Are you working your butt off at the gym but not seeing the fat loss results you want? Perhaps you’re dialling in the food but the scale dial isn’t moving in the right direction. Sound familiar? Keep reading.
Many people never reach their weight or fat loss goals despite all of their hard work. It’s not because they aren’t trying hard enough, but because they aren’t building the foundation of their fat loss journey correctly. Whether it’s misinformed personal trainers, crash diets or juice cleanses, there are some things that just won’t help you lose fat. In fact, they may even prevent you from losing fat or make you gain weight!
We’re here to help get you on the right track with these five fundamental fat loss tips.
1) Count Your Calories
Counting calories may seem like a hassle but it will help you stay on track. It can also be quite eye-opening if you haven’t done it before. Research has shown that dieters commonly underestimate the amount of food they are eating.
The easiest way to count calories is to use an application like My Fitness Pal. This can be used in a web browser or as a mobile application on your phone. Using the large database of foods in My Fitness Pal lets you log food quicker. My Fitness Pal also lets you track your weight and exercise.
How many calories per day should you eat? You can do this by calculating your BMR (Google BMR Calculator) and eat 200 calories less than this per day. BMR (Basal Metabolic Rate) is the number of calories you burn at rest. This does not include calories burned through exercise. Don’t get too excited and start eating back those calories – research has shown dieters are also likely to overestimate the number of calories burned from physical exercise.
If that sounds too confusing you may be able to get a free nutrition plan through your gym or book an appointment with a nutritionist who will work this out for you.
2) Improve Your Metabolism
The basic key for optimum fat loss is achieving a higher BMR (Basal Metabolic Rate). A High BMR means that your body burns more calories at rest. We all know that one guy who eats a lot but never gets fat, you know why? It is because of his/her super-fast metabolism.
The best way to increase your BMR is to increase your lean muscle mass. Your body burns calories just to maintain your muscles. That is why people say muscle burns more than fat. Incorporating strength training into your fat loss program will help you increase your BMR. Strength training also helps you preserve the muscle mass you have while you lose fat.
3) Use Cardio In Moderation
Cardio is a great weight loss exercise but should be used in moderation. Excessive amounts of cardio while eating at a caloric deficit will most likely see the weight on the scale drop from losing muscle, not fat. This happens because your body isn’t getting enough food on a diet to fuel intense cardio sessions. Your body begins to break down muscle tissue for energy during these sessions. This decreases your BMR as you have less muscle mass to burn calories.
Mix the cardio sessions up with some strength training to preserve muscle mass. If you are incorporating cardio sessions keep them low to moderate intensity.
4) Get A Good Nights Sleep
Quality sleep is important not only for fat loss but any fitness and health goal. Lack of quality sleep can increase your cortisol (stress hormone) levels. Cortisol is catabolic since it breaks down muscle protein and converts it into energy. As you will now know we want to protect your muscle mass as much as possible!
Moreover, if you are tired from poor, or little, sleep you may find it harder to stick to your eating plan or make it to the gym.
Try to get to bed early and turn off the TV, computer, phone etc before bed so you have a chance to unwind. Aim for at least 7-8 hours of sleep each night.
5) Eat More Protein
It’s important to consume enough protein while you are eating at a caloric deficit for fat loss. Protein helps keep you fuller for longer, feed your muscles, and minimise cravings. It will also help maintain your existing muscle mass and minimise muscle breakdown. If you’re struggling to get enough protein in your diet from food there are a range of protein supplements. Check the nutritional content on protein powders and choose one that is high in protein but low in fat, carbohydrates and sugar. Protein bars can be convenient on-the-go snack to keep in your bag.
That’s it. Follow these five fundamental fat loss tips and you’ll be well on your way to achieving fat loss results.
5 SUREFIRE WAYS TO INCREASE ENERGY ALL DAY
In a world where being highly motivated, focussed and energised are daily requirements to succeed, we need all the help we can get…and some days coffee alone just doesn’t cut it!
In this article we will look at the top 5 ways to increase energy all day.
1. Sleep
Sleep – This might sound strange but sleep duration and quality is the most effective predictor of energy the next day. If you are feeling lethargic, tired or irritable, sleep should be your priority.
