If It’s Too Good To Be True…
You know how people say, “if it’s too good to be true it probably is”? Well in this case regarding calories in and calories out that statement holds true. If everything we put in our bodies had the same measurable effect on our metabolism, then losing weight would be much easier that’s for sure. All you would need to do is eat in a deficit of calories everyday, and as long as the calories you were taking in were under your required intake for weight loss, you would drop body fat. Simple as that right? Wrong! Here’s why….
The Stalling Effect
Changing your eating habits to lose body fat is generally the best thing you can do to begin to see results. You begin to lose inches around your waist, your clothes get a little baggier, and you start feeling better from the more nutrient rich foods you are taking in. But, after a while, even if you are consistent with your diet, you will notice that progress can slow down, and even come to a screeching halt. This happens because the body is always defending itself. The human species has done this for thousands of years, adapt or die. The body has adapted to your new style of eating and regulated the metabolism to burn just enough calories to get through the food you are currently consuming in a day. So now what do you do? Here is what I suggest…
Increase your activity level first, don’t cut more calories!
Increasing your activity level can be as simple as adding a little more cardio into each session you do daily. So for example, if you are not doing any cardio on your weight training days, try adding a simple walk on the treadmill at the end of your lifting session for 20-30 minutes. Then on your regular cardio days add on an extra 15 minutes to your time. This extra time could be spent doing a number of different activities. One of the best cardio workouts in terms of bang for your buck would be either a rowing machine or jumping rope, but you can just as easily walk on an incline on the treadmill and still see results. Over the course of the week, by adding in this simple approach you can be doing an extra 2 hours of activity per week, which really adds up in terms of calories burned, and will help reignite the fat loss you have been missing.
Take Home Point
If you remember anything from this post please remember this part. When dieting, if you hit a sticking point in your fat loss progress, always try other avenues before cutting more calories out of your diet. Always remember, the body adapts over time to these changes, and eventually again yes, it will adapt to the new deficit you put it in, making it again even more difficult to see any progress. So always try other means first before cutting your diet.
Live to Fight Another Day
The title is not a dead giveaway today so let me get right to the point. If you are currently following a specific training routine and are feeling very fatigued, sore, or tired. Almost to the point of you might accidentally injure yourself if you continue on, please utilize some wisdom and take an extra day to let your body heal. For example, I had a client today mention that he was supposed to be performing a 5×5 routine on his standing military press, but his shoulders are sore and he is still “feeling it” from his last training session. Feeling it, meaning he still feels sore and tight in those areas. So I advised him to skip out on the 5×5 for the day and lighten the weight up and perform 3 relatively easy sets of 10 reps. Gets the blood flowing to the area and will set him up for better recovery going into his next workout. After explaining this I finished my discussion with “live to fight another day”, which was the easiest way to look at it. Occasionally, you have to be able to listen to your body. I commend all of you out there that have the discipline to follow your routine to the letter, but you need to be able to identify when it may be a good time to throw in an easier session, to ensure you do not over do it and accidentally cause an injury. With more time and experience in the gym you will learn your bodies’ own limits and how much you can push on. In my opinion understanding this concept is almost as important as having the initial drive to get results in the first place. I can not tell you how many people I know that have been all in initially on their new program they started, and then 5 weeks into it strain a muscle that sets them back a few weeks. So when they do come back it is like starting from day one again. So remember, if you know you are not 100%, there is nothing wrong with living to fight another day.
Check out these bacon cheddar breakfast muffins. Here is the approximate nutrition breakdown per muffin.
Per 1 Muffin
- 2 ½ cups finely ground almond flour
- ¼ teaspoon baking powder
- ½ teaspoon baking soda
- 1/4 teaspoon salt
- ¼ cup unsalted butter, melted and cooled to room temperature
- 3/4 cup heavy cream
- 1 egg
- 4 pieces cooked bacon, crumbled
- 3 ounces cheddar cheese, cut into small squares
- Heat your oven to 375 °F/190 ºC and line a muffin pan with 12 liners, or use a silicone muffin pan.
- In a medium bowl, whisk together almond flour, baking powder, baking soda and salt.
- In a large bowl, whisk together butter, heavy cream and egg until smooth. Stir in the bacon and cheddar.
- Combine the almond flour mixture with the bowl of wet ingredients, stirring gently to combine. The batter will be very thick.
- Spoon the batter into the muffin tin, filling the cups almost to the top.
- Bake until the muffins are lightly browned on top and a toothpick inserted into a muffin comes out clean, about 16 minutes.
To keep these bad boys as fresh as possible be sure to store them in the fridge after they are finished and simply re-heat them in the microwave.
I found this low carb donut recipe the other day and had to pass along the recipe to those of you who may have a bad sweet tooth like me. This allows you that slight pleasure so you stick to your meal plan as much as possible. These will definitely be 100X better than going to your local shop and getting the real deal. Here is the recipe below. Give them a shot. Enjoy!
- 2 ½ cups finely ground almond flour (280 g)
- ¼ teaspoon baking powder (1.25 ml)
- ½ teaspoon baking soda (2.5 ml)
- ¼ teaspoon salt (1.25 ml)
- 2 eggs, separated
- ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
- 3/4 cup heavy cream (180 ml)
- ½ teaspoon vanilla extract (2.5 ml)
- ½ teaspoon liquid stevia (2.5 ml) (or your favorite sweetener)
- Heat oven to 375° F/190 ºC
- Lightly butter/grease the donut pan.
- Whisk together almond flour, baking powder, baking soda and salt. Set aside.
- Using an electric mixer, whisk egg whites until stiff peaks form.
- In a large bowl, whisk together egg yolks, butter, heavy cream, vanilla extract, and stevia (or other sweetener) until smooth.
- Gently fold the egg whites into the egg yolk mixture.
- Gently fold the dry ingredients and the egg yolk mixture together.
- Spoon the thick batter into the donut pan, using ¼ cup to 1/3 cup of batter for each donut.
- Bake until the donuts are lightly browned on top and a toothpick inserted into a donut comes out clean, approximately 15 minutes. Allow donuts cool for approximately 10 minutes in the pan before removing. Continue cooling the donuts on a wire rack.
- Serve plain, or drizzle with melted dark chocolate for added flavor and nutrition benefits.