Posts Tagged ‘Calories’


Hey guys,

I hope everyone enjoyed their Easter holiday and didn’t gain too much weight LOL. I know that’s not the case for a lot of you though as so much people have told me about there over indulging on chocolate, alcohol, fast food and a whole load of other bad stuff. Now now guys, I know it might all be fun and games when your stuffing your face but when that bloat comes to visit you it’s never a great feeling, let’s be honest.

The countdown has now begun… 3 months until Summer and the talks are circulating about ripped abs and 6pack cuts, the beach body, low carb diets, fat burners, fasting, cardio AND a whole list of different training programs that claim they’ll have you loosing 14lbs in just 10 days…Really?

I mean if where going to drop body fat we might as well do it the smart way and give ourselves enough time, eat clean and train seriously. Time after time we see these fad diets and fat burners on the market and people seem to fall for them…why…because they don’t want to put in the work in. They want a pill to do it for them and trick themselves in believing that they can eat what they want because the pill will work it’s magic…do you know someone like that?

Now don’t get me wrong, I’m not speaking for everyone, but at least 80% of the population are after that magic pill or the amazing magical drink… Think about it…

There would be no market for such fads if people weren’t going for them. Some individuals don’t like what I teach about fat loss because it’s the truth and they don’t want to hear the truth. They want to hear it’s OK to eat KFC 3x a week while taking a fat burner and expect see a significant amount of fat loss and it just doesn’t work like that I’m afraid.

I have to say it how it is people… Call it tough love if you will but I actually care about your health and well being (hence why I started this blog)

PLUS, I feel I have a right to “say it how it is” especially where a lot of you ask me for help on where you’re going wrong with your nutrition and training.

Now firstly, my advice for anyone trying to get in shape is to make a life style change and NOT a routine change. By routine change I mean a 12-20 week period where you eat super clean only to gain the weight again once you come of the diet because you have deprived yourself of the foods you enjoy treating yourself with.

Seeing as a lot of weight has been gained over the Easter, I thought we would kick start April with some foods that will help boost your metabolism. Firstly though, let’s look at why boosting (or speeding) up the metabolism is beneficial for fat loss.


Here’s an extract from a book I purchased last year entitled “The Mayo Clinic Diet”.

Metabolism: Converting food into energy

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism. Several factors determine your individual basal metabolic rate:

  • Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.
  • Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
  • Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed. Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

  • Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.
  • Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.

ImageThis is just a small extract from the book but there is so much more that can be covered on this topic… I’m sure it will find it’s way on my blog again very soon. Try a quick Google search for “Metabolism” or “Metabolism tips” and this will bring back loads of great results with lot’s of informative articles, forums and book recommendations.

I love helping you guys and will continue to do so. I never had no one teach me all this stuff and had to kind of learn the hard way. The hard way for me was gaining tons of fat through lack of education on nutrition and not being happy with the reflection in the mirror. There and then I decided I was going to change. We all have the power to change how we look, how we think and how we manifest things in this reality we perceive.

Visualise what you want in life and go and chase it, don’t let no one stop you. It could be anything…Just visualise everyday and believe in yourself.

First thing in the morning when you wake up…Visualise what you want out of life.

Throughout the day…Visualise how you want to look.

Before you go bed…Visualise Visualise Visualise. The subconscious mind is an amazing tool but that’s another topic within itself.

And please, don’t be scared of failure. Failure stops people from taking action because..well there scared of failing…Just make sure what you are going after is worth failing for. On that note…

Much Love and positive vibes to you all and keep chasing your dreams.

David Richards