Simply achieving 7.5 hours of unbroken quality sleep can be life changing for daily energy and motivation.
Here are some quick tips to get the best sleep.
Sleep before midnight is 2x more beneficial than after midnight.
Plan to be in bed 8 hours before you need to wake up. 30 mins to doze off and get settled.
Use Magnesium which has been shown to improve sleep quality and increase energy through the day.
Read a book to wind down. Don’t rely on digital games, social media or watching TV.
Don’t eat within 2 hours of bedtime. The digestion and blood sugar fluctuations can prevent getting to sleep and staying asleep.
Don’t drink too much water before bed. Getting up to go to the toilet can disrupt quality sleep.
Reduce alcohol. Even though it is a sedative it can reduce deep sleep where recovery happens.
Reduce caffeine and stimulants after 2pm. Caffeine will still be in your system 6-8 hours after consumption.
Use Ashwagandha. This Ayurvedic herb has been shown to reduce cortisol and promote better sleep quality.
Pro Tip: Switch Nutrition Adrenal Switch™ is your go to product containing Ashwagandha and Magnesium to reduce stress, improve sleep and increase energy the next day!
2. Caffeine
Still KING for energy… however, you can get too much of a good thing and certain forms are better than others. Yes, caffeine boosts energy, alertness, focus, motivation, and performance. However, too much caffeine can cause a crash, tiredness, diarrhoea and an increasing dependence or addiction.
It is not uncommon for people to start with 100mg (1 cup of coffee) and before long need 300mg (triple shot) to get the same benefit. This is called adrenal resistance. Your body is producing adrenaline in response to the caffeine, but you are not responding to it as well.
This can be unhealthy as your adrenals are working overtime to call up the energy, but your brain and muscles are not picking up the phone.
Natural caffeine provides all the benefits of synthetic caffeine anhydrous but has a smoother, longer lasting feeling without the crash or chemical residues of synthetic caffeine. You will find natural caffeine in Switch Nutrition Coffee Switch™ (for your coffee lovers), Power Switch™ (Pre-Workout) and Thermal Switch™ (for the fat burning energy chaser).
3. Move
Regular exercise is far more effective at boosting energy than a remaining sedentary and conserving energy. Moving at regular intervals helps boost blood flow and improve insulin sensitivity which results in more energy being utilised by your working muscles and your brain.
In fact, one study found that sedentary people with persistent tiredness and fatigue reduced their tiredness by 65% with regular exercise. In another study just 10 minutes of walking increased energy more than a sugary snack.
So, get away from your desk for 10 minutes each hour and go for a walk or do some movement that increases your heart rate and improves your blood flow.
4. Nootropics
There is a new class of botanical compounds that help enhance focus and mental energy while reducing fatigue. They are called Nootropics!
Nootropic is the term given to a compound that boosts cognitive function. Some nootropics are gabanergic (calming) and others are adrenergic (excitatory). Some boost mood, focus, mind-muscle connection, and others enhance learning or memory recall.
EnXtra®
EnXtra® - Alpina Galanga is the source of this NEW patented natural compound that amplifies the benefit of caffeine by 30% for up to 5 hours without jitters or a crash. It is thought to act as an adaptogen allowing your body and brain to respond positively to stimulants and stress.
EnXtra® boosts dopamine receptors and down regulates adenosine. This means it may enhance motivation, happiness, satisfaction and focus while reducing fatigue and tiredness.
EnXtra® has been shown to increase alertness with or without caffeine by 100% over placebo. In 2019 it won the prestigious Nutraingredients Best New Ingredient Award. You should make sure this ingredient is in your next pre-workout or focus supplement.
Hordenine
Hordenine – Found in Hordeum vulgare, this neuro stimulant works by inhibiting MAO (MonoAmine Oxidase). This inhibition reduces the metabolism and breakdown of catecholamines (adrenaline, dopamine etc). Simply put, Hordenine keeps you focused and motivated for longer.
In a 2009 study hordenine showed to peak energy at 60 – 90 minutes after consumption and significantly increase energy burned over placebo. You will find hordenine in Thermal Switch™ & Power Switch™.
