My number 1 rule for getting in shape/losing fat.

Big claim, but it's my claim.

You see all these 20 steps to getting in shape, get confused on which one to follow. The numerous different diets that all essentially mean the same thing. The Keto claims, , the intermittent fasting claims, the list just goes on.

So what do I think?

Once you cut through the BS there is one standpoint focus that I aim to use for myself and my clients.

Eat to Perform.

What I often see happening with people is the sole focus to get as low as they can weight wise without understanding the physical and mental repurcussions.

Start a diet, lose the water weight = HAPPY.

Weight loss slows/plateaus = FRUSTRATION.

Drop some calories = FATIGUE

Performance Drops = FRUSTRATION

Effort also Drops = REDUCED OUTPUT

Need to drop calories more = NO ENERGY

Strength in Gym Drops = NO MOTIVATION

Eat some more food to combat = QUICK ENERGY BOOST

Consistently need to chase that quick energy boost = WEIGHT GAIN

Going backwards instead of Forwards = WHAT'S THE POINT

Stop all together

I see this time and time again with people that read some bogus 1800 calorie label online.

What I aim to do is this:

Use Harris-Benedict method of using a persons current activity level through training and work and figure out Maintenance Calories = STARTING POINT

Assess macros relative to bodyweight and needs of training = FOOD FOR WHEN IT IS NEEDED THROUGHOUT THE DAY

Set calorie needs relative to session amount and session demands through the week = RELATIVE EFFORT TO CALORIES

Set performance markers and overall output markers for client = AIM TO PUSH THEM TO DO MORE THAN EAT LESS

Client becomes fitter and healthier so whilst bodyweight goes down, training improves and food goes up to match the clients workload = OVERALL IMPROVEMENT MEANS THEY CAN CHALLENGE THEMSELVES TO DO MORE

Motivation for client to keep pushing to improve = FOCUS HAS SHIFTED AWAY FROM WHAT THEY NEED TO EAT TO HOW THEY CAN IMPROVE

Now I feel you may ask what do you do if the client goes plateau and cant keep doing more work.

No problem?

We utilise macro shifts to suit when a client may need more carbs and less carbs during the day, so they can potentially eat slightly less food BUT keep performing well. But this is something I include when a clients calories are a lot higher.