Posts tagged fitness
food poisoning...FML

so… this past weekend I got some food poisoning


to be honest, I don't think it was food poisoning. 


But my body was rejecting too much junk food over the weekend.


I mean, I really went to town.


I know this isn’t what you expect to hear from a fitness professional


But that’s what I did. 


I’m not proud (but shit, at least I'm honest!)


I want to restore my health, and your faith in me (!) so here’s what we are going to do:


> lay out some basic rules for eating healthily


> set out the PILLARS OF LIFE to live your code each and every day


> be more active, let your body act like a human body, rather than an insect locked in a cubicle. 


The goal is to NEVER sit there, late on a Sunday/early on a Monday morning, hugging the toilet, crying out 'I'll never eat shite food again!!!'




If you've ever drunk too much - yeh it felt like that, just without the guilt and fun memories.


Anyway, onto today's lesson team....




1) Ban bread, pasta, gluten/wheat products 


If in doubt. Don’t eat it.


The breakdown of wheat products in the small intestine can negatively affect gut bacteria.


This may cause you to get bloated, feel a little sick after eating, or have a bit of a sugar/energy crash after eating.


Gluten has been shown to give coeliac type symptoms (abdominal pain, bloating, constipation, diarrhoea etc.) EVEN IN NON COELIAC subjects.


So don’t think you are ok to eat these products, and really, what’s the harm in taking them out for a little insurance and the massive upside of potentially improved digestion and overall health?


Ban em!


2) Limit sugar consumption


This probably doesn’t need much explaining.


Sugar ingestion increases the release of a hormone called insulin, which brings your blood sugar levels back to a normal level.


If this response happens too often, however, you can become resistant to the effects of insulin (kind of like your mate who can drink 10 pints and not get drunk - they are resistant to the effects).


Insulin resistance is also known as diabetes.


Limiting sugar consumption also helps you to make good food choices. Blueberry muffin or scrambled eggs? Hmm, now you have a critical thinking framework to use. Eggs don’t have sugar in, so pick the eggs.


Make sense?


3) Limit dairy consumption


Dairy contains lactose, which is a type of sugar (disaccharide).


Many people are intolerant of the way this sugar breaks down in the gut, basically because it isn’t fully absorbed.


This unabsorbed lactose then ferments in the small intestine (which sounds bad enough), and may result in bloating, abdominal pain or diarrhoea. 


Although it must be noted that removing dairy also means removing the main source of calcium in most people’s diets, so focus on getting a lot of nutritious foods, e.g. oats, spinach, nuts, legumes - good whole foods basically. 


** *


Overall, limit dairy and sugar (but you can still have a little bit) - but ban bread/pasta and gluten 


You will feel a million times better and have a ‘code to live by’ which will help you pick healthier foods.


Tomorrow we will work on our PILLARS OF LIFE


Which will be things like, morning rituals, meditation, tips & tricks on being lazy whilst sticking to a meal plan


Talk to you soon guys


And, I feel a million times better now, perhaps I had to go through the experience to help you all better (and sort myself out!)


Rise Above




Anthony Shaw


Head Coach

Raw Strength Gym



IF you’d like to get involved on our free 6 week transformation challenge and receive all our systems for habits, meal prep, calorie targets, strict dieting and more - plus a coach to walk you through each level - then book a consultation with me below


If you’d like motivation to stick to your diet and training plan, training partners and a supportive, fun social environment - then join the 6 week program 


And if you’d like our full, best-ever body transformation program including up to 5 sessions a week in our awesome, private gym - a coach with you every step of every workout - and guaranteed results with the skills to keep it going for the rest of your life - then book a consultation! 


Here’s my schedule:


Email me back if you have any questions at all





Jay's Tips: 5 Things NOT To Do Before Training

When we look at fitness and training at RSG we always try to first look at the science behind any fact that is thrown our way. The problem with doing that nowadays is that everything can be very easily ‘backed up’ by science and sometimes looking at the “facts” just adds to the confusion.

The main issue is that anybody and everybody can voice their opinion and due to the digital world, we live in, we can all see it.

You should eat this but wait…don’t eat it. No, you can eat it but only now whilst you stand on your head with your fingers in your ears.

