Just because you’re working your butt off in the gym, sweating profusely, gasping for oxygen, experiencing all the post-workout soreness and seeing your weight dramatically decrease, doesn’t mean you’re burning fat. Yes, the truth really hurts, even more than your muscles do after a week at the gym.
I’ve been a personal trainer, online health coach and fitness influencer for the past 8 years, helping tens of thousands of people reach their goals. Time and time again, people tell me they’ve tried wonder pills, the latest fad diets and extreme classes, and guess what - no matter how much money you throw at the problem, these quick fixes never deliver.
In my first post for Forbes, I’ll reveal why one simple, scientifically-proven piece protocol holds the key to success, and how you can achieve it in 5 simple steps.
So how can you specifically promote fat loss, whilst simultaneously maintaining or increasing lean muscle mass for a shaped and toned lean body? Science states that 1lbs of fat is equal to 3500 calories and bearing in mind that a calorie is a unit of energy, 1lbs of fat is therefore 3500 calories of stored energy.
It’s important that you understand what a calorie is as it will give you a greater appreciation for what foods you’re consuming and how easy it is to go into a calorie surplus and inevitably gain weight. As well as how hard it is to then burn those stored excess calories, hence our growing obesity and healthcare epidemic.
In order to lose 1lbs of fat, we need to create a calorie deficit equal to 3500 calories and for 2lbs of fat, you guessed it, a 7000 calorie deficit. This is where training smart and eating smarter will help you achieve a healthy, sustainable and most importantly safe calorie deficit to achieve the body you’ve always wanted.
I’ve lost count of the number of times I’ve witnessed people training themselves close to death, to then undo all their hard work by gorging on that convenient sandwich that’s hiding 500+ calories under its health claiming package. People simply don’t understand or appreciate that a calorie is a unit of energy and no matter how many times you kill yourself in the gym, if you don’t watch your calorie intake you’re not going to lose weight in the form of body fat.
- How many calories do you need?
The most important part of fat loss is adhering to the rule of thermodynamics or in layman’s terms, calories in vs calories out; you need to create a calorie deficit, ideally through a combination of diet and exercise. Before we even attempt to comprehend this we firstly need to calculate how many calories you need based on your TDEE (total daily energy expenditure), so dust off your calculator, pull out your pen and forget Pythagoras and pi, I’m about to give you the most important equation of your life.
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