Check out our latest latest free guide on why you are not losing fat here.
Simply click on the button below and it will be in your inbox within minutes!
Which of these plans would be more beneficial for someone wanting to lose fat and needs to be in a calorie deficit, at 1500 calories per day?
The answer is.... Any of them! They all equal the same amount, so will ultimately all achieve the same results of fat loss.
Yes eating 1 large meal of 1500 calories per day may not be the best thing to do but it all comes down to the individual and what works with them.
If you don’t fancy breakfast or don’t have time then don’t worry!
Do what works for you and stick within what is needed and suits your daily lifestyle.
For things like muscle gain then this would need to be looked at for optimal muscle protein synthesis and look at taking on protein more often.
If you haven't guessed already it is protein!
'How does it do that?'
1) Protein will help fill you up (therefore will help with portions)
2) Protein will help grow and maintain muscle mass ( more muscle means a higher calorie burn at rest)
3) Building muscle over time will burn more calories which in turn will help with fat loss.
The picture shows these men are both the same weight.
Very big difference in shape.
A larger amount of lean muscle will overtime will change your body shape.
Protein is one of the biggest things that can help with this along with a better overall eating habit and good sleep.
How many of you sacrifice seeing friends and socialising because you're on a diet?
Not any longer!
Check out our latest write up on a guide to eating out and still being able to socialise without falling off and 'ruining your diet'.
Click on the download below to check out our guide to eating out.
If you need more help with what to do and what not to do, why not sign up to our FREE 14 day challenge?
Which of these is the best diet for fat loss?
The answer is..
If done correctly, all of them!
However this doesn't mean that they are good for you.
All of the above diets are all designed around one thing..
A CALORIE DEFECIT!
That's right all of these are made to put less calories in the body which in turn will help you lose weight.
However many of these ways are only quick fixes and often have an imbalance of macronutrients and micronutrients.
E.g. Keto- Based on eating high fats, and medium protein, NO carbs! Yes you will probably lose weight very quickly, but the body uses carbs as an energy source..
Slimming world and weight watchers works on points and sins.. Again this is worked out as a calorie deficit.. These are both making lots of money for the people who most of them aren't actually qualified to talk to you about food and nutrition.
Herbalife and juice plus. Based mainly around shakes and tablets that miraculously lose weight. Yes of course you would if you only ate 1 real food meal per day!
This is based on cutting down your calories to around 500-600 calories for 2 days of the week.
Bare in mind, the brain can use between 300-500 calories per day to function.
E.g if a person is consuming around 2000 calories per day for 5 days per week, then 500 on the other 2, this is 11000 over the week.
Why not do this..
Reduce your calories to 1500 per day for 7 days.
This is less calories over the week and much more maintainable, whilst probably keeping away a lot of cravings that you would get whilst eating like a sparrow for 2 days of the week.
So there you have it.. The best diet for fat loss is the one in a calorie deficit that you can see yourself doing a year from now!
What is the best way to lose up to 120 pounds in a month?
Yes thats right, wasting your money on pyramid scheme dieting programmes. What you will also get as well as a hole in your pocket is:
Although these 'diets' are good for a quick fix, they often have long term disadvantages.
Some people doing these diets have lost as much as a stone in 2 weeks, BUT this does not mean this is good for your health.
Losing that much weight in such a short space of time will almost certainly mean you are losing:
To drop a healthy weight each week aim for no more than 2 pounds per week. This is doable and maintainable and allows you to still eat the foods you enjoy.
DON'T be bought into your friends lose weight quick schemes which they are most probably making a commission off you!
The Fit Project
Sue started 'dieting' and lost 10 pounds in 2 weeks...
Jane started 'dieting' and lost 10 pounds in 10 weeks..
What is your answer so far? ...
In those 2 weeks Sue also:
-Had no energy
-Damaged her metabolism
-Craved all her favourite foods
-Lost a lot of muscle mass
-Lost water (the body is about 60%)
-Lack of sleep
-Tried a 'diet' which her friend had suggested to her(who is actually probably on commision)
-Put 12 pounds back on after finishing her 'diet'
Jane on the other hand:
-Had great energy
-Still ate her favourite foods without cravings
-Had great sleep
-Felt energised after exercise
-Didn't waste loads of money on 'diets'
-Lost 'fat' instead of 'weight'
Have you still got the same answer?
The fast way is never usually the best way!
Drop us a message if you'd like help on how to improve your lifestyle choices and lead a healthier fitter life.
How does spending 10 minutes out of your day and reducing your back pain sound?..
By having a bad posture for hours on end could potentially be the reason why we are getting a bad back!
Click on the link below for a free download on a basic lower back.
There are many things you should look into before hiring a personal trainer..
Qualifications and experience..
Nowadays training providers can get you qualified in as little as 6 weeks!
Now this isn’t a bad thing, however many people qualifying in this short space of time lack a lot of experience. I’ve been in the industry for 8 years now and am still learning as I go. Some people claim to know it all and are suddenly experts in everything. If you have been recommended the trainer by someone else then they have probably got this person the results they were after. So have a chat with them!
Jack of all trades...
Look for a trainer who doesn’t claim to be an expert in everything! This is impossible! Look for someone who is an expert in what you’re looking to achieve. This will ensure you get the best results possible for you. e.g The Fit Project specialise in female fat loss transformations.
Some trainers will be very knowledgeable but not have a personality to match!
This is very important as a client to be able to build a rapport with your trainer and enjoy what you do. If you enjoy what you’re doing, you’re more likely to stay motivated and succeed!
Make sure you are offered a consultation with your potential trainer. This will allow you to learn more about each other and whether they can help you. Can they help you with any injuries you may have? Are they specialist in what your goals are?
Write a list of questions down that you want to ask them.
A personal trainer should be results driven! If they are not getting results with other clients then ask yourself why..
Many will keep client transformation testimonials should you wish to see them.
Do they walk the walk..
Personally I think this is essential. Do they train? Do they look in good shape? A trainer that’s not in shape may well know their stuff, but do you want a trainer who is out of shape to be training you?
What else can they offer apart from face to face
Do they include nutrition help?
Do they keep in contact with you?
Do they want the results as much as you?
Here at The Fit Project we include these in our packages! We won't sell just single sessions to try and make a quick sale. We will find what is suitable for you.
These are just some of the things to look for when hiring your personal trainer. The Fit Project is a team! If one of our team can't help you then we can assure you that someone else in the team can.