There’s too much conflicting information out there about what you can and can’t do when it comes to getting in shape. Raw Strength’s goal is to filter out the BS thrown around by the fitness industry and to silence out all the noise so you only hear what is absolutely necessary.

One way to do this is to give you 5 things you definitely shouldn’t be doing before you embark on a training session. Enjoy!

Eating Right Before Training

This one is simple, eating right before a hardcore workout isn’t going to end well for anyone.
How close is too close? This can really depend on how your body has been built; some can literally eat just minutes before training and there are others who need a good couple of hours to allow ‘settling’…to be on the safe side, the general rule is at least 60 minutes. So why is eating right before a session a no go?

Scoffing your face before a training session (particularly carbs) can make you feel sluggish –this doesn’t bode well for an awesome, productive workout. To digest your food properly, you need your blood to be going to the digestive system in order to help break down the food. Once we start training, the blood will head straight towards your muscles, leaving that food you just ate sat right in your gut and of course, not being digested.


Eat Carbohydrates

If fat loss is your goal, eating carbs before training is not the essential that you may have been told. Feeding to fuel your workouts is an individual thing, just like all aspects of nutrition. The idea that you “need” carbs for energy is outdated and just plain wrong. Carbohydrates (as glycogen stored in the muscles) do fuel a large part of our workouts but they are not obligatory pre-training as they tend to blunt the optimal fat burning effect by raising insulin levels.

Does this mean that carbs and fat loss don’t go together? No, it isn’t that simple, but it does mean that carbs pre-workout are usually an unwise decision if fat loss is your goal.


Drink Alcohol

You may laugh at this one but in all seriousness, you will be surprised at how often this happens, especially during the summer. It should be common knowledge that training under the influence of alcohol is a big mistake for many reasons, the most important being due to the higher risk of injury.

Being under the influence numbs our senses, making us much more vulnerable to hurting ourselves or worse…someone else. Alcohol is also a toxin to the body, so as soon as you start to train with alcohol in your system, your blood will start moving around your body, simply helping the alcohol get to other areas of the body quicker.


Static Stretch

To stretch or not stretch? That is the question that seems to be a controversial one in the fitness industry. The answer all depends on the type of stretching. Static stretching before a heavy session has actually been proven to decrease performance and tends to stretch your muscles much further than you actually need them to be stretched.

To prepare your body for a physically demanding training session, dynamic stretching such as hip grinders, lunges and squats has much more of a positive influence on power and muscle strength than traditional touching of your toes. Couple that with some dynamic effort or plyometric work such as jump squats and ploy push ups which will wake up and excite your central nervous system and you will be fired up and lifting more.

Too Much Sleep

If you’re looking to have a training session worth doing, watch out for having too much sleep. Too much resting can cause problems when working out, especially if you wake up feeling groggy and in a rather ‘relaxed’ state of mind.

If you are training in the early morning, ensure your mind and body are ready for it as not only will you not be hugely productive but you also run the risk of injury if you’re half asleep whilst hitting heavy squats and deadlifts. If you really have to hit the ground running as soon as you wake, spend a little time getting warmed up before you get into the heavy stuff.

So there you have it! Go train hard :)

I thought it was forever....


Years ago I worked in a bank.


It gave me some regular cashola to help run the gym in the early days.


But damn, I HATED working there.


I hated getting up every monday and NOT working on my passion.


I hated the feeling of wasting time telling idiots why they didn't have any money in their bank accounts (uh....maybe the reason is this £5 million repayment of a wonga loan!!??)


And above all, I hated getting to the gym each evening WIPED out from a days banking.....then at the end of my gym shift knowing I had to do it all again the next day.


I thought I'd be there forever. 'twas a horrible catch 22.


Yet the day I quit was the most relieving, pleasurable F-you I've ever had.


But looking back it was bittersweet.


Because there was actually NO good reason to quit.


At the same time there was NO good reason to stay.


This TRICKED my brain into waiting for....dun-dun-dun.....


the 'right time' to quit


Fuck the right time!!!


You heard me


It doesn't exist.


I could've quit after a week and I'd have been fine.


The worst thing I did was let myself get comfortable with the security of regular pay.


Why am I telling you this?


