So you’re hitting me with the hard questions huh?
Well, that’s a good sign.
It tells me that you’re serious about your goal and already understand how important diet is when it comes to reaching your goals. But what exactly are your goals right now? Your style of nutrition will depend on that, and also where you are in your fitness journey (i.e. beginner, intermediate, advanced).
Below, I cover:
The majority of our clients want to lose weight. Keep in mind that we care about losing FAT and not what happens to your overall scale weight. Read more about what I mean here in my Weight Loss vs Fat Loss post (https://leanandfit.ca/blog/weight-loss-fat-loss-calories-determine-success/).
To achieve optimal fat loss, there are two main things you need to do:
You’ve heard of calories in, calories out, right? Simply put, your day can go 1 of 2 ways.
Eat more calories than you burn, resulting in storing those calories as fat in your body.
Eat fewer calories than you burn, resulting in your body burning off those calorie reserves (fat) for needed energy.
To get this equation to tip in your favour, you can eat less, exercise more, or do a combination of both (fastest results!). Losing fat in this rapid way isn’t so simple though.
You can’t just cut down on calories, but eat like crap! Yes, I’m looking at you “Ms/Mr But-These-Are-Low-Calorie-Cookies”.
Your calories still need to come from healthy sources. The 3 main sources of calories are Proteins, Carbohydrates, and Fats (P, C, F). So let’s say that you have a daily caloric goal of 1,300 calories to lose fat. How many of those calories should come from each source (P, C, F)?
We’ve found that our most successful fat -loss clients used our low-carb approach. That means that the bulk of their calories came from healthy protein and fat, with a measured amount coming from carbohydrates.
The Best Diet To Get Toned & Build Muscle
If your goal is to get toned, I have news for you: you’re a bodybuilder.
Before you say that you’re not, please consider what your goal is. You want to develop a lean and toned physique, maybe with “curves in the right places”.
We both know that you can’t/won’t be sculpting fat into lean, powerful legs, or nicely rounded shoulders…it’ll be muscle that you have to use to build your ideal body .
Not wanting to “get bulky” is a common concern I hear from people looking to tone up. Listen, it is pretty darn difficult to get bulky, especially for women, ESPECIALLY by surprise. You won’t get bulky if you don’t want to.
To achieve the right amount of muscle development, you need to:
With the goal of toning your body, you can either eat more or less calories than you burn…it really depends on a few factors. But for the majority of our clients with this goal, we start them off in the same way we do our weight loss clients; eating less calories than they burn.
It turns out that the people that want to lose fat, also need to tone. And the people that want to tone, have to lose fat! Since our nutrition & fitness method does both, we are able to easily help both groups of people. Once the client burns off a few layers of excess body fat, more of their lean, toned, and healthy muscle is visible. Everybody is happy.
If your goal is to get faster, push harder, and move for longer, then that requires some custom care. Traditionally, athletes are told to ingest a lot of carbs because their bodies require much more energy than the average person does.
There are research and anecdotal evidence out there that show there are healthier alternatives. Instead of filling your body with high carb foods, there are better methods of giving your body the energy it needs, when it needs it.
How, when, and from where these carbs are ingested depends on a lot of variables. It’s best to speak with a trained professional (ahem..) to make sure you’re balanced between hitting your performance targets and optimal health.
Why? Because we take a straightforward and foundational approach to our clients’ nutrition. Most clients need to start with a simple and highly-effective program FIRST. Don’t get caught up in gimmicks and tricks. Keep it simple, get results, and once the results start to plateau, you may begin to specialize. This has been the way our facility has achieved results for our community for almost 30 years.
So remember when I mentioned that you need to stop telling your body to store fat? Weird right? Who would intentionally tell their body to store fat WHILE working so hard at burning it off??
It happens a lot more than you think actually. And it’s usually done unintentionally.
Look at this list of some ways you may be telling your body to store fat:
Sending your body these mixed signals is similar to running with a ball and chain attached to one leg. You may make progress, but imagine how much better your results could be if you addressed the thing holding you back?
Some solutions to these issues are self-evident, others require professional help to find and apply to your life. For help with this, post a comment below or reach out to my team.
Well if you look at our most successful clients, they didn’t complicate things. They used our straightforward approach and stayed consistent, regardless of what their goals were.
The most important steps of way to eat for consistent results are:
With those 5 steps, you will be well on your way to achieving the same results that thousands of our clients have earned!
If you’d rather not do this by yourself, send me and my team an email (or Facebook message). You can join our group of goal-oriented clients so you can start getting results ASAP too!