A Simple Way To Diet That Works

DISCLAIMER The material provided in this Book is designed for informational and educational purposes only and is provided with the understanding that Andrew Hawkins/Fitness Coach Online, is not engaged in rendering medical advice or recommendation. You should not rely on any information in this Book to replace consultations with qualified health care professionals and is not intended to be a substitute for professional medical advice. All information in this book is general in nature and may be helpful to some individuals but not others, depending upon individual needs. Individuals should never disregard professional medical advice or delay in seeking it because of something you have read in this book. If in doubt you should always seek the advice of a medical professional before starting any diet or exercise programme.

INTRODUCTION Welcome to A Simple Way To Diet That Works. If you have ventured into reading this book, it is probably because you like so many have been bombarded with diet and fitness information throughout your lifetime and so much so that its all become very confusing. You have probably been drawn in to dieting fads, groups, cults, dieting drinks, tablets and promises of 6 pack abs and the figure you have always wanted. Some of them may have even worked for you in the short term, but in the long term you may have found yourself putting the weight back on and maybe even more weight than when you started. Well I can tell you now, the truth is out there, if you are willing to seek it, keep an open mind and give it your all. There are no quick fixes, no magic pills or drinks and I can tell you in my own opinion no amount of HIIT workouts will get you that beach body you are after if your diet isn t matching all that gym work. If you have been drawn into the world of 30, 60 and 90 day get ripped workout DVD s you may have noticed that a trend starts to appear. You will pay out a very large amount of money for a shed load of workouts, tracking calendar, maybe some equipment and a diet plan with an emphasis on doing the workout and you will see the same results as the Fitness host and don t get me wrong you will see results to a degree but not the long term results in my opinion you are looking for. What seems to be the trend is the emphasis on the workout and very little on the diet plans and for the most part the diet plans are often packed full of foods that not only do you not want to eat or are so expensive that is just not realistic in day to day living, the fact is most people don t even look at it at all. Obviously it comes down to marketing and what sells, and the fact is before and after photos and mad workout programmes that will make you bucket sweat sell to the masses because everyone wants to feel like they have been worked and exercise becomes addictive, that also means at a later date you may buy the future DVD that promises results but in half the time and who doesn t want to cut their workout time in half right? Another large issue we have is social media, everyone is a guru and everyone has an opinion on what you should be eating or what exercise burns the most fat and what workout routine will make you a sex god. We get inundated with pictures of people s breakfast and so called clean eating habits and it doesn t stop with that, how many of you have so called friends that are reps of some health fad that are constantly trying to sell you shakes, pills or something? All of us have those social media friends. The truth of the matter is dieting isn t that complicated, don t get me wrong if you new to it, it can take you a little while to get your head around but its far from complicated. So what s the cure to getting that body you always wanted? After all you're busting your arse off in the gym. Ladies and Gentlemen I would like to share with you, something that is not only in my opinion the most effective way to lose weight but its tried, tested and will give you the results your looking for if you re ready to put the work in

