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P H*T LS UL B THO ME W I M UT A R TH G O E R 12W EE K W E EK *T SH L UL B 12 nobs t r ai ni ng + nut r i t i on gui de P T H O ME W I UT AM T H GR E O R H O MEG U I D E ( you’ vegott hi s) meetyourt r ai ner s; dan yourcoach +nut r i t i oni st l ucy yourcoach +myt hbust er EE 12 W *T SH L UL B THO ME W I UT AM T H GR E O R bef or ewebegi n Thi si sn’ tj ustanot hert r ai ni nggui de. ( Wel l ,t echni cal l yi ti s. ) Buti t ’ swor t hnot i ngt hatnomat t erhow much sweat i ngyoudo,yourhappi nesscomesf i r st . Becausedespi t ewhati nst agr am mi ghtt el lyou, i ti sn’ tf oundatt heendofa12weekpl an. I tst ar t swi t haccept i ngwher eandwhoyouar e, r i ghtnow i nt hi smoment ;week1,day1.And r eal i si nghow bl oodygr eatyouar eal r eady . I t ’ snotwor r yi ngaboutwhatanyoneel sei s doi ng,orwhatt heyl ookl i kedoi ngi t . Thi sgui dei saboutyou.Andwehopeyou l ovei tasmuchashal f pr i cepi ck‘ n’mi x. l ot sofl ove l ucy+dan #t eamnobs SON B N what ’ si nsi de? 01 02 03 04 05 S O NB SON B N B how your gui dewor ks BNOBS O OSN 12weekover vi ew f oundat i ons 3xperweek f ul lbody condi t i oni ng 4xperweek f ul lbody hyper t r ophy 4xperweek upper ,l owerspl i t week1 week2 week3 week4 progressions week5 week6 week7 week8 week9 hybridtraining week10 week11 week12 4xperweek f ul lbody 4xperweek: 1xupper 1xl ower 2xf ul lbody t hephases 1 f oundat i ons W1W4 2 pr ogr essi ons W5W6 3 condi t i oni ng W7W8 Andsoi tbegi ns.Her e,wei nt r oducet hemai n movement sandexer ci sest hatar edevel oped t hr oughoutt hi spr ogr amme.Eachwor kouti n t hi sphasehast woci r cui t s.Thef i r stf ocuses onf ourkeycompoundmovement si naf ul l bodyr esi st anceci r cui t .Thesecondci r cui t mi xescor et r ai ni ngwi t hdynami cmovement s f orasweat yf i ni shwi t hat hr eeexer ci seci r cui t . Thi snextphasei nt r oducesmor ecompl ex exer ci seandt akesabi gst epupi nover al l vol umeaswej umpf r om t hr eesessi onsper weekupt of our .Thet woci r cui tf or matr emai ns wi t ht hef i r stci r cui ti neachsessi onnow f ocusi ngonei t herupperorl owerbody . ( I ncomi ngbur n.Sor r y . )Thesecondci r cui t r emai nsf ul lbodyaswemoveupf r om t hr ee exer ci sest of i ve. Youcoul dsayt hi ngsar eget t i ngpr et t yser i ous now.Havi ngl ear nedt heexer ci sepr ogr essi ons andgotusedt ot hel ongerci r cui t si t ’ st i met o br i ngal lt hi st oget her .Foursessi on,eachwi t h t wof i veexer ci sesci r cui t s-f ul lbody .I t ’ sal ot ofset s,al otofr eps,andnotal otofr est !The pur poseoft hi sphasei st obui l dagood f oundat i onofendur ancet ot akei nt ot he l at erst agesoft hegui de. 4 Her e,wet r ansi t i onbet weent wost yl esof t r ai ni ng.Wekeepi nt wot oughcondi t i oni ng ci r cui t si nt hef or matofPhase3butal so i nt r oducet hehyper t r ophyspeci f i cwor kout s. naddi t i ont oyourt wof ul lbodycondi t i on hybr i dt r ai ni ngI wor kout syouwi l lgetoneupperbodyand onel owerbodyf ocusedhyper t r ophywor kout s eachweek.Her ewe’ r et al ki ngt hr eemi ni ci r cui t sf ocusedont hesamemuscl egr oups. Expectt of i ndt hear r i valofsomenew i sol at i on exer ci sesatt hi spoi ntt oo.#Gai nzahead. W9W10 Thef i vepar tcondi t i oni ngci r cui t sdr opof fi n t hi sphaset omaker oom f ormor especi f i c f ocus-butwi t ht hevol umeatanal lt i mehi gh i nt hi sphase,you’ l lst i l lbesweat i ng. Sor r ynotsor r y . WI THO MME UT A R TH G O E R B P W1 1W12 EE K hyper t r ophy 2W 5 Ent erPhase5,ourf i nalphases.Her eweuse speci f i cmet hodst omaxi mi semuscl egai n ut i l i si ngt woupperandt wol owerbodyf ocused sessi onsacr osst heweek.Thesesessi ons ut i l i set r i set st omaxi mi set hevol umet hr ough speci f i cmuscl egr oups-notf ort hef ai nt hear t ed. *T SH L UL B t hesci ence behi ndyour gui de: THO ME W I UT AM T H GR E O R 01 whyyou’ r edoi ng whatyou’ r edoi ng bui l di ngmuscl e Thekeypr i nci pl eofbui l di ngmuscl ei spr ogr essi veover l oad. Thi smeanst hatover t i meweneedt odemandmor ef r om our muscl est hanwepr evi ousl ywer ei nor dert oencour age cont i nueddevel opment .I fyouwer et odot heexactsame wor koutever ydayf orayear ,whi l eyou’ dst i l lcont i nuet obur n cal or i esandgetasweaton,you’ dl i kel ypl at eauqui t equi ckl y wi t hst r engt handmuscl egai n. Acommonmet hodof“pr ogr essi veover l oad”i st oi ncr ease t hewei ghtusedonyourexer ci ses.Thi scanwor kwel landi s somet hi ngyoucanusei nt henobsgui dei fyouhaveaccess t oavar i et yofdi f f er entdumbbel l s.However ,par toft he nat ur eofhomewor kout si smaki ngdowi t hl i t t l e equi pment .Becauseoft hi swehaveusedspeci f i c met hodst ohel pencour agepr ogr essi veover l oad wi t houthavi ngt oconst ant l yi ncr easet hewei ght . vol ume Themai nmet hodofdoi ngt hi si sbyi ncr easi ng“vol ume” i nal i nearpr ogr essi onacr osst hegui de.Vol umei s def i nedbyt henumberofset sxr epsxwei ghtl i f t ed acr ossaper i odoft i me.Gr adual l yi ncr easi ngt henumber ofset si neachofyoursessi onsi sagr eatwayt obe “doi ngmor e”sessi ononsessi on,anddemandi ngmor e wor kf r om