​Was that fun?

​Here's where you can check your knowledge.

1. Losing weight is NOT the same as losing fat.

You can lose weight by losing water, or losing lean muscle. In both cases the scales will show that you’ve ‘lost weight’ but you haven’t lost any fat.

Fat loss and weight loss are not the same thing.

The most important goal is to have a health body composition. That means a healthy body fat percentage, great lean muscle and healthy, strong bones. For some women to achieve this, they need to lose weight, for others they will need to gain weight.

Why would they ‘gain’ weight?

Well, if they lost 4 kg in fat, and gained 5 kg in muscle, they’d weight 1 kg more, and they’d look fantastic!

2. Burning fat is a direct result of your metabolism.

Exercise and eating can effect your metabolism, and so can stress levels, sleep and your hormones. But in the end, it’s your metabolism that determines whether or not you burn fat.

So, if you want to burn fat, you need to understand how your metabolism works, so that you can then manipulate it based on your desired lifestyle and the end result you’re after.

It’s not as simple as exercising more and eating less.

3. If you eat more, you will NOT always gain weight.

First, we need to know what you’re eating more of!

You could eat more of a certain type of food and feel very full at the end of the day, and yet have consumed less overall calories.

Or, you could consume less food that is highly energy dense, feel hungry all day, and yet have consumed a massive amount of calories.

So, it’s not how much you eat, but what you eat that matters most.

The Elegant Eating Solution helps you feel satisfied all day, and yet you’ll only be eating the energy (calories) you need to get strong and lean.

4. Long cardio sessions are NOT the best way to burn calories.

Long cardio session do burn calories, but it’s not the best way.

The best way to burn ‘calories’ is through high intensity internal training in 10-15 minutes bursts, and resistance training (lifting heavy weights) in a 30-45 minute session.

If you love a long cardio session for the mental benefits, then go for it, just know that it’s not the most efficient way to burn burn fat.

5. Make sure you avoid insulin resistance

A lot of fear has been generated about insulin, mostly because it’s called a ‘fat storage’ hormone.

And while insulin does tend to promote fat storage, its primary effect is to help the liver deal with the sugar you eat.

When you eat carbs, you will also get insulin spikes. This is normal, it’s your body's smart way of dealing with a big influx of sugar in your blood.

There’s nothing ‘wrong’ with having insulin in your blood, so you don’t need to always ‘keep it low’.

The problem is when your blood is always full of sugar and insulin is in constant release, because this can eventually lead to insulin resistance.

If you follow the Elegant Eating Solution, then you won’t have a diet that causes continuous spikes in blood sugar and your insulin will take care of itself.

You don’t need to be one of those people stressing about ‘insulin’, instead you’ll be one of the people who just enjoys eating and feeling fantastic.

6. To get lean muscles, women DO NOT need to work much harder than men

It’s often thought that because men have testosterone they have greater muscular potential than women.

Women don’t have testosterone, but they do have oestrogen, and oestrogen helps them build feminine muscle. Women will only end up looking like a muscle-man if they take testosterone, something I absolutely do NOT recommend.

Through resistance training, a woman can develop strong, powerful and elegant muscles, and move away from weak, de-conditioned muscles that don’t support them or enable them to live a full, functional life.

Your potential is far greater than you give yourself credit for.  It’s far greater than what society gives you credit for.

Stick it to society. Stamp all over your self-limiting beliefs.

You can achieve more than what you think. I’m living proof.

7. If women lift heavy weights, they will NOT create too much testosterone

Forget worrying about all that man-woman comparison. Follow a program like the Elegant Eating Solution and you will optimize your female hormones, feel amazing, protect your future health, and look beautiful, elegant and strong.

8. It IS possible to burn fat and gain muscle at the same time.

A lot of people lose muscle mass while they’re ‘dieting’ because they don’t eat enough protein each day and at each meal.  So, when they lose fat, they also lose muscle at the same time.

By eating enough protein each day and at each meal you can burn fat and maintain, or even build lean muscle.

