nutrition and performance book

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Here are some benefits of a reverse diet: Helps reignite the metabolism Helps to fix the endocrine system producing a healthy hormonal balance Helps to increase self-discipline and self-control with nutrition Will help to bring a healthier and happier outlook towards nutrition Will improve the body’s overall composition It will allow you to eat more and maintain a healthier energy balance Will help to avoid fad diets and yo-yo dieting I’d like to point out that reverse dieting isn’t as easy as it sounds. You need to remain consistent and motivated throughout. Record all your food intake and make sure you are sticking to a healthy regime. Help from a qualified coach will be hugely beneficial. So, please feel free to get in touch for guidance if you need it. www.benwrightwellbeing.com 22
6. Be aware of restricted dieting Generally, when most people think about dieting they suddenly think it’s all or nothing. Over the years, I have seen many cases where people get great results for the first few months but then suddenly it’s back to square one. By looking at the chain of events it becomes apparent that restrictive dieting plays a massive role in this factor. What people do is they cut out all their alcohol, cakes, sweets and treats etc. in one go, then exercise repeatedly every day on a very low calorie diet, which also doesn’t follow specific macros, and in turn burn themselves into the ground. Diet over. Body crashes. Back to square one as a byproduct of too much too soon! If you tell a child they can’t have something, the human brain has this autopilot response to want it more. This doesn’t change. The subconscious mind will always want what you tell it you can’t have. Companies that offer smoothie diets for weight loss for example, will almost never have a continual program to help their consumers once they have simply had enough of the restricted diet. They market it well by saying you will favour “rapid results” and “have the body of your dreams”. Why do people love this? … fast results. The fact is it takes more than a few weeks or months to get the body you’ve ever dreamed of. People want things now…. not in a years time. Their turnover must be huge with people coming and going every time they fail in their diet. They may blame the food they started to eat again, which in return caused more weight gain. They may say that the smoothie diet gave them results, hence why they do it again and again. The fact is that it is the restrictive dieting that failed them and the immoral standards of the companies that give them false hope. So, if you plan to lose some weight and generally become healthier you must make sure you can sustain a life that consists of things that you enjoy but primarily made up of lifestyle choices that will keep you healthy. I always say an 80/20 split works well. Eat and be healthy 80 percent of the time but the 20 percent that’s left…. enjoy it. If you normally have four bars of chocolate a day, try just having one. One bottle of wine a day, make it one glass. It’s far easier to manage. Plus, over time you can slowly restrict this more and more through free will because you will begin to slowly feel healthier and the urge to eat and drink junk will disappear. The same goes for training. If you want to train five to six days a week straight off the bat, try doing two to three days. Don’t over shoot the mark. Be sensible and give yourself room to breathe. I’ve seen the pattern and I assure you, the people who take these routes generally achieve longer lasting results. Generally increasing frequency and enjoying their healthier lifestyle more naturally. So, to summarise this quick section, if you want to even begin to feel healthier then look at what is possible and achievable in a specific time frame. Don’t look at getting healthy as a quick fix. Look at it as something you can maintain every week all year round. Something you can build on and enjoy. Do this by making sure you are happy and able to maintain a quality way of life. 23
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Page 3 and 4: Nutrition and performance guidance
Page 5 and 6: 16. How the muscle grows How to st
Page 7 and 8: Much of this will boil down to will
Page 9 and 10: elax, de-stress and get adequate sl
Page 11 and 12: A calorie is not just a calorie. Th
Page 13 and 14: Why are macros so important? If you
Page 15 and 16: 4. Calorie counting, calorie intake
Page 17 and 18: Use of a BMR calculator and the fol
Page 19 and 20: 5. Reverse dieting What is reverse
Page 21: Below I have bullet pointed how you
Page 25 and 26: 8. Choosing your macros based on yo
Page 27 and 28: Overtraining Below I’ve listed so
Page 29 and 30: The mind - Alcohol can have negativ
Page 31 and 32: 12. Understanding energy balance Wh
Page 33 and 34: Whey protein - This is great if you
Page 35 and 36: Cyclic Dextrin - This is pure carbo
Page 37 and 38: Here are a few supplements that I f
Page 39 and 40: Don’t stress however if one week
Page 41 and 42: 15. Form and the mind muscle connec
Page 43 and 44: THE BARBELL BENCH PRESS Despite bei
Page 45 and 46: THE DEADLIFT The deadlift is the
Page 47 and 48: The mind muscle connection *“As y
Page 49 and 50: So, if you want to gain muscle simp
Page 51 and 52: Gut health is determined by the lev
Page 53 and 54: and eating a healthy diet will also
Page 55 and 56: We must keep out leptin levels in c
Page 57 and 58: 20. Final thoughts So, you have com

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