Theobromine
Theobromine – Found in Theobroma cacao (chocolate), this unique stimulant also possesses vasodilating benefits. This means it may boost your energy and focus while enhancing blood flow for greater muscle performance and recovery.
In addition to this, Theobromine has bronchodilation benefits that may support better respiratory performance.
Theobromine can be found in the following big hitting energy formulas… Coffee Switch™, Thermal Switch™ & Power Switch™.
NeuroFactor®
NeuroFactor® - Coffea Arabica Fruit Extract is the source of this highly researched ingredient. It has been shown in clinical trials to boost BDNF (Brain Derived Neurotropic Factor) by 143%.
BDNF is a protein peptide that helps improve the architecture of the brain to boost its processing speed and memory recall. In fact, as we age, lowered levels of BDNF is thought to result in lowered mental performance and potential onset of age-related cognitive decline and a decrease in mental energy.
Neurofactor® may be more helpful for learning and memory. However, it does help support focus and energy so it’s a nice addition to your pre-workout (Power Switch™), thermogenic (Thermal Switch™) or nootropic coffee supplement (Coffee Switch™).
Ketones
Exogenous Ketones are a recent supplement super star. They entered the market in 2017 and have continued to show promise in study after study.
They work by essentially putting your body into a temporary state of ketosis even if you aren’t following a ketogenic diet.
Once the ketones are circulating in your body they not only provide energy to your cells but they signal certain processes to occur.
Up Regulate Mitochondrial Biogenesis – Ketones signal your body to produce more new healthy mitochondria. The mitochondria are the powerhouse of your cells. This is where your energy gets converted from fats and some carbs.
Down Regulate Ghrelin – Ghrelin is a hunger hormone. Ketones have the ability to reduce ghrelin which can significantly reduce cravings and hunger. This may stop you looking for that quick fix snack.
Increase BDNF – Like NeuroFactor®, ketones can boost brain function, and like MCT oil, they pass through the blood brain barrier providing energy to your brain to boost alertness and focus without stimulation of your central nervous system and without an increase in blood pressure or heart rate.
You will find Ketones in Keto Switch™ or a precursor to ketones in MCT Oil Powder. They both help boost mood, focus, energy and productivity.
5. Eat Wholefoods
Nutritious healthy balanced meals can make all the difference to your daily energy needs. When you eat rubbish, you will feel rubbish. What goes up must come down. What I mean by this is too many simple carbs or sugary foods can temporarily boost energy and will increase blood sugar.
However, once insulin comes in and disperses the sugar into storage (sometimes fat cells), your blood sugars crash, your mood crashes, your energy crashes and you become grumpy, tired and less productive.
Eating meals high in quality protein (30% total calories), good fats (30% total calories) and a moderate amount of complex carbohydrates (40% of total calories) with around 5 – 10g of fibre (per meal) and loads of colourful veges and some fruit, will set you up for consistently good energy all day.
If you can’t get enough greens or plant diversity in your diet, then consider supplementing with a great energy superfood formula Vitality Switch™. The name says it all… VITALITY!! All day energy and exuberance for life.
It’s also worth mentioning certain artificial colours and preservatives have been linked to fatigue, tiredness, loss of performance and overall health decline. Be sure to minimise the bright colour artificially sweetened drinks in favour of natural options where possible.
Pro Tip: Do not consume caffeine or a combination of caffeine and other nootropics too close to bed as they can disrupt your sleep. Quality sleep leads to quality brain function, less sugar cravings, better cortisol rhythm and greater energy. 😊
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified health care provider.
Are you struggling to gain weight? If no matter how much you eat or how hard you train you just can’t make the number on the scales move, then you need to read this article. We’ve got five tips for gaining weight for “hard gainers” to apply and watch their bodies grow!
While you'll hear most people today talking about how they want to lose weight, not everyone is working out with a goal of shedding pounds. If you're trying to add lean muscle mass to transform yourself from the skinny one in the room to someone muscular and well defined, the process can be difficult.
