The female cycle means constant fluctuations in hormone levels, energy, strength, appetite, mood, and it can change day to day. Does it affect your fat-loss goals?

There is no reason to stop or pause your efforts when it comes to fat-loss or your fitness-related goals.  The weight that stares back on the scales may fluctuate and spike, but it does not represent your fat-loss progress.

There are 3 phases;
The follicular phase (Days 1-14)
Ovulation
The luteal phase (Days 15-28)

There’s nothing to say you cannot lose body-fat in any of the phases, and taking time out is only going to make progress slower. It may become important to adapt to how your body feels and soldier on!

Weight;
Water retention throughout the cycle is common, especially in the luteal phase (days 15-28), so don’t freak out if the scales are showing an increase in weight. It’s water, and not body-fat! This is one reason I prefer the approach of either weighing yourself daily and taking weekly averages, or tracking weight less often when drops in body-fat will be more noticeable.

Exercise;
The cycle can have some effects on your training too. The fluctuation in hormones during the cycle can also have an effect on your training, especially if you’re looking to gain strength.

Testosterone and estrogen are higher during the follicular phase, meaning the feeling of having more energy and feeling stronger, especially in week 2. This would be a good time to hit the weights and gain some strength! This effect is reversed in the luteal phase (Day 15-28) as Progesterone, a catabolic hormone is higher, meaning a response to strength training may be reduced compared to the follicular phase, so don’t beat yourself up for a rubbish gym session!

If you train with intensity, the same workout would feel more intense during the luteal phase. The body will also feel warmer during this phase, so don’t be surprised to feel more fatigued and require more fluids.

Eating;
A woman’s metabolism is typically reduced during the follicular phase, meaning the need for calories is reduced. This reverses during the luteal phase where it’s increased, so time for more calories during week 3 and 4!

Cravings are common, especially for women, and this is more likely to occur during the luteal phase. It’s going to be important to fight these cravings if your goal is fat-loss. In contrast however, the follicular phase is where you’ll be more inclined to train harder, meaning the extra calories are more useful here, rather than when they’re being craved.

Of course, every body is different and variations will occur from person to person.

Finally, it is important to mention that females dieting with a low-calorie intake for longer periods and substantial drops in body fat may lose their period. This is a further reason why a diet should be more structured and monitored to take this into consideration.

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When structuring a diet, alcohol consumption is one of the biggest obstacles we have to overcome.
The most frequently asked questions is… Can I still drink?

The majority of people enjoy a drink, whether it be at home, or socially, despite plenty of warnings about health implications such as mental impairment, weight gain, liver disease and reduced physical performance.

All day you are burning fat, which is pleasing to hear right? The exception is when you’re under the influence of alcohol. The moment alcohol is in your system your body works hard to get rid of it due to it being a toxin, by putting everything else on hold and using it as its primary fuel source, this means…. no fat burning! This makes your weight loss journey difficult!

Alcohol also stimulates your appetite, resulting in you eating more! Because it has no valuable nutrition it leaves you craving other foods (hence the takeaway at the end of a night out!). It’s quite well known that alcohol is dehydrating too. Fat-loss will not happen whilst you are dehydrated!

When it comes to fat loss, testosterone is a key hormone. Less testosterone = less fat loss. Unfortunately the more alcohol we consume, the lower our testosterone levels. For those looking to build muscle, this becomes an issue for them too as testosterone is a big player!

Can you drink and lose weight? If you factor it in to your calorie goals, then yes, but this becomes ever more difficult the more you drink and the more often you do so. Give yourself the best chance and keep your body burning fat day and night!

If you are going to drink, there are better and worse choices.
Our tips would be;
– consume water too, to stay hydrated.
– consume lower caloric drinks such as wine and vodka (not together!).
– be careful of what you eat whilst under the influence.

One probably for the women: "Toning".

If people understood the way you achieve the "toned" look, it would help you get to that goal quicker. Yesterday I heard someone say; "I don't need to lose weight I just need to tone up".

So when people say "toned" they are referring to looking defined and having shape, being able to see a little bit of muscle.... Right?

The belief is that a particular set of exercises or a type of training will achieve this, maybe using light weights with lots of repetitions, or targeting the area you want to look toned, such as doing sit-ups for a “toned” stomach.

The truth is this; the muscle you want to see is already there, every single one of us have abs. The reason some people look "toned" and you don't, is down to BODY FAT. Your abs are there, they're just covered with a layer of fat. If you used to be able to see them, and can't anymore, you've gained fat.

So how do we get to see them? 50 sit-ups a day for 6 weeks? No.

The truth is you can do one million sit-ups a week, you will not see your abs until your body fat drops low enough for them to be visible. How do you do that? Improve your diet.

Don't be of the belief that endless sit-ups will make your abs pop through the fat, or that doing sit-ups will burn the fat from that area, it doesn't work like that. Squats will not burn fat from your bottom, nor will doing tricep dips burn fat from the back of your arms. Yes exercising burns fat, but really you cannot choose where that fat comes off from.

