Nutrition Principles for Fat Loss

Nutrition Principles for Fat Loss

 

At the Cut we believe in keeping things as simple as possible for our clients and nailing the basic nutrition principles first in order to set up for long term success. Below we list in order of importance 5 nutritional considerations for fat loss.

 

Nutrition Pyramid

Calories

Calorie balance is essential whatever your goal, whether it is fat loss, building muscle or maintaining your current physical status. In the case of fat loss being your goal a calorie deficit is crucial. But telling an individual that “its all about a calorie deficit” is an oversimplification of what needs to be done and is lazy coaching. For example 1000 calories made up from junk food and confectionary will not have the same effect on health as 1000 calories from nutrient dense whole foods. On top of that it is a lot harder to stay in a calorie deficit when eating calorific junk food that doesn’t fill you up.

We advise our clients to make up most of their calories with a quality base of nutrient dense whole foods. By doing this the latter principles tend to fall in place naturally.

 

Macronutrients

Macronutrients are the nutrients needed by your body for energy, growth, recovery and overall health. The three macronutrients are protein:-

Protein is essential for building and retaining muscle

Fat is key to regulating hormonal production and maintaining cell membrane health. Certain vitamins need fat in order to be absorbed by the body.

Carbs which are the body’s preferred energy source and utilised well for energy and performance

 

Micronutrients

Micronutrients include vitamins and minerals which are primarily found in fruit and vegetables. Micronutrients are important for energy, immunity, growth and bone health to name few. Vitamins and minerals can be divided into 4 categories:- water-soluble vitamins, fat-soluble vitamins, macro minerals and trace minerals. For a detailed article on Micronutrients and recommended dietary allowances (RDAs) check out this blog by “Health line” HERE

 

Timing & Frequency

Nutrition timing and frequency comes down partly to preference. Initially establishing a calorie deficit from quality food sources is enough, but once these foundations are set timing and frequency can be considered to further improve your results.  In an ideal world we would suggest clients break their calorie recommendation across 3-5 meals throughout the day, however asking somebody to find time within an already busy schedule to prep 5 small meals because its optimal for digestion and may not be worth the additional stress.

You would be forgiven for thinking nutrient timing is vital for your results with terminology such as “the anabolic window” referencing the need to eat within a certain time of training before you lose your “gains”.

Here is a great article by “Precision Nutrition” on “Is Nutrient timing dead?”  my favourite take home quote from their article is:-

Follow your evidence. Track your experience. Do what works — measurably — for you. Flow with your natural inclination, and where your own self-experimentation takes you.”

 

Supplements

Wouldn’t it be great if there was a supplement that took care of everything? Sadly there isn’t to my knowledge.

Whilst supplements are not needed to achieve fat loss they can provide a convenient way to consume calories, macro/micro nutrients. Supplements can help address any deficiencies that your Doctor or health care professional may of diagnosed you with (this would be outside our area of expertise).

 

Cable crossover

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Chest Supported Row

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Face Pull

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cable Lateral raise

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Dumbbell Lateral raise

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Dumbbell Shoulder Press

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Single arm row

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Nutrition Principles for Fat Loss

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Straight arm pull down

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Pull Ups

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Seated Row

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Rfe split squat

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Lat Pull Down

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Push ups

Starting in a prone position, set your hand just outside shoulder width at a 45 degree angle relative to your torso.

Bring your knees and your hips off the ground, so that your body is in neutral (this is your start and end position for every rep).

Press into the ground until your arms are fully extended, then lower your body in a controlled manner towards the floor.

*Your body should be moving in a synchronised manner.

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Cable Press

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit but now rotate so that you’re in a pronated grip (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm towards the bench. The upper arm should be in approximately a 45 degree relative to your torso. When you’ve reached a point when your upper arm can move no further, press the handles in the opposite direction of the bench until your arm are fully extended.

*Your bench should be central of the cable station.

*Your handles should be should height

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Cable Fly

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit. Your elbow should also be slightly bent (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm in a circular movement towards the pulley, before returning to your start/end position.

*Your bench should be central of the cable station.

*Your handles should be shoulder height

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Incline Machine

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Dumbbell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs then lie back so that you’re in a supine position on your bench.

Your dumbbells should be above your elbows, whilst your upper arm should be approximately 45 degrees to your torso (this is your start and end position for every rep), palms in the same direction of your feet.

Press the dumbbells towards the ceiling, until your arms are fully extended then lower the dumbbells in a slow controlled manner to your start position.

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Change This to exorcise title

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BarBell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width, lie back so you’re in a supine position. Your eyes should be directly underneath the barbell.

Place your hands on the barbell with an overhand grip, approximately 1.5x shoulder width.

Extend your arms to un rack the bar, slowly set the bar to a position perpendicular of your shoulders (this is your start and end position for every rep).

Lower the barbell in a controlled manner towards your chest, your arms should be approximately 45 degrees to your torso. When you’ve reached a point when the barbell can get no lower press the barbell towards the ceiling, until your arms fully extended.

*If you’re training in a facility where you can set the hooks to your preferred height, choose a height in which when you’re un-racking the bar you’re not protracting/over extending to remove the bar.

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Can you spare us 2 minutes for some market research? If so we would like to offer you a weeks free training at the end

Y Raise

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Leg Extension

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Cable Extension

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Ham curl

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DUMBBELL TRICEP EXTENSION

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Reverse Curl

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Zotttman Curl

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Hammer Curl

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Cable Curl

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Preacher Curl

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Spider curl

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Seated DB curl

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Step Ups

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Split squat

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glute bridge

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Hip Bridge

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45 Back Extension

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RDL

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Trap bar deadlift

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Alternating lunges

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Goblet squat

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Hack Squat

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back Squat

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