In Pr1mebody, fat loss is achieved my manipulating the various macronutrients; Protein, carbohydrates and fat. Throughout the week this will help to reduce cravings, stabilise appetite and progressively reducing overall caloric intake without stressing the body. This is all done whilst maintaining a nutritionally dense and optimal diet of REAL food.
CALORIC DEFICIT = WEIGHT LOSS
Fat loss can only be achieved by ingesting less calories than the body requires over a given period of time. However this doesn't mean we need to count calories to in order achieve a calorie-deficit and force our bodies to burn stored fat. There is a reason men and women (as recently as our grand parents generations and forever earlier) were almost never obese, seldom over weight and all had abs. They moved more, and they ate real food.
We have evolved to respond hormonally to all the different enzymes and nutrients in real food. This is what keeps our health and physiques in balance, and is why we're designed the way we are. Our bodies, when healthy, do not want to carry extra weight around or stay sitting for the entire day. The existence of processed hyper-palatable food, trips this circuit. This is a primary pillar of fat-loss: ditching processed food. These foods aren't produced with 'weightloss' in mind (even most products with the term 'weightloss' in their title!). They're produced with the goal of deceiving you into buying more.
We aren't fans of spending hours in the kitchen, so all the recipe ideas, found on the Members only FaceBook page, are uncomplicated and take very little time to prepare. We also provide plenty of advice on 'batch cooking' as a way to cut down on daily meal preparation, so you're never short of a healthy refrigerated option on-the-go. All recipes utilise whole, single ingredient foods that are listed in the 'Week 1 Shop' of the plan.
Once maintaining a healthy diet, we create a managable calorie deficit using portion sizes that are worked out unique to each individual. If we are not taking in enough energy (calories) that we require throughout the day, our bodies will resort to burning stored body-fat instead. Its that simple.
Most diets out there on the internet promise rapid weight-loss, usually by completely omitting an entire macro nutrient (carbohydrates, protein or fat) or requiring meticulous counting of calories of processed foods. Although a person may lose weight fast initially, they tend to rebound after the diet ends and regain all the weight lost. This is because the diet has been too stressful on the body and our hormones respond accordingly. Our bodies need and crave balance internally as well as externally. We are at the mercy of our hormones as they tell all the various cells in our bodies what to do and heavily influence our psychology.*
Although fats contain the highest concentration of energy/ calories, they get a bad wrap. They are extremely satiating (you feel full after eating them) and they are also crucial, in small amounts, to neural, gut, brain and hormonal health. Our plans clearly explain how much fat (and which kinds) you can include in your meals so don't fear them. They won't make you fat!
From the Greek 'Proteos' meaning 'of most importance' and for good reason. From head to toe proteins are the building blocks that make us. Your body is in a constant state of renovation, so replacing protein and providing new building blocks for your new body is essential. Protein is portioned at every meal in PR1MEBODY. Its also very satiating which keeps the hunger hormones at bay.
These are the food types that have the most influence over our appetite. Ingestion of carbs and the energy (sugars) they contain trigger the release of the hormone insulin, which shuttles the energy from the blood into our muscle cells. If the muscle cells haven't been depleted of energy prior to this, insulin shuttles the excess energy to the liver where it is converted into fat to be stored in fat tissue.
In Phase 1: Balance, PR1MEBODY utilises the mechanism described above in a technique called 'carb backloading' whereby carbs are only consumed at the end of the day, and thus, their energy is shuttled to emptied muscle cells for repair and rebuilding along with protein. On non-training days you will have a smaller requirement for carbohydrates as muscle cells will not have been as emptied. This has been accounted for in the plan.
Phase 2: Fast-Track uses another effective dietary strategy, 'Intermittent Fasting'. This template uses either a 16/8 or 14/10 ratio of 'not eating' vs 'eating' time window. The 16 or 14 hour represents the 8 or so hours we sleep plus an additional 6-8 hours that we abstain from food once awake. This could be in the evening before bed or skipping breakfast after you wake.
This dieting strategy has been shown to do some really cool things for your immune system when your body is given a break from digesting for a little longer. Autophagy is a process whereby your immune cells go around eating up and killing dead, dying, diseased and even pre-cancerous cells, and this kicks into gear when we go a little longer without food now and then. Its is also an effective way to lose fat and improve body composition, especially for those who prefer bigger meals to feel full, as 2 meals will be larger than 3 small meals. But wait theres more: Intermittent fasting is a hot topic for research and so far there is evidence for these additional benefits:
- Protection against neurological disease
- Helps increase insulin sensitivity (good) and lowers blood sugar
- Reduction in heart disease risk: blood pressure and circulating cholesterol levels
- Links to longevity
- Reduces overall inflammation throughout the body
Uses can chose to stay on whatever dieting strategy they prefer and helps them with their goals. Both strategies are effective and sustainable after the 12 week plan, even when more flexible choices of food are preferred.
A higher surge of insulin causes too much blood sugar/ energy to be cleared and this in turn switches our hunger hormones back on. This is why people that eat cereals or toast (processed forms of carbohydrates) in the morning find themselves ravenous by 10am.
PR1MEBODY breakfast plans centre around healthy fat and high protein portions which keeps hunger at bay for many more hours. The other benefit is it will help to avoid craving carbs throughout the day, the more insulin-sensitive we become. This means the body won't need to release as much insulin for us to respond. We are further sensitised to insulin over time by eating only real / natural carbohydrates and avoiding processed forms. This is one of the ways PR1MEBODY optimises health in the long term.
Food companies cottoned on to this mechanism decades ago which is why you'll find most processed foods centred around carbohydrates. They aren't satiating so we always want to eat more, and the insulin response is unnaturally high so our bodies clear out too much blood sugar which further compounds the hunger we feel later on. The (processed) food industry has ALWAYS been about profit, not health. Remember this.
SUMMARY OF THE PR1MEBODY 12 WEEK TRAINING & NUTRITION PLAN
• PR1MEBODY lowers the barriers to success by removing hurdles such as calorie-counting, and food weighing for people that lead busy lives.
• The 12 week plan consists of two separate 6 week phases. Each progressing your diet and training as you begin to achieve your goals while ensuring flexibility through healthy and nutritious meals that are easy to make.
• The guidelines are straight-forward as to what you can and can not eat. We take the guessing out of quantity and timing in a way that is unique to you.
• The training plan is delivered via the fully integrated PR1MEBODY App which acts as your personal training partner, complete with exercise videos and easy instructions to help you reach your goals. Simply log all your workouts, progress, weight and pictures to watch your PR1ME journey unfold.
• Your training sessions will be predominantly resistance based requiring a gym 3-4 times a week initially. There is however, an option of a home based program for beginners.