yourmuscl es.Thi si sexact l ywhatwedoi n t henobsgui de.Week1sessi on1has21set s,byweek 12you’ l lbeupt o32set spersessi ons. t r i set s&l ower upperspl i t s Anot hermet hodwecanuset oi ncr easet hedemandon ourmuscl esi suset r ai ni ngpr ot ocal ssuchast r i set s. At r i seti st hr eeexer ci sesper f or medbackt obackal l t ar get i ngt hesamemuscl egr oup. Forexampl e,Spl i tsquat s,r ever sel ungesandpul se squat sal lt ar gett hequads.Per f or mi ngasetofpul se squat sf ol l owi ngt heset woexer ci sesi sgoi ngt obef ar mor edemandi ngont hosemuscl et hani fyouhad pr evi ousl ydoneacor eexer ci seorupperbodyexer ci se. Asourt r ai ni ngpr ogr esseswest ar tt oi nt r oducet r i set s andevenf ul lwor kout sdedi cat edt ol owerbodyor upperbodyt r ai ni ng. 02 endur ance Al lt hewor kout si nt hegui def ol l ow aci r cui tf or mat ,wi t h mi ni malr estper i odsbet weenexer ci ses.Thi si sal i t t l edi f f er ent t ot heNobsGym Gui dei nwhi cht hef ocusi sonheavi erwei ght s andl ongerr estper i ods. Weaccommodat ef ort hel i ght erwei ghtwi t hshor t err estand del i ber at eexer ci sepai r i ngst of at i guet hemuscl es.Howevert he knockonef f ectofshor tr estper i odst ur nt heent i r ewor kout i nt oaci r cui tst yl esessi on.Expectt obesweat yandoutof br eat ht hr oughoutyourhomegui de! Aswi t hmuscl ebui l di ng,ourcar di ovascul arf i t nessl evel swi l l i mpr oveasweencount erandpushpastt ougherwor kout s. Ourgui dei sdesi gnedt odoj ustt hi s. Thr oughoutweeks16expectt oseeci r cui t si ncr easef r om 3 exer ci sesbackt obackr i ghtupt o5exer ci sesbackt oback. Week78t akest hi st ot hemaxasweent erTheCondi t i oni ng Phasewher et hewor kout sar ecompr i sedoft wo5par tci r cui t s backt oback. 03 di f f er ent t r ai ni ngst yl es Thegui demi xessessi onsf ocusedmor eonendur ancet r ai ni ng andt hosef ocusedmor eonmuscl ebui l di ng/ t oni ng.Whi l et hi s of f erawel lbal ancedpr ogr ammet hatcover sal lbasi s,i tal so gi vesyouachancet ot r youtdi f f er entt r ai ni ngst yl esandf i nd t heonet hatbestsui t syou! Oncet hegui dei scompl et eyoumaychooset ogobackt oweek 7andwor kt hr ought hecondi t i oni ngphasesagai nandt henst ar t t obui l dyourownwor kout si nt hi sst yl e.Oryoumaychooset o gobackt ost i ckwi t ht het oughmuscl ebui l di ngwor kout si n weeks1112andl ookt opr ogr esst hi sst yl eoft r ai ni ngf ur t her your sel fi nyourownt r ai ni ng. S SON B N somej ar gon ‘ vol ume’ NOT Vol umer ef er st ot het ot al amountofwor kbei ngdone i nasessi on.Thi st akesi nt o accountnumberofset s, r epsandl oad.I ncr easi ng “ vol ume”i st hepr i mar y var i abl ei nmuscl e hyper t r ophy . Hyper t r ophyi saf ancywor d f orbui l di ngt hesi z eofa muscl e.Wesay“ hyper t r ophy t r ai ni ng”t odi f f er ent i at ef r om si mpl yt r ai ni ngt ogetst r onger . Whi l eget t i ngst r ongerand bui l di ngmuscl edohavemuch cr ossover ,t het r ai ni ngst yl e f oreachgoal sdi f f ersomewhat ! ‘ hyper t r ophy’ NOT * bef or eal ar m bel l sst ar tr i ngi ng aboutget t i ngt oobul ky-don’ t wor r y!Noonet ur nedi nt o Ar nol dSchwar z eneggerover ni ght .Looki ngLean/ Toni ng/ Boot yGr owi ng=hyper t r ophy t r ai ni ng. ‘ ci r cui t s’ Ourci r cui t si nvol veper f or mi ng 35di f f er entexer ci seswi t h mi ni mum r est ,t henr et ur ni ng t ot hest ar toft heci r cui t . Weut i l i seci r cui t st hr oughout t hewhol eoft hegui de. * Tool at ef orr ef unds.Sor r y . ‘ t r i set s’ At r i seti ssi mpl yj ustt hr ee exer ci sesper f or medbackt oback t hatt ar gett hesamemuscl egr oups. S O NB SON B N B FAQsabout yourgui de BNOBS O How doIwar m up? APPROX.5MI N Weknow i t ’ sbor i ngbuti t ’ sagoodi dea.Somepeopl el i keal ong war m up,somepeopl ear ehappyt oeasei nt ot hesessi onwi t ha f ew l i ghtst r et chesandawar m upsetont hei rf i r stexer ci se. Wenobsr ecommend5mi nsofl i ghtst r et chi ngofyourmai n muscl egr oups. How l ongi sawor kout ? BETWEEN4060MI NS Wor koutl engt hsar edi spl ayedi nt heAf l et eapphowevert hel engt h ofyourwor koutmayvar ydependi ngonhow f ami l i aryouar ewi t h t heexer ci ses,anyaddi t i onalr estyoumayneedori fyouneedt o spendt i meadj ust i ngwei ght sbet weenexer ci ses. Ther estper i odsar edel i ber at el yshor ti nt hegui def oranumberof r easons,howeverdon’ twor r yi fyouneedt oi ncr easet hem t obegi n wi t h.Byf art hemosti mpor t antt hi ngsar easf ol l ows: You’ r edoi ngt hewor koutatal l You’ r edoi ngt heexer ci sessaf et yandcor r ect l y You’ r eget t i ngenoughr estbet weenset ssoast okeepsol i dt echni que You’ r ewor ki ngupasweat You’ r ef i ndi ngt heexer ci sechal l engi ngont hemuscl est ar get ed I fyourr estper i odsar et oo/ l ongt ooshor tt ot heext entt heyar e hi nder i nganyoft hesepoi nt si tmaybewor t hmaki ngt hem shor t er / l onger . Whenshoul dIt r ai n? YOUDO YOU Li t er al l y ,what everwor ksf oryou. Somepeopl el i ket hemor ni ng,somepeopl el i ket heeveni ng. Despi t equest i onabl ear t i cl esf oundi nt hedept hsofgoogl e, t her e’ sno‘ best ’t i met ot r ai n,beyondt het i met hatyouf eel mostener gi sed,t het i