I just read some amazing material on weight loss and transformation from Mark Carroll. Mark is a lead trainer for the Clean Health Fitness Institute in Australia, and is known as the "trainer of trainers" and an industry leader in the field of personal transformations. I really align with his approach, and would want to relay a lot of his advice when asked about weight loss. The purpose of this blog post is to organize some of my thoughts on Mark's approach so that I can better explain this to someone else, most of this is pulled directly from Mark, with a little bit of color mixed in from me. I've cherry-picked the stuff that resonates with me. I definitely recommend looking into material directly from Mark himself.
3 Core Principles - Lifestyle, Nutrition, Training
Stress and lack of sleep can lead to a chain reaction of negative metabolic adaptations which will also impact results too. These negative adaptations slow down the rate of fat loss, which is an issue, because the number one reason people quit their dieting routine is because their results are too slow.
Stress and Lifestyle
Non-exercise Activity Thermogenesis (NEAT)
Total Daily Energy Expenditure (TDEE)
Here is a great TDEE Calculator. It will show your maintenance calories per day, based on you providing your gender and age, weight and height, body fat %, and estimated amount of activity. Here is what mine looked like:
Nutrition Fundamentals and Energy Balance
Recommended vegetables would include basically all of them. Recommended protein would include clean meat, seafood and dairy, clean protein powders, as well as these non-animal sources: beans (15g/cup), lentils (18g/cup), chickpeas/hummus (14g/cup), quinoa (8g/cup), potatoes (8g/potato), nuts like peanuts and almonds (30-40g/cup), chia seeds (2g/tablespoon) and hemp seeds (5g/tablespoon), spirulina (4g/tablespoon). Even vegetables like kale, broccoli, and mushrooms provide 2-4g per serving.
Here are Mark Caroll's recommended carbohydrates and fats:
Example Nutrition Plan for a Beginner Client:
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