Part 1: weightloss simplified

This part breaks down the science behind weightloss, we strongly recommend reading it thoroughly, since understanding why you are following the guidelines will keep you motivated and will allow you to perform better. If you are not interested in any explanation you can just go ahead and skip to part 2

Sometimes weightloss can seem like rocket science, with so many different diets and fitness gurus on social media claiming they have created the "ultimate diet", It is hard to figure out what actually works. Losing weight can take hard work and planning, but it in the end weightloss is based on a very simple principle:


Weight Loss = Calories Out (burned) > Calories In (consumed)


Simply put, in order to lose weight we need to burn more calories than the calories that we ingest. To create the best conditions for weight loss we will want to decrease the Calories In and increase the Calories Out. On part-3 we are going to discuss how to control our calories in.



In order to maximize our calories out, we need to understand better how our body spends its calories.

Calories Out (burned) = BMR (Basal Metabolic Rate) + Physical activity +TEF (Thermic Effect of Food)

1. Physical Activity - Physical activity includes our daily activity (such as our work) and ​the exercise that we do. Increasing our daily physical activity is the best way to increase our calories out.

How to increase it? If you have a sedentary job (desk job for example) a good start would be to add walks or light cardio as well as the right exercise program (such as the boot camp classes). If you are already pretty active during the day, great! Adding the boot camp classes on top of your regular activity will definitely help you increase your caloric spending.

2.  TEF - Your Thermic Effect of Food (TEF) is the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage.


How to increase it? Out of the three components it is the least significant, trying to increase it signifcatly will not be worth the extra work.

1. BMR or metabolism - Your basal metabolic rate (BMR) is defined as the rate at which your body uses energy when you are resting in order to keep vital functions going such as breathing. The rate at which your body uses energy to breath and stay warm is an example of your basal metabolic rate.

Every person has a different BMR based on number of factors, such as- Age, Gender, Weight, Height and Genetics as well.  


How to increase it? Increase your lean body mass (muscle). With the right amount of strength training, your body will develop more muscle, and will spend energy (calories) on maintaining it. Now you don't need to worry about developing too much muscle or looking "bulky" as it takes very specific kind of training, diet and often PEDs to make the muscles really noticeable. In matter of fact, as you will see in the next paragraph, increasing your muscle mass will actually make you more "toned". 


Let’s talk about body composition (fat weight vs. muscle weight):


Losing weight won’t necessarily make you healthier/fitter/toned, but losing fat + gaining muscle will.

Let me explain, we have many clients that have trained with me for a long period of time and did not lose a pound, more than that, some of them even ended up gaining 5-10lbs. Yet somehow they became more toned, lost inches all over their body, became healthier, stronger, more fit, and confident about their body.

1lbs of muscle takes less space than 1lbs of fat, so when you start gaining muscle and losing fat you might weigh more but you will look more fit.

If you start at 100lbs with %25 fat (means 25lbs of fat), and you gain 10lbs of muscle, you will be 110lbs, with 25lbs of fat and %22 fat. So even though you didn’t lose fat tissue and you gained weight you did lose fat %. Lower fat percentage with higher muscle tissue is what creates the muscle definition/fit look.

"But I don’t want to get too Bulky!" It is very hard for women to get “big” and muscular because of lower testosterone levels compared to men, strength training will make you more toned not bulky.

That brings me to the next point, get rid of your scale (yes, you heard me right). Obsessing over your body weight can lead to frustration, and unnecessary stress/anxiety. Body weight can be a good indicator of progress but it is not the only one, it takes more than one day to see progress so weighing yourself daily won’t achieve anything.

Another big factor is body type as we are all different and it makes no sense for different people to aim for some universal number on the scale. As you can observe in the picture below:

The differences that body composition can make:


Let’s talk about bad diets/training:

When you don’t do strength training you lose muscle mass, when you don’t do strength training and you do a lot of steady phase cardio (example: jogging, step classes) and calorie restricting (“crash diets”) you will lose some fat, but you will lose a lot of muscle tissue as well. When you lose muscle you damage your metabolism, since muscle burns a very big amount of calories, losing muscle means that your body burns a lot less calories.


The endless cycle of lower metabolism:

Cardio + caloric deficiency →→→ Decrease in muscle mass →→→ Lower metabolic rate →→→ Harder to maintain new bodyweight →→→ More cardio + Bigger caloric deficiency →→→ Decrease in muscle mass →→→ Lower metabolic rate →→→ Harder to maintain new bodyweight →→→ More cardio + Bigger caloric deficiency →→→ (cycle continues a few more times) = Very low muscle mass, Decreased strength and energy, higher rate of injuries, High fat percentage, very low metabolic rate, constant fat gain.

NO SMOOTHIE DIET/DETOX TEA/MAGIC PILL CAN HELP YOU RECOVER YOUR BODY, the only thing that can is maintaining a balanced diet + strength training.



Fat Loss = {Calories Out (burned) > Calories In (consumed)} + Strength training

Now that you have a better understanding of how weight loss/fat loss works, we are going to move on to the next part, controlling the Calories In. Now keep this in mind: You can't outtrain a bad diet. even if you spend hours in the gym everyday, you will have to control the food that you consume in order to make a difference.

Head over to part 2 where we will discuss food choices