met hatf i t sar oundyourwor kschedul e and-agai n-doesn’ ti mpacthavi ngf unwi t hyourmat es. Whenshoul dIr est ? EVERY23DAYS Restdaysar ef orr ecover y ,somakesur eyoupr i or i t i set hem. Tr ai ni ngt hesamemuscl egr oupwi t hnext daydomsi sn’ tf un. Forweeks14yourwor kout swi l lt ar getyourwhol ebodysoai m t osl otatl east1r estdayi nbet weent r ai ni ngsessi onswhen youcant oal l ow yourmuscl est or ecover . Forweeks512you’ l lbet r ai ni ng4xperweek,wi t hami xt ur eof f ul l bodywor kout sandupperl owerspl i t s.Ai mt osl otaday’ sr est i nbet weent r ai ni ngwhenyoucan-buti fyouf eelwel lr ecover ed byal lmeanst r ai nt hef ol l owi ngday! How doImeasur epr ogr ess? WHATMATTERS Pr ogr essi sn’ tdef i nedbyanumberonyourbat hr oom scal e.I t i sn’ tdef i nedbyhow muchyoucandeadl i f t .I ti sn’ tdef i nedby 500l i kesonasi debysi det r ansf or mat i onphot o. Of t enwhenpeopl esayt heywantt o‘ l osewei ght ’ ,t heyact ual l y wantt of eelf i t t er ,f eelst r onger ,f eelconf i dent ,andf eelhappi er . Yourr el at i onshi pwi t hgr avi t yi sn’ ti nt r i nsi cal l yl i nkedt oanyof t hoset hi ngs.Thi si swhyi t ’ si mpor t antt of ocusonal lt hel i t t l e t hi ngswhi chmakeyouf eelamazi ng. I syourst r engt hi ncr easi ng? Hasyourt echni quei mpr oved? Canyouf eelyourmuscl esengagemor e? How doyouf eelwhenyoul ooki nt hemi r r or ? How i syourener gy? Ar eyouenj oyi ngLi Fe? Bodyf atper cent agesandmeasur ement shaveapl ace,sur e. Butdon’ tl etmaki ngyourbodysmal l erandshr i nki ngyour sel f beyouronl ymar kerofsuccess. Whatequi pment doIneed? Asami ni mum you’ l lneedasetofdumbbel l s,butwe hi ghl yr ecommendhavi ngt wo. I deal l yt hesedumbbel l swi l lbeone“l i ght ”setandone “heavyset ”.Whi l et heappr opr i at ewei ghtwi l lbebespoket o yourcur r entst r engt hl evelwer ecommendt heheavysetbei ng t wi cet hewei ghtoft hel i ghtset( eg.a5kgsetanda10kgset . ) Ther easonf ort hi si sbecausesomeexer ci seswi l lr equi r eaheavy l oadt hanot her st owor katt her el evanti nt ensi t y .Awei ghtt hati s chal l engi ngt odeadl i f ti sl i kel yt obef art ooheavyt obepr essi ng over headf orexampl e.I nt hegui dewehavenot ednextt oeach exer ci seei t her“l i ght ”or“heavy”asasuggest i onoft he appr opr i at ewei ghtt ouse. Thebr oaderr angeofwei ght syouhavet ochoosef r om t hemor e easi l yyoucanmakegr adualpr ogr essi onst omakeexer ci ses easi erorhar der .Mul t i pl eset sofdi f f er entwei ghtdumbbel l scan ber eal l yusef ulf ort hi s! I fyouar epl anni ngondoi ngt henobsHomeGui dei nt hegym,t hi s i sagoodopt i onasyouwi l ll i kel yhaveaccesst odumbbel l s r angi ngf r om 110kgi nt hest r et chi ngar eaofmostgyms. 1xl i ght erset 1xheavi erset equi pmentneeded Whati fIdon’ thavet i me f oraf ul lwor kout ? Cut t i ngt hewor kout sshor ti sf arbet t ert hannotdoi ng t hem atal l .Wi t hal lt hewor kout s,t hef i r stci r cui tt endst o uset hemor edemandi ng/ compl exexer ci seswhi chwi l lbe mostsi gni f i cantf oryourst r engt h/ muscl ebui l di nggoal s. You’ r est i l lgoi ngt ogetpl ent youtofyoursessi onsbycut t i ng ar oundof ft heendofyourci r cui ti fyouonl yhave30mi ns oneaf t er noon! Whati fImi ssasessi on? Thewor l dendsandyou’ l lhave7year sofbadsandwi ches. Ser i ousl yt hough,l i f ehappens.Wehaveot hert hi ngst odo beyondl i f t i ngandget t i ngsweat y . Youdon’ tneedt oski paheadorwr i t eof fanysessi ons-when youmi ssasessi on,vi sual i sei tasi fyou’ veputnet f l i xonpause. Justcont i nuet hegui dewhenyoucan! #badf i t spo THO ME W I M U A R G O R EE K * P nopai n nogai n T * SH L UL B 12W Nope.Exer ci sedoesnot needt obepai nf uli nor der t obeef f ect i ve. T H E S O NB SON B N B yournobs nut r i t i ongui de BNOBS O butf i r st , S Let ’ sgo. SON B N t he‘ c’wor d Cal or i et al kseemst opol ar i set hef i t nessi ndust r y .Whi l stone hal fseemst obeshout i ng “ cal or i edef i ci t ! ”ast heanswert o al ll i f e’ spr obl ems,t heot herhal fi nsi stt hat“ cal or i esdon’ tcount ! ” Thi ssect i ongi vesyout hel ow downoncal or i es,whent hey’ r e wor t ht hi nki ngaboutandwhent hey’ r enot .Asusualwi t ht hese t hi ngs-i t ’ snotbl ackandwhi t e. ( Sor r y . ) sowhatact ual l yi s acal or i e? Acal or i ei sameasur eofener gy ,1ki l ocal or i e( kcal )=r oughl y 4. 2ki l oj oul es( kJ) .Weneedt hi sener gyf orever yt hi ngwedo, f r om beat i ngourhear t st onoddi ngt oDr ake. Usaver agenobsmayuseupabout8400kJperday ,or2000kcal . Funf act :That ’ saboutt hesameamountofener gyasmal l heat erusest oheatar oom f oranhour .