DIET AND EXERCISE So is the answer to weight loss in the amount of exercise we do or the food we eat? The answer is simply both. They work hand in hand and are very much two parts of the same whole. Sure you will see some results through exercise alone and yes you will see results through diet alone now combine the two and you have the master formula to success. It all comes down to calories in vs calories out and the best way to look at diet and exercise is that the diet is clearly your calories in and your daily life and exercise must be your calories out. Surly it can t be that simple I hear you say, well I can assure you it really is. If your diet consist of 3000 calories a day and after all is said and done you burn say 2500 calories a day through exercise, work and your daily life you have essentially eaten 500 calories more than your body needed. So what happens to those 500 extra calories? They get stored in your body as Fat to be used as energy at a later date. Now think 500 calories extra over 7 days, that s 3500 extra calories per week being stored as fat every week and every 3500 calories equals around 1lb of fat, so that s 1lb of fat per week and that s 52 lbs of fat per year that you would essentially be adding to your body. The problem for most people is that they have no idea what calories they have coming in to those that they have going out and it can be heart wrenching when you spend your week in the gym and attending classes to jump on those scales and find out you have put weight on and for most of us we get depressed, binge eat and add a load more calories to our weeks total and it s a downward spiral from there for most of us. What about muscle weighing more than fat? I hear you say, oh that old chestnut! While this is true its used to explain away many a failing diet or plateau of weight loss, Muscle is denser than fat and all this mean is that 1lb of fat will look like a vastly larger amount compared 1lb of muscle, 1lb is still 1lb remember that, if your burning 1lb of fat per week and you put on 1lb of muscle per week, your weight will not have changed but you will start to notice the shape of your body change and if your continually putting weight on and not noticing a reduction in your body fat percentage then I would place my bets on your diet being the problem. Exercise and daily living plays the part of calories out, it s the energy we use and equals the calories we burn in a day vs the calories we eat in a day and that is totalled over the week, when we calorie count it s that end of week figure we are trying to hit, our daily figure is the motivator and guide to make sure we hit that goal. Your exercise doesn t need to be cardio, it s not cardio such as HIIT classes that burn fat its exercise in general, everything you do burns fat. Some things burn more calories over a shorter period of time sure but ultimately it s the exercise you do throughout the day that counts. Let s say for example you attend a 30 minuet HIIT class and burn 500 calories, you could have also gone on five 15 minute walks throughout the day and you would have burnt around the same 500 calories. It doesn t really matter if you re a bodybuilder, crossfitter, HIIT mentalist or a keen rambler exercise is personal to your own goals and it s important that you exercise, not how you exercise.

MACRONUTRIENTS (MACROS) Ok so now we are getting into to good stuff and all of my ramblings will start to make sense, well hopefully. So what are Macros? Macronutrients are nutrients that are required in large amounts to provide your body with the energy needed to function correctly, each macro has a calorie value and it is theses calories that we will be counting and when it comes to losing weight will be your main focus. Protein: Proteins are broken down by the body and become the building blocks for growth and muscle repair and help maintain many of your body functions. Protein should form 10% 40% of your diet, it can be found in poultry, meats, meat substitutes, fish, nuts, cheese, milk, legumes, and lesser amounts can be found in vegetables and starchy foods. Carbohydrates: Carbs are massively important to your diet as they form the major energy source used by your body and they are not to be feared, in fact they should form 30% 65% of your diet. Carbohydrates can be found in starchy foods, like potatoes and rice also in milk, fruits, and yoghurt. They can also be found in foods such as vegetables, nuts, beans, seeds, and cheese contain carbohydrates, but in lower amounts. Fat: Fats are important in your diet and you should be looking towards them taking up around 20% 35% of the calories in it. Fats are a high density energy source and can be found in meat, poultry, nuts, dairy products, oils and fish. The calorie value to your Macros are as follows: Protein per 1g = 4 calories Carbohydrates per 1g = 4 calories Fat per 1g = 9 calories It is important to understand that macros make up the largest portion of calories in all foods. When we look on the back of a food packet we will see a table with lots of numbers relating to different nutrients and normally the second row of number is the total calories broken into two columns of 100g and then per portion of the food, it is from the Macros listed above that this number largely consists of and as you move down the columns you can see how it is broken down into nutrients.

