FAT LOSS PART : 1.0 UNDERSTANDING THE KEY TO FAT LOSS. VOLUME 1 BEGINNER Diet Guide AMPLIFYADVANCED BULKING PLAN 1

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1 FAT LOSS PART : 1.0 UNDERSTANDING THE KEY TO FAT LOSS VOLUME 1 BEGINNER Diet Guide 1

2 FAT LOSS SOLVED... INDEX - CONTINUED YOUR TIME IS PRESCIOUS... SO THIS GUIDE IS EFFICIENT! Think of each THE FINDING OF FITNESS guide like a literary buffet. You can pick and choose the chapters you want or you can read it in the order it s written so you can properly digest every page. Either way, it s written so you can select what your body needs or your curiosity wants. Absorb what is useful, Discard what is useless Add what is specifically your own. Bruce Lee Food Theory The Perfect Diet THE PYRAMID OF PRIORITY FOR FAT LOSS YOUR MAINTENANCE CALORIE NUMBER YOUR CALORIE DEFICIT YOUR CALORIE DEFICIT 4 THINGS TO CONSIDER

3 DIET DISCLAIMER (the important stuff) FAT LOSS NUTRITION PLAN THE FOOD THEORY// THE PERFECT DIET I love fitness, but I also love food. Which is why after 10 years I d discovered a way for them to work in harmony that can be summed up in a single page and explained in a single chapter. Allow me to explain In your Foodiverse there are 2 groups of people.! PLEASE READ CAREFULLY In order to participate in a Rossedgley.com programme you MUST be medically fit and well. We accept no liability for any injury resulting from participating in this guide. If you suffer from any illness or medical conditions please consult your GP/medical practitioner before commencing the programme. Training should be enjoyable. You are competing against yourself to ultimately improve your physique and achieve your aesthetic goals. Please maintain safety whilst training, emphasis should be on technique/form over weight. There are chefs. These are the people that make the food we eat taste great. Our taste buds love these people. Then there are the nutritionists. These are the people that make the food we eat nutritious and keep our energy levels high. Our waistlines and immune systems love these people. Now, with this in mind, I present to you a yearlong study of this thing we call diets : Regardless of assigned diet, 12-month weight change was greater in the most adherent. These results suggest that strategies to increase adherence may deserve more emphasis than the specific diet. (International Journal of Obesity) What does this mean? In short, the nutritional value of your food is of course important. We all need the right vitamins, minerals, fats, protein and carbohydrates to be happy and healthy. But equally significant is your enjoyment and ability to stick to adherence a certain way of eating. COPYRIGHT This programme and all future Rossedgley.com material is protected by copyright. It is strictly prohibited to: Copy Share online Lend Sell Show to others SPECIAL MENTIONS Photographer - Chris Bailey, James Appleton & Harvey Gibson So if you re not enjoying a diet put it in the bin. It s so important your taste buds like a way of eating as much as your tummy does. Individuals who engage in rigid dieting strategies reported symptoms of an eating disorder, mood disturbances and excessive concern with body size/shape. In contrast, flexible dieting strategies were not highly associated with BMI, eating disorder symptoms, mood disturbances or concerns with body size. Behavioural Nutrition Journal: Appetite Which is why exactly why this guide was written. It combines research-backed nutritional science with the laws of fine dining. All to ensure your fat loss if flavoured and effortless, but also functional whilst your energy levels and health are running as efficiently as possible. Working with award-winning chefs and leading nutritionists to find the sweet spot of fat loss. Eating is easy. Nourishment is hard. Dieting is impossible. Ross Edgley Designer - Shaun Preece 1 AMPLIFYADVANCED 2

