[calotor]A calorie counter is a tool used to track the number of calories consumed in a day. The tool can be used for weight loss, weight gain, or simply to maintain a healthy diet. Calorie counting is based on the principle that weight loss or gain is determined by the balance between calories consumed and calories burned. Check also James Smith Podcast.
There are many different ways to track calorie intake, including using a food diary, a mobile app, or an online tool. These tools provide a database of foods and their corresponding calorie values, making it easy to track the number of calories consumed throughout the day.
James Smith Calculator can be helpful for people who want to lose weight or maintain a healthy weight. By tracking the number of calories consumed, individuals can become more aware of their eating habits and make healthier choices. They can also set goals for calorie intake, and adjust their diet and exercise routine accordingly.
However, it’s important to keep in mind that calorie counting is not a perfect system. Calorie values can vary based on the preparation method, serving size, and other factors, and it can be difficult to accurately track calorie intake for homemade or restaurant meals. Additionally, calorie counting can become obsessive or unhealthy if taken to an extreme.Visit John Smith Calculator.
Overall, calorie counters can be a useful tool for people looking to improve their diet and maintain a healthy weight. However, it’s important to approach calorie counting with a balanced and healthy mindset, and to use it as a tool for developing sustainable lifestyle habits. You can also do James Smith 12 Week Challenge.
Fasted Cardio
I was once a believer in fasted cardio being the ultimate method of burning fat. It makes sense, right? Unfed, fat to be used as a fuel source. Burn as much of it off as possible and then get on with your day of ‘eating clean’, right? So first we have the question: ‘Does eating inhibit our ability to burn fat?’ Well, here’s one of my Instagram posts on the topic.
Firstly, let’s distinguish two things: Fat oxidation – fat being converted into energy. Fat loss – the amount (or mass) of fat decreasing. When we eat there is a rise in insulin, the hormone that helps maintain blood-sugar levels. It rises the most when we consume carbohydrates, although we produce it all the time in smaller amounts. When insulin rises (fed state) fat oxidation stops, but this does not mean fat loss can’t be achieved. Similarly, imagine when you charge your iPhone and plug it in (feeding).
There is no requirement for the phone to use its battery with a source of mains electricity coming into it. Whether that iPhone has battery at the end of the day is dependent on amount of charge IN vs amount of phone use OUT. Whether fat oxidation is high or low at time of training will not impact fat loss more or less positively, as that’s governed by energy IN vs OUT.
You don’t get an Uber surcharge rate of 1.4x just because you trained fasted. If you really want to nit-pick, you could argue that fed workouts lead to better performance and endurance. So therefore, should calories and protein stay the same, the fed trainees could expend more calories, creating a larger deficit and superior fat loss (but not oxidation).
So on this I usually let people know that it’s personal preference for the win here. If you want to eat, eat; if you don’t, don’t! There’s nothing inherently wrong with training fasted. I just don’t want people to believe it’s superior because it’s not. If someone wakes up starving and really wants to eat, I want them to know that eating is okay – it won’t hinder their fat-loss efforts if they stick to the same amount of food they were going to eat anyway.
And what about the science? Well, in 2014, Brad Schoenfeld and a few other highly regarded nutrition researchers did one of the first studies to determine whether being in a fasted state would be superior for fat loss vs fed. They concluded that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar, regardless of whether or not an individual is fasted prior to training, so those seeking to lose body fat can choose to train either before or after eating, based on preference.
So to conclude, when we’re seeking to make changes to our body fat, whether it is to increase or decrease that mass, we need to look at total volumes of calories in vs out and, of course, to remember the different thermic effects and satiety indexes of those foods. Eating a higher-protein diet, for instance, would have a far superior effect to benefit a proposed calorie deficit compared to a focus on training in a fasted state.
James Smith-Personal Fitness Trainer
James Smith is a well-known personal trainer and fitness coach based in the UK. He has gained a large following on social media, particularly on Instagram and YouTube, for his straightforward approach to health and fitness, often challenging mainstream ideas and advocating for evidence-based practices.
James is known for his no-nonsense approach to training and nutrition, emphasizing the importance of consistency and adherence to a sustainable lifestyle rather than quick-fix solutions. He has written several books on fitness and nutrition, including “Not a Diet Book” and “The Grind Bible”, which have become popular among his followers.
In addition to his online presence, James runs a coaching and training business, where he works with clients to help them achieve their fitness goals through customized workout and nutrition plans. He is also a frequent speaker at fitness conferences and events, where he shares his expertise and insights on the latest trends and practices in the industry.