Ditch The Diet And Eat Like An Athlete

ALRIGHT SERIOUS TALK.

If you TRAIN in pursuit of any specific or not-so-specific performance or condition result, start thinking of yourself more like an athlete.
More like an athlete, less like “someone on a diet”.

Women in their late teens or early – mid twenties who are hardworking badasses in the gym, also training for and competing in sport on the weekend, otherwise busy and industrious throughout the day as well… the amount who fit this profile who have come to me over the years, unsatisfied with their condition and how their body is responding to training, and thinking they need to cut carbs, cut total cals, go keto… or any other variation of “going on a diet” in the conventional sense to FORCE the body to tap into those fat stores.

NO. NO. NO. NO!

This goes for anyone at any age, for that matter. If you’re doing all that hard work YOU ARE NOT SOMEONE WHO NEEDS TO GO ON A DIET. You are someone who needs to fuel for performance, recovery, and the creation of a stronger, lean body as an adaptation to training.

Trying to “force” the body to burn fat through massive calorie deficit through restriction and expenditure has the opposite effect. Your body will only prioritise the support of lean mass when conditions are most favourable, AKA you are (at least) adequately fueled. The closer you push to a more maximal, optimal energy provision the higher a percentage of that total will be put into the muscles while the body draws more from fat stores to fuel low intensity / non exercise activity.

The further into deficit you go, the lower that percentage being made available to support lean mass becomes and the body will conserve a higher percentage in fat stores because it thinks it is trying to survive a famine or an ice age or something terrible like that.

You are built for survival and adaptation. Put yourself into arduous circumstances with minimal food & energy intake plus maximum work load and your body will try to find a way to survive BUT IN NO WAY does this equate to “the creation of your goal body condition”.

Not in a million years could it mean that. You are built for survival and adaptation though, so provide as much fuel as you can put to use and then train strategically to do just that. Not to “burn calories” but to utilise energy and resources in creating a strong, lean, healthy and functional body condition just like you want.

Now… even if you’re thinking “ok but that’s for people who are already lean, I have all this weight to lose first so I need to be in deficit and burn more calories”, no. Pay attention.

Even if you are actually overweight. Participating in that amount, that type, and that level of performance in training and sports… whatever amount and level that is, we can run the maths and accurately determine a calorific intake that would fail to see a reduction in body fat due to being in excess of requirements.

It would actually be a massive amount.

We can also run the maths and determine what is an adequate, and what is an optimal amount that could be taken up and put to use for the very best performance and condition, and it will still be quite a massive amount, but significantly below that “too much” amount described above.

Best results… no… ANY lasting result can only occur when you are in the habit of consuming somewhere within that “adequate to optimal” range of total energy intake. The more consistently you are within that range and preferably closer to the higher, optimal end, the more consistent and the more dramatic the improvements in both performance and condition will be.

Now… you could achieve that optimal intake via intuition, but most people are so used to the “eat less” message that they’ll fall short of an adequate amount without first having a period where they identify and practice planning to meet those targets. Some people might manage to fluke it via sheer dumb luck and conclude that it has more to do with a certain selection of foods than with energy and macronutrient provision, but they’d be wrong and their advice will be detrimental to most anyone else.

You need to establish the habit of meeting at least an adequate total energy and macronutrient provision, via whatever selection of foods makes this the easiest and most enjoyable for you. Preferably, at least periodically you need to push closer to the maximum, optimal end of that usable energy range.

Also you need to train, productively and strategically for a strong, healthy body.

I happen to have a very good system for determining these requirements, and a protocol for hitting first adequate and then optimal targets for best results ever and no restrictions on food choices. Also right now I have a brand new strength training program for athletes and sports people looking to complement their sports training.

It is all available online.

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The foods you love or the body you want?

Limit fruit? NEVER.

What do just about all diets have in common?

Almost every variation on "dieting" comes down to giving things up, as if it is a trade off or something. You need to give up certain things that you enjoy, in order to get something else that you want.

