Proper, precise strength training does not take hours in the gym, 2 x 30 minutes a week is sufficient. Proper, sustainable eating habits do not require calorie counting or experiencing sensations of hunger.

Being on a calorie restricted diet is like hanging on the edge of a cliff and hoping the gravity will stop pulling you down. Gravity will always win, and the same goes for hunger.

When we restrict calories and do not engage in any form of strength training, we may lose overall weight, but about half of that weight comes from lean tissues like muscles, bones, organs. This is a very undesirable effect for your health and long term weight management, as most people gain that fat back  and some more within a year. This is called the Yo-Yo effect.

An effective approach to body weight correction, adding lean muscle and reducing body fat, is to engage in regular strength training combined with a nutrient dense, hunger suppressing diet. This dual lifestyle approach will help us auto-regulate our body towards it’s ideal shape and keep us there.

1) Strength Training:

  • Uses large amounts of glycogen (glucose) from our muscles, thus reducing blood glucose levels which further lowers the production of the hormone insulin. When insulin levels are low, our fat cells can start mobilizing fatty acids for energy (e.g. burn fat).
  • Increases the production of adrenaline, which activates Hormone Sensitive Lipase and helps mobilize fatty acids for energy (e.g. burn fat).
  • Increases our metabolism (e.g. we burn more energy at rest) for up to 36 hours after the workout.
  • A pound of muscle requires about 37 calories to be maintained. The more lean muscle tissue we have, the more calories our body burns at rest.

2) Sensible Diet:

  • Reduce or eliminate grains, potatoes and sugars (GPS) from your diet
  • Eat proteins in moderation
  • Eat lots of healthy fats
  • Eat lots of vegetables
  • Focus on real food
  • Do not count calories