In keeping with the running theme of training anecdotes from the gym floor at Results FAST here is part 2 of an ongoing series of what we see every week while training/ working with our clients nutrition at our gym.
1. Calorific deficit does not mean starvation and constant hunger, it also doesn’t mean just eating vegetables and boiled chicken. The take home point here is that most people are confused over what a portion size is in relation to total calories consumed. I read a post by a well meaning online personal trainer who indicated that getting people to make the right choices is more important than amount. Well, guess what organic food still has calories and whatever you say calories count when it comes to fat loss or fuelling performance. In turn balance your meals (if you want 2,3,4,5 or whatever number) from a calorific standpoint and you will be successful if your average calorific intake over a period of time is lower than you need. What you eat does matter but organic peanut butter, coconut oil and avocados have a high net yield of dietary fat and can be consumed in turn with good dietary variation and sensible portion control across your weekly diet. These are not bad foods but they are high calorific yield foods so you still need to be conscious of the amounts consumed.
In turn with other nutrition sillies this week apples will not get you addicted to diet coke… yes, I know it was a stupid comment- that is more than enough shaming for you, you know who you are!
2. Deload weeks are pretty useful e.g. a reduced week of training volume after a period of high intensity to back of from training. This month with a number of our strength training clients we have been running some new loading protocols which have been quite brutal. One of last weeks programmed sessions was Back Squat 8 sets x 3 repetitions and Speed Deadlift 10 x 3 with a finisher of Walking Lunges left most of the guys craving an upper body day. This weeks back off week was well received, in-line with that we have seen some great returns from a strength perspective and even in a deload week with reduced volume some of the guys are looking strong going in to next week and a change of programme direction. As a side point- you don’t earn a deload from two sessions a week and three sessions a week is not overtraining 😉
3. One of our clients took her second adult British Tennis title last week. I play down a lot of our successes at Results FAST but this has come from a period of good training both from a strength and conditioning perspective as well as a technical viewpoint so it deserves to be celebrated. If you see Mollie in the gym I suggest a well done/ bro fist or a celebratory salute…. and then tell her to get back to work.
4. Bizarrely this has been the busiest month on the blog. After taking a few months off writing I did actually wonder if anyone would bother reading these posts but the readership is up massively on this time last year. I hope you are enjoying the more informal/ applied side of writing about fitness/ training/ nutrition and performance and please feel free to let us know if there are any topics you would like us to cover!