[ 1] Unl i ket heheat erwhoget shi sener gyf r om apl ugsocket , wegetourener gyf r om t hemacr onut r i ent si nourf ood,t hese ar epr ot ei n,f at sandcar bohydr at es: pr ot ei n car bs f at s 4kcalpergr am 4kcalpergr am 9kcalpergr am Butweknow t her e’ smor et of oodt hancal or i es!Ther e’ s pl ent yofot heri mpor t antst uf fi nourf oodsuchasvi t ami ns andmi ner al s,f i br e,essent i alf at t yaci dsandpr ot ei n. Theseguysal lpl aybi gr ol esi nourheal t h,t r ai ni ng andr ecover y-andt hespeci f i camount sofeachcan var yal otacr ossdi f f er entf oods t hecal or i eval ueofaf ood doesn’ tt el lusanyt hi ngabout t hesewonder f ult hi ngs i tcanonl yt el lushow muchener gyt hatf oodpr ovi des. However ,j ustast hesevar i et yofnut r i ent spl ayar ol ei nheal t h, f i t nessandwel l bei ng,i ti st her el at i onshi pbet weent hecal or i es weconsumeandt hecal or i esweuseupeachdayt hataf f ect ourbodywei ght . SON B N now l et ’ st al kabout ener gybal ance Whenwepr ovi deourbodi eswi t hmor eener gy( cal or i es) t hanweneed,ener gyi sst or edi nt hebody ,causi ngwei ght gai n.Wecal lt hi sacal or i esur pl us. Whenwepr ovi del essener gy( cal or i es)t hanweneed,st or ed ener gymustbebr okendownt ocont i nuef uel l i ngourbody , causi ngwei ghtl oss.Wecal lt hi sacal or i edef i ci t .[ 2] ener gy vs ener gy Thi sl i t t l eener gybal anci ngactf l uct uat eseachandever yday onat i nyscal e.For t unat el y ,usbi ghai r l essapesar epr et t y goodatkeepi ngt hi sbal anceaboutr i ght . Whenwe’ r el ow onener gywegethungr yandt endt oeatmor e, whenwe’ veeat enmor e,wet endt omovear oundmor e,usi ng upmor eener gy . Thi scanhel pusessent i al l yr emai nat“ cal or i emai nt enance” whi chmeansourst or ageanduseofener gyi saboutequal andt her ei snor ealchangei nbodywei ghtoverl ong per i odsoft i me. We’ vebeenl i vi ngourbestl i vest hi swaynow f orhundr edsoft housandsofyear s. Low on Ful lo f gy er en gy er en FULL HUNGRY * mor el i kel yt omovemor e* * mor el i kel yt oeatmor e* . . . i ti sofcour sepossi bl e t oover r i det hi ssyst em Nowadays,i t ’ sver yeasyt ooverconsumecal or i esbecause wehaveaccesst ol ot sofp ghl ycal or i f i cf oods. i cknmi xhi Meanwhi l e,i tcanbemor edi f f i cul tt o“ movear oundmor e” becausemanyofusar echai nedt oourdesksal lday . Thi scanhaveadoubl ewhammyef f ectasweendupt aki ng i nmor ecal or i es,andusi ngupl esscal or i es.Thi swi l ll eadt o wei ghtgai novert i me. CALORI FI CFOODS SEDENTORYJOBS t oday’ sl i f est yl e basi cal l ywhyi tcan bebl oodyhar d Somepeopl ecanal sobever ymuchmor epr edi sposedt o gai ni ngwei ghtt hanot her sbasedonnat ur alact i vi t yl evel s andhungerl evel saf f ect edbyhor monali ssues,medi cal condi t i onsormedi cat i ons.[ 3][ 4] Thi sr eal l ycanmakei tanunevenpl ayi ngf i el dwheni tcomes t owei ghtgai n-andj ustonemor er easonwhybodyshami ng peopl ei sabsol ut el yneverokay .Nott hatweneededone, butyouknow. B * SON B N i sacal or i e acal or i e? apunnetofst r awber r i es asmal lcooki e 70kcal 70kcal Thecal or i espr ovi dedbyt hese200gofst r awber r i esandt he smal lcooki ear et hesame,bot h70kcal .Cal or i esf r om di f f er ent f oodsar enoti nher ent l ymor e“ f at t eni ng”t hanot her sand countequal l yt owar dst he‘ cal or i esi ncal or i esout ’equat i on wet al kedabout . Butweal soknow t her ei smor et oaf oodt hani t ’ scal or i eval ue. soher e’ st het hi ng Thepunnetofst r awber r i esof f erusmuchmor ei nt hewayof vi t ami nsandf i br e-andar eal soconsi der abl ymor ef i l l i ng t hanonechocchi pcooki ef r om t hebi scui tt i n. Pr ocessedf oodsl i kecooki est endt obever yt ast yandnotver y f i l l i ng,sowhi l ei t ’ sver yeasyt oenj oyf i vecooki esonaTuesday af t er noon,i t ’ snotsoeasyt ogett hr ought heequi val ent amountofcal or i esf r om st r awber r i es( t hat ’ s1ki l ogr am l ol ) I fwest ar tcompar i ngt hest r awber r i esabovet oFI VEcooki es, t hecal or i esnow l ookver yy f f er ent : ummydi mor evi t ami ns j ustt ast y mor ef i l l i ng mor ef i br e 70kcal 350kcal sowhi l eyes,a cal or i ei sacal or i e Thi sdoesn’ tmeanf oodst hatpr ovi det hesamecal or i esar e t hesame.Thef oodswechoosecanvast l yaf f ectt hequal i t yof ourdi etandcanal soi mpacthow manycal or i esweend upeat i ngover al ldependi ngonhow f i l l i ngormor ei sht he f oodmaybe. However ,i t ’ si mpor t antt or emembert hatcooki est ast egr eat . Foral lt hegoodt hatnut r i entdensef oodscandof orus,‘ cl ean eat i ng’anddemoni si ngf oodgr oupscanbecomeanunheal t hy obsessi on,especi al l yi fi tst ar t st ol i mi tourqual i t yofl i f e,t i me wi t hourmat esorNet f l i xmar at hons. Eat i nganappr opr i at eamountofener gyandget t i ngi nt hose essent i alnut r i ent si si mpor t ant-butsoi senj oyi ngadamn cooki e.Orf i ve. #bAl aNcE. 12 W E EK P ME W AM GR O R t her ear e nogoodor badf oods . * Justdi f f er ent ones . * ‘ good’ f ood ‘ bad’ f ood ( j ustwi t hmor enut r i ent s) ( j ustwi t hl essnut r i ent s) S O NB SON B N B l et ’ st al k aboutmacr os BNOBS O wt far emacr os? pr ot ei n car bs f at s ‘ Macr os’i sat r endywor df ormacr onut r i ent s,whi chr ef ert o pr ot ei n,f at sandcar bs.Aswel laspr ovi di ngener gy ,macr os al sohaveuni quer ol esi nt hebody . Whenpeopl esayt hey’ r e“ t r acki ngmacr os”t hi sessent i al l y meanst hey’ r ecount i ngcal or i esbutal sopayi ngat t ent i ont o how muchpr ot ei n,f at sandcar bst hey’ r eeat i ng. * i fyou’ r ecount i ngmacr os, you’ r eal socount i ngcal or i es N O B N pr ot ei n macr os pr ot ei n: 4kcalpergr am ( Pr obabl yt hemostt al kedaboutmacr onut r i enti nt hewei r d andwonder f ul#f i t nesswor l d. ) Pr ot ei nmakesupt hemaj or i t yofourcel l si ncl udi nghor mones, enzymes,connect i vet i ssueandourmuscl e.Thesepr ot ei nsar e i naconst antst at eofr epai randr epl eni shmenti nwhi chol d pr ot ei nsar ebr okendownandr epl acedbynew pr ot ei ns.