BodyBespoke

Courtesy of Aled Zachary - some excellent myth debunking here -

"So some of you know I do nutrition and training stuff and every time I see some poor soul on here ask for diet advice they're immediately inundated with the worst, most inaccurate 'advice' and mix of myths you'd care to see.
So, because some basic truths are STILL not common knowledge and since most people will listen to the tabloids or their favourite celebrities for advice, let's cover a few:
1. Wanna lose fat? You need to eat less energy than you burn aka a calorie deficit. No calorie deficit, no fat loss.
2. Eating more often does not boost your metabolism. This is 100% myth, and has been thoroughly disproved by science. 6 meals a day doesn't make you leaner.
3. There is not a single food that 'burns fat'. Not one. This includes slathering everything in coconut oil and putting butter in your coffee (don't do that s**t).
4. The same goes for weird cocktails of spices and honey. Drinking 300 extra calories of grape juice, apple cider vinegar, kale, lemon juice, cayenne pepper and honey, whatever-the-hell else, is likely going to have the OPPOSITE effect. Calories in vs calories out.
5. Most "fat loss" pills just make you feel wired as they're full of caffeine. They won't make you lose fat to any meaningful degree.
6. Training your abs won't give you abs. Stop with the 30 day "core" challenges and address the amount of food you're eating instead.
7. Related: you can't spot-reduce fat. All those crunches aren't going to give you a more toned stomach. Imagine you pull the plug on a bath, that's pretty much how fat loss works. Where you will or won't lose fat from is mostly genetic.
8. Eating carbs late at night does not make you gain fat, unless you overeat.
9. Eating or missing breakfast won't make a difference to your results. The first meal of your day has no magical properties.
10. I'll repeat point 1. as it's BY FAR the most important. Your energy balance or calories in vs calories out should be your primary concern when it comes to losing (or gaining) weight.
It's literally the ONE thing that MUST be accounted for. No caloric deficit, no fat loss (to any meaningful degree). Doesn't matter how "clean" you're eating or how much exercise you're doing.
So if you're not Michael Phelps, no, you can't out-train a bad diet."

Analysis of 25 randomised control trials shows significant benefits of exercise as a way to treat depression.
http://www.ncbi.nlm.nih.gov/pubmed/26978184/

Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. - PubMed... J Psychiatr Res. 2016 Mar 4;77:42-51. doi: 10.1016/j.jpsychires.2016.02.023. [Epub ahead of print]

A kitchen equipment recommendation today. For a lower calorie way to deep fry food, invest in a Tefal Actifry. These clever gadgets allow you to make chips, fried chicken, prawns and anything else you'd normally deep fry with only a single dessertspoon of oil. This drastically reduces the calories in the food and best of all, the food tastes great.

Top tip - if you're using potatoes - make sure they're really dry before going in the fryer. If you're using sweet potatoes, the same applies but dust with a little flour, cayenne and paprika to give a delicious, crispy coating.

Credit to John Romaniello for this analogy. Pursuing a goal is like driving across the country in the dark with your headlights on. You can only focus on a hundred meters in front of you at any one time but you eventually get to your destination if you do.

This week we've got a client who has lost 2.5 stones in 3 months and another that's gained over a stone in muscle in 6 months. Very proud of you guys.

The number on the scale isn't the most important indicator of health. Body composition - the ratio of body fat to lean muscle is a far better measure. Thankfully, the thinking on this is moving forward, albeit slowly.

https://www.washingtonpost.com/lifestyle/wellness/high-body-fat-can-be-dangerous-even-with-normal-bmi-new-study-says/2016/03/09/ac26fbfe-e583-11e5-a6f3-21ccdbc5f74e_story.html

High body fat can be dangerous, even with normal BMI, new study says The numbers on the scale aren’t a good way of determining a person’s health.

So often we're rushing to the end goal.

I'll be happy when I've lost a stone.
I'll be happy when I've lost two inches off my waist.
I'll be happy when I've gained 10 pounds of muscle.
And until we get there we struggle, we fight, we make ourselves miserable, we deprive ourselves. When we finally get there, the journey was so awful that it's difficult to enjoy the achievement

What if, instead, you learned to enjoy the journey?
What if, instead, you found a way to appreciate the here and now?

When you watch a movie you don't skip to the last 10 minutes without watching the screenplay unfold.

When you read a book you don't immediately skip to the last 5 pages to find out how it ends.

Your health and fitness goals are no different, the journey to achieving them shouldn't feel like punishment.

The subtleties of the calories in vs calories out argument (and useful things to be aware of in regard to ultra low calorie dieting)
http://www.precisionnutrition.com/metabolic-damage

Can Eating Too Little Actually Damage Your Metabolism? Exploring the truths and fallacies of... There’s a lot of discussion in the fitness industry about whether crash dieting can cause metabolic damage. In this article, we’ll take on this interesting topic and separate fact from fiction. We’ll also teach you exactly why crash diets might be linked to struggling to maintain your weight in the…

Are you really hungry? https://m.facebook.com/story.php?story_fbid=1071484252915824&id=204046486326276

Are You (Really) Hungry? Society may be losing touch with a human basic instinct.

"Whether you think you can, or you think you can't, you're right"
Henry Ford

One of the guys we're helping with body transformation is looking for followers to his instagram profile to help with accountability. Check it out here https://i.instagram.com/slimming_sawell/

i.instagram.com