In this case you give up foods you enjoy in order to get to the body weight &/or condition that you want.

WHY ON EARTH WOULD WE BELIEVE THAT IT WORKS THAT WAY?

OK. Giving up certain foods might mean you're less likely to go into excess total energy intake on a daily basis. Which is definitely something we want to avoid. However simply "not going into excess" does not necessarily infer that your energy & macronutrient intake is now appropriate and conducive to your goal condition.

My observation of most active people training seriously for great performance and condition is that GOING INTO EXCESS is THE LEAST OF YOUR CONCERNS. Obviously it's not what we want to do every day but it's not the most likely thing to happen anyway especially when you start banning enjoyable and convenient food choices.

Rather, again in my observation, active people are more likely to fall short of an appropriate amount of energy intake which allows their body to see a benefit and produce results from training.

The consequences here are varied. Maybe you simply don't see results due to being under fueled. Maybe you slash even further to try to force those results via greater calorie deficit (bad idea). Most likely at some point your body insists that you make up the difference and inevitably you end up over eating, and being back in excess. PARADOXICALLY by attempting to over restrict to an unsustainable level of calorie restriction you are far more likely to end up going into excess via over eating or binge eating.

So, what is the answer? We want to avoid being in excess, we want to avoid being too far into deficit.

THIS IS VERY SIMPLE.
Rather than leave it to chance, we determine and then plan to meet the appropriate, adequate or optimal level of fueling.

Not in excess, and not insufficient.

NOW. Is entirely ruling out everything or anything that you enjoy required, in order to meet this appropriate level of total intake? NOPE.

In actual fact if you want to nail an optimal level of fueling consistently for best results, how else are you likely to do it other than by including more of the things you enjoy? More healthy choices too, certainly. But ruling out things that are not inherently UNhealthy for no good reason is the opposite of helpful in consistently hitting appropriate or optimal targets.

I would go so far as to say that if you are highly active or training at beyond an beginner's level, rather than needing to abstain from pleasure inducing foods, including one or two of your favourite indulgent choices is probably going to be required.

IT IS ABOUT PROVIDING THE ENERGY AND OTHER RESOURCES THAT YOUR BODY REQUIRES. How does going without certain things ensure that you get everything you need?

IT DOESN'T EVEN MAKE SENSE. It makes the opposite of sense.

Now, some pushers of fad diets will claim that you need to quit certain ingredients, macronutrient sources or subsets (fructose, or gluten for example) because of a specific effect that they have on the human body that will prevent you from succeeding in your goals. Do not be sucked in by this. They are liars who do not understand, or who deliberately misinterpret and misrepresent the science of the matter.

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Everything The Opposite Of Everything Else.

Listen.

My tagline should probably be "everything the opposite of everyone else" but if I had to narrow it down to one main point of difference I would say this:

My strategy is based on putting in everything you need to perform and to produce your goal physical condition through training. In comparison, most everyone else is just recklessly slashing energy intake to the least you can expect to get by on.

Actually, scratch that. LESS than the least you could reasonably expect to get by on.

Now, your body is built for survival. So when people say "carbs aren't essential" for example they're technically correct that for example in a famine where there are no fruits or vegetable crops available if you can find some other form of sustenance your body will adapt and survive for example via ketosis if you can get enough fat into your diet via eating whales or something like that.

But here's the thing. We're talking about the ability to adapt to adverse conditions to avoid mass extinction. Why would we... but what possible fanciful stretch of the imagination would we assume that simulating those adverse conditions is the key to good health, performance at training and a leaner, more athletic physique?

Because it's hard and if you can subject yourself to it you'll have proved your worth and the universe will realign with you in goal shape because good people get what they deserve?

Come on.

You can survive on a low carb & low total energy intake. However there is absolutely no logic to the idea that depriving your body by giving it less than it requires is going to result in a healthy body in goal condition.

How could it?

If you want to perform and you want to build a more lean, more athletic body condition you need to provide as much of everything as your body can find a use for. No more, certainly, but as much as you can put to good use.

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