The 4 essentials to fat loss: Number 1………

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We live in a world of information overload, & the birth of social media has provided many individuals and self-proclaimed ‘experts’ or ‘gurus’ with a voice…

Often, these voices tell you that they have THE answer, and that they have THE secret, and that ultimately, their way is THE way.

When it comes to fat loss & getting in shape, there are many ways to train and many ways to set up a nutritional plan….

…..however what works for someone else is not guaranteed to work for you.

The work that is required to achieve any goal is always obviously dependent on the specifics of the goal in question, that been said, I believe there are 4 basic areas that apply to ANY fat loss related goal…..

Today, we are just going to look at number 1, I’ll be in touch over the next few days with the rest…

1) Eating and understanding calories:

Nutrition is a MASSIVE topic and probably THE most confusing area of fat loss.

>However, in simple terms, fat loss ultimately comes to down to creating a calorie deficit.

This is ESSENTIAL, please don’t let anybody tell you calories don’t count. Too much of ANY food can result in weight gain.

A deficit can be achieved in a variety of methods and no one approach suits everyone.

What I will say is that when it comes to a creating a calorie deficit consider the following:

>What is the highest (not lowest) number of calories you can consume to achieve your goals? This will prevent you from starving yourself, setting unsustainable targets and stop you from burning out and giving up on your goals… remember that by definition, calories are a unit of ENERGY.

>The biggest influencing factor on fat loss is the TOTAL amount of calories you consume on a continual basis, not the time of day that you consume your calories.

Eg: let’s say you need to eat 2500kcal, but you have a busy day and it gets to 9pm but you still have 500kcal left to consume, then eat!!

It is the total figure that you hit by the end of the day that counts.

Start with the basics first, if you reading this and you are struggling with losing body fat, I suggest you start by logging your daily food intake.

You can easily do this by downloading the myfitnesspal app on your phone.

Its free, its simple and very user friendly.

Don’t worry about the targets the app sets you with, just use it as a log, this will help you to assess exactly where you are at with your intake.

It will also educate you on the true calorie content of certain food choices!

I’m not saying that you need to log everything, every day for the rest of your life, but if what you are doing isn’t working, then perhaps it’s time to try something new?

That’s all for today, if you get stuck with anything, then give me shout,

Tristan ‘calories DO count’ Buttle

Ps – part 2 with you tomorrow, if you are lucky!

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DAD BOD: heres what I think………………………..

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I thought I’d weigh in on the whole ‘dad bod’ debate that seems to have recently sparked interest all over social media.

The original blog post can be found here:

http://theodysseyonline.com/clemson/dad-bod/97484

It was posted by a girl named Mackenzie Pearson.

I’d like to quickly share my thoughts & opinions. Im doing so as a guy who has spent the majority of his adult life working out, & as a trainer I have helped 100s of others take their life back, regain their confidence, improve their health, battle depression, & generally feel like they have become a better partner/husband/wife/parent.

One thing that leapt out at me is that the whole ‘dad bod’ blog predominantly presents one side; I guess this to be expected. I’m not sure how young this girl is, however she deals primarily with the aesthetic side of training throughout her blog…there isn’t a single reference to health, well being, and or mental/physical harmony….

I would like to start by emphasising that vanity & sanity are two VERY different aspects of training.

Training/working out or however you wish to define it, is very often extremely therapeutic…more so than ‘drinking heavily on the weekends & eating eight slices of pizza at a time’, that is a form of sedation. I’m not tee total and I LOVE pizza, but it’s a treat, that’s not me preaching, that’s what works for me, does this make me less of a man?

In her opening paragraph she states:

“The dad bod is a new trend and fraternity boys everywhere seem to be rejoicing.”

If these guys have the dad bod at this young age, where will they be in 5/10/15 years time? Again, I’m talking about health here, not aesthetics. If you had to place a bet on who will/wont have health issues/complications later down the line, who would bet on? There are no guarantees in life, but surely as a girlfriend/potential lifetime partner you would want your lover to live as long & as healthy as possible?