COUNTING MACROS Ok so now you know what macros are you need to know how to start counting them, this really isn t as complicated as it sounds once you get your head round it. Before we begin, don t get bogged down in good food and bad food, yes some foods are better than others to a degree but essentially food is food as long as you are hitting your macro requirements your on to a winner, as you get better at it you will be able to work out what foods make you feel great and what foods make you feel laggy. Everyone gets bogged down in so called clean eating, super foods and low carb this and revitalising that. I can tell you now it is all mostly an advertising ploy to sell you some new fad way of dieting while showing off some fancy meal picture on social media. I hold my hands up and tell you that nothing in this book is new, absolutely none of it did I create and it s been around for donkey s years. It s tried, it s tested and it works. So what foods can I eat? I hear you say. Well let me think on that for a moment, ummmm, all of them. There are no barred food groups or lists you have to follow, no weigh ins to attend, no wafty points system for your foods, its calories in vs calories out. If you do slip up, have a bad day and over eat please don t beat yourself up its not the end of the world, we are all human so please don t give in and say oh I have messed it up now I will start again next week, go for a walk and burn some calories. Don t starve yourself the next day to make up for the day before, just do more exercise and burn your calories back, remember your daily total is over a week so as long as you are calorie deficient at the end of the week by your goal calories its all good you did it. Find Your TDEE... Ok so the first thing you will need to do is work out your TDEE (Total Daily Energy Expenditure) and for that you will need to visit www.fitnesscoachonline.uk and use our totally free TDEE calculator. Fill in your Hight, Weight, Age and Activity Level. If you know your Body fat great, if not just leave it empty our calculator will still work. Press Calculate and get your TDEE number instantly. Once you have your number and remember this is the total amount of calories your body burns in a day, we need to create a calorie deficit for weight loss, a safe way to do this is by reducing the TDEE number by 500. That over 7 days will reduce your calorie intake by 3500 calories and in turn your body will burn around 1lbs of body fat per week. Food Logging... So now you have your new TDEE number you need to start logging your food calories. I recommend using a food logging app such as www.myfitnesspal.com it's totally free you don't need to pay for the premium stuff unless you really want to as the FREE app will work just fine. Once you have set your app up using your TDEE as a your daily goal you

need to start logging your food. Only eat up to your TDEE calories per day and you will start to lose weight at around 1lbs per week. Working Out Macronutrient Values... Ok so you may have noticed when setting you MyFitnessPal that you have the option to set your own Macronutrient goals and determine how your calories are spread between Protein, Fat and Carbs. So what should you set them too? Lets take a look... Protein: I recommend a high protein diet for a couple of reasons, firstly it helps maintain muscle tissue and if you have been busting your arse in the gym you wouldn't want to start losing that hard earned muscle now would you. Secondly your body has to work harder to process protein compared to Carb and Fat, in fact around 30% of the calories in putted through protein are burnt by your body just processing it. So I would recommend around 2g of Protein per 1Kg of bodyweight. Fat: Ok so this is when everyone starts to get worried but Fat is not to be feared at all, in fact it is a necessity in your diet, it is needed for cell growth and repair as well as Brain function to name but a few things. What we should be aware of however is that Fat is far more calorie dense compared to other Macros at 9 Calories per 1 gram so you will get far less for your calories if you eat a lot of fatty foods so the recommended amounts would be around 1g of Fat per 1Kg of bodyweight. Carbohydrates: Carbs have a very bad reputation when it comes to losing weight and all round really, however carbs are not your enemy the types of carbs you choose and the way your body processes them are just very different and you defiantly require a healthy balance between Simple and Complex Carbohydrates in your diet. When working out the amount of Carbs in your day I recommend using up whatever calories you have left after assigning Protein and Fat that way you can make sure that your Macros are in the correct proportions.

CONCLUSION In conclusion, if you follow the informa on I have given you and work hard I have no doubt in my mind that you will lose weight and what's more keep it off, as for most of us the ba le is in the maintaining the weight we want to be once we have reached our goal. Its never going to be as simple as I'm at the weight I want to be so now I can start ea ng everything in sight again. Once you are at the weight you want you will need to start ea ng at your maintenance TDEE level again. That's your TDEE without the deduc on of 500 calories. Remember, live your life, have fun and enjoy your food, because it is possible to live a healthy life and eat the food you enjoy as long as it meets your TDEE. If you need help we are always hear to lend a hand at h ps://m.facebook.com/fitnesscoachonline.uk, we have Free Diet Plans available at www.fitnesscoachonline.uk You can join our free Weight Loss Coaching Group at h ps://m.facebook.com/groups/366316917131396