motivated by reading success stories
101. Be consistent