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Changing body composition is one of the primary reasons why most people take up some kind of fitness program. Whether you want to gain muscle, lose fat or do both, many people are looking to make some kind of change in body composition.
There are many approaches you can take towards body composition goals. There are hundreds of diet plans around which offer different solutions. In the world of CrossFit, the paleo diet, the zone diet and low carb diet are all popular approaches.
All diet plans have a common theme – they reduce calories. The reduction of calories is a prerequisite for fat loss. No reduction in calories means no fat loss. It is that simple. And of course the converse is true; if you want to gain weight you need to increase calories.
Popular diet plans use different methods to reduce calories, but the primary method is the removal of a food group. It could be carbs, sugar or fat. But ultimately the result is fat loss.
Removing a certain food group from your diet can get hard fast. Anyone who has tried a no sugar or no alcohol diet will tell you that after a few weeks you start fantasising more and more about a fresh doughnut or cold beer.
Another approach is to “eliminate elimination”. A more precise approach to nutrition takes food restriction off the table. This approach is known as “if it fits your macros” or “iifym”.
Iifym takes the guesswork out of nutrition. Rather than trying to get in a caloric deficit by eliminating a food group, you get into a caloric deficit by counting the macronutrients (protein, carbohydrate and fat) in your diet.
Iifym can be a great method for changing body composition. It allows you much more leeway in food choices. Psychologically this helps with the cravings you get when you eliminate a food from your diet. However, it is not for everyone. You need to be well prepared with your meals and count the macronutrients in all your foods.
We are going to run a seminar on IIFYM and how to use it to manipulate body composition on Saturday 8th April at 13:00 If you are interested in this approach, you can book a spot via Wodify. Please note that this seminar will be in English only.