I Fought The Law (Of Thermodynamics), and the Law Won
If there was some secret to absurd amounts of fat loss or muscle gain, we'd know about it by now.
No matter how you slice it, your body composition (weight, body fat, lean body mass) is dictated by the quantity of the food you eat. If your food (energy) in, exceeds your food (energy) out, your weight will increase. If the reverse holds true, your weight will decrease.
This is science (see the Law of Thermodynamics).
This is good news because if you've ever been duped into thinking there was some new magic program, diet, or piece of equipment guaranteeing results in 5 minutes or less, you can now comfortably ignore the noise and focus on what's truly important:
Fueling and moving your body in a way that supports the rest of your life.
When I work with people, my goal is to get them into a maintenance mode as efficiently as possibly (key distinction between efficiently and quickly). That way, they no longer have to define a good portion of your life by the amount of fat they want to lose or muscle they want to gain. It's no fun being a perennial dieter.
I say let's hit these health and fitness goals with gusto so we can move on to bigger and better things. And I define "maintenance" mode not be a specific caloric intake but by the ensuring the behaviors and habits are in place that support the lifestyle they want.
It's the best time to be alive but there's a lot of work to be done.
Because here's the thing: it's tough to contribute to the greater good when all you can think about is whether or not to enjoy an ice cream date with your niece and nephew (hint: eat the damn ice cream!).
Be wary, because that's not what the "diet industry" wants. The "diet" industry has fueled more eating disorders and issues with our self image and honestly, it's disgusting. Whether you're 5% body fat or 25% body fat (or even 55% body fat), that does not define you as a person.
You're an amazing person and, quite frankly, I think you're fucking beautiful.
But when we don't feel powerful, strong, and confident, the "diet" industry makes more money. I, on the other hand, want to put myself out of business. I don't want you to need me forever. I want you to figure out what works for you (and what doesn't) and then go do it. You won't need me, but I'll always be here to support you.
But, I digress.
If you want to change your body composition, you must be in either a calorie deficit or a calorie surplus.
But understand that both determining "calories in" and "calories out" is a bit more of an art than a science.
We can estimate our base metabolic rate (BMR), or the amount of calories our bodies use to keep us alive. But understand it's truly an estimate and there are a variety of factors that can influence our total daily expenditure.
Additionally, there are a variety of factors that increase the margin of error on the calorie counting piece as well. So while following a macronutrient profile and tracking your consumption can and does work, it might not work for you (this is ok).
Alternatively, there are ways that you can use nothing more than the palm of your hand to portion out your foods to create meals that support a caloric deficit without having to specifically log or track macronutrients.
Remember, it's all a matter of finding an approach that works for you and fits your ideal lifestyle. For most of us, the simple "palm of the hand" method is perfect. For others, mapping out a macronutrient profile and tracking consumption that way is a better fit. Find what works for you.
Now, if we pair all of this with a powerful training program and you'll become unbreakable, unshakeable, and unstoppable in no time.
Not because of hype but because of hard work, dedication, and an unrelenting commitment to yourself.
I'll be writing more about this in the coming weeks because yes, the information is available but most of it isn't very good (though it's getting much better since others like me are also tired of the hype).
For now, here's something to take with you. Start paying attention to everything you eat and drink. You don't have to track it or record it (yet). For now, bring some awareness to how you're fueling your body. We'll dig into some deeper details soon.
I'll talk with you soon.
I got your back,