Because my choosing to stay at the bank whilst hating it is EXACTLY the same as your situatino right now.




You are choosing to stay weak, overweight and depressed but you hate feeling this way.


You're waiting for the right time.


meh.... it doesn't exist.


Just decide to be successful.


decide to step up, put your hand up and say "Ant, I want your help please."


Email me, message me, post on my facebook profile, text me (number's on google), go on the website


or click here and apply for our next program:


it's only 97 quid for expert coaching and a guaranteed result for f's sake!


But if you do none of those things RIGHT NOW


Then you are choosing to be average.


you have free will, liberty and freedom of choice


Use it.


I have much more respect for Bob who works at the bank and hates it but CHOOSES to remain because he lives in a cardboard box and he'll be retired 5 years from now.


versus Ricardo, who works at the bank and hates it but is WAITING for the right time to leave.


“I know people that are dead at 25 and don’t make it official until they are 80.” - Grant Cardone.


what are you waiting for?!!


Exercise your decisive power today and let's get you a healthier, stronger, happier life.


Finally for today.....there may not be a right time, but there sure as hell IS a wrong time!


And the wrong time to apply for this program is tomorrow evening onwards because application deadline is tomorrow afternoon!


5 places left on the 28 day transformation


Want in?


Click here:










my weird trick of fitness....

my weird trick of fitness....


I was walking through the park this morning


Coffee in hand


Sun a-blazing (weather's been awesome and makes you FEEL so much better, right?)


...then I saw them....


A bunch of mums, with their prams, absolutely getting after a workout


Blasting out the tunes


Burpees, lunges, bench press-ups, step-ups, squats


Good on em.


And it got me thinking....


When you enjoy your training, you will achieve your goals.


Enjoyment = success


No enjoyment, no success.


Unless you're a freakin disciplined machine. Maybe you could force yourself to get in shape that way.


Unfortunately, I'm lazy, I like to eat lots of food, I don't like to move about.


Maybe you're' the same?


Funny thing is I own a gym and I'm in shape, pretty strong, healthy.


So what's the secret?


I train with my friends, I get the coaches to train as a team


I get competitive with them and with myself


I build my diet around foods I like to eat (bacon & eggs anyone!?)


I have a spreadsheet with a list of workouts on that I satisfyingly highlight green when the workout's complete


I just lurve seein those green squares stack up!




Cos I bet you a billion dollars you aren't experiencing amazing results, fun, happiness and strength from your fitness like I am.


Are you actually experiencing:


> forcing yourself to eat food you don't like, or starving yourself?


> having one cheat meal bleed into a cheat 2-3 day bender of cheese, wine and chocolate?


> getting home from work with zero desire to get changed and hit the gym? (...another thing that gets harder when it's sunny!)


> training solo, or with a boring PT, or trying to train at home?


> not seeing results for all your hard work and wishing you could see just a little difference in the mirror?


I can solve all that.


We run a 28 day kickstart program called LEAN in 28 that will teach you optimal nutrition in a simple way, train in a fun, private gym


....and a coach will MAKE SURE YOU DO THE WORK


^^^^^ don't underestimate that last bit


how much is it?


> 3 workouts each week for 4 weeks (should be £120 for 12 sessions)

> nutrition program and 24/7 support (should be £100 for writing the plan and the support)

> fun, enjoyment, training with your mates! (priceless!)


yet this is ONLY 97 quid.


Come on, that's you stopping drinking wine, skipping a few starbucks coffees and takeaways and you're covered!!


But remember what I said about enjoyment and success?


The most common thing I hear from our clients is this:


"I never thought I'd actually enjoy going to the gym!"


Well believe it.


The catch?




meaning apply NOW to secure one of the remaining 5 places.


Click here to apply:








My Advice on Eating Clean Foods

Be honest, do you struggle to eat healthy foods every day?


I sure as hell do.


Today I share the secret to staying on track.


I've always struggled to eat clean foods, in the amounts that would support my training goals.


A problem I've been aware of since starting training years ago.


A problem you're likely experiencing right now.


But the thing that fixed it for me is not what you think.


You see...


I first thought the problem was me not knowing what to eat, when, how much. etc.


So I made plans


Searched for recipes


Made a meal schedule


All that good stuff.