[ 5] Li kemember soft heSugababes. r epl aci ng wi t hnew pr ot ei ns 24/ 7 br eaki ng down pr ot ei ns I fwedon’ tgetenoughpr ot ei ni nourdi et swecansl owl yl ose muscl eovert i me( al ongsi deahostofot hernot ver yni ceheal t h pr obl ems. )For t unat el y ,mostpeopl egetmor et hanenoughpr ot ei n i nt hei rnor maldi ett opr eventt hi shappeni ng. However ,whenwest ar tt aki ngpar ti nt r ai ni ng,ourpr ot ei n r equi r ement sact ual l ygoup. pr ot ei n + nz =gai #mat hs Whi l er esi st ancet r ai ni ngsi gnal sourbodi est obui l dmuscl e, t hepr ocessofexer ci sei t sel fact ual l ybr eaksdownpr ot ei ni n ourmuscl ecel l s. Becauseoft hi sweneedmor epr ot ei nf r om ourdi ett ohel p r epai rourmuscl esaf t ert r ai ni ngandbui l dt hem backst r onger . [ 6] Aka,maki nggai nzZ. =vegan sour cesofpr ot ei n t of u meat gr eek yoghur t ki dney beans poul t r y eggs pr ot ei n,f atl oss +‘ t oni ng’ Pr ot ei npl aysar ol ei nbodycomposi t i onchangesuchasf at l ossand“t oni ng”.Weneedt obei nacal or i edef i ci tt ol ose wei ght ,butt heamountoft r ai ni ngwe’ r edoi ngandpr ot ei n we’ r eeat i ngcandet er mi nehow muchwei ghti sl ostf r om f at andhow muchf r om muscl e. Losi ngf atandmuscl ei nequalmeasur ewi l ldecr easewei ghton t hescal e,butbodyf atper cent agewi l lst aysi mi l ar .Thi si sn’ t usual l yt hegoalpeopl ehavei nmi nd.Get t i ngenoughpr ot ei n wi l lhel phangont omuscl edur i ngwei ghtl ossul t i mat el y l eadi ngt oal eaner ,‘ ToNeD’physi que.[ 7] doIneedpr ot ei n shakes? Pr ot ei nshakescanbeagr eatwayt oi ncr easet heamountof pr ot ei ni nyourdi et .However ,i t ’ sper f ect l ypossi bl et ogetal l t hepr ot ei nyouneedbyeat i ng‘ nor mal ’f ood. expect at i on magi cpot i on whi chbui l ds bi gmuscl es r eal i t y ameansof i ncr easi ngyour pr ot ei ni nt ake Despi t et heconvi nci ngpackagi ngandFaNcYFonTs,pr ot ei n suppl ement sar en’ tmagi c,andwor kt osuppor tourt r ai ni ngi n t hesamewayaspr ot ei nf r om r egul arf oods. Youmi ghtf i ndt hem usef ul ,youmi ghtnot .Udou. how muchpr ot ei n shoul dIeat ? Pr ot ei nr ecommendat i onsal ongsi der esi st ance t r ai ni ngar e1. 52gperkgbodywei ght .[ 6] Soi nnor malspeakt hi smeansi fyou’ r ear ound60kgt hena pr ot ei ni nt akeofbet ween90120gadaywoul dbeani deal t ar gett oai mf or . I nr eal i t y ,t hi smaybeabi gj umpi fyou’ r eusedt oeat i ngal ot l esspr ot ei n.Don’ twor r y ,si mpl yl ooki ngt oi ncr easepr ot ei n wher epossi bl ei sasensi bl epl acet ost ar t . Sodon’ tst r ess! S SON B N f at macr os f at : 9kcalpergr am Fr om avocadost ococonut ever yt hi ng,f at shavebecome t hecoolki dsofmi l l enni alheal t hyeat i ng. Thi si sn’ twi t houtgoodr eason,f at sar eessent i ali nourdi et s andof f erusahugenumberofheal t hbenef i t s.Sol et ’ st al k aboutt ypesoff at . sat ur at edf at mmunef unct i on,ner vesi gnal l i ng benef i t si +cel lmembr anest r uct ur e ,coconut s,dai r y f oundi n meat monounsat ur at edf at theal t h,r educedcar di ovascul ardi sease benef i t s hear i ves,cashews,sunf l owerseeds, f oundi n avocados,ol veget abl eoi l s pol yunsat ur at edf at omega3 hear theal t h,br ai nf unct i on,bonemi ner aldensi t y , benef i t s ment alheal t h+r educei nf l ammat i on f oundi n oi l yf i sh,f l axseed,omega3suppl ement omega6 benef i t s hear theal t h,ski nheal t h,hai rgr owt h,boneheal t h +t her epr oduct i vesyst em veget abl esoi l s,sunf l owerseeds,nut s,eggs f oundi n +whol egr ai ns [ 8] what ’ st hedealwi t h ‘ good’and‘ bad’f at s? Unsat ur at edf at st endt obedescr i bedas“goodf at s” par t i cul ar l yomega3andomega6.Whi l emostf at t yaci dscan becr eat edf r om wi t hi nt hebody ,t heseguysmustbeeat en i nourdi et s-maki ngt hem pr et t ydamni mpor t ant . I nf act ,t hey’ r eknownast he“essent i alf at t yaci ds”. unsat ur at edf at goodf at sat ur at edf at badf at at s”,t Sat ur at edt endt ober ef er r edt oas“badf hought hi si s per hapsal i t t l emi sl eadi ng.Ther ei sahugeamountofmi xed dat aont owhatext entexcessi vesat ur at ef ati nt akemayor maynotposear i skt oourheal t h. Howevercur r entr esear chdoessuggest st hatswappi ng sat ur at edf at sf orpol yunsat ur at edf at shasaposi t i veaf f ect onhear theal t h[ 9] . Ther e’ smuchmor et hatcoul dbesai daboutt hi si ssueand t hehi st or yofsat ur at edf atr esear chovert hepast30year s,but t hi si swel lout si det hescopeoft hi sgui de.I fyoudohave concer nsaboutyourhear theal t hpl easeseeyourGP. Now I ndust r i al i sedTr ansf at sdohavest r ongl i nkswi t hhear t di seaseandar eadvi sedt obekeptt oami ni mum i nt hedi et . ManyUKsuper mar ket sandr est aur antchai nsar emaki ng ef f or t st or educet hel evel soft r ansf at si nf oods,butt heycan st i l lbef oundi nsomeheavi l ypr ocessedf oodssuchas cakesordoughnut s.