Today, I had a meeting with a friend I have not seen in a while. He has been training and eating healthy for sometime and has lost 3 stone in weight. Instead of losing weight now he wants to begin to focus on dropping his body fat percentage and here’s why:
Weight is not a great indication of health or body shape. You see you can weigh less and look puffy and saggy or you can weigh more and look toned and fit. Personally I dropped 7.4lbs (from 11.96 stone) and 9.2% body fat (from 24.6% to 15.4%) in 30 days (I will do another assessment on day 60) but my aim has always been body shape and NOT weight (in fact, I don’t mind putting on some weight). Here’s how I did it:
1. Weight training: I’m not against cardio but weights will help you hugely. The key, however, is frequency and intensity – train regularly (at least 2 or 3 times a week) and train hard. [PS] Fat loss is particularly more effective if you train hard on an empty stomach…I try to stop eating after 7pm mon-fri.
2. More food: That’s right…lots of protein, lots of fibre and lots of healthy fats (fish, lean meat, eggs and 100% peanut butter (link) – you can get it in health stores or online) but cut down on the carbs (stick with porridge, sweet potato, brown rice etc but I only have them in the first half of the day and on Fridays and avoid white rice, bread and potatoes all together)…Just remembered, if you lose weight through drastic, protein/fat deficient dieting you will lose muscle this means it’s hard for the weight to stay off (muscle keeps your metabolic rate up) and means you’ll look skinny fat (basically flabby) or like a concentration camp victim.
3. Log what you eat: I’m doing it for 90 days after that it should just be a lifestyle
4. Boost your metabolic rate: link
5. Get assessments at the gym or doctors instead of jumping on the scales all the time: this way you can see how much of your body is made up of water, muscle and fat. Hope that helps guys – here’s a guide which might help with goal setting.
Todays Food Log (no food from 7pm till post-workout)
Post-workout: all-in-one shake
Breakfast: porridge with mixed nuts and a tablespoon of peanut butter
Snack 1: half a tub of strawberries
Snack 2: peach
Snack 3: a fresh fig
Lunch: chicken salad with chilli pickle followed by melon
Snack 1: 2 kiwis
Snack 2: a tablespoon of peanut butter
Dinner: poached egg and salmon salad
Evening Shake: Whey shake