The dad bod says, “I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza at a time.”

Has she considered that you can eat & pizza/drink beer in moderation, still be in shape and still be happy?

Some of her other supporting points as to why girls love the dad bod are as follows:

>’It doesn’t intimidate us.’

Ok, I get this, to a point, however surely this is down to your man to make you feel special? He needs to make you feel secure, to make you realise that you are what he needs. I would also suggest that insecurity can breed insecurity, maybe he can be strong for you, and lift you up? This is connection; this is emotional, not physical.

>’We like being the pretty one.’
I agree that the girl should be, but doesn’t the girl in question also want to be proud of her guy? Don’t they want to show him off?

>’Better cuddling.’
Don’t some girls want to feel safe & protected?

>’Good eats.’
You can train hard, stay focused, get lean, get results all whilst still enjoying a cheat meal, however doing something everyday/consistently isn’t a cheat it’s a habit……..one that WILL effect your health….

>’You know what you’re getting.’
This is possibly the biggest issue I have with the whole blog……..The point here is that supposedly girls know they are getting into when he’s got the dadbod already at age 22 opposed to 45, in that it’s a visualisation of how the guy will look when he’s older……BUT if the guy is started at 22 with a dad bod, this is only a sign that he will potentially get worse and HEALTH (there’s that word again) WILL deteriorate…….

What about what you can’t see?
How a man enters the room, how he walks, how he sees himself, how he conducts his business, how he talks, how he is with his kids, how he performs in the bedroom are all directly effected by training.

Do you think men don’t suffer with body issues?

Do you think we don’t beat ourselves up?

I’ve lost count of the amount of times when a guy has confided in me & muttered the words ‘I don’t want to be a fat dad’… this takes courage, its not easy for us guys to open up & admit our insecurities. We hide behind humour, behind banter, but we ALL have feelings, we ALL have issues… We often feel the pressure to be ‘the man’, not only in relationships but in life, we want our lovers to be proud of who we are, but WE also want to be proud of who we are.

If this girl or any girl for that matter is looking a guy as a long term partner, ie marriage, kids, the whole lot, then SURELY part of this involves living life with energy & confidence and passing these traits onto their kids?

Wouldn’t Mackenzie want her partner to be a HEALTHY role model to their kids?

Why not aim higher than the ‘dad bod’? Why settle? Why not be more?

This doesn’t make the man vain; it doesn’t reflect his skills as parent, or his judgement of others. If a man wants to take control of his life and channel himself through training then that’s his choice.

The aesthetic results of strength/resistance training are only a bi-product of continuous dedication, passion, focus & consistency….. There are simply far too many to health benefits to list….

NOBODY, man, woman or child should be obsessed with their looks, self obsession will only close you off from the world and ultimately exclude you from happiness.

Remember that if a guy is an arsehole, but he happens works out, he’s just an arsehole who works out. No amount of muscle will change that, just like no amount of beer or pizza will change that.

All I invite you to consider today is that there is FAR more to consider from a ‘working out’ perspective.

Nobody should be judged or put in a box, everyone has the right to do what is right for them.

Thanks for taking the time to read this blog, please share with anyone who you think will find it useful.

Tristan ‘I could kill a pizza now’ Buttle

I’m not going to tell you…………………..

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……….that you will LOVE exercise……….

I’m not going to tell you……………that you will LOVE lifting……..

I’m not going to tell you……………that you will love feeling breathless, with your heart pounding out of your chest………..

So why on earth would you choose to do it?!

Why would you put yourself through this discomfort, or perhaps at certain times, even pain?

Simple, because I can guarantee how you will feel AFTERWARDS:

Think about, when have you ever regretted going to the gym?

You should never regret a workout, ever……

You don’t need to do exercise for the love of exercise (if you do, that’s totally cool by the way), but consider how you it makes you feel AFTER you leave the gym or the studio:

>Do you feel more confident?