4 THE PYRAMID OF PRIORITY FOR FAT LOSS THE PYRAMID OF PRIORITY FOR FAT LOSS LOSING FAT IS SIMPLE (IN THEORY). IF YOU USE MORE CALORIES THAN YOU EAT YOU WILL EVENTUALLY LOWER YOUR BODY FAT. IT S CALLED A CALORIE DEFICIT AND IT REALLY IS THAT SIMPLE. BUT WHY ARE GYMS THE WORLD OVER NOT FILLED WITH MEN WALKING AROUND WITH 9% BODY FAT AND VISIBLE SIX-PACK ABS? WHAT PART OF THE PLAN GOES WRONG? TO ANSWER THIS WE MUST DELVE INTO THE LAWS OF THERMODYNAMICS THE BRANCH OF PHYSICS THAT RELATES TO ENERGY AND CALORIES IN VS CALORIES OUT WHICH IS EXACTLY WHAT THIS FIRST FAT LOSS GUIDE SERVES TO DO... YOUR MAINTENANCE CALORIE NUMBER STEP 1 Your Maintenance Calorie Number The number of calories you need per day is known as your Maintenance Calorie Number. It s often quoted that men need 2,500 calories per day and women need 2,000 calories. But the truth is that there are so many variables to take into account which means this is far from accurate. Yes, there are online tools that will help to calculate yours (this is also covered in the Diet Plan Create Yours in 4 Steps downloadable guide in the members area) but this is a theoretical number and will vary a lot depending on your daily activity levels, age, height, weight, food choices and far more. Basically the Law of Biological Individuality teaches us that we are all different shapes, therefore the size of our calorie intake should be different. SLEEP, SUPPLEMENT & MORE... - PROVEN SUPPLEMENTS - SLEEP INDUCED FAT LOSS - MORE RECOVERY, LESS FAT KNOW YOUR NUTRIENTS - THE POWER OF PROTEIN - FIND YOUR FUEL: FATS & CARBS - MICRONUTRIENTS (SEE CREATE YOUR DIET GUIDE) TUNE TRAINING TIMES - USE HIGH INTENSITY INTERVAL TRAINING - USE LOW INTENSITY TRAINING - USE STRENGTH TRAINING CREATE A CALORIE DEFICIT - LEARN CALORIE DEFICITS - UNDERSTAND BIG VS SMALL - UNDERSTAND FAST VS SLOW - BASED ON YOUR BODY... - LISTEN TO YOUR BODY... - BE YOUR EXPERT To put this into a working example, let s use me and my friend Shaun Stafford since Shaun is the only athlete to win the WBFF Pro Fitness Model World Championship multiple times basically, there aren t many humans with less body fat than him, which means he s perfected and turned the Calorie Deficit into an art form over the years. He s 30 years old, stands 6 0 and weighs 195 lbs. He is also the founder of City Athletic, a gym in central London where he trains clients. His Maintenance Calorie Number is 2,925 per day, which works out as 15 calories per lbs of his bodyweight. On top of that, Shaun will aim for a 500 Calorie Deficit per day, but stresses, I prefer to work off 3,500 calories per week. In contrast, I am like a calorie-hungry hobbit. That s because I m 30 years old but stand 5 9 and weigh 210 lbs. I have also just finished running 30 marathons in 30 days, during which my Maintenance Calorie Number was 6,454 calories per day. Although I had no intention of creating a Calorie Deficit, the sheer amount of calories I was burning while doing my challenge meant that I was nevertheless losing fat. This is why I often say, Be calorie conscious, but don t count them. Despite mine and Shaun s different lifestyles and dietary needs, we ve both learnt to practice the words preached by Benjamin Franklin, the University of Colorado and the International Journal of Obesity. We both knew our theoretical Maintenance Calorie Number and we re able to use it to create a Calorie Deficit. THIS FIRST FAT LOSS GUIDE REALLY FOCUSES ON UNDERSTANDING HOW TO CREATE A CALORIE DEFICIT SUITED TO YOUR OWN BIOLOGICAL INDIVIDUALITY. THIS MUST FORM THE BASE OF ANY FAT LOSS PLAN AND ONLY ONCE WE FULLY UNDERSTAND THIS CAN WE PROGRESS UP THE PYRAMID OF PRIORITY AND EXPLORE SUPPLEMENTS, RECOVERY STRATEGIES AND MORE. BUT (AGAIN WORTH STRESSING) THE BASE OF THE PYRAMID MUST BE STRONG BEFORE WE DELVE INTO THE INTRICACIES OF THESE. SINCE TOO OFTEN PEOPLE ARE PLATEAUING WITH THEIR FAT LOSS AND LOOKING TO SUPPLEMENTS AND TRAINING INTENSITIES, WHEN THE REAL SOLUTION IS SIMPLY RE-ADDRESSING THIS BASIC LAW OF HUMAN BIOLOGY. 3 AMPLIFYADVANCED 4

