If you are a chronic dieter and you've been dieting for years on end constantly
in a caloric deficit your body is going to be pissed. Plain and simple. It's not
going to react well. But the way reacts is not what you might think. It's not
going to hold on to fat to spite you. What's going to happen is it's going to
learn to run on less and less calories. This is metabolic adaptation a.k.a, you're
burning less calories to do the same things throughout the day
How long does it take for muscle to turn to fat while I'm stuck at home?
I live in a city and I really can't run outside right now. What kind of cardio can I do when I'm
stuck inside?
I have a hundred Euros to spend on gym equipment.
What do you suggest I get?
Hi my name is Heather Walsh.
a.k.a. HMAE on YouTube. I am an accredited sports nutritionist with The Method Now
and I'm here to answer your questions.
How do I eat healthy on a very tight budget without just eating pasta and cereal
while I'm out of work? Perhaps a simple
shopping list or a meal example?
Cool, so what I'm going to have you do is I'm
going to have you pick two to three proteins two to three carbs two and
three vegetables then I want you to add spices and condiments this way you don't
have to actually buy that many things and nothing will be sitting in your
fridge going bad you can make a lot of different combinations with this so
every single day pick a protein pick a carb pick a condiment stick it all
together and you have a unique meal you have many unique meals with all the
different combinations you can make I have a hundred euros to spend on gym
equipment what do you suggest I guess if you only have a hundred euros I suggest
a few things number one get a medium weight dumbbell or kettlebell it doesn't
have to be anything crazy it should be something that you can use for several
different things second I'll get a set of bands off Amazon something that has a
few different types of resistance bands few different intensities that you can
use for different things you can get these for as cheap as like ten bucks
laughs I would get a set of floor sliders these are going to help you do a
lot of different things and there's a million different videos on things that
you can do with them to mix it up how long does it take for muscles to turn to
fat while I'm stuck at home so muscle cannot turn to fat it's physiologically
impossible that's just not how it works but if you're asking how long it's gonna
take for your muscle to go away that is a different story
the biggest rule of thumb you can use is what gets used gets kept great so if
your body is thinking you need certain muscles because you're
stimulating them it's going to hold on to that muscle map that's why resistance
training is so so valuable so if you can continue targeting every muscle group
especially the ones that you're really worried about losing you're not going to
lose that muscle nearly as fast this does have to be paired with a decent
diet right so you do have to be getting your protein in carbohydrates as well
these are gonna be protein sparing if you can't quite hit your protein goal if
you can't do exercises that really really focus on time under tension
this means tempo is on the way down squat anything where you're holding a
position a little bit longer even through dynamic movement is really gonna
help you hold on to that muscle mass I live in a city and I really can't run
outside right now what kind of cardio can I do and I'm
stuck inside so if you look at the recent videos under Tabata songs we have
a ton of homework outs that you can do with all different types of athletes all
different types of setups most of these athletes aren't using any equipment
whatsoever and they're all working out in their living room so I highly suggest
you check out those videos they're super helpful and honestly the workouts are
really really fun I love watching your Tabata videos but I don't have a lot of
equipment what do you suggest so we actually have a recent video that there
is just water bottles and use which is really really helpful and again we have
a ton of videos out right now that people are just working out in their
living rooms no equipment needed whatsoever maybe you're using your couch
or something but tons where you don't need anything at all I usually do a lot
of heavy squatting and dead lifting what do you suggest I do for these movements
while I don't have much equipment to maintain my progress so what you're
gonna do here is a lot of isometric work and the positions that you're really
weakened this means bottom of your spot slow it
down any sort of explosive work is going to be really great as well work on your
power output work on your jumps work out on being explosive out of the movements
that you're worried about any sort of jumps any sort of Sprint's anything like
that is going to be really really valuable for those sorts of movements
and you'll likely find that you're just fine on the way back please do remember
that if you're not practicing with a barbell you're going to feel weaker at
that movement when you back anyway however remember that it's
probably just a little rusty technique-wise
and you likely didn't lose a whole bunch of strength there should I only eat
carbs before and after my workouts this is when I hear a lot so this is going to
be highly individual that's the biggest thing I could say however a more general
answer before not to work out your meal should be based off of protein and carbs
this is ideal you want to keep fat and fiber farther away from your workouts as
a general rule doesn't mean it has to be zero but quick carbs quick protein
you're good to go if you are an athlete if you're working out in high intense
situations if you work out quite a bit you're going to need more carbohydrates
than just a few grams before and after your workout don't be afraid of
