Not A Life Coach-Book By James Smith

“Not a Life Coach” is a self-help book that challenges traditional self-help methods and instead emphasizes the importance of taking action and making meaningful changes in one’s life. The book is written by James Smith, a personal trainer and social media influencer who has gained a large following for his no-nonsense approach to health and fitness.

The book is divided into six sections, each focusing on a different aspect of personal development. In the first section, “The Truth About Change,” Smith emphasizes that change is not easy and that it requires a willingness to embrace discomfort and uncertainty. He argues that many self-help books offer quick fixes and easy solutions, but that true change requires a deeper understanding of oneself and a commitment to ongoing growth and development. You can also read not a diet book.

In the second section, “Success Is a State of Mind,” Smith explores the mindset that is necessary for success. He argues that success is not just about achieving specific goals, but about cultivating a sense of purpose and fulfillment in one’s life. He encourages readers to identify their values and priorities, and to focus on developing a positive and resilient mindset that can withstand setbacks and challenges. You can also enroll yourself into JSA Membership.

In the third section, “Why Failure Is Essential,” Smith discusses the role of failure in personal growth and development. He argues that failure is not something to be avoided, but rather a necessary step towards success. He encourages readers to embrace failure as a learning opportunity and to use it as a motivation to keep pushing forward.Check also James Smith Energy Drink.

In the fourth section, “Your Environment Defines You,” Smith emphasizes the importance of the people and places that surround us. He argues that our environment has a significant impact on our behavior and mindset, and that it is important to surround ourselves with people who support and challenge us to grow. He also discusses the importance of creating a physical environment that is conducive to success and productivity. You can also follow James Smith Workout Plan.

In the fifth section, “Creating Habits That Last,” Smith provides practical advice for developing and maintaining healthy habits. He emphasizes the importance of consistency and discipline, and encourages readers to focus on small, incremental changes rather than trying to make drastic changes all at once. He also discusses the role of motivation and willpower in habit formation, and provides strategies for staying motivated and committed to long-term change.

Finally, in the sixth section, “Making a Difference,” Smith encourages readers to think beyond themselves and to consider how they can make a positive impact on the world around them. He argues that true fulfillment comes from contributing to something greater than oneself, and that making a difference in the lives of others is one of the most rewarding experiences we can have.

Throughout the James Smith Calculator book, Smith uses his own personal experiences and anecdotes to illustrate his points and provide practical advice for readers. He is candid and honest about his own struggles and failures, and encourages readers to be honest with themselves about their own weaknesses and areas for improvement.

Overall, “Not a Life Coach” is a motivational and practical guide for individuals who are looking to take control of their lives and create a more fulfilling future for themselves. Smith’s no-nonsense approach and emphasis on taking action and making meaningful changes make this book a refreshing and valuable addition to the self-help genre.Check also James Smith Diet Plan.

“Not a Life Coach” by James Smith is an insightful and practical guide to personal development. As a personal trainer and social media influencer, Smith has a large following who appreciate his no-nonsense approach to health and fitness. In this book, he applies the same approach to personal development, challenging traditional self-help methods and emphasizing the importance of taking action and making meaningful changes in one’s life. How Much is James Smith PT Worth.

One of the strengths of this book is Smith’s willingness to be candid and honest about his own struggles and failures. He is not afraid to admit that he has made mistakes and that he continues to work on himself. This honesty is refreshing and makes the book more relatable to readers who may be struggling with similar issues. Check also James Smith Gym

What is ketosis?

So when we consume food, the reason we divide it into macronutrients isn’t so we become robots and see food as numbers or a colour in the pie chart on MyFitnessPal. It’s so that we can understand what those foods are doing to us. When we eat food, a small amount of breakdown can occur in the mouth. We chew and break up food for the stomach.

The stomach is actually more of a preparation organ than a digestion organ, in my opinion, and it will break down foods further to pass into the small intestine, then the large intestine and then into the toilet. Food molecules pass through the small intestine and are absorbed into the bloodstream. Now, imagine our circulatory system as a train track: places to get on and places to get off.

The lungs, for instance, are where oxygen gets on and carbon dioxide gets off. The intestines are where the nutrients get on. Protein is broken down into amino acids in the blood – remember, these are not just required for muscle but other tissues too. Dietary fats are broken down into fatty acids (and glycerol for you geeks reading).

Carbohydrates are broken down into glucose in the bloodstream. Pretty much sugar in the blood, circulating to be used for energy by muscles, but let’s not forget the brain too. I’m sure you can remember the last time you dialled back your carbohydrates and felt a bit lethargic and like your brain was foggy. So we have glucose circulating for when it’s needed.

If the amount of glucose in the blood is too high, insulin plays its part by decreasing the amount in the blood by storing it in cells. The opposing hormone is glucagon (not to be confused with glycogen), whose role it is to bring the glucose levels up when blood sugar is too low. Usually this occurs in a fasted state or prolonged period without food.

