Fat loss comes from an energy deficit, more calories going out than coming in.

Your total daily expenditure is the amount of calories you burn daily and only 5% (EAT) of that is down to conscious physical activity e.g. Lifting weights, running, Hiit Class etc…

How does your TDEE split up?

70% – Basal Metabolic Rate (BMR – average amount of calories you need per day to stay alive).

15% – None exercise activity thermogenesis (NEAT) – This is energy expended for everything we do that is not sleeping, eating or sports- like exercise. It ranges from the energy expended by walking to work, typing, gardening and fidgeting.

10% – Thermic effect of food (TEF) – This the amount of energy expenditure above basal metabolic rate due to the cost of processing food for use and storage (High protein diets will have a big thermic effect).

5% – Exercise activity thermogenesis (EAT).

So you burn on average 2100cals per day, 5% of that is 105cals. I can hear everyone saying “But my watch tells me i burn 500kcals in my HIIT class..” IT’S WRONG!! All watches will over estimate how many calories you burn by 50-95% during your sessions (DO NOT LISTEN TO YOUR WATCH FOR CALORIE  EXPENDITURE WHEN YOUR GOAL IS FAT LOSS). You have to remember that they want to sell as many of these watches as possible and if it is a high reading of calories per workout then you are more likely to buy the product to gullible users.

Because of this it would be pretty stupid for fat loss and extra gym sessions be uttered in the same sentence if calorie control hasn’t been mentioned as well. If you love going to the gym then great go as much as you like just up your calorie intake slightly so that your performance levels stay high. BUT … If you don’t like the gym then do the minimum. 2 or 3 times a week full body resistance workouts (45 mins) and get your 10,000 steps in a day and reduce your calories by 15-20% and your body composition will change in a matter of weeks.

YOU DON’T NEED A GYM LOSE FAT.. A calorie deficit and a few walks a week will do the trick, if any personal trainer tells you otherwise DO NOT  hire them as they are only in it for the money and i can guarantee that if they are only bothered about cash then they don’t care about your training, making it a waste of time and money. It is however very beneficial to resistance train. Its is important to be strong especially as you get older. Resistance training will help with bone health, muscle mass, balance, coordination & posture. It can also be seen to keep certain chronic diseases at bay.

How do you calculate fat loss?

• Calculate you BMR – BW in KG x 22 for Women & 24 for Men = BMR.
• Calculate you TDEE – BMR x 1.4 = TDEE
• Calculate your deficit – TDEE – 550kcal (1lb per week) 1100kcal (2lb per week).
• Try and keep your protein nice and high.

I would suggest you start with 550kcal daily deficit. If you decide to go lower then please talk to your personal trainer or nutritionalists to come up with a plan of how to handle a big deficit.

If you need any help with your nutrition to lose body fat without going to your local gym then please get in touch as i believe i could help you.

Email – Billy@BA-Fitness.co.uk

Phone –  07969954456

OF COURSE THEY WORK!! They all have their flaws but they will lead to fat loss if they push you into a calorie deficit. What I can’t deal with is totally false claims about these ‘FADS’/ ‘DIETS’ that people make to ensure you buy into whatever they are selling. For example ‘ketotards’ (ketogenic lovers) love to throw around the words ‘insulin levels’ and how low carb diets attack fat cells within the body.. NOT TRUE. Carbohydrates make up a massive amount of people’s daily calorie intake in todays society and taking it away and replacing with a high protein & fat diet will more often than not push you into a calorie deficit resulting in fat loss. Juicing is the same as you are given 3 juice smoothies a day for 1 week which accumulates to 1200cals daily I believe. You will lose body fat within that week because you will be in a calorie deficit & quite a big one which again results in fat loss but at £120 a week & a full liquid diet I doubt you’ll be able to keep it up long enough to see real results. What’s their claim? You detox your body which allows you to lose the weight again! JUICING IS DUMB!!

NOW?? What about slimming world? No doubt they have helped loads of people achieve fantastic results over the years and fair play to them for that but what about the masses of people who didn’t get what they wanted from the process??

