Whether it’s losing unwanted body fat, of putting on muscle mass, transforming your body can be a frustrating and stressful process… but it doesn’t have to be.
I’ve worked with 100’s for clients to help remove the pain that comes with complex diets and unsustainable fitness regimes, so that they can finally transform their bodies without losing their minds in the process.
My approach…. Whether it’s fitness or diet, I’m a big believer that Simplicity + Sustainability = Success.
Unfortunately, what’s simple and sustainable isn’t always sexy… though the results are!
My approach is not a magic pill or supplement; and
It doesn’t require a patented formula or mathematics degree to understand.
It’s cheap… It’s effective… and it takes a lot of the usual frustrations out of getting the body your after.
So what actually matters when it comes to your nutrition?
Where should you put your limited energy?
Here’s what you need to know…
This determines whether weight is lost or gained.
Energy balance determines whether weight is gained or lost.
Consume more energy then you output, and you’ll gain weight.
Consume less energy then you output, and you’ll lose weight.
The two most important factor to determining the right calorie intake for your goals are:
1. Total Daily Energy Expenditure (TDEE) – How many calories you burn on any given day.
2. Does your goal require you to be in a slightly calorie surplus/deficit – The amount of calories above or below your maintenance level.
This determines whether your gain/loss is fat or muscle mass.
The amount of each macronutrient (protein, carbohydrates and fats) you should consume in a day depends on your personal preferences, training style, and body composition goals.
Getting your macronutrients right for you can play a big role in how fast you reach your body composition goals, or even whether you reach them at all.
This supports your basic health.
Vitamins and minerals help our bodies function effectively, efficiently and are critical for our long-term health.
4. MEAL TIMING/FREQUENCY
This can optimise nutrient uptake as well as affecting hunger and energy levels.
For most people, how often you choose to eat will not have a big impact on your body composition in the grand scheme of things. It does however impacts your energy, hunger and performance levels.
The most important thing here is to find an eating pattern to suit you and your schedule.
These can help fill in nutritional gaps.
While supplements can in some cases play a role in supporting a good nutrition plan, they definitely do not make up for a poor one.
In most cases supplements are simply not needed when it comes to transforming your body composition, especially if you get the most important 95%+ of the pyramid right.
In saying that, their are some supplements that have been shown to help the general population support good health such as a good liquid fish oil (but beware as a majority of those sold are garbage) and Vitamin D, while others such as Creatine and Caffeine have been shown to modestly improve strength and power output during resistance exercise.
If you have a medical condition that may affect your uptake of nutrients or if you feel like you personally may be deficient in a nutrient, the best thing you can do is see your GP for a blood test that will showcase any important deficiencies that you may need to supplement alongside your diet.
Though the pyramid may seem a little intimidating at first, a great way to simplify it to by imagining your body is a car…
- Calories are how much energy your car needs.
- Macronutrients are the type of fuel your car needs.
- Micronutrients are the oil and lubricants your car needs to work well
- Meal Timing / Frequency is how often you fill up your car.
- Supplements are the accessories, colour and extra little bits that give it that final personal touch.
And when you look at it that way, it’s easy to see how while each layer of the pyramid can play a role in body transformations, each of those layers are simply not of equal importance.
By placing your energy and focus on the most critical areas of the nutritional pyramid, you not only get the greatest return on your efforts, but save yourself a lot of frustration and money by focusing your efforts on the the first few layers of the pyramid.
So if you’re ready to transform your body without all the diet stress, take the complexity our and keep is simple by starting your journey at the bottom of the pyramid and working your way up overtime as you master each step.
Combine this simple and sustainable diet approach with an equally sustainable exercise program that is specific to for your needs and goals, like those created by Konquer Fitness, and there’s nothing stopping you from getting your dream results.