Weekly column by fitness expert Adam Wright for the Waterford News & Star, in association with Kingfisher Fitness Club
#Hot Take 1: The weight loss woes of a lot of people could be solved if they stopped drinking so many calories
I wonder what many of you would make of this idea? I don’t think this would suit everyone but I thought it was an interesting enough thought to discuss. I do feel it could be a huge help, if not a solution by itself, for a lot of people.
Your average milky coffee (latte, cappuccino, mocha) is around or above 200 calories. Your average full sugar soft drink or fruit drink is around or above 200 calories. Your average alcoholic beverage (bottle of beer or cider, large glass of wine… because, let’s face it, you’re not having a small glass of wine!) is around or above 200 calories.
Reducing routine snacking could also be a huge help. Your average processed snack (not fruit… if you snack on fruit you already have a leg up) is probably around or above 200 calories (many single serving products are in fact packaged in approximately 200 calorie amounts).
‘Did you know your average milky coffee is around 200 calories?’
The regularly recommended reduction in caloric intake to help create a calorie deficit for fat loss is usually somewhere between 200 and 500 calories below maintenance.
If a person who regularly (daily) consumes 3 or more of the above drinks or snacks were to remove them or replace them with zero calorie alternatives it would potentially reduce their calorie intake by 600 or more calories per day. For some people that would be more than enough to create the negative energy balance suitable for fat loss.
And to be clear, I’m not saying never have them, I’m saying make them the exception, not the routine.
#Hot Take 2: If you’re having trouble building muscle…
Show me your workout notes. Show me what you did the last day… Explain to me, based on those notes, how exactly you’re going to try to do better today… And (assuming you manage that) tell me what your next step is then after that?
If you’re not taking notes I would point at that as being a significant part of the problem. If you’re just hoping you’ll remember the weights you lifted for how many reps and how many sets then you’re also just kinda hoping you’ll make progress.
Paper, digital, stone tablet… Doesn’t matter… Write. It. Down. And then act on that data the next day instead of hoping to remember. “Hoping to remember”, “hoping to make progress” kinda sounds like there’s luck involved… and I don’t know what you think about yourself but I know I’m not that lucky.
One of the first things many nutrition coaches will do with you if you seek their help is ask you to keep a food log… And one of the first things people say to me after a week of keeping a food log is, “Writing it down helped me be more mindful and stay more focused!” Is it possible this could be the case with your weight training as well? (That’s rhetorical, I know the answer).
There are other things that could be an issue like: Not lifting often enough (training log can help identify this). Not actively seeking to progress e.g. load, reps, ROM (training log can help identify this too). Taking part in too many “cardio with weights” workouts that don’t really allow for progressive overload like actual weight lifting. Inadequate recovery; both between sets within a workout and between workouts themselves. And/or inadequate protein intake (actually this is pretty much the only one a training log really won’t help identify).
So if you don’t keep a log book of your workouts and you’re having trouble building muscle please consider taking notes to be one of the first steps towards resolving that issue.
If you enjoyed these little rants or found the information useful you can find more from me @AdamWrightPT on Instagram and/or Facebook or join me for a live GRIT Cardio or BODYCOMBAT class on the Kingfisher club app if you’re a member. Have a great week. Adam.