Health & Fitness

Training, Diet and Motivation

So I was flicking through some health and fitness posts and I see a lot of the questions are usually very very similar, rather than repeat myself I thought I would post a take about my views and the things I have learnt along my own personal training journey.


I'm going to look at a few aspects here, maybe not in huge detail but I will do my best to put in everything I think will help those of you who are struggling.


So firstly and probably the thing that most people are interested in judging by the amount of questions about it is weight loss. Big and confusing field right? Well it doesn't have to be, let's break it down a little:


1) Dieting


2) Training


Training, Diet and Motivation


So the quote says it all right? If you don't eat right ultimately you will never hit your goals, you cannot out train bad nutrition, that's it you just can't.


So what is the right way? (I am working kcal intakes by average male and female intakes for maintaining (2000 for women, 2500 for men))


so to lose weight you need to consume less kcal, that simple There are many different suggestions for amount to lower by but the general consensus seems to be 1700 for women and 2200 for men. Now this is usually the first hurdle people trip over simply because they think, I need to have less kcal to lower my weight and they instantly slash 1000 kcal out of their diet thinking they will burn the weight off, ok yea for a while you will, maybe a week or two but then you metabolism will slow dramatically and you will stop losing weight and gain it back. It is a slow and gradual decrease of kcal not a instant slash, lower it progressively for results.


But what to eat? There's a lot of different views on this but I'm going to direct you to the suggestion of don't diet like that follow the lifestyle of "If it fits my macros" macros being:


Carbohydrates - 1 Gram is equal to 4 kcal


Fats - 1 Gram is equal to 9 kcal


Protein - 1 Gram is equal to 4 kcal


So you have you kcal intake and you can just split it between these macros, stick to the macros and you won't go far wrong. However when I say as long as it fits you macros I don't mean if you decide in 200g of carbs to have that all as simple sugars it's all about moderation still. So you don't have to follow a super strict and boring diet just hit you macros daily and you won't go far wrong.


Training


Ok so diet sorted what next? Exercise, that dreaded word that a lot of people seem to hate these days, but the misconception here is that you need to go to the gym and hit the Iron, well yea if that's what you want but there are other ways to train too:


Hiking


Biking


HIIT - high intensity interval training


Circuits


So there are plenty of options that you can do so the excuse of I can't get to the gym is BS sorry.


Let me break down one of the options a little, hiking for instance burns 139 kcal for every mile if you walk at a 4 mile per hour pace, so 2 mile a day is 278kcal, this along with you 300 below maintenance is 578kcal deficit a day. Just this is a pound a week that easy with little to minimal effort. There are lots of programs and workouts in Bodybuilding.com check it out.


These are only two aspects of the whole journey though right? Motivation, the struggle right. Yea sometimes your down sometimes your up, that's that little thing called life, you can let it keep you down you can get up and go for what you want.


Mid you need a little motivation what I like to do every so often I just go on the Internet and tap in motivational speeches and there are millions of them on there, find what works for you and go for it. I also like to remember a few things.


Training, Diet and Motivation


Training, Diet and Motivation


The truth behind them is that you will struggle and you will feel like quitting sometimes but push on and get what's yours. I have been there but you know what the number one thing that keeps me moving onwards and upwards is? Looking in that mirror and not seeing the guy I used to be, it's a amazing feeling and you can get there too. Never let anyone tell you you can't tell them you can and then go out and prove it, they only see the results they don't see the sacrifice and effort, the things that will ultimately help you grow in every aspect of your life.


I dont know if i cleared anything up for you all, I hope I did and I will post some more things in the future if you want but thanks for reading and good luck.

Training, Diet and Motivation
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