For body building competitors who are looking to reduce body fat to competition levels (which aren’t everyday levels), then it is harder for them to maintain their lean muscle at the same time as ’shredding’ down to under 10% body fat.

But for a woman to simply Stay Beautiful, you’ll find that burning fat and gaining lean muscle can happen at the same time.

9. It IS possible for women to eat more and lose weight

You can eat more food, as long as you’re not also consuming too much energy. This is important, so let me explain in a bit of detail.

I find it easy to hit my protein and fat quota’s on a daily basis, but I’m often still under my daily energy requirements and have to make this up with carbs.

What are my daily energy requirements?

My energy requirements are ‘high’ because I do resistance training and high intensity interval training. I get to eat lots of food because of the type of workouts I do.

How do I know my protein and fat quota’s?

These are individually calculated and based on what the end goal is.

Some people need a higher protein and high fat diet, whereas others need to be on a moderate protein and low fat. It’s all unique to the individual (despite what the unscientific, poorly informed media say about it).

​So, what’s the deal with carbs?

Well, a carb is a carb. If I eat a large bowl full of vegetables that have been prepared to taste fantastic, then I’ll get carbs, but I'll struggle to finish the bowl in front of me because I'll feel satisfied, not hungry.

If, on the other hand, I eat a chocolate brownie or have a tablespoon of honey, then I’ll have probably gone way over my energy requirements and be in surplus

So, you see, it’s not how much you eat, it’s what you eat that matters.

Design a diet that enables you to enjoy really tasty food, keeps you satisfied all day, every day, and that tickles the ‘treat’ center of your brain.

Gone are the days of 'healthy' eating being like a sacrifice. Today, eating poorly is the sacrifice.

Our understanding about food and our food options have shifted so far past those old days of magical thinking, we're in the 21st century!

10. To lose weight and keep it off, you DO NOT have to be on a low-carb diet.

If you’ve been on a relatively high carb, high energy diet, then going low carb initially can stimulate some great early fat loss. But, in the end, to get in your best shape for life, you will need:

  • ​Enough protein to maintain or grow your lean muscles
  • ​Enough fat to keep you healthy — But this will leave you with an energy deficit, and you’ll be hungry, and you won’t be able to perform well in your workouts (or in life).
  • ​Enough carbs to make up your total energy requirements​ — And since carbs come in many forms, this is where you get to really mix it up and create the diet you love.

    If you don’t like pasta, then don’t have it. If you love bread, then have it. If you love rice then have it, or if you don’t like rice, then don’t have it.

    The Elegant Eating Solution has a large range of options to suit you.

11. You CAN boost your metabolism by eating certain fats.

Fats are essential for hormone balance, and hormones are exactly what control and boost your metabolism.

If you don’t have enough fat, you can develop hormone dysfunction (e.g. the long distance runner who loses her period). So, fats are essential for a great metabolism.

In addition, medium-chain triglycerides (MCT) — like those found in coconut oil — are metabolized differently than other types of fats. They tend to be used for immediate energy rather than fat storage, and this is why bodybuilders will supplement with MCT as an energy source.

Here’s the deal though, too much energy from any food (whether it’s protein, fat or carbs) can lead to increased body fat.

So, the key is to have the right amount, which is exactly what you get if you follow the Elegant Eating Solution.

​12. The biggest indicator of long term weight loss success is hunger

​Yes, willpower, exercise and genetics play a role, but studies show that when people are hungry on their ‘weight loss’ diet, they don’t stick to the diet and therefore don’t lose weight.

Hunger is primal. Its force on us is massive, and that’s why diets focused on calorie restriction have been proven not to work in the long term.

What type of person can spend their life hungry? Certainly not me.

So, again, this is why your diet should be enjoyable, sustainable, and satisfying. You don’t need to go hungry to get strong, lean and powerful.

Just set up a time to talk with me about this and we can discuss your specific situation.  Who knows, you might be a perfect candidate for my exclusive 1-1 Coaching Program.

It’s by application only, I only take a limited number of women per year.  If you’d like to join us, you can find the application form here.

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