LOSS WEI G H T - storage.googleapis.com€¦ · Understanding Weight Loss Hybrid Training Pg 1 Understanding Weight Loss & Keys To CRUSH Your Weight Loss Journey . This bit we get.

UNDERSTANDINGWEIGHT

LOSS(VOL 2.)

Hybrid eBook

Hybrid Training

" You didn't gain all your weight in one day, you wont lose it in one day.

Be Patient with Yourself " - Jenna Wolfe

Understanding Weight Loss

Hybrid Training Pg 1

UnderstandingWeight Loss &Keys To CRUSH

Your WeightLoss Journey

This bit we get. Vol 1 looked at where most people tend to gowrong in terms of Energy Out. Now we look the other side of the coin, exploring common downfalls when it comesto Energy In


Hybrid Training pg. 2

Energy In =

Food (Calories)

Energy Out = Total Daily

Energy Expenditure (TDEE) Energy In

Vs Energy Out

WHERE DOES 'ENERGY' COME FROM

WHY IS IT SO HARD?

HORMONES

INFLAMMATION

STRESS

SLEEP

INTAKE

PROCESSED FOODS

CONSFUSING TRENDS

FIBRE

MINDSET

MACRONUTRIENT PHOBIA / TRENDS

1.

2.

CONSIDERATIONS:

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

EXPLORING ENERGY IN

Understanding Weight loss

Hybrid Training pg. 3

There are 3 sources of Energy(Macronutrients) - a type of food required inlarge amounts in the diet

Whilst technically not a macronutrient as it isnot 'essential' there is the 4th source ofenergy:

Where does energy come from?Understanding Weight Loss

Hybrid Training Pg.4

Fat: 1g = 9 calories 1.

2. Protein: 1g = 4 calories

3. Carbohydrates: 1g = 4 calories

4. Alcohol: 1g = 7 calories

Eat or drink more than your body needs ofany of these 4 sources of energy & you'llgain weight Childs play right? Then why is it that 67% of us still can't seemto get it right? Well for one, nutrition & the human bodyis extremely complex. The more scientistsknow, the less they know I'm not going to prend I have all the answers,but I will share my 2 cents re importantconsiderations that I feel are overlooked.



Why is it so hard?

You can control what you put in your mouth, but it's your hormones that determine what happens to that energy from there. Getyour blood & gut microbiome checked

The major cause of disease. Knowninflammatory foods like vegetable oils,gluten, dairy, mercury, sugars, alcohol,artificial xyz'ds, etc be aware of them, theirsources (nearly everything in a packet hasinflammatory vegetable oils) & their potentialeffects on you



Hormones 1.

2. Inflammation

Learn to manage your stress levels, most of us are chronically stuck in a Sympathetic (Fight or Flight)state, affecting inflammation levels, hormones, thought processes, choices, cravings, metabolism andmany more

One study that sticks out is that whichcompared 2 groups in a calorie deficit(less energy in than going out) the group thatslept 5.5 hours per night had a significantlysmaller loss in fat (50%) and a significantlylarger loss from muscle (think back to vol 1'smessage - Build Your Engine ). There are countless reasons how sleep canimpact your efforts - We've written a blogexploring the impacts of Sleep "The FogottonPillar of Health" if you wan't to read into it alittle more


Hybrid Training Pg. 7

3. Stress

4. Sleep

Simple yes, but the majority of us hardly move! Yet we continue to have (as we're told) by those selling the products mind you, to have 3 square meals a day, few drinks hereand there, snack along the way - oh, don'tforget the wine after your stressful day& dessert

In my opinion this is the greatest downfall ofthe majority of the population, if you're luckyenough to have access to education you'veknown since childhood it is harmful for ourhealth, yet we still eat it because it's quick,cheap, easy, addictive & tastes so darn good



5. We Simply Eat Too Much

6. Processed Foods

"Once you Pop, You Can't Stop!"

InflammatoryUnsatiatingLow or no fibreUpsetting to the balance of gut healthCalorie denseNutrient poorLead to overconsumptionUnbalanced macronutrient contentEver presentWell marketed with conflicting messages Addictive

They are also:

Which is why we are again discussing themeven though we've known all this sincechildhood!



6. Processed Foods Cont.

76 Cals Fat 5.4g

286 Cals Fat 14.4g

545 Cals Fat 34.9g

*per 100g

Remember the manufacturers of processedfoods have one objective and that is to sell youmore of their product. As consumers become more 'aware' or'health conscious' they will adjust theirmarketing message to suit. Definitely don't fall for the trap and think: "I can eat more of this because it's healthier" Stay ahead of the curve & stick to the goldenrule "Avoid Processed Foods"

7. Confusing Trends

210 Cals "Refined SUGAR FREE Muffin"

Carbs: 27.6g of which 14.2 g is sugar

212 Cals A Muffin

Carbs: 28.3g of which 14.9 g is sugar



122 Cals "LIGHT" Peanut Butter

Fat: 8.2gProtein: 3.8gCarbs: 7.8g

Ingredients: Roasted Peanuts (62%)Maltodextrin, Sugar, Vegetable Oil,

Salt etc.

133 Cals Natural Peanut Butter

Fat: 10.8gProtein: 6.1gCarbs: 2.5 g

Ingredients: Roasted Peanuts(100%)



7. Confusing Trends

A calorie is acalorie no matterhow healthy!

Don't fall for it!

The typical diet does not have adequatefibre. If you avoid processed foods you arefar more likely to hit your daily reccomendedintakes. Adequate fibre, may improve bowelmoments, gut bacteria, metabolism, reduceyour appetite or help you feel fuller & helpinfluence hormones. Aim for around 30+grams/day



8. Fibre

9. Mindset Vol 1 touched on - understanding the processand being in if for the long game. YoYodieting is one of the most detrimental thingsyou can do for fat loss. Get a coach,accountability partner to get you through therough patches & show you your blind spots.Weight loss is NEVER linear understand andbe ok with this. Focus on performance(builing your engine over the scales).



9. Mindset Cont.

10. Macronutirent Phobia / Trends

Understand that scales only show part of thestory, when you focus on performance overweight loss you win every week - buildingmomentum and motivation, cruitial for longterm success. Don't kid youreslf either "It's because muscle weighs more than fat that

i've put on 2 kgs this week"

Fat causes heart disease - Keto Carbs for energy - carbs make you fatProtein for muscle - cancerPlant based, sugar free etc

Trends circulate and they will continue to do so:

NEVER avoid ANY of the macronutriens eatthem all and always. Eat them howeversupports your specific goals.

The way I describe it to cleints is this; Imagine you are driving from Sydney toNewcastle, the fastest way there is to STAY ONthe M1. But if every time you read a magazine article, tvcommercial, talk to a friend, listen to thearchitect that's suddenly become an expert inweight loss and you vere off the M1 into nearlyevery exit you pass guess what will happen!? In your attempts to follow the next trend or findthe "short cut" you're left frustrated,disenchanted and only find yourself makingyour way back to the same place you started -the M1 All attempts ultimately slowing down yourprogress. Build Your Engine



10. Macronutirent Phobia / Trends

"The fastest way is the slow way, I learn't that the hard way"

UNDERSTANDINGWEIGHT LOSS Vol 2.

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