Get the body you want eating foods you like with professional nutrition consultant Tom Blackman. Tom is the author of the book 'Target Lean' and has coached hundreds of clients to help lose body fat and build more muscle. In this podcast he shares free coaching tips and information about how to change your life with proper nutrition and good habits for a healthy lifestyle
How Clean Eating Every Day Can Lead To Weight Gain
Your Good Intentions For Losing Weight Can Work Against You If You Try To Eat Clean All The Time
I want to challenge your idea that weight loss is dependant on eating clean. I’ll discuss how aiming for perfection actually leads to stagnation and why going off your diet every now and again is actually a good thing and helps you build more confidence with food.
'Eating clean' is the nutrition version of 'How long is a piece of string'
It’s a term so embroiled in vaguery that it could run for parliament and get votes from everyone.I would say that 99% of my clients that I’ve worked with in the last 10 years have, at some point, said they wanted to eat clean, or have tried to eat clean to lose weight.
What is 'clean food?'
Well in this year of great things virus related, ironically clean food is probably anything you buy from the supermarket if you are wiping down everything you buy.I’m not making light of that habit by the way, many of my friends are in the shielded sector and this is normal behaviour.
Eating clean has a health halo around it.
Clean foods automatically MUST be good for losing fat. Logically, anything that is ‘natural’ and free of ‘chemicals’ must be good for our body and therefore help us lose body fat. RIGHT?‘Dirty’ foods by comparison are only good for gaining weight, or all night orgies.Whipped cream anyone?The main problem with this viewpoint is that healthy foods don’t always help with our cosmetic goals of losing body fat.
Would you say that these foods are 'clean'?
NutsAvocadoSalmonOlive OilI think most people would agree that they could be classed as clean. They are natural, contain vitamins and minerals and are full of colour. These are all foods I eat and I’m a nutritionist so I must know what I’m on about. However these foods are also quite high in calories. Too many calories can lead to weight gain. Healthy or not.It must also be said that vegetables, fruit and leaves are great low calorie clean food options which can help keep you fuller for longer.
Hold on though, I also eat cheesecake, crisps, ice cream, chocolate orange....
When Will Gyms Reopen in the UK after Lockdown
If you are itching for gyms to reopen then you are not alone
Gyms have been closed since January 4th and after a month with the cases, deaths and R number coming down gym goers are starting to ask when they can get back to training properly.As a gym owner myself I’ve been following the developments in the news and via the government official statistics and it all points to a reopening towards the end of March.In this podcast I discuss why I think it will be then and the reasons that point to it.
Give yourself an added layer of security for success on your diet with reserve calories
Many diets fail because they have an ‘all or nothing’ approach.You are either eating to your calories or you are not.Eat within your calories and you lose weight, overeat and you gain weight.
What happens if you overeat one day on your diet?
Reserve calories help provide a buffer between the calorie deficit and the maintenance. Think of it like an overdraft which you can dip into and still be within your calories.By having reserve calories in place (normally 500 per week) you can allow yourself the occasional slip up without it taking you into a surplus.Mentality this also helps keep your mindset focussed as you haven’t ‘failed’ on your diet.I use this method with clients to help them keep within their calorie limits but also allowing the occasional slip up.Slip ups happen, that’s normal.By not worrying to much about it because you’ve laid this fail safe plan of reserve calories helps you get back on track straight away.Watch the video below or listen to the podcast to find out more about how to use reserve calories to your own advantage.
Does Eating Healthy Mean You Can’t Eat Junk Food
"Tom, how can you say you're a nutritionist if you eat cheesecake late at night? That's not healthy"
I received this message in my Instagram inbox after a rather tongue in cheek post of a cheesecake which serves 6 people and I captioned it
Social media messages don’t have tone just words so it might have been a genuine question.Or it might have been a Karen about to lecture me on healthy clean eating and then following up the one-two with a sales pitch for her weight loss tea.Either way, the question deserves an answer and clarification
Healthy eating does not equal CLEAN eating
People often confuse HEALTHY eating with CLEAN eating.They are not the same.
CLEAN eating is what I used to do 6 days of the week when dieting for bodybuilding shows.....
……and then have an epic cheat day on day 7 where I face planted donuts and ice cream.I lost weight and got into great shape but felt like total rubbish 4-5 days of the week and craved sweet, tasty food.I worked out my calories per day and you’d see me measure out rice to the last gram to make sure I was hitting it spot in
HEALTHY eating is what I do now.
I eat a good selection oflean proteinfruitsvegcomplex carbsand some unsaturated fats. Then add in some ‘junk’ food occasionally when I want some, providing it’s within my calories.I work out my calorie averages over the week, not the day and this allows me to have more food one day and less another, as it fits my lifestyle.I keep in great shape and don’t crave foods. Moreover I don’t have epic cheat days where I binge and feel sick after.Because I don’t need toBecause I have all the foods I like during the week.This is why people get confused when they see me eating cheesecake at night.
Surely it's all going to get stored as fat when you eat that late?
Not reallyFat storage happens throughout the dayAs does fat burning
Our bodies are in a constant state of flux,
It’s the average outcome of this flux that determines if we store fat as a compounding element.If you overeat for one day you don’t just put on a ton of fat, same if you diet for one day you don’t lose inches off your waist.
I don't snack in the day really,
I’m pretty busy and work long hours……….creating memesSometimes I write emails and record Youtube videosThe rest of the time is devoted to working with people so they too can eat cheesecake late at night and not gain fat long term.
