Pre-Christmas Fat Loss (Everything you need to know)
Posted on 6th November 2018 at 11:56
GETTING THROUGH CHRISTMAS AND STILL BEING ABLE TO ENJOY YOURSELF
It’s that time of the year again when the panic sets in and everyone starts worrying about putting on the pounds they’ve spent the last 12 months trying to lose.
For most Christmas spells disaster when it comes to weight loss, between the 23rd of December and 2nd January, we pretty much spend the time drinking excessively and eating anything in sight.
Then as the New Year comes around you’ll tell everyone that ‘this is the year’ that I get in shape. A completely new me, start a diet and start exercising regularly and finally reach that goal weight that you last had in your teenage years.
However, what if I told you to forget all that and focus on the weeks leading up to Christmas…
As I write this we have 8&1/2 weeks (55 days), until Christmas. That’s a lot of time to make a difference. In fact, if you take an average of 1lb (0.5kg) a week weight loss, that’s 8lbs (4kg) of achievable weight loss between now and Christmas.
Pretty amazing when you think about it. Imagine being 4kg lighter than you are now… All of a sudden you’re heading into Christmas at your lightest, feeling great in your clothes and actually spending the festive period enjoying yourself.
All of this has come about because you chose to put a little more focus into the next few weeks, instead of looking ahead and worrying about how to get through to the New Year unscathed.
Now I know that if you are like 90% of the clients I’ve trained over the last 10 years, you’re reading this thinking that it’s all well and good on paper Max, but how the hell am I meant to do this?
Well, if experience has taught me anything, it’s that most people just need a push in the right direction and because I’m such a nice guy I’m going to give you that push right now…
However, before we start I need you to do a few things.
Like my Facebook page, you can do that here.
Share this article with 1 person you think it would benefit.
Tell yourself that you will commit 100% of your efforts to improving yourself over the next 4 weeks (the first month is always the hardest).
Oh, and you’ll need a calculator (don’t worry, I’m not taking you back to GCSE maths!)
Let’s get started!
There’s no getting away from them, everything you eat and drink has a caloric value, some are higher in calories, some lower. This doesn’t make food inherently good or bad it’s purely a reminder that if you eat more high calorie foods (fast food or sweets for example) then you’ll be eating less food per day. I think I speak for most when I say that we want to be eating more.
To lose weight, you have to be in a caloric deficit, meaning that you eat less than you burn or burn more than you eat (it’s the same thing just written differently).
E.g. If you burn 2000 calories a day and eat 1600 calories, then you’re in a 400 calorie deficit.
With that in mind here are my simple guidelines to work out your deficit.
Take your weight in kilos and multiply it by 2.2 to convert your weight to pounds (lbs)
Take your bodyweight in lbs and multiply that by 9-14.
Why the range? Your calorie needs will vary depending on your average day.
If you’re a sedentary female (office job) and train 3x a week go with 9-10.
If you’re a female who has a fairly active job (you’re on your feet a lot) and trains 3x a week, then go with a range of 10-12.
If you’re a sedentary male who trains 3x a week go with the 10-12 range.
If you’re a fairly active male who trains 3x a week, go with the higher end 12-14.
E.g. A female weighing 154lbs (70kg) who works an office job and trains 3x a week would come out with a calorie intake of between 1386-1540 calories.
On to Step 2…
You’ve probably all heard of macros in some form or another, so I’ll keep this brief. If you’d like to know more then feel free to message me firstname.lastname@example.org
Macros or macronutrients are the components of food and are split into 3 categories (4 if you count alcohol!) Each of which contain certain number of calories per gram.
4 calories per gram
Sources include: Meat, Fish, Eggs, Tofu, Shakes etc.
9 calories per gram
Sources include: Nuts, Seeds, Oils, Avocado etc.
4 calories per gram
Sources include: Fruit, Veg, Rice, Bread, Potato etc.
A short word on protein: This is the important macro as if you want to look like a superhero rather than a half deflated airbed then it’s important.
HOW MUCH OF EACH?
Bodyweight in lbs x 1g
An exception to the rule.
If you have more to lose, then the calculation will give an unrealistic number. I find that 0.6g per lb is a much better guide.
