1-to-1 Personal Training
Despite the claims of various fad diets, pseudoscientific nutjobs and the countless Instagrammers willing to say whatever is needed to get them more likes, calories are the most important part of your diet. Whether you want to lose weight, gain muscle or simply maintain your current weight, how many calories you eat a day is always going to be the key determining factor.
Some of my clients ask how to bulk up (requiring a Surplus diet), others may want to lose weight (requiring a Deficit diet), and the few in between may just want to stay the same, once they’re happy with their perfect self. Whichever you are, the equation is simple, by looking at calories in vs calories out:
CALORIES IN3,000 Calories Consumed
CALORIES OUT2,500 Calories Burned
500 leftover calories Stored as fat or muscle
A Calorie Surplus diet is when you consume more calories than you burn, i.e. calories in is greater than calories out. The above scenario leaves the client with 500 calories “leftover”, but they have to go somewhere; they don’t just disappear. Your body stores them either as fat cells or muscle tissue.
To gain muscle, you must combine a Calorie Surplus diet with a strength training routine. When you overwork your muscles by training with weights, your body directs extra energy (Calorie Surplus) to build muscle. When you work out, you create small tears in your muscle tissue. Your body reads these tears as injuries and repairs them during rest. Once the tissue is repaired, the muscle fibre becomes bigger and stronger, resulting in muscle growth.
If you don’t provide your body with enough calories, you will not gain weight or muscle. The fastest way of achieving this is increasing your protein intake.