I save up my snack calories for the evening so I can eat more then.
This way I can eat 400-500 calories in the evening and still be within my daily average calorie amount.Now my calorie amounts may be different from yours, I have a fair bit of muscle and I exercise a fair bit meaning I burn more calories so I can eat more.The premise is the same
Manage your calories around your life.
Not your life around your calories
12. Why Your New Year's Resolutions Always Fail
How to make sure that new year’s resolution list gets completed instead of forgotten
There are 4 main reasons why new year’s resolutions fail. Every year people dream up things they want to change with their lives and every year they fail.Why?You start off with a ton of motivation to succeed and you really want to make the change so why do you fail?In this article you’ll learn the 4 main reasons why new year’s resolutions fail and also what you can do to stop that happening.
I’ll coverSMART objectivesSystems over GoalsRapid course change vs 1% directionEnvironment dictates performanceWatch the video at the end or listen to the podcast for more information
Changing bad habits into good habits
For many people New Year’s Resolutions are about changing bad habits.Stopping smokingStop snackingImprove productivityBe on timeExercise moreThe problem that they encounter is that the bad habits are so ingrained into their lives that they need a big shift to change. They know this but unfortunately the logical solution is not the one you want to take
Little Changes vs Big Shifts in changing your lifestyle
Imagine you were trying to cross a fast moving river to get to the other side.If you went in a straight line to the other side with the current always pushing against you it will be very difficult and you’ll likely get swept away. The safe exit is to return back to the bank you came from.Now think about moving in a diagonal direction with the current so you finish further upstream but you successfully make the crossing without much trouble.
This is the difference between rapid shifts and little changes.
Although the little changes seem like nothing happens and you are getting swept along with your previous life, you are gradually moving your position and adapting to change.When you reach the other side the bank you came from seems like such a far distance away and you can’t see yourself going back there.This is why I don’t promote rapid fat loss plans or excessive workout systems in clients trying to change their body.The more votes that you cast for your new lifestyle the more you will move towards that lifestyle.
Having SMART objectives to achieve New Year’s Resolutions
You have probably heard SMART objectives before* Specific* Measured* Achievable* Realistic* TimedTo be able to successfully transform your body a SMART mentality is needed.For example – “I want to lose weight” contains none of these objectives, it’s just a random statement.“I want to lose 30lbs in 3 weeks” – Is specific, measured and timed but not realistic and might be achievable with extreme methods but won’t be a long term solution.“I want to lose 30lbs in 6 months so that I can get into my jeans and shirt and look great on the beach for my holiday in July” Is a SMART objective and it’s more likely to be successful.
Having a systems approach as opposed to a goal approach
How to Stop Getting Fat at Xmas
Enjoy food at Xmas without it impacting your body fat levels too badly so you can start the New Year without jumping onto a restrictive fad diet
Stop the cycle of getting fat at Xmas followed by crash dieting with these methods. As a nutrition consultant and transformation coach I repeatedly see a cycle of events over the Christmas period that goes like this* Overeat at Christmas* Reduce activity due to staying in with family* Continue the eating and lack of activity into the week following Christmas* Get on the scales or look in the mirror on January 1st* Shocked at the rapid weight gain decide to go on a diet* Sign up for a fad diet that promises rapid weight loss* Quit the diet after a few weeks as it’s too hard* Gain all the weight back again* Feel even worseIf this is you then here’s some tips on reducing the impact of Christmas celebrations that won’t stress you out.This article is aimed at people who exercise as a normal daily activity and are health conscious. The purpose of the techniques in this article is to give you ideas for keeping a mindset of a healthy lifestyle while still enjoying chocolate and all the other nice things during Christmas.I’m definitely not going to suggest that you try to ‘diet’ through Christmas or avoid certain foods as my whole coaching ethos is for people to enjoy life while keeping in great shape.
Create a new short term routine for the holiday
The major reason for many people going off the rails at Christmas is that they are out of their normal routine.Their work has closed for the Christmas period and they are staying at home more. When you are out of your normal routine the brain defaults the the easiest option which is to do nothing. Unless you have an alternate routine planned you’ll find yourself sat on the sofa with a tray of chocolate wondering where it all went wrong.To stop getting fat at Xmas, have an alternate routine at least loosely planned.Examples could be* Aiming to eat 1-2 big meals rather than 3-4 medium meals. This allows you to have more free time without thinking about cooking. Bigger meals can also satisfy for longer reducing snacking – More Here on bigger vs smaller meals* Having morning habits such as a 20 minute walk as a first action. Which might not be an option when at work* Going to the gym twice a day, as a short term option it can be a nice novelty and sets your mind firmly on a healthy lifestyle making later daily choices easier
Aim to hit your protein targets to help reduce overeating and preserve muscle tissue.
Protein is important for muscle growth and maintenance, as well as a healthy immune system, all good reasons to keep protein intake optimal.There is another reason why I suggest that you focus on maintaining a high protein intake during Christmas – It keeps you fuller and slows hunger.Tracking protein intake can be really easy using an app such as EAT THIS MUCH. As a rule I advise clients to aim for a minimum 1.6-2.0g of protein per kg of bodyweight.More on Protein intake for fat loss here
Track your steps and aim to increase by 10-20% in order to boost your daily calorie output
A major factor in fat gain during the Christmas period is reduced ac...