1. FREE FOODS? No natural foods on the planet are zero calorie meaning you could add body mass just by eating broccoli (you would have to eat unthinkable amounts but you still technically could). People are eating massive bowls of pasta (not saying carbs are bad before you get all high and mighty) because its ‘SW FREE’ and people wonder why they aren’t losing body fat when they’re consuming nearly 1500kcals worth of pasta per day with extra meals and snacks.
2. SYNS? Now I can’t take credit for this because my good friend & PT Mark Hetherington mentioned this to clients whilst talking about the company. He said, “you can’t label food as a syn because it insinuates that it is bad”. There is no bad food just food that is higher (food we enjoy) in calories but it still has a place in our daily diets. Demonising foods will only lead people off their desired path. They are going to have that mars bar within that 6 or 12 week period but what’s going to happen if they feel like they let themselves down or believe they have failed? They will probably give up.
3. IT’S A FOOD BUSINESS! They don’t educate you on calories they only lead you to their ‘New SW frozen or ready meal range’ & charge you stupid money for the pleasure. If you knew about calories you would understand there is nothing special about these meals only the word ‘Slimming World’ on the front, a company which you believe has your goals at heart. They don’t… they want you to keep buying their products and continuously go up & down weight so you’re a repeat customer. If they wanted the best for you they would educate you about calories & energy balance so at any point in your life  when you wanted to lose weight you would know how to without being tied to their company.

Long story short… If you want to lose weight then figure out how many calories you burn daily and eat 10-15% below that.

WANT THE MATH?? – BodyWeight in KG x 22 (for women) OR x 24 (for men )x 1.4 = Total daily energy expenditure (how many calories you burn daily). If you aren’t losing body fat after 2 weeks then reduce your calories by 5% & keep doing it every 2 weeks until you do. EASY.. NO MORE KETO, NO MORE £120 A WEEK JUICE DIETS & NO MORE SLIMMING WORLD!

..

SORRY!!!

In todays day and age we have constant pressures to stop us in our tracks to achieve our body composition goals. Especially at this time of year when parties, beer, prosecco & chocolate are at every turn.

Its a big decision you have to make & its a big commitment, does your job allow it?? Does your lifestyle allow it?? Does your family life allow it?? How are your stress levels?? Do you have the support you need to do it?? There are so many questions you need to ask yourself before you start tracking your food.

CALORIE DEFICIT IS HARD BUT WHAT MAKES IT HARDER?

1. METABOLIC ADAPTATION – Did you know that your metabolic rate can take a hit after you lose 10% of your bodyweight (close to 15% drop) this can obviously have a massive impact on your Fat loss journey as it can slow down your progress, resulting in a drop in motivation which is not something we want..  NOTE- There is nothing you can do about this, it will happen to everyone no matter how they lost the weight. It can be slowed down however by doing regular resistance training while in a calorie deficit.

2. TRAINING AND NUTRITION AROUND YOUR CYCLE  – I wonder what the stat is of women who quit on their goals because they don’t tailor there workouts and nutrition around their cycle. It happens on a monthly loop which means taking no notice of it will be detrimental to your goals. Luckily PH NUTRITION did a fantastic few posts about it. Give them a read.

3. 1 HOT DAY DOESN’T MAKE A SUMMER – Your preconceived notion that you need to be ‘ON IT’ 24/7 365 days a year. If you’re in a calorie deficit you can eat chocolate, carbs and lose body fat at the same rate. You have unconditional permission to eat. Nothing is off limits but you must know that this could slow down or holt progress depending on calories consumed. The most important thing you can do after days like this is realise that’s it is natural thing and can actually have some physiological and mental advantages to it. Just get back to tracking your calories the next day and get crushing your goals.

I would always advise to take your calories up to maintenance every now and again while you’re in a deficit, it is so important to realise what moderation feels like at your new weight, it will stand you in good stead for when you hit your goals and you are able to maintain your goal weight.