>Do you feel empowered?

>Are you proud of yourself?

>Is your day more productive?

>Are you more creative?

>Are your personal relationships better or worse?

Every single we have the opportunity to improve, to move forward…….

>Every

>Single

>Day

It’s not down to anyone else to make this choice for you….

Not your partner, your circumstances, your situation, your kids, it is YOU.

You have the power; you can take control of your situation.

You are stronger than you think,

Until the next time,

Tristan ‘sanity over vanity’ Buttle.

P.S – there’s nothing wrong with picking a mode of training you enjoy, such as a group exercise class, the best routine for YOU is one that YOU can stick to.
good-mood

Before you go to bed tonight, try this……………..

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Facebook is a bit of a double edged sword isn’t it?

I mean, don’t get me wrong, its an amazing tool for keeping in touch with old friends & for sharing some valuable information, whilst having a bit of giggle at times…..

Plus, some of you maybe reading this via Facebook, so it can serve a purpose to spread some occasional positivity…

However, unfortunately, like most things, it’s often down to people and how they use it, am I right?

This is where things can get potentially negative, argumentative, bitchy, jealous & competitive.

I try to remain in the essence of Facebook and seek the positive, most of the time……

Anyway, my point today is that I came across a mindful exercise which I’m going to try out tonight before I go to sleep, proving that Facebook can offer some positivity:

All you have to do is simply write down 5 ‘wins’ you had today.

No matter how small, just 5 things that made you feel good.

That’s it.

Easy, right?

I’m doing this (and inviting you to also do so) to re-frame my day….

It’s so easy to get bogged down in all the negativity and worry of life…and we forget about the positives, we forget what we do have, we forget what we have got…..

We all do this, myself included.

So I invite you to take 5 minutes of your day, later on tonight, before bed, to re-evaluate your day…

What you thought was maybe a crappy day, may turn out different…if you can re-evaluate today and re-frame what it meant to you, maybe tomorrow will be that little bit easier?

Try it, let me know how you get on….

Until the next time,

Tristan ‘5 things’ Buttle

P.S: if you did this every day, that would be 150 wins/positives in a month

P.P.S – that’s also the equivalent of 1850 wins/positives a year.

Improve your mood for the next 12 hours of your life.

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A quick look into the effect of exercise on your mood.

I have spoken about the motivation to exercise/train regularly in other blogs, and the correlation between drive and aesthetic based goals. However I also want to encourage you to consider other factors that can be a huge influence as to why you should train and the benefits you can achieve by doing so.

For the sake of this particular blog, I wish to make a quick focus on the effect that physical activity has on your brain with particular reference to mood and the effects on depression.

When you exercise or participate in regular physical activity (the key being on the word regular) your body will release chemicals called endorphins.

Endorphins are neurotransmitters which pass along signals from one neuron to another. They are made in the pituitary gland, sections of the spinal cord and the brain. They mainly interact with the receptors in cells in the region of your brain that can block pain and control emotion, by having an analgesic effect, in turn helping you to combat potential stress.

Accordingly to a recent study (university of Vermont, USA) a mere 20 minute session can be enough to elevate your mood for up to 12 hours! In some cases exercise has been proven to be as effective as medication for treating depression.

Imagine how you would benefit in all aspects of your own life if your mood was lifted for the next 12 hours? What would you tackle differently? How would you and others around you benefit? Would you see things differently? Would others see you differently?

Depression or mood swings can very often be linked to feelings of not having control in life. If an individual starts to take control of their body, they may in turn start to control other aspects of their live.

It would be wrong of me to suggest that exercise can solve or cure all things to all people, as we are all very complicated individuals. However, what I am suggesting is by starting with small regular bouts of physical activity you certainly begin to elevate your mindset to a greater place to help tackle any issues in your way.

Thank you for taking the time to read my blog, if you found it useful please like and share with others.

Exercise is your friend,

Tristan