Yet I still seemed to find a way to eat cheesecake and huge portions of homemade curry, chili....stuff that drove my caloric intake through the roof. I saying that planning, recipes and schedules don't work?


Well, they kind of do.


But I was missing one key piece of the puzzle (and you might be too)....




The diet you will do is the one that is most convenient.


If you wake up in the morning and you're planning on making an omelette and prepare your lunch, snacks and protein shakes.....


What happens when you're hungover one morning?


Or the washing up hasn't been done and you can't find a frying pan or any clean lunchboxes?


Or you wake up late?


AKA - real-fucking-life!


Well, then you're fucked.


If you're anything like me you'll nip through Starbucks drive through for a caramel macchiato and a bagel for breakfast.


Some sandwichey, sugary meal deal for lunch


Then a frozen pizza and some ice cream on the way home from work.


^^^ real examples from my life by the way haha


Great work Ant, you've just consumed 4000 calories, mainly sugar.


That's set me back a few days then.


just ONE day like this each week seriously reduces results.


Two more more days like this means zero fat loss is happening, probably joint inflammation, poor recovery from training...


.....basically a load of bad shite.


But what do you notice about my starbucks-meal deal-pizza kind of day?


It's convenient right?


So if I'm going to stick to my recipes, meal plan and schedule it MUST BE CONVENIENT for me.


That said, here are a few things I do to make food more convenient:


> buy no-drain tuna


> eat microwave rice and microwave veggies


> make slow cooker meals (waiting for me when I get home whoop!)


> make wraps (gluten free if you like) with pre-cooked slices of beef, with cheese, olives, mixed salad. Grab out the fridge and slap it together.


> use a nutribullet for protein shakes


I bet you can think of loads of cool ideas too


The main focus is on 'time to plate'


If a pizza takes 15 mins to cook and be on my plate


Then I'll eat that over a clean meal that takes 20 mins to prepare, say lamb chops, halloumi cheese and spinach.


Damn. I really wanted those abs.




I won't wait that extra 5 minutes.


I'm not disciplined enough to withstand a sugar craving


I'm not focused enough to prepare 4-5 days worth of meals in a row


Some of my clients are better food preppers than I will ever be!


But if I surround myself with clean foods that are easy to grab and stay on track, well then I know I'll be successful no matter what.


Hope that helps a few of you today :)


Train hard




Anthony Shaw


Head Coach

Raw Strength Gym, Warrington


PS - the '6' in 60 days shred starts next week, secure your place today and you will:


> lose 6kg of bodyfat and learn to KEEP it off


> gain 6lbs of muscle and feel awesome, less joint pain, more feeling good every day


> £600 cash prize for the best transformation


it's time to become the greatest version of you.


Fill out your form here:


MEN >>




I'll talk to you soon




Fitness isn't that hard...

Deep breath... it's RANT time


Here we go strength fans!!


Right, I'm fed of seeing people failing to follow through on their goals


Good people too


People who should know better.


People who claim they don't have time to make a meal plan


yet have seen EVERY damn episode of that Tom Hardy thing on BBC


What. The. Fuck.


I'll change your life right now:


Get a blank piece of paper.


Right down the numbers 1-6


Odd numbers are meals


Even numbers are snacks


Make a meal plan. 3 meals, 3 snacks.


hell, eat chicken and brocolli, or omelettes every meal if you have to


And just make every snack a protein shake and 3 almonds


There is NO benefit in details when you're lost.


Details slow you down


And you ALREADY know the healthier choice between a salad and a pizza.


The intellectuals among you may wonder how many grams of leucine there are in a chicken breast versus a sirloin steak?


Well it's pretty fucking irrelevant if you're eating chocolate and KFC every day isn't it?!


You want results, right?


To be leaner, sexier, to stop traffic with your washboard abs or buns of steel, yes?


Well then invest 10 minutes a day into a meal plan.


The first day to write it, the other days to prep and quickly order food online.


Most supermarkets will deliver your chicken, broccoli and eggs to your door!


Plan it, order it, make it, eat it.


So simple isn't it?!


Yet why are we (me included) all struggling to do this?


Because we want it to be harder


We want to think it's complicated


We want to know we're special.