[ 10] Whi l el abel l i ngal lf at sasei t hergoodorbadmaybeal i t t l e st r ong,onecl earmessagei st omakesur eyou’ r eget t i ng enoughunsat ur at edf at spar t i cul ar l yt he“essent i alf at t yaci ds” ast hey’ r ej ustvgoodf orus. doesf atr eal l y ‘ makeyouf at ’ ? TLDR:awei r d, st upi df oodmyt h Thei deat hat‘ f atmakesyouf at ’i syetanot herwei r d l i t t l ef oodmyt h.Whi l ef ati smor ecal or i f i cpergr am t han car bohydr at esandpr ot ei ns,f at swi l lonl yr esul ti nwei ght gai ni ft hei rover consumpt i oncr eat esacal or i esur pl us. I naddi t i on,nopar t i cul art ypeoff ati sanymor e“f at t eni ng”t han ot hert ypes,al lt ypesoff atpr ovi de9kcalpergr am. #Equal i t y . how muchf at shoul dIeat ? * Gui del i nessuggestget t i ngbet ween2035% ofyourover al l cal or i esf r om f at . I nnor malspeakagai n,someoneeat i ng2000kcalperday woul dai mt oeat400700kcal sf r om f at-wi t ht hemaj or i t y f r om unsat ur at edsour ces. Advi cer emai nst okeepsat ur at edf ati nt akest obel ow 10% 8] oft ot alcal or i es.[ S SON B N macr os car bs car bs: 4kcalpergr am Car bshavehadat ought i mei nt hemedi aofl at e,butt het r ut h i st hey’ r eawesome.Car bsf uelourwor kout s,powerourbr ai ns andcont ai nsomeoft hemostnut r i t i ousf oodgr oupsl i kef r ui t s, veggi es,whol egr ai nsandl egumes. Let ’ st akeamomentt oappr eci at ecar bs.* Takesmoment . * Okay-t ypesofcar bs; compl excar bs Compl excar bs,of t enr ef er r edt oas‘ st ar ches’ar emadeup ofl ongchai nsofsugarmol ecul es.Thesel ongchai nssl owl y br eakdowni nt osugar st opr ovi deamor egr adualsuppl yof ener gyt hr oughoutt heday .[ 1 1] si mpl ecar bs Si mpl ecar bs,of t encal l edsugar s,ar emadeupofj ust oneort wosi ngl esugarmol ecul es.Thesechai nst endt o br eakdownmuchqui ckeri ndi gest i onandcanel evat ebl ood sugarmor er api dl yt opr ovi deshor t ermor ei mmedi at ebur st s ofener gy( whi chcanbeusef ulwhendoi ngyournobshome gui de. . . ! )[ 1 1] Theycanal sobeusef ulf orr epl eni shi ngst or edener gyi nour muscl es( gl ycogen)af t erapr et t yt oughwor kout .[ 12] al soknown as‘ GI ’ whataboutaf ood’ s ‘ gl ycemi ci ndex’ ? Becausef i br esl owst hedi gest i vepr ocess,f oodsl i kef r ui t st hat ar ehi ghi nf i br ecanr el easeener gymor esl owl ydespi t ebei ng ‘ si mpl esugar s’ . Meanwhi l e,f oodsl acki ngf i br el i kewhi t ebr ead,canbebr oken downt or el easeener gyqui ckl ydespi t ebei ngt r adi t i onal l y cl assedas‘ compl excar bohydr at es’ . Thegl ycemi ci ndex( GI )r anksspeci f i cf oodsonhow qui ckl y t heyr ai sebl oodsugar( r el easeener gy)t ohel paccountf ort hese except i ons.[ 1 1] asl i ceofbr ead anappl e si mpl ecar b LOW GI compl excar b HI GHGI St r i ctgl ycemi ccont r oli ssomet hi ngt hatcanbei mpor t antf or peopl ewi t hpar t i cul armedi calcondi t i ons,butl esssof ort he aver ageJoanne. Formostpeopl e,ast eadi err el easeofener gyt hr oughoutt he dayi smor eappr opr i at et hanqui ckbur st s.Thi smakes compl ex,f i br ous,orl ow GIcar bst hemor e‘ sensi bl e’choi ce mostoft het i me. * Theseguysar ef oodssuchasveggi es,mostf r ui t sandwhol e gr ai nsal sot endt ocomeal ongsi demor evi t ami nsandmi ner al s t oo,soi t ’ swi n,wi n. * al t houghwedon’ tal wayswantt obe sensi bl eandt hat ’ skool . docar bsact ual l y causewei ghtgai n? Despi t evar i ouscl ai msaboutcar bsandt hei ref f ectonbl ood sugar ,i nsul i nel evat i onandwei ghtgai n,t hesci ent i f i cl i t er at ur e doesnotsuppor tt hecl ai mt hatel evat edi nsul i nt hr oughsugar orcar bohydr at econsumpt i onl eadst owei ghtgai nout si deof acal or i esur pl us. Unl essyou’ r eeat i ngt oomanycal or i esover al l ,sugaror car bohydr at econsumpt i ondoesnotr esul ti nwei ghtgai n. [ 13][ 14][ 15] Yes,evenbei gecar bs. However ,pr act i cal l yspeaki ng,aswi t hmostpr ocessed f oods,sugari sext r emel yeasyt ooverconsume,t ast yAFand notver yf i l l i ng. So,t her er emai nsgoodr easont osuggestpeopl et r yt or educe ( * notcutout * )sugari nt hei rdi eti npl aceofmor emi cr onut r i ent dense,f i l l i ngal t er nat i ves-t hi si nt ur ncanhel pr educeexcess cal or i ei nt akeover al l .[ 16] Soyeah.Car bsdon’ ti nher ent l ycausewei ghtgai n. I fanyonet r i est ot el lyout hat ,unf ol l ow t hem. * how much car bohydr at eshoul d Ieatperday? S O NB SON B N B mi cr onut r i ent s +f i br e BNOBS O f i br e 25 3 5 g perday Al t houghsomet i mescl assedsepar at el y ,f i br ei sa car bohydr at e.Wehumansdonotpossesst henecessar y enzymest osuccessf ul l ybr eakdownf i br ef ort heuseof ener gy . Sof ort hi sr easonf i br ei scount edasa‘ nondi gest i bl e’ car bohydr at eandbasi cal l yof f er sl i t t l et onocal or i es t oourdai l yi nt ake. Howeverdespi t enotpr ovi di ngcal or i est ot hedi et ,f i br ecan bever yf i l l i ng.Thi smakeshi ghf i br ef oodssuchasveget abl es andwhol egr ai nsasensi bl eopt i onf ormanagi ngHaNgEr . Fi br ei sal sovi mpor t anti nourgutheal t handdi gest i ve pr ocess.I t ’ sr ecommendedt oeatappr oxi mat el y2535gof f i br eperday .