The fitness industry is one of the fastest growing industries and as the industry grows, so does the information that is widely available to you. I have created this blog to hopefully give you a clearer understanding of common terminology and a better insight in how to get the most out of your own training.
What’s the purpose of this?
I have been in the industry long enough to realise that it’s virtually impossible to find valuable information without there being a conflicting argument elsewhere regarding the same topics, My experience with clients from all ages and abilities has given me a great understanding of what works and what doesn’t, with this in mind I now want to clarify things and provide an easy learning environment for you without confusion.
There are 3 different factors that come into play when you assess your weight on the scales
– Water Loss
– Muscle Loss
– Fat Loss
My aim is to help you to understand each one so that you gain a better understanding of what happens when your body weight reduces on the scales.
Weight Loss Training Factor #1: Water Loss
One of the fastest ways to lose weight in the short term is to reduce your carbohydrate intake, carbohydrates are responsible for retaining up to 3 times as much water as any other macronutrient (proteins, fats, carbs). When i prescribe meal plans for my clients the first thing i look at is their food diary that they have completed for me, 9/10 times they will be having carbohydrates in pretty much every meal. When they start a new plan with me they will lose around 1kg in the first week which will primarily be water weight. That doesn’t mean that carbs are the enemy, it just means you need to be smart in utilising them.
Weight Loss Training Factor #2: Muscle Loss
Muscle requires constant work to maintain, if your focus is primarily on calorie restriction or endless amounts of cardio then chances are it’s at the expense of muscle tissue. If your protein intake isn’t high enough, your muscles will go into a catabolic state, this is where the muscle uses up its own source of protein to fuel itself therefore reducing the overall size of the muscle.
How to prevent muscle loss
– Keep protein intake high
– Don’t restrict your calories too much
– Reduce weight training volume unless already at a sensible state
– Have quality pre and post workout meals
– Reduce stress levels
– Take breaks when needed throughout the year
Weight Loss Training Factor #3: Fat Loss
Most people will already know this, however i will keep it as simple as i can. First rule of fat loss is putting your body in a caloric deficit, this means working out your total daily energy expenditure (TDEE) and then reducing your calories by around 500kcal daily
Example would be – You’re a 25yr old female who weighs 10 stone, you’re 5ft 4 and work out 3-5 times per week, your body burns around 2100kcals per day.
By consuming 1600kcals per day you will lose weight, now you need to work out your percentage of proteins, fats and carbs to further increase your chances of fat loss rather than muscle loss.
I personally work off of a training day plan and a rest day plan as you burn a lot more calories on a training day than a rest day. This means that the protein, fats and carb percentages would be different on both days.
Typically on a training day I have a higher carbohydrate ratio and on a rest day a higher fat ratio.
TDEE – The amount of energy your body burns per day – Walking, being at work, organs functioning, digesting food, going to the gym etc
Fat Loss cont.
So many factors come into play when designing a fat loss programme, genetics, body type (ectomorph, mesomorph, endomorph), daily habits Etc. Weight training is an important factor to reducing body fat as the more muscle you have, the more fat your body will burn.
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