We want to have a damn good excuse to blame our wobbling bellies and rubbing thighs on.




and excuses are a coping mechanism.


~ Truth is, eating too much sugar, and too many calories, added up over months, slowly adds body fat -


hey, you didn't see it coming on the scales?


Me neither.


But we've been foolish, stupid and the weight has crept on.


So there we are, overweight, unhappy and looking for a complicated reason to blame.


'my metabolism is slow'


'I've always been fat'


'I can't stop eating oreos'


Honestly, I've heard all the excuses, and made several myself.


BUT - when you peel back the awkward truth and realise that body fat accumulates in a simple way.


And the way to get rid of it (a meal plan) is pretty simple too.


Well then it actually gets HARDER to get rid of the body fat.


Because FIRST you gotta admit you've been a bit of a lazy dickhead.


For example, it's pretty simple to be a millionaire....


You wake up before everyone else, work hard on the right projects, stay smart with your money and add massive value to other people's lives. And do this for 20-30 years with minimal down time.




But how many of us are rocking the Rolls Royce on the way to work?




Patterns be emergin' !!


When the way is simple, but the time commitment is LONG, we choose the simple, short time commitment.


Meal plan and losing body fat = simple to do, long commitment


Watch Tom Hardy, eat ice cream and gain body fat = simple to do, short commitment


So check your commitments


If you're always making excuses, and I might add, believing your own horse shit, then you will NEVER be successful.


You'll always be a shadow of what you could become


Time to grow up, get some courage, and admit that you've made some mistakes.


To sum up:


"The definition of hell; on your last day on earth, the person you could have become will meet the person you became."


What will that feel like for you?


train hard




PS - I'm launching an awesome new program on Sunday @ 10am


lose 6kg of body fat in 60 days, best transformation wins £600


but you MUST be on the early bird email list first, so click below for details (info, cost, location, times etc.)






Live in or near Warrington? This is for you!

We're looking for 20 people that would love to kick start their body transformation on our next '6' in 60 Days' challenge so you can look and feel great in 2017.

All the info (start date, location, cost etc.) is here:



So if you:

- Want to lose 6kg of body fat, gain 6 pounds of lean muscle and absolutely transform yourself

- Want to lift weights and get super strong, really really strong... then we'll help you add at least 30kg of total strength to your squat, bench and deadlift in the gym

- Can train at our New and Improved Gym in Warrington (Birchwood Park WA3 6AX) 3-4 times a week

- Are able to invest £44 per week in massively kickstarting your progress

- And willing to follow an individualised nutrition plan.

... then you might fit the criteria to join our '6 in 60 Days' Transformation challenge.


The best part?

The best transformation over the 60 days will not only walk away with a new body but also....

... a £600 CASH PRIZE! 

See more info and JOIN THE EARLY BIRD LIST by clicking the link below.

WOMEN click here:

MEN click here:


Anthony Shaw

Head Coach
Raw Strength Gym, Warrington

is herbalife a scam?

The Incredible Adventures of Herbalife!


Oh yes, it's time for a good old rant again.


Today we are talking down herbalife.


Expect unbiased reporting as usual ;)


I see so many people trying to make money flogging bottles of this chemically castrated cat-food to their friends and family that it makes me sick.


I get that you want to make money.


It's so sexy, the alluring 'work from home' headlines.


Unfortunately they are selling a dream that will never come true.


A quick google reveals several high profile legal cases against the company. Being accused of running a pyramid scheme.


Meaning, you get in at the bottom and you lose.


Google 'herbalife side effects' for a quick way of turning green too.


But that's not what I want to focus on today.


Today I want to make at least ONE person read the damn labels of what they are eating.


Hopefully that person is you.


When you look at a label, let's say of a packet of rice, you are looking for a few things:




If there is more than one ingredient, and it's a main part of a meal (the meat and veg) the general rule is put it back on the shelf.


More than one ingredient is the definition of processed food. Although some things are ok (explained in point #2).




If there are carbohydrates in the food, you're looking for a lower amount of sugar.


Let's say you are buying a few items that DO have multiple ingredients (whey protein powder, mayonnaise, mustard, peanut butter to name a few), then less sugar is better.


Compare a few. Use your logic.




Back to Herbashite.....