E.g. 250lbs x 1g = 250g of protein
250lbs x 0.6g = 150g of protein (more achievable)
Work out your protein calories by multiplying by 4
E.g. 150g x 4 = 600calories
CARBS AND FATS
Now that you have your calories and protein sorted, the remainder of your calories can be split between carbs and fats based off your personal preference.
As a rule I always use fats to decide…
Bodyweight in lbs x 0.3-0.6g
0.3 if you prefer carbs
0.6 if you prefer fat
Anywhere in between those numbers if you don’t mind.
Work out your fat calories by multiplying by 9
E.g. 62g x 9 = 558calories
The calories you have left are assigned to carbs, which I’m going to show you now.
Total calories (refer to step 1) - protein calories - fat calories = carb calories
Carb calories / 4 = carbs in g
EXAMPLE DIET SET UP
Taking our 154lb female from earlier. I’ll now show you her entire diet set up.
154lbs x 10 = 1540 calories per day for fat loss
154lbs x 1g = 154g of protein per day
Muliplied by 4 to work out calories from protein
140 x 4 = 560 calories
She prefers a moderately higher carb diet, so let’s set fat intake at 0.4.
1540 x 0.4 = 616 calories
Divide by 9 to calculate your fat target in grams.
616 / 9 = 68g (rounded down)
To work out her carbs, we have to work out the remaining calories
1540 - 560 - 616 = 364 calories remaining
Divide this by 4 to work out carbs in grams
364 / 4 = 91g of carbs per day
So her diet looks like this per day:
MAKING ADJUSTMENTS AND TRACKING PROGRESS
Let me first state that if you’ve followed me up to this point, your new diet should have you losing weight and looking better. Providing that you didn’t overestimate your activity levels.
With that said, if after a month, your weight loss has stalled, then you may need to reduce your intake. After all you will be leaner since you started.
So start by reducing your calories by 5-10%
E.g. If your current intake was 1800 calories, then reduce it by 90-180 calories.
Leave protein where it is
Reduce carbs, if on a higher carb diet
Reduce fats, if on a higher fat diet
Track food on the MyFitnessPal app, it’s easy to use, you can input your own specific caloires and macros, plus, scan barcodes to save you inputting the food data yourself.
Track your progress in and out of the gym.
Tracking physical and mental changes
Track your weight weekly
Take measurements (waist, belly button and hips) every week
Take photos every month
Write down any emotions as your progress through (dieting can be hard mentally, so keep a track of your well-being)
Weights lifted for each exercise, especially all compound movements
Sets and Reps
This will give you a great overall view of your progress and multiple ways to make sure you are on track. This way if weight stays the same, yet measurements reduce, then it shows you progress is still being made. Likewise if your strength in the gym starts dropping, then that's a good measure that something isnt working.
Measuring weight alone, isn't enough.
You can’t out train a bad diet, so a calorie deficit is most important. However, the focus for training should be on strength.
If there’s one bit of advice I’d give to everyone it would be to focus on getting strong, really f***ing strong!
Build your training programmes
Focus on compound movements Squats, Deadlifts, Press and Pull variations.
Anywhere between 3-5 sets per exercise
Keep reps on the lower side, 5-12 per set work well
Make sure you increase your NEAT (Non-Exercise Activity Thermogenesis), 10,000 steps per day is an easy way to measure activity.
You can add cardio to your workouts if you’d like, but be aware that HIIT training reduces your recovery.
If you go to my Instagram page, I have loads of workouts to chose from, saves you programming your own workouts.
That’s it… 4 steps to lose weight before Christmas and beyond!
If you’ve reached this point and aren’t quite sure whether what you’ve worked out is correct. Send it to me along with your weight and I’ll review it (change it if need be) and send it back to you completely free of charge. You can send it to me here. Likewise, if you have any questions or want to enquire about my coaching options, don’t hesitate to message. One last thing before you go, share this with someone whose always flopping from diet to diet, so that they can finally get some results!
Tagged as: Christmas, Fat Loss, Gym, Nutrition, Personal Training, Strength Training, Training, Weight Loss, Workouts
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