The phrase ‘change your lifestyle’ can be thought of as daunting but should it be?

In a book called ‘The One Thing’ by Gary Keller he talks about making small steps towards big goals, a domino effect if you will. He repeats throughout his book “what’s the one thing you will do today which will set off a chain of events to get you where you want to be”.

Why don’t we use this to change all aspects of our lives, diets? exercise routines? Our jobs?

Why do we feel the need to pile all of our little problems into ONE massive unsolvable one?

THIS IS WHY WE FAIL! OR SOMETIMES DON’T EVEN TRY…..

Time and time again new clients come to me telling me how bad their diet is and how they haven’t stuck at a diet or a gym for longer than 6 weeks. WHY? Because they don’t focus on THE ONE THING, they look at their diet and think every thing needs to change. Saying this they have failed already, even if they eventually get their heads around it and get results after 4-6 weeks it won’t be sustainable, therefore taking them back to square one after a time (all the good work gone to waste).

The difference in what makes you add, sustain & lose body fat is so minimal it can be changed by just adding or taking away ONE THING from your lifestyle. Only you can determine what your lifestyle needs to change your body composition, improve fitness levels or any strive towards any goals you may have but just try to think about ONE THING and that ONE THING may tackle 1,2,3 or more problems you had before, just because you pushed that first domino.

Making healthier choices? Whats your one thing you can do today or right now to       ensure you stay on track and eventually hit your targets. START SMALL and you’re more likely to succeed.

1. Move More Eat More.

We need to be in a deficit of 3500kcal to ensure we lose 1lb of body fat per week, that’s 500kcal a day. If you burn 2500kcals a day and you’re only eating 1200kcal you are leaving your body short of the vital energy that it needs to function leaving you feeling tired. This results in you moving less and eventually dipping into the biscuit tin or over indulging past your calorie deficit target because its just not sustainable for you.

2. Hit your Protein target? 200kcal left to eat? CHEAT!!!

Whats got carbs and fats in it? The stuff you love and crave. So let’s enjoy it and celebrate you hitting your protein target so well today. That 200kcals of Cake or Biscuits will not only give you that boost of energy and give you that satisfaction of the food you crave so much, it will ensure that you’re able to continue for a long period and therefore get better results long term. (NO SUCH THING AS GOOD OR BAD FOOD, JUST TOO MUCH OR TOO LITTLE).

3. Refeed Days.

Refeed days are certain days which are scheduled into your plan to hit your maintenance calories (BW in LBS x 15) this is not only to give you a break mentally but it also helps us continue to lose body fat over the transformation period. By refeeding the body you are basically telling it that it is okay to use your fat as an energy source, your body is made to store fat (especially women) so we have to be savvy about the way we do things & Refeed days is the way to trick your body into burning body fat.

Phase 1 (1-4 weeks) – 1 ReFeed Day

Phase 2 (4-8 weeks) – 2 ReFeed Days

Phase 3 (8-12 weeks) – 4 ReFeed Days

If you want to continue losing body fat after this period (12 weeks plus) because you haven’t hit your goals yet. I suggest hitting your ReFeed day every 2 weeks until you are happy, we will then hit your maintenance calories full time to ensure you stay in great shape.

Let me tell you what I have learnt about people & why they don’t get the results they want.

People are looking for the quick fix and why wouldn’t they because the longest stint they have had in a gym is 6-8 weeks so we have to do some crazy & sometimes unhealthy things to ensure results in that time period.

SO WHY ARE YOU NOT CONSISTENT?

GYM- Do you have a gym that gives you the guidance you need? Do you know what you are doing when it comes to exercises, technique & training plans? Have you got a support network where the other clients want you to get the best results possible and will cheer for you louder than anyone?

ASK YOURSELF THESE QUESTIONS AND THINK IS YOUR GYM UP TO THE TASK??

NUTRITION- Are you making massive whole scale changes that just aren’t sustainable for more than 4-6 weeks? Yes results happen in that time period but not anywhere close to where you want to be, your lifestyle doesn’t allow you to keep up with the current nutrition plan which forces you to knock it on the head and eventually giving up completely which obviously leaves you worse off than before.