5 YOUR CALORIE DEFICIT EXPLAINED So what Calorie Deficit should you be aiming for? There are 2 different approaches you could use... YOUR CALORIE DEFICIT 4 THINGS TO CONSIDER Whichever method you choose to set your Calorie Deficit, there are four things to consider... METHOD 1 PICK A NUMBER (500 CALORIES) AND STICK TO IT This is how most people set a deficit. According to the International Journal of Obesity this is where you decide you want to lose a certain amount of fat per week. Typically this is around 1 pound per week, and since 1 pound of fat has about 3,500 calories you d need to be in a Calorie Deficit of 500 per day. FAST VS. SLOW A larger Calorie Deficit will produce the highest rates of fat loss. Therefore severely cutting calories will mean you reach your body fat goal quicker. But the problem is that people often cut too many calories which, according to the American Journal of Clinical Nutrition, can reduce your metabolism. So you need to ask yourself what suits your Biological Individuality for sustained fat loss. For most people this works because it s simple and achievable. The problem is that this size deficit might be too aggressive for some and too slow for others. If you re already maintaining your weight at 2,000 calories per day, cutting your food intake by 25% might be too drastic. In contrast, if you maintain your weight at 4,000 calories per day, you might be able to achieve a faster rate of fat loss with a larger Calorie Deficit. BIG VS. SMALL Some people are better at sticking to small deficits and some people prefer large ones. Smaller deficits are usually easier to maintain as, according to the Journal of American Dietetic Association, they re kinder on the body, not as severe and allow you to better manage your appetite and hunger. Larger deficits are thought to be harder to stick to as they require more exercise and/or food restriction and are generally harder to achieve. But to offer a different perspective, the International Journal of Behavioural Medicine found that because larger deficits help you lose weight faster, for some people they re more effective because of the more obvious and rapid results. Ask yourself (again, honestly) what suits your Biological Individuality METHOD 2 PICK A NUMBER BASED ON A PERCENTAGE (20%) Pick A Number Based On A PercenTake your Maintenance Calorie Number and subtract 20%. If your maintenance calorie number works out at 2,000 per day and you cut this by 20%, it means you ll be slashing your calorie intake by 400 calories a day (giving you a calorie intake of 1,600). Many believe this is a better approach since it scales your calorie intake to your energy needs. People with a higher Maintenance Calorie Number will be able to eat more and lose fat. People with a lower Maintenance Calorie Number will have a smaller deficit that s more appropriate for their calorie intake.tage (20%) PERFORMACE VS. FAT LOSS MIX YOURS UP According to the Journal of Medicine & Science in Sports & Exercise, large deficits make it harder to train and recover from workouts. In some cases, the negative effects of a Calorie Deficit aren t worth the dip in performance. Even if you re not a performance athlete, maintaining the intensity of your strength workouts is essential for preserving your lean muscle mass while dieting which is why I conclude this article with point 4, perhaps the most valuable of them all. You don t need to use the same deficit for your entire diet. It s one thing that I have learnt to do. In fact (in the past) if I ever feel my Calorie Deficit is too high, I will use the opportunity to re-feed with a favourite food of mine (like ice cream). - Start with a larger deficit and move toward a smaller deficit - Start with a smaller deficit and move toward a larger deficit - Have some days where you re in a larger deficit and others with less severe deficits 5 AMPLIFYADVANCED 6