{"id":3848,"date":"2021-04-07T14:37:03","date_gmt":"2021-04-07T14:37:03","guid":{"rendered":"https:\/\/www.getstoryshots.com\/?p=3848"},"modified":"2023-11-21T17:52:09","modified_gmt":"2023-11-21T17:52:09","slug":"not-a-diet-book-summary","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/ar\/books\/not-a-diet-book-summary\/","title":{"rendered":"\u0644\u064a\u0633 \u0643\u062a\u0627\u0628\u064b\u0627 \u0644\u0644\u062d\u0645\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0643\u0627\u062a\u0628 \u062c\u064a\u0645\u0633 \u0633\u0645\u064a\u062b \u062a\u062d\u0644\u064a\u0644 \u0648\u0645\u0644\u062e\u0635"},"content":{"rendered":"
\"\"<\/figure><\/div>\n\n\n\n\n\n

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About the book<\/h2>\n\n\n\n

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<\/p>\n\n\n\n

\u0639\u0646 \u0627\u0644\u0645\u0624\u0644\u0641<\/h2>\n\n\n\n

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<\/p>\n\n\n\n

Summary of Not A Diet Book<\/h2>\n\n\n\n

I\u2019m angry. Angry at the state of the fitness industry. There is an incredible amount of misinformation out there about fitness because the fitness industry doesn\u2019t care about spreading the facts anymore. They instead focus on small details such as Carbs being the enemy or magical fat loss pills that are marketed as that one incredible trick. It\u2019s how they make money. And meanwhile, most of them are on steroids and lie about it because when you look big and strong, people will follow you on social media. But the principles of fat loss and muscle gains are really not that complicated. This is why we\u2019re going back to the basics of fat loss and muscle gain with James Smith\u2019s new book: Not a diet book.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Calorie Deficit<\/strong><\/h3>\n\n\n\n

There\u2019s a fundamental truth in fitness that seems to be forgotten in the sh*tstorm of misinformation. Calories in\u2026 vs calories out. 
<\/p>\n\n\n\n

Just to keep your body functioning optimally your body already burns a significant amount of calories. If you\u2019re like me; 25 yo, 184 cm (or 6 feet), and weigh 78 kg (171 pounds); you already burn 1810 calories by doing nothing. But in my case, I cycle to work and I work out a decent amount. I burn about 2610 calories on average per day.
<\/p>\n\n\n\n

Now here\u2019s the fundamental truth that should be on the forefront of every weight loss or weight gain conversation. If I eat MORE than 2610 calories per day, I gain weight. <\/p>\n\n\n\n

And if I eat LESS than 2610 calories per day, I lose weight. Calories in vs calories out. It\u2019s that simple. Even if I eat 2000 calories in ice cream only which is primarily sugar and fat. I will still lose weight because I\u2019m in an energy deficit. It\u2019s just a law of nature. So if you want to lose weight, eat fewer calories than the amount you burn. And if you want to gain weight, eat more calories than the amount you burn.
<\/p>\n\n\n\n

\u201cCalorie deficit, also known as an energy deficit, is a term that you may or may not have heard before. It is the scientific equation that is required for human beings to lose body fat. It is, in fact, the principle behind every fat-loss diet in history.\u201d<\/p>\n\n\n\n

<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Macros (Carbs, Protein, and Fats)<\/strong><\/h3>\n\n\n\n

Now, these calories can come in the form of three macros. And you know them. <\/p>\n\n\n\n

Fat, carbohydrates and protein. It\u2019s important to note that none of these macros is inherently bad. Every gram of protein and carbohydrates is 4 calories while a gram of fat is 9 calories.
<\/p>\n\n\n\n

So let\u2019s keep working with my calorie counts. 2610 if I want to maintain my weight.<\/p>\n\n\n\n

Ideally, you get around 20%-30% of calories from fat. Less than this can be detrimental to our production of essential hormones, which we need in order for our bodies to feel, look and perform at their best. 
<\/p>\n\n\n\n

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<\/p>\n\n\n\n

Then lastly carbs. Carbohydrates are in recent years the most attacked by these Fitness Influencers. They make it seem like these are the enemy. But carbs are the fuel your body needs for your body to perform. It\u2019s much more likely that excess fat consumption will add fat to your body than excess carbs. Simply because it\u2019s not efficient for your body to turn carbohydrates into fat. Why do you think that all of these real athletes eat so much pasta and rice? It\u2019s 1) to have enough energy to perform and 2) to build muscle instead of fat. I know a lot of fitness influencers who don\u2019t even have education in fitness say otherwise nowadays but trust me. They are just trying to sell you a trick or diet. Don\u2019t just listen to me but do your own research and listen to the real athletes. So simply fill your carbohydrates until you reach the calories that you need for your long term goal.
<\/p>\n\n\n\n

You can track your calories and macros in MyFitnessPal or any other calorie tracker but I like myFitnessPal. Tracking your calories seems like a lot of work but it isn\u2019t. It takes 5 minutes total each day. What gets measured, gets improved.
<\/p>\n\n\n\n

Gaining Muscle and Losing Fat<\/strong><\/h3>\n\n\n\n

The most efficient way of gaining muscle or losing fat is to focus on one of the two at the time.<\/p>\n\n\n\n

It\u2019s fairly inefficient to try and do both at the same time as you need to be in a caloric deficit to lose fat and you have to be in a caloric surplus to gain muscle. If you want to do both, James recommends focusing on fat loss first.
<\/p>\n\n\n\n

If you\u2019re trying to lose fat, all you need to do is stay in a caloric deficit. The bigger the deficit, the faster your body will eat your own fat. Don\u2019t overdo it though, sometimes when people make the deficit too big it\u2019s too much stress on the body and you won\u2019t be able to maintain it. You don\u2019t actually have to do cardio to lose fat, however, cardio is never a bad idea for your health and it will make it so that you burn more calories which means you can eat a little bit more and stay in a deficit. If you\u2019re trying to lose fat but keep the muscle you\u2019ve built. You should keep doing weight training to basically let your body know that you need that muscle. And keep that protein intake high.
<\/p>\n\n\n\n

For muscle gain, you should be in surplus. Ideally somewhere around 15% more than your maintenance calories. With that, you should have a weight training routine of at least 3 days a week with moderate to high intensity. Something that I like to do and James Smith also does is something called progressive overload. It\u2019s pretty simple. Track your sets and reps with an app or a notebook and make sure that you do a little more volume every week in the gym for each body part. For instance, if you did 10 reps last week, try doing 11 reps this week. And move up in weight when you hit the upper ceiling of the rep range you\u2019re training in. This will ensure that you\u2019re always getting stronger.
<\/p>\n\n\n\n

\u0627\u0644\u062e\u0627\u062a\u0645\u0629<\/h3>\n\n\n\n

So these are the fundamentals of fitness.<\/p>\n\n\n\n