So after 20 minutes of searching for information about what's actually in the shakes, I realised:


The Herbalife company is running a cover-up.


It's so hard to find the damn labels online that I had to ask myself if they were hiding the information on purpose.


After 20 mins I FINALLY found the right ingredients for their 'Formula 1' shake.


Gotta be honest, I discovered a few scary things:


#1. There are more than 36 ingredients!!


The primary ingredient being sugar (fructose).


Now compare this to chicken having just one ingredient. I literally don't know what most of the ingredients are! Would you put that chemical cocktail into your body?




#2. There are 56g of carbs per 100g.


Hmm. That seems pretty high for someone wanting to lose fat.....


Ah yes, a quick check on the Sainsbury's website and we can find less carbs per 100g in a fucking Snickers bar!


Meaning their ONLY claim to being a viable weight loss strategy is purely based on limiting calories.


Well guess what? Limiting calories by removing fat is a purely mathematical approach to weight loss. You need fat!


Increasing the amount of sugars and chemicals in their products is probably because it's cheaper to make.


Ever read the label on pet food?


They include things like ground up bones, ASH, inedible things like that.


Well, herbalife shakes are the human equivalent.


I can see the board meeting now....


BOB: "What's the cheapest way we can make this, so it still passes as fit for human consumption?"


RICARDO: "We could copy the recipe for cat food, take out the ash and bone dust, and maybe add in some fructose, corn syrup, hmm, some other cheap chemicals?"


BOB: "Ricardo, that's....that's fucking brilliant! Now, do you think we could convince poor, unsuspecting people to flog it to their friends and family so we can kick back and do some Crossfit?"


RICARDO: "Let's tell them they could earn money whilst working from home!!"


[Camera fades to black, villains laughing hysterically....]




Look guys, here's how I see it....


Herbalife focuses on calorie restriction. They do not care if most of the calories you consume are sugars....


...cos hey, it's less than 200 calories per serving! Whoop!


I'd rather eat the snickers bar.




To sum up, the only reason this is a massively successful company is because the marketing manipulates your emotions.


Want to lose weight fast?


Of course you do.


Is it possible?


Not really.


Drinking sugar water and chemicals whilst limiting calories may be a great way to appear lighter on the scales.


But it's not making a blind bit of difference to your fat cells.


Eating clean foods and training hard. Showing up every day and having daily motivation and support is the ONLY way to get in shape.


Dare I say it, daily hard work is the SECRET.


Read them labels!


train hard.




We could stop calling it 'weight loss'....


Conditional happiness happens when you say things like:


"I'll be happy when I fit into my bikini"


"I'll be happy when I get a promotion"


"I'll be happy when I bench press 100kg"


The happiness is conditional on you achieving whatever's in your mind.


Therefore, and this is THE most important thing....




Which is what I believe is the entire problem with the phrase:


"weight loss"


^^ what does that even mean?


My grandad always says, if you wanna lose weight just cut your legs off!


But if you want to lose FAT, well that's very different.


And that's where the weight loss industry falls down for YOU as a consumer.


Herbashite and other shake companies, you gotta give them credit.


Their products do make you lose weight.


But only through the same mechanisms that kill people through dysentery.


Drink sugar water and rapidly lose water weight.


'YAY - 7 pounds down in my first week!'


But ZERO health benefits.


I'd like to suggest we start calling 'weight loss' by the more accurate term of:




I'd love to tell people I'm a 'Master of Gains'


I'm the 'Gains Guy'


I'm a 'Gainz Coach!"


Could go on all day :-)


But this term causes you to hold your actions accountable to your health.


'Does this improve my health?' is a much better question than 'does this help me lose weight?'


When we improve the questions we ask ourselves, we improve the answers.




a focus on weight loss triggers a limited mindset.


You will begin to focus on what you can't have any more.


Immediately thinking up ideas such as:


"I can't have my Starbucks caramel macchiato everyday now"


"I can't be lazy, gotta sleep less, get up early and go jogging"


"I can't eat crap, gotta cut back on sugar"


"I can't eat too many carbs, just salad everyday from now on"


Honestly, if you ask yourself "how can I lose weight today?" you'll see similar restrictive answers.


Let's compare that to "how can I improve my health today?"




