Evie's tips to success!

June - Newsletter

Thank you for taking the time to read my newsletter. I hope you find my tips useful with your journey!


Did you know?


Here's 8 powerful strategies that may help you with weight loss and keep it off permanently!


     1. Get your head right, It’s not a diet.  It’s a lifestyle change!


You have to give up on the concept of dieting; otherwise you may never lose weight permanently. You must adopt the mindset of lifelong “habits”. A habit is a behaviour that you perform automatically without much conscious thought or effort. Once a habit is firmly established, good or bad it takes enormous strength to break it.


      2. Cheat meals


I know you have heard me say to have a cheat day. Now new studies have come up with a new method and it’s called the zig zag method. The zig zag method works by having a cheat day every fourth day. Studies have shown that it takes three days for your metabolism to start slowing down as your body prepares for the starvation mode. That’s when you have your cheat day; on the fourth day and shock your body. Therefore by raising your calories, you spike your metabolism and the starvation mode never fully kicks in.

Now… I am not saying eat all the junk you want. You can have something you have been craving for or you can have more carbs or protein.


      3. Keep your muscle


The main factor in turning your body into a “fat burning machine” is to build and maintain as much lean body mass as possible. Muscle is your fat burning secret. The more muscle you have, the more calories you burn, even at rest.


       4. Use a small calorie deficit


To lose body fat, you must be in a negative calorie balance (a calorie deficit). You can create a calorie deficit by increasing activity, by decreasing calories or with a combination of both. A preferred method is to set your calorie deficit as a percentage of your maintenance level. 15-20% is the recommended starting calorie reduction for fat loss. It is a small reduction but effective to maintaining your muscle while losing fat. Try to never drop below your calorie requirement.


      5. Use exercise to burn fat rather than diets to starve the fat


You don’t have to starve yourself. You just have to choose the right foods and make exercise part of your lifestyle. Here are the reasons why exercise, not dieting is the superior method of losing body fat:

  • Exercise, aerobic and weight training raises your metabolic rate
  • Exercise creates a calorie deficit without triggering the starvation response
  • Exercise is good for your health. Dieting is harmful to your health
  • Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of weight loss to come from lean body mass
  • Exercise increases fat-burning enzymes and hormones

      6. Eat more frequently and never skip meals


Grazing is better than gorging. Let’s say you eat dinner at 7pm then you skip breakfast, that’s 17 hours without food. This sends an unmistakable signal to your body that you are starving, even if lunch and dinner are large meals.

Aim to eat every three hours. Establish scheduled meal times and stick to them. By eating smaller portions more frequently you will be able to get leaner and stay that way.


       7. Be patient


The best way to lose fat permanently without muscle loss is to lose weight slowly, with a focus on exercise rather than severe calorie counting. Make your goal to lose ½ kilo per week or per fortnight.  It depends on current weight and weight loss gaols.


       8. Aim to burn 500 + calories  at every training session


Light exercise like Yoga, walking etc. burns;

For a 60kg person - 3 cal / min

For a 80kg person - 4 cal / min

For a 100kg person - 5 cal / min


Moderate exercise like power walking, weight training etc. burns;

For a 60kg person - 5 cal / min

For a 80kg person - 6 cal / min

For a 100kg person - 7 cal / min


Heavy exercise like boxing, vigorous cycling, running etc. burns;

For a 60kg person - 8 cal / min

For a 80kg person - 10 cal / min

For a 100kg person - 12 cal / min

Extra info…


Benefits of different coloured fruit and vegetables: 


The colours of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different coloured fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals. A great tip to eat a rainbow of colours on your plate is with fruit salads, soups and stir fry’s.


  • Red fruit and vegetables; Reduce the risk of prostate cancer, lower blood pressure, reduce tumour growth and LDL cholesterol levels. Can also scavenge harmful free-radicals and support joint tissue in arthritis cases.
  • Orange and Yellow fruit and vegetables; Contain Beta-carotene, potassium, and vitamin C. These nutrients reduce the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
  • Green fruit and vegetables; Contain chlorophyll, fibre, lutein, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system.
  • Blue and Purple fruit and vegetables; Contain nutrients which include lutein, vitamin C, fibre, flavonoids and ellagic acid. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumour growth, act as an anticarcinogens (chemical) in the digestive track and limit the activity of cancer cells.
  • White and Brown fruit and vegetables; Contain nutrients such as Beta-Glucans, EGCG and SDG. Those provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers and balance hormone levels, reducing the risk of hormone-related cancer.

Quote of the month:


Three months from now, you will thank yourself!



So there you have it guys, Take control of your diet and your life. rock on!


Till next month..


Evie - Director of Total Fitness Training

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