YOUR WORST NIGHTMARE!

GIVE YOURSELF A YEAR!

This the reality of results and getting where you want to be with the way you want to look and feel. I tell all my starting members that they are just about to take on our 3 month transformation programme and that yes, you will get great results during this programme but you won’t be where you want to be. It’s so important to carry on with the work you have already done and keep up with exercise for the rest of your life. Don’t worry though the longer you do it the easier it becomes.

MY TIPS FOR YOU!!

Find the gym for you! Commercial gyms are a thing of the past because of the massive client base and the minimal to zero help you get. Find yourself a gym which looks out for you and will guide you towards the results you want.

Make slight changes to your diet (healthier choices) and look at what sort of food/ drink you are consuming during the weekend because this is usually the biggest thing to stop results in their tracks. All you have to do is cut down not cut out (it’s life after all and we don’t want to be boring).

Start lifting weights! Build some muscle! You’re never going to look like a big, muscle bound warrior. Give it a try for 2-3 months and you’ll never go back. So get yourself a gym that is coaching you to perform these exercises properly so you can get the best results possible.

Work out consistently for at least 6 months and stay consistently good with your diet.

KEEP IT SIMPLE & GOOD LUCK!

Am i proud of what i achieved at BA Fitness? absolutely!! I have built a great place to train & an amazing community and support network with the kindest, funniest & hard working clients i could ask for all in a 2 year time period from absolutely nothing. I went from my mum & dads garage to a 365 sq ft facility, from 3 clients to 125 & we help every single one of those clients get the best results they have ever had.

Am i 100% happy with it? Absolutely not!

BA Fitness at this moment in time is only about 5% of the finished article. I rattle my brain all day and all night about what the next move will be to take us to the next level & how to help my clients get the results they deserve. I feel the losses twice as much as the wins, the thought of letting someone down that is a client in my gym sickens me to my core. My view on fitness is very simple, surround yourself with great people & do great things together (obviously eat a lot of protein as well but that goes without saying) once you leave that supportive group you’re on a downward spiral to mediocrity.

My last 2 years have been my hardest yet!

In the mist of so called ‘success’ i found myself extremely unhappy about the way i was living my life. I didn’t hit the gym consistently (more than twice monthly) for 20 months, my diet consisted of sandwiches, takeaways & cereals and i was the guy my 125 clients were supposed look up too. I was putting on weight and i was so self conscious about the way i looked that i was constantly breathing in for about 6 months (no joke).  I hit a low point in my life that i actually tried to call it a day on my football career because i couldn’t get out of the slump i was in. I couldn’t do the things i wanted to do on the football pitch because my lifestyle didn’t allow it & it made the whole thing worse.

I should be setting a high standard as a personal trainer right?

The words ‘practise what you preach’ were never so right! I am no different to any other working person,  i have to do it in my spare time like the rest of you. Motivation is always the thing that stops you in your tracks. It just comes down to how bad do you want it,  do you want to feel fitter, stronger, better physically and mentally? Do you want it more than the pizza? Do you want it more than whats on TV or your phone? Everyone has a choice.

Well after hitting an all time low in my life i finally found motivation through personal training sessions for myself. YEAH THATS RIGHT! Billy Akrigg the owner of BA Fitness has a personal trainer that i pay £20 a session too and i go to a rival gym to do it.

This was the thing i had to do in order to get myself training and feeling good about myself again. It was the best decision i ever made. I have never felt this good in all my life because of the challenges i have been through to get to the point i am now.

“THE TOUGHEST CHALLENGES BRING THE BIGGEST REWARDS”

So when you are stuck in bit of a rut and you’re spiralling downwards into zero motivation land then just remember that Billy Akrigg a personal trainer and gym owner also hit a real low point with exercise & food. So its definitely okay for you to do the same but promise me you will never give up trying, things will work out for you too and it will never feel better.