[ 1 1] br occol i whol egr ai ns br ownpast a kal e . . f i br ousf oods ki dneybeans mi cr onut r i ent s wel comet ot hewonder f ul wor l dofvi t ami ns+mi ner al s Mi cr onut r i ent sdonotpr ovi deener gyt oourdi et sbutt hey pl ayf undament alr ol esi nourheal t handf unct i on.I nshor t , i t ’ sessent i alt oconsi deryourmi cr onut r i enti nt aket omai nt ai n yourheal t h,ener gyl evel sandgener alwel l bei ng. VI TA VI TB12 i mmunesyst em,si ght , ski nheal t h ener gypr oduct i on,r edbl ood cel l s,ner voussyst em cheese,eggs,oi l yf i sh, mi l k+yoghur t meat ,sal mon,cod,dai r y , eggs,f or t i f i edcer eal s * B12suppl ementmaybe usef ulf orvegans* VI TC VI TD ant i oxi dant , i r onabsor pt i on f r ui t s+veggi es ment alheal t h, cal ci um absor pt i on sunl i ght ,smal lamount s i neggs+f i sh VI TB f ami l y met abol i sm/ ener gy pr oduct i on+ner veheal t h whol egr ai ns,meat s, l egumes,f or t i f i edcer eal s VI TE ant i oxi dant ,i mmunesyst em, ski nheal t h nut s+seeds,l eaf y veggi es VI TK bl oodcl ot t i ng CALCI UM boneheal t h, muscl econt r act i ons gr eenl eaf yveget abl es mi l k,cheese,br occol i ZI NC MAGNESI UM i mmunesyst em, enzymeact i vi t y seaf ood,meat ,beans +peas,soypr oduct s I RON ener gyl evel s, oxygent r ansf er meat+l eaf yveggi es ener gymet abol i sm,pr ot ei nsynt hesi s, muscl econt r act i ons whol egr ai n,seeds+l egumes PHOSPHORUS ener gypr oduct i on meat ,dai r y+gr ai ns [ 17] Theamountofeachmi cr onut r i entsomeoneneedswi l ldi f f erbased l ar gel yonsex,age,hei ghtandwei ghtaswel lasf act or ssuchl i ke whet heryou’ r egr owi ngahumanornot . I fyou’ r eeat i ngawel lbal anceddi etwi t hpl ent yoff r ui t sandveggi es, pr ot ei nsandf at syoushoul dbewel lcover edonyourmi cr onut r i ent i nt akes.Howeveri fyou’ r ef eel i ngsl uggi sh,t i r edorr egul ar l yunder t heweat heri tmi ghtbewor t hchecki ngwi t hyourGP. S O NB SON B N B r eachi ng your#goal s BNOBS O OSN r eachi ngyour #goal s Thi ssect i onl ooksatt hr eecommonf i t nessgoal s. Eachoft hesegoal scoul dhavet hei rowngui de( and maybeonedayt heywi l l )butf ornow wet houghtwe’ d j ustgi veyoual i t t l ebi tofi nf oonhow bestt ot weakyour nut r i t i ont omaxi mi seyourr esul t sf ort hesepar t i cul ar goal swhi l stusi ngyournobst r ai ni nggui de! Weknow somepeopl el ovet hei rdat a,andot her spr ef er j ustt oeatmor ei nt ui t i vel y .Fort hi sr easonwe’ vei ncl uded someadvi cef ort hoset echnosavvyf ol kusi ngt r acki ng appsl i keMyFi t nessPalandsomemor egener aladvi ce f oryouguyswhoar ef r eest yl i ng. p. si t ’ st ot al l yokayt ohavez er ogoal sr i ghtnow beyondj ustwant i ngt osweati nt hegym. 01strength #goal s f uelyoursessi ons Youneedt omakesur eyou’ r eeat i ngenoughcal or i est of uelyour wor kout sandr ecoverf ort henextsessi on! Thi scanbear ealoppor t uni t yt obui l dsomegr eathabi t swi t hyour f ood,f ocusi ngonf r ui t s,veggi es,essent i alf at s,pr ot ei nsandwhol e gr ai nz.Rememberwhatwesai dear l i er ?Foodi sf uel . I ncr easi ngcar bscanal sobeagoodwayt omakesur eyouhave pl ent yofener gyf ort r ai ni ngandmaxi mi si ngr ecover y .Sof i l lyour pl at e. Ni cebypr oduct :whent hef ocusi sonf uel l i ngyoursessi onsyou mayf i ndyou’ r eact ual l yl esshungr yandcr avi ngl esssweet f oodsbecauseyoural r eadyeat i ngmor et osuppor tyourgoal . eatyourpr ot ei n Tr yt ogetagoodser vi ngofpr ot ei nateachmai nmealand 12hi ghpr ot ei nsnackseachday .#snax.Her e’ saf ew of ourf avour i t es; babybell i ght mi nicheeses pr ot ei nshake ( * ani ceone) gl assofmi l k ( soyat oo! ) gr eek yoghur t usi ngMyFi t nessPal ? * Cal or i es:Mai nt enanc eoras l i ghts ur pl us Pr ot ei n:1. 52gperk gbody wei ght 2025% PROTEI N 4550% CARBS 2530% FAT 02reshape #goal s f or gett hescal es Ther eshapegoali saboutal t er i ngbodycomposi t i ont o cr eat eal eanerphysi quewi t houthavi ngt odr opwei ghton t hescal e. I tabsol ut el yi spossi bl et ol osef atandbui l dmuscl eatt he samet i meespeci al l yf orpeopl equi t enew t or esi st ancet r ai ni ng. Sodon’ twor r yaboutt henumberont hescal es.Thi si sabout how youf eel ,notwhatyouwei gh.Yas. saygoodbye i nt ui t i ver eshape Whi l et r acki ngcanbequi t eusef ulf ort hi sgoal ,f ormostpeopl e new t or esi st ancet r ai ni ng,t heexer ci seandi ncr easedpr ot ei n i nt akeal oneshoul dbeenought obr i ngaboutsomeposi t i ve changesi nmuscl emass. Real i st i cswapsher eandt her ecanal sohel pyoubr i ngyour cal or i ei nt aket oanappr opr i at el evel .Reduci nghi ghercal or i e snacksbyswappi ngi nsomel owercal or i ever si ons ( t hatyoust i l ll i ket het ast eof )canbeani ceway ofmaki ngachangewi t houteat i ngl essf ood. Howeverdobesur et ost i l lmaker oom f ort hose t hi ngsr eal l yl ove,l i kepi ck’ n’mi x.Goi ngcol d t ur keyi sn’ tnecessar yorsust ai nabl e. ( I t ’ sal sosuperbor i ng. ) r est r i ct bi nge cal or i es cal or i es #moder at i on M TW TFS S M TW TFS S ( ai mf ort hi s) ( nott hi s) Ther e’ sat empt at i ont oover r est r i cti nt heweekwhi chcanof t en l eadt obi ngi ngont heweekend.Thatai n’ tsof un. I t ’ ssomet i meseasi ert obr eaka‘ r est r i ct i ve/ bi ngi ng’cycl eby st ar t i ngwi t heat i ngmor ei nt heweek,r at hert hant r yi ngt ost ar tby eat i ngl essatt heweekend.Sobesur et hatyou’ r eeat i ngenough f oodmondayf r i day ,par t i cul ar l yar oundyourt r ai ni ngsessi ons. Pr i or i t i sepr ot ei natyourmai nmeal sandsnacks,ai mi ngt o baset hemaj or i t yofyourf oodchoi cesar oundmi cr odense, f i l l i ngopt i ons. I fyourr eshapegoali sf ocused al i t t l emor eonf atl osst han muscl egai n,get t i ngt hosedai l y st epsi ncanbeacoolwayof i ncr easi ngyouract i vi t y . 