Personal Training by Rita

Most of the time, when I talk about diet, I talk about weight loss. But that's just because that's what 80% of my clients are looking for when they first hire me.
But diet is just the way you eat.
You can be in maintenance. ( My favorite), or you can be on a bulk.
When my clients reach their goal
Weight, ( and looks), they pick one.
Most of them just want to keep the shape they are in. That also takes work. If they go back to eating ( and drinking), the way they are used to, the weight will come back.
That's why a mindset change is so important.
They have to keep on lifting weights, moving around (NEAT), and doing some cardio.
They get to relax and eat their favorite foods on the weekend. Ideally, no more than 2 days.
Not Friday night, and Saturday and Sunday all day! 😂😂😂
Also, I ask them to minimize alcohol.
I myself love wine. It's my one poison. I know it's not good for anything. It can actually cause 7 types of cancer, but I only found that out about 2 years ago.
In college, I learned that one glass a night was actually good for you 🤬
Researchers are done, and we find out new things.

Right now, I still drink on the weekends. But I know eventually I will stop.

The truth is that we eat much more than we need.
If you can just realize that you don't need much food to have a happy life, you are likely to have success in your lifetime fitness goals.

STILL MORE INCONVENIENT TRUTHS ABOUT FAT LOSS:
One Weekend of Overeating Can Cancel Out a Whole Week of Dieting and Training

We’ve all heard the saying: “You can’t out-train a lousy diet.” But what about a lousy weekend diet?

In a classic study at Washington University in St. Louis, researchers ran a year-long randomized controlled trial to find out. Their study followed both a calorie-restricted group and an exercise group, measuring weekday vs weekend compliance and changes in weight.

The results? During the week, both groups stuck to their deficit and lost weight. On weekends, calorie-restricted participants stopped losing, while exercise-only participants actually gained weight.

This confirmed earlier findings from the National Weight Control Registry (NWCR). NWCR data showed people who kept their weekend eating consistent with weekdays were far more likely to maintain their weight.

Why do weekends sabotage progress? Most people change their routines. Eating schedules and habits (including sleep and activity) shift, and calorie intake jumps. In the Washington U study, Saturday was the worst - about 236 extra calories compared to weekdays, mostly from fatty foods.

That 236 calories may not sound like much, but over a year it adds up. Even this “small” weekend surplus could cause nearly 9 pounds of fat gain (on paper).

And that was just the average - you KNOW that some people blow through way more extra calories on a Saturday. Let loose for a whole weekend and it can easily cancel out an entire week of hard work.

Unlike deliberate refeeds built into a plan, these weekend overages are usually untracked, unconscious, and cumulative.

It’s true holidays can spike calorie intake and it's appropriate to enjoy yourself on those occasions in moderation, but Thanksgiving, Christmas, and birthdays happen only a few times a year. Weekends? They happen 52 times a year.

Stay consistent my friends!

- Tom Venuto

Reference for science nerds: PMID: 18551108

A calorie is a calorie and is a calorie. You can lose weight on McDonald's if you maintain a calorie deficit. ( even though I would not recommend anyone to eat there on a regular basis ). Very few people have a health problem that keeps them from losing weight. You see marathon runners that are overweight. They just eat more than they burn. Do not kid yourself. It's simple, even though it's not easy.
Remember that no amount of training can compensate for a bad diet!

Quem se empenha, tem resutados. 6 semanas de treinos e alimentação correta.
A felicidade de clientes me alimenta. Por isso amo o que faço!