What does it take to achieve one's fitness goals? Of course, it takes the right fitness regimen and the correct blend of nutrients to support muscle growth and keep the metabolism functioning optimally. But is that really all?
Of course not! If all that was needed was a workout plan and the right diet, everyone would be walking around looking fit and trim, but that's simply not how it is. There is a third component to success at the gym - personal motivation.
What separates a person who is successful at the gym from someone who is not, usually comes down to motivation. If you want to see results, you have to be motivated to fight for them. That doesn't just mean being motivated to go to the gym and to follow your diet. It also means working out as hard as possible, not just phoning it in or dialling back when it gets difficult.
Unfortunately, our brains often become fatigued long before our bodies. Motivation is almost always responsible when we fail to follow through with our fitness goals. The good news is that there are ways to stay motivated and on track.
Here are five secrets shared by highly successful fitness enthusiasts that anyone can use to get on the path to workout success:
Set Realistic, Tangible Goals.
The best way to stay motivated is to constantly be working toward something tangible. Just saying, "I want to get stronger" isn't a clear enough picture of what you want to achieve for you to be able to celebrate success and stay driven along the way.
Instead, set a long-term goal for yourself and then break it into smaller goals. For example, instead of just "get stronger," you can say "I want to ultimately be able to bench press 315 pounds." Then, you can set a short term goal like, "I want to be able to bench press 280 pounds within the next 6 weeks." Once you reach that goal, you'll feel a sense of accomplishment. Then, you're ready to set a new one and keep progressing forward.
If you're completely new to exercise, consult a trainer for assistance with goal setting to ensure that you're placing realistic expectations on yourself.
Revisit Your Goals Regularly
Make time at least once per week to think about how you're progressing to your goals. In the above example, if you're 2 weeks in and haven't been able to increase the amount of your bench presses at all, you may need to reevaluate what you're doing. Do you need to work out more? Change your diet? What can you do to put yourself on the path for success? Also spend time thinking about why you want to accomplish your goal. What will improve when you're able to lift more or when you lose weight? How will it change your life? Staying focused on the benefits of achieving will help keep you engaged and motivated.
Recognize When It's Time for a Change
If you're revisiting your goals regularly, you'll be able to see when you've reached a point where you're just not progressing, or where you're struggling to stay motivated. In those situations, take the time to carefully evaluate what's wrong. Are you forcing yourself to do workouts that you're always going to hate or are you continuing to go to a gym where you don't feel welcome and relaxed? When the problem is what you're doing or where you're doing it, don't be afraid to change things up. Find a new gym. Experiment with a new workout. Discover what works for you. You'll be better motivated when you're working out in a way that you enjoy in a place that you look forward to going to.
Look at the Big Picture
Let's face it - it can be hard to do things for ourselves. It's much easier to fall into the trap of thinking that you could be doing more work at the office or getting more done around the house and start seeing time at the gym as "wasted." Don't fall into that mental trap, though! Reset your perspective by focusing on the big picture and how working out has a positive impact on your life. For example, regular exercise can improve your mental focus, so you're able to work harder and be more creative when you're at the office. It can also give you more energy so that you're better able to go home and cross the items off of your to-do list productively. When you focus on the overall benefits of exercise, you'll find that your level of motivation soars.
Take Full Ownership
This is the hardest and most important one! If you want to be motivated to achieve your workout goals, you have to understand that ultimately it's up to you whether or not you succeed.
When you're fatigued, bored or stressed, your mind will begin to play games with you. You'll tell yourself a million excuses for why you can or should skip a workout or why it's okay if you don't finish your full workout. These excuses will often place blame elsewhere. Your boss stressed you out, so you deserve a break. With all those activities your kids have, you're just too tired to go to the gym. Be ready for these tricks that your mind plays--and put a stop to them fast.
Don't shift the blame for skipping your workout on anything or anyone else. You're the one who decides what you do or don't do on any given day.
That's not meant to make you feel guilty; it's meant to empower you. Whether or not you succeed is entirely in your hands. You just have to put your mind to it and follow through.
Now that you know the secrets to stay motivated for success, you're ready to get on the path to accomplishing your fitness goals.
