As many of my #LSFbabes know I’m super passionate about nailing a workout program and having a kick ass meal plan to go alongside. Why? I’ve put in the hard work over many years. Over my experience I have discovered that you can do all the exercise in the world but if your diet is inadequate, then your results are not going to follow.
Simply put, you can’t out-train a poor diet!
Are you one of those people who puts the work in at the gym, but gets frustrated because they can’t see their body changing? When it comes to muscle gains or shredding body fat %, your nutrition is going to be crucial. This is why it’s so important to place importance on both your exercise regime and nutrition plan. The two need to work synergistically to achieve specific results.
Exercise and diet go hand in hand
Exercising will help you to burn more calories throughout the day. But, if you are still not in a calorie deficit then you will not see any fat loss. Calorie deficit = when you expend more energy than you intake. Your main focus should be this if shredding is your end goal. I include a personalised meal plan in my program Shred At Home to help my #LSFbabes achieve their dream bodies with that tight waist, defined shoulders, shapely glutes and legs!
Calorie deficit sweet spot
A lot of my new clients have embarked on “quick fix” diets in the past. They may have lost a bit of weight quickly only to return to their regular eating habits and put it all back on. This often happens when you restrict your calories too low. Calorie deficit is the key to weight loss, however there is a sweet spot. This is around 10-20% below your maintenance level of calories. When you drop your calories slowly your body will take a while to adapt to this new level of calories, meaning you can eat more food and still get weight loss results!
Balancing your macros
Just as important as getting that calorie deficit sweet spot, so is balancing your macros properly. This means having a healthy balance of protein, carbohydrates and fat. Depending on your activity levels carbohydrate levels might change (when you’re more active throughout the day you’ll require more as opposed to a sedentary worker who will require less). I normally recommend 40% of your total calories to come from healthy carbohydrate sources. Carbohydrates are your body’s desired source of energy fuel, this is why they’re great included as part of a pre-training snack.
I recommend 30% of your total daily calories to come from protein to help support lean muscle growth and recovery from your workouts, and the remaining 30% should come from healthy fat sources. Fat is required for healthy hormone function, healthy skin, hair and nails and a balanced mood. Having the correct macro breakdown to support your diet will ensure your cravings are at bay when on a shred and minimise the risk of nutrient deficiencies.
Fibre is key
When in a calorie deficit it’s super important to load up your diet with low calorie fibre filled foods. This way you get the most bang for your calorie buck! Fibre not only helps to keep you full, but is also important for keeping blood cholesterol levels and blood glucose levels in check. FIbre is also great for improving digestion by reducing constipation and keeping you regular. Women should aim for at least 25 grams of fibre per day.
Some of my top fibre filled foods:
- Brown rice
- Whole grain bread
Smashing your workouts and killing it in the kitchen can heighten your motivation to get results. When you know you’re making an effort to eat well and meal prep you’ll be far less likely to skip a workout or binge on snacks!
In my Shred At Home program I include 8 weeks of home based workouts with little equipment AND an amazing meal plan alongside to help my ladies drop fat and work their way towards a physique they’ve always dreamed of! If I can do it ladies, so can you!!!