Subtle difference in question, big difference in how I feel.


Now I'm thinking:


"I could hit the sauna and relax for 20 mins"


"I could grab an early night and read my favourite book"


"I could go for a walk with my girlfriend"


"I could eat some fish, steak and eggs, roast some mediterranean veggies and have a greens smoothie"


"I could carry a water bottle with me and make sure I drink it all before 5pm"


You with me?


Swap the questions


You'll feel different.


Lighter, freer, easier....


Maybe you'll even feel Happier!


Train Hard




"Master of Gains"

Please stop weighing yourselves...


I used to love weighing myself, probably did it twice a day EVERY day.


I'd get obsessed about gaining weight for rugby.


I'd even set weight goals for each day.....'I'm gonna hit 13 stone by the end of today or die trying!' I'd affirm to myself.


Then inevitably the scales would make me unhappy as I wasn't heavy enough.


So I'd eat a pizza, 6 bananas and a protein shake....purely to re-weigh heavier a few hours later.


The key observation here is this:


"My weight influenced my eating habits"


Which is the exact same as you getting on the scales, not being happy with your weight, then starving yourself as a result.


Undereating is the BIGGEST mistake I see in my clients when they want to lose body fat.


If you do not eat the minimum calories required for your body to stay alive, you don't magically lose body fat.


First your body slows down energy turnover (metabolism) so you don't burn as many calories at rest.


Your appetite drops and you won't feel as hungry.


Your body gets into a vicious cycle of not feeling hungry yet requiring more energy to get out of starvation mode.


Bottom line is - eat more.


But emotion-wise, this is very hard to do when the scale is saying you're 'too heavy'.


Because we all think eating less = weighing less.


not true


Make sure you are eating clean foods, limiting carbohydrates (mainly low carb meals, carbs after training), and training intensely 3-4x per week.


And you will lose weight.


Specifically talking calorie targets, this may mean you need 1700 calories or more each day, but you are only actually eating 1000 calories.


You may have to almost double your food intake!


Or, you may be eating 1000 calories 3-4 days per week, then overeating 2000+ calories 3-4 days per week.


This is bad. Because undereating puts your body into starvation mode AND prepares for fat STORING.


Overeat in this 'mode' and you will unsurprisingly store fat!


So focus on eating more, but also eating consistently (calories vary no more than 5% each day).


For example, if calorie target is 1700 per day your consistency can vary like so:


Mon - 1700

Tues - 1740

Weds - 1617

Thurs - 1780

Fri - 1702

Sat - 1650

Sun - 1735


^^^ that is consistent.


Compare this to:


Mon - 1200 (missed breakfast)

Tues - 989 (only ate one big meal and a few biscuits)

Weds - 2300 (went out for lunch and pizza for tea)

Thurs - 1013 (missed breakfast again)

Fri - 2400 (bottle of wine, cake and a few sandwiches)

Sat - 2000 (burger and chips, another bottle of wine)

Sun - 3000 (skipped breakfast, ate cake and a roast dinner)


^^ if all other meals in this inconsistent week were clean foods. Then you could be fooled into thinking you are eating correctly because you're eating clean 'most of the time'.


A few high calorie foods though and it's easy to overeat!


Compound the misery of not losing weight by weighing yourself daily and seeing the weight shoot up or remain the same.


And.....SHIT. Panic panic panic!


The above examples have a daily average calorie intake that's about the same.


But the consistent 1700 cals per day scenario fuels the muscle and burns fat.


The other inconsistent 1000-3000 cals per day scenario starves the body then stores fat.


And just to discredit weighing scales, your weight will fluctuate due to:


> undigested food in your intestines


> hydration levels


> whether you need to urinate or not


> salt levels/water retention


> low carb/high carb foods (glycogen storage)


....not so much body fat loss.


You may have retained water, need a big poo and then get upset that you are too heavy.


Crazy, right?


Consistent eating, every day, training hard WORKS for fat loss.


The dirty secret of fitness is that boring, daily hard work is always the way to progress!


....but it's very hard to do by yourself.


So get some friends around you, have someone give you a good plan and hold you accountable to do the work, and you can stop weighing yourself and start buying a smaller sized pair of jeans.


Train hard.