(Type I diabetics – to oversimplify – do not have these mechanisms in place, so they have to manually check their blood sugar and eat carbohydrates as needed to bring their blood sugar up, or inject insulin to bring their blood sugar down.) So, a state of ketosis is where glucose availability in the blood becomes so low that the body has to switch over to another metabolic pathway. In doing so, the body now converts fatty acids into ketones, which act in a very similar way to glucose.

We can enter a state of ketosis through going very low calorie, but we can also enter a state of ketosis keeping our calories exactly the same as they are now.

Here are two scenarios I could use to get into a state of ketosis:

Scenario 1: Keep calories the same as they are now and dial back my carbohydrates to very low amounts and my protein to moderate/low amounts.

Scenario 2: Dial back food to very low amounts, prolonged duration fasts and/or starvation.††† So why do people who try keto lose weight? These are the mechanisms:

• They eliminate a huge number of foods from their diets – cereal, bread, pasta, sweets, fizzy drinks, biscuits, alcohol, ice cream – therefore creating a calorie deficit.

• Every 1g of carbohydrate that enters a cell requires 3g of water. Because of a drastic reduction in carbohydrates the amount of water someone holds drops too, therefore causing drastic weight reductions.

• With such a strong belief in a system and method, they adhere to the dietary guidelines better than other less restrictive diets.

• Some people anecdotally report low appetite in ketosis or low carb.

There are some people who report feeling less hungry on the ketogenic diet, but this is anecdotal and is often used as propaganda for the diet. Some people require a certain degree of ‘gastric stretch’ in their stomach to feel properly full, others do not. Everyone is hugely individualized when it comes to dieting, so we can’t just accept ‘you won’t feel hungry ever’ when trying to sell keto.

On the whole I find the ketogenic diet very extreme. I fully back the notion that reducing carbohydrates intermittently is a great protocol for creating a deficit. However, to eliminate them altogether is not a good idea. Especially for those who want to perform their best. I’ve spent years teaching my clients how to diet and how to lose fat, but ideally, I want to shift them to a healthier composition where they can strive for performance goals.

I think it becomes a much healthier journey and pursuit for someone when they look to increase their performance rather than their composition. In time, I want every client to be chasing a 500m row time, a ten-rep squat max or even a complex lift. I want that to be what they think about at every meal and when they go to bed on time.

We may not all be Olympic athletes in our lifetimes, but the mindset of an aspiring athlete is much healthier than that of an aspiring dieter. When you have lost the large majority of the fat you want to lose, I want you to become hungry for those small margins in the gym and the small margins outside of them with your work and life. To do this, you need to consume carbohydrates, feel energized and perform your best. I didn’t see any athletes make the CrossFit Games on a low-carb diet this year.

What does the science say?

I found a study in which participants were given different macronutrient splits, but the same amount of calories and protein. ‘We conducted a systematic review and meta-analysis of the effects on daily energy expenditure and body fat of isocaloric diets differing in their fraction of carbohydrate to fat but with equal protein. (…)

We found 32 studies representing 563 subjects matching our inclusion criteria with dietary carbohydrate ranging from 1–83 per cent and dietary fat ranging from 4–84 per cent of total calories (…) [results showed] the daily energy expenditure differences between isocaloric diets with equal protein but differing in the ratio of carbohydrate to fat.

The pooled weighted mean difference in energy expenditure was 26 kcal/d greater with lower fat diets. ‘These results are in the opposite direction to the predictions of the carbohydrate-insulin model, but the effect sizes are so small as to be physiologically meaningless. In other words, for all practical purposes “a calorie is a calorie” when it comes to body fat and energy expenditure differences between controlled isocaloric diets varying in the ratio of carbohydrate to fat.’

To conclude, I will never be against any protocol that works for someone, but I am against this false notion that low carb is superior to other models of caloric restriction when:

• there is not enough data to support the keto diet being superior for fat loss

• there is not enough data to support the keto diet being superior for performance

• there is not enough data to support the keto diet as a sustainable solution to obesity.

Should you keep the amount of protein and calories the same, if you go low-fat, high-carb OR high-fat, low-carb, it makes no difference to fat loss. This is why, in my Academy, I get my clients to aim for their calories and a protein target. The rest of the focus is on food quality and adherence because some days you may want one thing and the next day it could be different.

I believe that many consumers attribute trust to the low-carb and keto methods partly because of the use of complex language, which implies a solid scientific reasoning, even without fully understanding it themselves. On the surface, there are obvious selling points to fast drops in weight through water loss, but this can be achieved in a number of ways.

The current popularity of keto diets, I believe, is because ‘low-carb’ has become a commonly used and well-known phrase within the diet industry. For example, although not many people in my family know what a macronutrient is, they do understand what foods ‘contain carbs’. However, your friend or family member who lost tremendous weight or fat with a low-carb diet didn’t lose it because of the lower carbs; ultimately, however you spin the situation, it would have been the fact that they consumed fewer calories. The mechanisms behind low-carbohydrate or ketogenic diets remain because of the underlying principle of the calorie (fucking) deficit.

James Smith-Personal Fitness Trainer