In a nutshell… You can only make your muscles bigger and/or stronger, you cannot "tone" muscle.
If you want to look toned; exercise, improve your diet and the fat will come off, leaving you looking “toned”.

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There's been a huge frenzy around coconut oil, everyone seems to be buying it. Whether it's for cooking, using on hair, or oil pulling, people are buying it and probably don't realise how beneficial it really is.

Coconut oil is a saturated fat, demonized in the past, however we now know for sure it is completely fine to consume, providing a brilliant source of energy with no link to heart disease. The type of fat in coconut oil (MCT's) are sent straight to the liver and turned into ketones. Ketones are key for brain function!

There is suggestion coconut oil can make you lose weight. MCT's have shown to increase the amount of calories you burn per day by a good 5%. In addition, coconut oil has slight appetite suppressing qualities due to the ketones formed. Winner!

Your blood is important, right? Well coconut oil has been found to increase the good cholesterol (HDL) and convert the harmful cholesterol (LDL). There are populations in the world who consume coconut as a regular addition to their diet. The Tokelau consume 60% of their intake from coconuts and eat saturated fat like it's going out of fashion. Guess what? No heart disease.

Finally, its also been shown to help with dry skin, hair health, protection from the sun, a mouthwash.

It is good to see people jumping on a healthy bandwagon for a change!

Coffee is one of the most widely consumed drinks in the world. Some of us start our day with it. A few people have tried to tarnish it by labeling it as unhealthy. Unless it is consumed in excess, it’s not the case.

Coffee is packed full of nutrients and anti-oxidants and has been linked to a reduction in the risk of various diseases, such as Type II Diabetes, Depression, Alzheimer's, Dementia, Strokes some Cancers and Parkinson's. The benefits don’t stop there though.

It’s widely known coffee contains caffeine, a stimulant, which once in the blood travels to the brain and increases brain function, memory, energy levels, vigilance and improves your performance during exercise as the nervous system is further stimulated, in addition to you perceiving your efforts to be easier. You may train harder without even realising!

The best bit? It helps with fat-burning! A few studies have shown it can increase fat-burning by between 10 and 29%, increasing your metabolism by 3-11%. Caffeine will make fat-cells break down, releasing the fatty-acids in to the blood. In a nutshell? Grab a coffee 30-45 minutes before you hit the gym, class or go for a run! Some of the positive effects can be wiped out if you over-consume coffee, so don't over-do it!

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You will no doubt have heard of a Detox Diet. Some Detox diets specifically target one organ, although don't report why or how. Most Detox diets include juicing, blending, drinking herbal juices or teas or taking supplements. There's absolutely no evidence showing benefit, they're simply a fad.

People will defend Detox's, saying things like "last time I lost a stone". First and foremost, well done, however I would guess that weight will have returned since.

Here's why you think they're beneficial...

Most Detox diets result in a large drop in calories, replacing a typical 4-500 calorie meal with a 200 calorie shake/juice etc. You've simply dropped a lot of calories, losing glycogen (energy in your muscles from carbs), which then makes you lose water, resulting in you losing a quick 5-6lbs on the scales. You think you've "lost weight", which you have, but not fat. This is not sustainable, so you can't and won't stick to it, and it would also be unhealthy to do so.

Many people looking for a Detox already have poor dietary habits. Therefore, removing alcohol, processed foods and replacing them with a nutrient dense diet abundant with fruit and vegetables will of course be beneficial. This isn't anything to do with the juice or remedy you're using, but because you're swapping poor quality foods with more nutritious ones. Not rocket science.

Question... where are these toxins you're trying to get rid of?
Lets take one example of a detox, the Liver Detox. The liver monitors the contents of the blood and removes any potentially toxic substances immediately, 24 hours a day, 365 days a year. Toxins do not accumulate in the liver or anywhere else, and as such do not need detoxifying, flushing or anything else. The human body has the ability to excrete toxins that enter the body on its own. There is absolutely no evidence to suggest that a detox diet is necessary or enhance your health.

In conclusion: A Myth and a Fad.
A Detox is a marketing strategy designed to treat a medical condition that is non-existent, and if anything could be causing harm. Detox diets lead people to believe they have been ‘cleansed’ and return to consuming poor food choices only to detox again months later. The knock on effect of poor food choices, lack of exercise, and alcohol consumption cannot be ‘flushed’, 'Detoxed' or ‘cleansed’ from the body. Save your money and make better choices.

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Once upon a time in the not so distant past we believed that fat was bad and that low-fat diets were healthy. Then, we slowly realised that not all fat was bad. Some fats proved to be really healthy. So, we changed our old-fashioned demonisation of fat in general, and learnt the concept of “good fats” and “bad fats”.

