![]() ![]() But the beauty of these seemingly insignificant adaptations is their relationship to the simple science of energy balance. A unique time in our lives which affects every facet of it. ![]() Either option is valid. We are in the midst of something truly significant. These two parallel examples are not a tale of success or failure, instead they represent opportunities and temporary postponements. And we can replicate our unplanned energy expenditure (NEAT) by being more active at new times of the day. Unless instructed otherwise, we can still walk for an hour or so each day. Note that these numbers will be unique to you. In most cases, we still have conscious dietary choice. Because by adapting, we can still manage our compositional goals. But as my graphics show, this notion does not have to be the eventuality for those who want to progress. Thus, we can be forgiven for succumbing to the notion that elimination of these environments automatically means the curtailment of our progress. There is no pre-lockdown dietary routine - where one manages their energy intake. There is no access to gyms - a place where many manage their energy expenditure. Our health and fitness goals are subject to new conditions too. Conditions we are all trying to adapting to. Thus, I made this post tonight. Over the last few weeks, and for a significant number of weeks ahead, we exist in new conditions. But as much as one’s mental health may benefit from this relaxation, another’s may be nurtured by progression of their compositional goals. Last night I posted about the validity of relaxing compositional focus during difficult times. ![]() The reality is that formal exercise time actually accounts for very little of your overall calorie burn. If you feel like you're not able to get a good workout in without a gym or any fitness equipment, don't stress. Exercise time accounts for very little of your daily energy expenditure Instead of annihilating yourself with crunches every day, it's better to focus on full-body movements like squats or push-ups, which require you to engage the core while working the whole body. "Therefore, whilst fat reduces from other areas of your body and the abdomen, it simply takes longer for it to reduce in the abdomen as more fat resides there." ![]() "Your body tends to store more fat in the abdomen region," Tomlinson said. Sadly, it's the area likely to be the last to lose fat. □Ī post shared by Graeme Tomlinson on at 12:27pm PDT at 12:27pm PDT Be critical of salubrious claims/promises. If any diet (miracle or not) forbids you from eating foods you enjoy, unless you want a short and unnecessary period of misery, it is probably not a diet you should do. And to people who genuinely have our best interests in mind. We need to listen to the evidence based coaches. And to stop hopping from one diet to the next believing it is ‘the one’. Instead, we need to put our faith in the long game. Only then can we finally learn to ignore the miracle cure for our problems. It’s up to us to be informed enough to identify the flaw(s). We must remember that the sales pitch of a miracle diet is a sales pitch. But as adherence is the cornerstone to any compositional change, removal of enjoyed foods will soon lead to non-adherence. The simple weight loss principle (calorie deficit), is often replaced with unnecessary removal of certain foods, food groups - which (surprise surprise) creates the required calorie deficit. But by then the money is already in the charlatans bank. Perhaps it is only when you physically embark on such nutritional sh*t storms that you truly understand how difficult ‘the miracle’ is to adhere to. Instead of explaining the fundamental principle required (calorie deficit) and the key behavioral trait required for success (adherence), they deliver a message that is easy to understand - even if it’s a lie. Diets that claim to be specifically formulated for rapid weight loss have two things in common: 1: Their marketing strategy is outstanding in its focus on an individual’s vulnerability and reduction of their self esteem before claiming that they can pick it up again in rapid time. 2: Their focus on idolizing/demonizing food/food groups. ![]()
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