0:02 one of the most common goals that people
0:04 come to us with is to improve their body
0:07 composition and in particular lose body fat
0:15 I'm James Valentine performance culture
0:17 absolute health and performance when I
0:19 work with a client whose primary goal is
0:21 fat loss I break it down into four key
0:24 areas not an exercise activity
0:27 thermogenesis so the exercise that they
0:28 do or the movements they do throughout
0:31 the day which doesn't involve sleep
0:34 training or any other strenuous physical
0:37 activity so an example of me can be
0:39 walking up the stairs taking the train
0:42 to work right in your bike to work going
0:45 for a leisurely stroll all those things
0:47 contribute to need the next thing that I
0:50 look at is their food consumption and
0:53 what I'll normally do in that situation
0:55 is also refer out to our dietician
0:58 Atlanta who can provide people with a
1:00 more direct and guided approach to the
1:03 nutrition if that's what they need the
1:05 other component I looked at is that
1:07 physical activity and their training so
1:08 what are they doing throughout the week
1:11 a very specific and focused way to
1:13 generate the adaptations that are going
1:16 to be beneficial for enhancing fat loss
1:19 but also retaining lean body mass the
1:22 other key component when we're trying to
1:24 achieve fat loss is thermic effect of
1:27 food so the energy the body expends to
1:29 break down and metabolize the nutrients
1:32 in the food the UAE in particular we
1:35 look at increasing protein as this has a
1:37 higher thermic effect and takes more
1:39 energy for the body to metabolize and
1:42 process and also contributes to the
1:45 retention or increase in our lean body
1:46 mass which is incredibly important over
1:49 the long term if we want to maintain the
1:54 fat loss during after our program so if
1:55 you look from the calorie expenditure
1:58 side we want to look at how we can
2:01 increase the energy someone expends
2:03 which is going to drive a greater
2:06 deficit and result in increased body fat
2:09 loss so when we're looking at this
2:11 there's two simple things that we can do
2:14 we can monitor and then adjust the
2:16 person's need and a simple way to do
2:20 this is to track their steps this is an
2:22 objective measure which won't catch up
2:24 the knee but it'll capture a greatest
2:27 proportion of the knee and then that'll
2:30 allow us to adjust that and what I
2:32 typically find is if someone has very
2:37 low neat levels maybe they're walking or
2:38 getting less than three to five thousand
2:41 steps a day the first point is to raise
2:44 that up 15 to 25 percent and start
2:45 getting some consistency with an
2:48 increase in their base need expenditure
2:51 over the course of the day week and the
2:55 month and what you can do with the steps
2:58 as well is periodized at across a fat
3:01 loss space so that it's not necessarily
3:03 a linear decrease in calories consumed
3:06 but you can have a changing variable of
3:09 the steps per day which can then impact
3:12 on calorie expenditure and drive that
3:13 calorie deficit that's the most
3:17 important thing to decreasing our body
3:21 fat the other component to increasing
3:24 energy expenditure and also to driving
3:27 positive body composition changes is our
3:30 training and what we want to look at as
3:33 a minimum is performing - full body
3:35 strength training or resistance training
3:39 sessions alongside cardiovascular work
3:41 and we want to do this at least twice a week
3:41 week
3:44 if we can do it three times a week
3:46 that's even better but as a minimum we
3:47 want to be getting at least those two
3:49 sessions of really high-quality work
3:51 which is going to be important for a
3:53 number of reasons firstly resistance
3:55 training is going to either maintain or
3:57 increase our lean body mass while we're
4:00 in the energy deficit that's driving our
4:02 fat loss and the second thing is the
4:04 cardiovascular work is going to help
4:06 with increasing our energy expenditure
4:08 which is going to further drive that
4:10 energy deficit that we're looking to
4:14 achieve to get our fat loss goal
4:17 one of the key considerations is how do
4:20 you track progress so when we're looking
4:22 to assess change over time particularly
4:23 when we're looking for body body
4:26 composition changes I like to use three
4:30 key criteria so the first one is
4:33 utilizing the scales now it's not that
4:35 the number on the scale is the most
4:38 important thing but what we get from
4:40 utilizing body weight on the scale is
4:44 track change over time it provides an
4:46 objective and reliable measure as long
4:48 as we're doing it in the morning first
4:51 thing up we go to the bathroom and we
4:54 have either no clothes on or the same
4:57 clothes on every time we do it now what
4:59 I like to do is get someone to weigh in
5:01 three times a week on non-consecutive
5:03 days and we track an average across the
5:06 week and look at the change over time
5:09 week to week and even month to month and
5:11 face to face across the course of the
5:14 fat loss phase another popular method or
5:18 methods is to use skin folds or a DEXA
5:25 scan or a BIA or body scanner now the
5:27 difference with these is we get one
5:30 flash point over the course of you know
5:33 four weeks rather than that regular
5:35 feedback from the change on the scales
5:38 so if we can use multiple methods to
5:40 track change over time then it allows us
5:43 to really assess what is actually
5:46 changing separate the real change from
5:49 the noise and better tailor the program
5:53 to the individual now the last one that
5:55 I like to use is a little bit more
5:57 subjective you could say compared to the
5:59 two objective methods we've just spoken
6:03 about but the last one is finding some
6:06 clothing that you like to wear and using
6:08 that as a bit of a subjective measure of
6:11 how your body's changing relative to how
6:13 you feel in that piece of clothing and
6:17 what this provides is a great contrast
6:19 to the very objective measures where we
6:22 might not see change on the scales or
6:24 significant changes with our objective
6:26 measurements like a DEXA scan but what
6:28 we actually see is
6:30 there's changed in our composition that
6:31 we can actually feel when we're wearing
6:33 clothing which can be a pretty powerful
6:36 motivator for people if the other more
6:38 objective measures aren't necessarily
6:40 moving as quickly as they'd like to [Music]
6:41 [Music]
6:44 summarize when you're looking to achieve
6:48 an improvement in body composition and a
6:51 primary goal of reducing body fat we
6:53 need to remember that creating a calorie
6:55 deficit or an energy deficit is the most
6:58 important thing that is the foundation
7:00 upon which a successful fat loss or body
7:03 composition phase is built therefore we
7:07 need to remember to reduce our calorie
7:09 consumption from food increase our
7:11 energy expenditure from exercise ensure
7:13 we're doing resistance and
7:15 cardiovascular training at least twice a
7:18 week if not three times and we also need
7:21 to remember that we can utilize NEET to
7:23 increase our energy expenditure as well
7:26 finally we want to have multiple methods
7:29 of tracking progress so that we can see
7:34 change over time and also influence the
7:37 program design to better help the
7:40 individual to achieve their final goal [Music]
Chrome Extension