When we made the stupid mistake of banishing fat from our diets, we lost one of the best sources of energy on the planet, and replaced it with sugar which is at the root of every major epidemic that has a nutritional component (diabetes, obesity, Alzheimer’s, heart disease, fatty liver disease etc.). We removed sources of calories with significant health benefits (i.e. fish, olive oil, nuts, avocados, grass-fed beef, coconut oil, free-range chicken, eggs, whole-fat yogurt) all in the hope of attaining some magic health and weight benefits believed to be achieved from a low-fat diet.

It hasn’t worked out very well.

Diabetes has risen hugely, as has heart disease, degenerative diseases are becoming increasingly linked to high sugar diets and the overall state of the nations health is well documented and clear to see.

Our advice on fat? If it occurs naturally, hasn't been altered by humans, or fed toxins by humans, then consume.
If its been subject to processing using chemicals and toxins then its going to have consequences on your health, therefore avoid.

I witness many people sipping green tea. I refuse to believe they drink it for pleasure, because let's face it, it doesn't exactly taste amazing. A relative of mine thinks it "tastes like dishwater".

It's widely labelled as "healthy" and rightly so. Here's a few reasons why;

- It contains 'flavonoids' and 'catechins' which act as anti-oxidants, protecting your cells from 'free radicals'.
- The caffeine dose acts as a stimulant, aiding brain function, concentration and exercise performance.
- It contains 'L-theanine', an amino acid which crosses the blood-brain barrier and helps with anxiety through the release of dopamine.
- It can increase your metabolic rate ('metabolism') by 4-5%, meaning your body burns slightly more calories.
- It has been linked to a lower risk of developing cancers such as breast, prostate and colorectal cancer.
- It is being linked to a decreased risk of developing degenerative diseases such as dementia and Alzheimer's disease.

BUT

As much as it has health benefits, it is not a magic ingredient that will suddenly make you lose weight. It is the equivalent of a screw or bolt in a car. It helps, but there are many many more important things needed first.

Don't like it? Don't drink it.

If you haven’t heard of “The 5:2 Diet” it is basically a way of dieting where you “diet” 5 days a week and eat “normally” the other 2 days, to give you a break.

Sounds perfect right? Dieting with 2 days off a week to eat your favourite foods?

I believe it’s a great idea, there is just one slight problem… Most people eat far too much in the other 2 days and cancel out any progress made in the 5 days.

The solution?

Let's say you need 2000 calories to maintain your weight, hitting around 1600-1700 per day would be a good start to start your fat-loss.

So if you decided 5:2 was for you, then Monday-Friday 1600-1700 calories is the maximum, Saturday & Sunday you can have 2000 calories.

What people tend to do is have the 1600-1700 Monday-Friday, then have 3000 Saturday & Sunday because they’re “cheat days”.

I don’t teach 5:2 to my clients, but effectively what we do is the same. If things are going well and we want to make progress a little quicker then it may be a little more like 6:1. On the other hand if someone has been on board a while and needs a longer break, perhaps has social events coming up, it may turn in to 4:3.

My favourite thing about 5:2? Despite only dieting for 5 days a week instead of 7, it’s a lot easier to stick to. It may, for example, take 12 weeks instead of 10 to hit your goal, but isn’t that better than trying to do it in 10 and having to “start again on Monday” because you undid your hard work in 1 weekend? I’d say so.

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Everyone who’s ever walked past a gym will have been preached at to eat more protein, or drink a protein shake, but here’s why the people who advocate high protein diets are actually right…

“Protein” comes from the Greek word meaning “a first” – hence it’s priority as the most important macronutrient (ahead of carbs and fats) to get right.

The biggest problem I see? 9/10 under consume protein, and some drastically so.

Carbs for breakfast, carbs for lunch and only a serving of protein (usually through meat) in the evening. This is often the norm.

I always stress to clients that every meal should have protein included. We also set a minimum target for the day.

But why? 4 main reasons;

Repair and growth – your demand for protein is greater if you are exercising. The recommendations found on the internet just aren’t enough. If you’re in a calorie deficit (losing body fat) then protein needs to be high to stop your body breaking down muscle tissue. Wanting to build muscle? Same applies here.

Satiety – protein keeps you fuller.

Increased Metabolism – The increased thermic effect (TEF) from eating protein means it costs more calories to break down and digest the protein.

Other – every component of the body needs it, from your cells, your bones, cartilage, hair, skin and your blood. It’s not just for building muscle!

How much should I have?

Your calorie intake, training intensity/volume, your gender, your carbohydrate intake and your muscle mass all play a part in distinguishing your protein goal for the day.

Aiming for 20-25g per meal is always a good place to start.

(Myth busting: “doesn’t eating loads of protein cause kidney problems?”. No, it doesn’t. There’s never been any evidence for this.)

Grab my free fat-loss starter guide here - you'll also receive some of my clients' recipes that helped them succeed.