carbohydrates especially if you're some sort of athlete where explosiveness or
high intensity intervals of are going to be your bread and butter I also want to
put in there that your overall caloric intake is going to be way more important
especially aesthetic wise than your macronutrient breakdown but you're
amassing make sure you break down over the entirety of the day is going to be
more important than your meal timing your meal timing is only going to be
important if everything else above it is really really in place so keep that in
mind before you get to nitty-gritty with it
my goal is just to be healthy don't eat strength or a six-pack what are some
general tips for staying healthy while spending all of my time at home so this
is a really good time to create habits and this is what I've been telling all
of my clients lately build habits now that you can sustain later when life
does go back to normal so habits like getting to bed on time
and not using your screen while you're in bed waking up and having water with
lemon first thing getting veggies in it every single meal you eat creating a 1
hour waiting routine in a one hour nighttime routine I would also say learn
to cook as many sustainable healthy meals as you possibly can something that
you can go back to in life does get busier and you may not have as much time
to learn but they can become your new staples and your diet will be a little
bit more fun what are the best exercises to do with Tabata intervals so ciabatta
is 20 seconds of intense movement followed by a 10 seconds of rest so the
movements are going to be best for this are something that you can do at a high
tensity a general rule it's tough is that if the eighth interval is really
really easy you're likely not pushing hard enough so simple movements like
running rowing biking anything like that is gonna be great you also have you know
two spots here sit-ups any movement that you can kind of perform at a high rate
and high intensity is going to be really really great if you need more ideas
there's gonna be a link below 433 home Tabata workouts definitely check that
out I can't be as active as I normally am right now how should my diet change
that I don't gain weight this is a question that I've gotten so many times
and I want to start this off by saying most importantly you don't have to earn
the right to eat through movement you need to eat regardless if you are waking
up and you're alive you need food so don't use this as an excuse to
completely slash your calories in half or anything like that if you're
literally getting out of bed you're burning calories so don't slash your
calories down to something crazy crazy well that being said you normally work
out five hours a day and now you're barely moving of course you are going to
adjust a little bit how I would figure this out if you do not have a coach or
nutritionist that you're working with is trial and error
so maybe decrease by a hundred calories or so you don't need to decrease by much
see how your weight reacts if you're gaining weight drop it a little bit
lower if you're maintaining or losing you know you can eat a little bit more
don't adjust this without giving it a little bit of time if you give it two
days and all of a sudden you eat too much salt and the scale spikes that
doesn't mean you need to drop down 500 calories try to take an on extreme
approach and be very reasonable with yourself and also the most important
thing if you gain a few pounds it's okay if none of us have ever done this before
this is a crazy time if you come out of quarantine and the worst thing that
happens to you is that you gain 5 pounds you're probably in a pretty good spot
I'm trying not to buy meat chicken etc how do I get my protein in so I have a
really good list of vegetarian proteins and how much is in it and I will put
that below for you I've heard of that if I'm stressed out I won't lose weight and
there any truth to this so this is a really deep question but
how to answer it as simply as I possibly can if you're a chronic dieter and
you've been dieting for years on end constantly in a caloric deficit your
body is going to be pissed plain and simple it's not going to react well but
the way it reacts is not what you might think it's not going to hold on to fat
to spite you what's going to happen is it's going to learn to run on less and
less calories this is metabolic adaptation aka you're burning less
calories to do the same things throughout the day
this is going to look like not fidgeting as much maybe not having as high at a
sex drive little things like that they're considered non-essential are
going to go away your body down regulates the amount of calories you use
so that it can survive because your body doesn't know that you're doing it on
purpose it assumes that there's famine and it assumes that you can't eat so it
adapts to survive my biggest suggestion here is to spend some serious time at
maintenance or even going to a little bit of a surplus then go back into a
diet after you've done that for quite some time even on top of that I don't
suggest dieting more than one to two times per year for more than 12 to 16
weeks at that point it's a little bit unnecessary and you have to start to ask
yourself why you feel the need to do that so often and maybe talk to someone
about you know how you've been going for the past few years as this a pattern
things like that are a little bit beyond the scope of a nutritionist if you ever
feel like you are so so stuck in the dieting cycle you definitely should talk
to a professional because they can help and they can really make things better
again my name is H May on youtube my name is Heather Walsh I love doing this
for you guys if you guys want another one of these videos please give this
video a thumbs up and if you have any questions leave them below I'll be on
answering bye guys