Muscle Fitness Muscle & Fitness UK - April 2018 | Page 63

30-DAY FAT LOSS ACADEMY
I always try to break down this goal down specifically to FAT LOSS and explain the important difference between just ‘ weight ’ and ‘ fat ’.
The human body comprises around 60 % water , and these levels can fluctuate quickly and often cause inconsistencies on the traditional weighing scale . It is important to be aware of this , and to find more reliable methods of measuring fat loss . A calliper test , from a qualified coach is one of my favourites . Also , using the mirror ( sparingly ), self-photography and clothing fit can be useful . If you DO resort to the scales , make sure they are accurate and always weigh at the same time , in the same state , and only do it once every 3 or 4 days !
Why 30 Days ? I don ’ t advocate crash dieting , extreme calorie restriction or becoming temporarily so obsessed with your weight that your friends and family disown you ! However , 1 month is enough time for most trainees to see a visible difference in their body fat level . Trying to make drastic changes in just 7 days is usually just a load of temporary water and metabolic adjustments in the body , leading to disappointment or even misleading results . 30 days gives you a chance to periodise your approach ( more on that later ).
Let ’ s cover a few basic concepts first !
Calories :
A unit of energy , and a finite entity that is either burnt to allow for energy and movement , or stored within the body ! To elicit Fat Loss , the very foundation must be the calorie deficit .
Macros :
These are the different food types and they have a different effect on the body , and are used for different processes .
Protein : 4 Kcals per gram ( Used for our muscles and organs , and harder to use as energy )
Carbs : 4 Kcals per gram ( An energy source that fuels moderate to high intensity activity . Stores are lower in the body )
Fats : 9 Kcals per gram ( Another energy source , for lower intensity activity . Stores are greater in the body )
Macro Split : This is how a bodybuilder or dieter would adjust the ratios of these foods in an overall diet strategy . A good example , and one that you might choose to use to elicit fat loss 40 / 10 / 50 ( 40 % of calories from Protein , 10 % from Carbs , 50 % from Fat ). This would be a typical Low Carb ,
APRIL 2018 / MUSCLE & FITNESS 6 1