60mi n dai l ywal ks i fyoudo l i kenumber s; usi ngMyFi t nessPal ? * Cal or i es:Mai nt enanc e-moder at edef i c i t Pr ot ei n:1. 62. 2gperk gbody wei ght 2530% PROTEI N 3050% CARBS 2535% FAT 03fatloss #goal s psa t hebi ggerpi ct ur e Thet wobi ggestar east of ocusonf orf atl ossar ei ncr easi ng dai l yact i vi t yanddecr easi ngexcesscal or i ei nt ake,butt hi s doesn’ thavet omeancal or i ecount i ngorst ept r acker s. Ther ear e168hour si naweek,youmayspend34oft hose hour si nt hegym,buti t ’ swhatyoudoi nt heot her164hour s t hatar egoi ngt ohavet hebi ggestaf f ectonf atl oss. Bei ngact i vei nyourdayt odayl i f ei sj ustasi mpor t antasyour t r ai ni ngsessi onsf oraf atl ossgoal .I nf actwal ki ng1hour adayf orawhol eweekcanuseupr oughl yasmuchener gy as4r esi st ancet r ai ni ngsessi ons! f i ndi ngyourbar r i er s Takeaf ooddi ar yf oroneweekandseei fyoucani dent i f y t hepr obl em ar eas.Wher ear emostofyourext r acal or i es comi ngf r om?I si tf ancycof f ees,al coholormeal soutont he weekend? Onceyou’ vei dent i f i edt hebi ggestar easyoucanst ar tt ot hi nk aboutpr act i calswapst ohel pr educeyouri nt ake. Keepi tr eal i st i ct hough-happi nessneedst obepr i or i t yi nal l oft hi st oo.Onl yyoucanj udgewhat ’ sdoabl ewi t houtbei ng mi ser abl eaf .Her e’ saf ew exampl es: l at t e amer i cano cockt ai l gi n+t oni c sat ur day t akeaways home cooki ng keepyourbal ance The“ bestdi eti nt hewor l d”wi l lbeusel essi fyoucan’ tst i ckwi t h i tl ongenought ogetr esul t s.( Andkeept hem. )Ar eal l ycommon pr obl em i st hatwet r yt obet oor est r i ct i veort ooext r emewhenwe st ar tanew wei ghtl osspl an:Noal cohol ,nochocol at e,no pr ocessedf oodsnof unet cet c. Thennotonl yi st hepl andi f f i cul tbecausewe’ r er est r i ct i ngcal or i e i nt ake,buti t ’ sal sonow mor edi f f i cul tbecauseyou’ r eeat i ng NONEoft hef oodsyouusual l yenj oy .#Sadness Thesepl anst endt oonl yl astacoupl eofweeksbef or ewegi ve upandcr y . eat i ngapor t i on ofchocol at e ever yday vs cut t i ngi tout , bei ngsadandt hen bi ngei ngl at er I fyoul oveyourchocol at e,i ncl udi ngasmal lamountofchocol at e i nt heaf t er noonmayact ual l ybeaGOODaddi t i ont oyourdi eti fi t hel psyoust i ckt ot her estoft hepl anasawhol eandr emai ni na cal or i edef i ci twhi l ekeepi ngal i t t l ebi tofsani t yal ongt heway . usi ngMyFi t nessPal ? * Cal or i es:Moder at edef i c i t Pr ot ei n:1. 62. 2gperk gbody wei ght 2030% PROTEI N CARBS +FAT % spl i tshoul dbeyour pr ef er encebasedonwhatbest hel psyoust i ckt oyourcal or i e t ar getover al l . * Butbesur et ohi tat l east20% f at * E 12 W *T SH L UL B THO ME W I UT AM T H GR E O R somehomet r ut hs Thet r ut hi s-yourbodyi snotgoi ngt ol ookl i ke anyoneel se’ sbody .Youcoul dt r ai nt hesameas someoneel se,eatt hesameassomeoneel se, dr esst hesameassomeoneel se-butyour bodywi l lal waysbeyourown. I t ’ st i met oappr eci at ehow bl oodygr eatt hati s. Sodon’ twi shyouhadsomeoneel se’ s.You’ ve al r eadygotone+i t ’ suni quel yyour s. Thi sgui de,t hi spr ogr amme,t hi scommuni t yi tdoesn’ texi stbecauseyou’ r enotgood enough+youneedt obe‘ bet t er ’ . I texi st s,becauseyoudeser vet ol ear nhow t o f eelst r onger+mor econf i dent .Nobadsci ence, nononsense,nobs. Now l et ’ sgogeti tnobs. references7 * #becausescience Calories [1] Hargrove (2006) 'History of the Calorie in Nutrition' [2] Hall et al. (2012} 'Energy balance and its components: implications for body weight regulation'. [3] Loeffelholz et al. (2014} The Role of Non-exercise Activity Thermogenesis in Human Obesity.' [4] Levine et al. (2005) 'lnterindividual variation in posture allocation: possible role in human obesity.' Protein ([5] Tracey (2016) 'Mechanisms of protein balance in skeletal muscle' [6] Jager et al. (2017) 'International Society of Sports Nutrition Position Stand: protein and exercise' [7] Aragon et al. (2017) 'International society of sports nutrition position stand: diets and body composition' Fats [8] Lawrence et al. (2013} 'Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence' [9] Nettleton et al. (2017) 'Saturated Fat Consumption and Risk of Coronary Heart Disease and lschemic Stroke: A Science Update'. [10] De Souza et al. (2015) 'Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies' * i concr edi t s t hel egalbi t * P EE K H*T S L UL B EK nobs t r ai ni ng+ nut r i t i on gui de R 12W WI THO MME UT A R TH G O E R L UL B P H O MEG U I D E H O MEG U I D E H O MEG U I D E H O MEG U I D E H O MEG U I D E H O MEG U I D E
