Full body workouts are ideal for those with limited time available because they can be completed in a shorter amount of time compared to split routines that focus on specific muscle groups on different days. This is because full body workouts require less time in the gym and less rest between exercises, allowing for a more efficient use of time.
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Full body workouts involve exercises that target multiple muscle groups and movement patterns in one session, allowing for a total body workout in a single session. This can be beneficial for beginners and intermediates because it allows them to learn and practice a variety of exercises and movement patterns in one workout, helping to build a solid foundation of strength and fitness.
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Overall, full body exercise routines are a great option for beginners, intermediates gym goers, and those with LIMITED TIME available because they can provide a comprehensive workout that targets multiple muscle groups and movement patterns in a shorter amount of time, while also helping to build a solid foundation.

Intermittent Fasting:
Pros:
Can promote weight loss by reducing calorie intake without requiring strict food restrictions or counting calories
Can improve insulin sensitivity and blood sugar control, reducing the risk of type 2 diabetes
May have anti-inflammatory effects and promote cell repair.
Cons:
May lead to increased hunger, irritability, and difficulty concentrating during fasting periods
Can be challenging to maintain long-term, especially for people with irregular schedules or social obligations
May not be suitable for people with certain medical conditions, such as diabetes or eating disorders

Keto Diet:
Pros:
Can promote weight loss by inducing a state of ketosis, where the body burns fat for fuel instead of carbohydrates
Can improve blood sugar control and reduce insulin resistance, reducing the risk of type 2 diabetes
May have anti-inflammatory effects
Cons:
Can be difficult to maintain, especially in social situations or when eating out
Can cause unpleasant side effects such as constipation, bad breath, and fatigue during the initial adjustment period
May not be suitable for people with certain medical conditions, such as liver or pancreatic disease

Calorie Deficit:
Pros:
Can promote weight loss by creating a negative energy balance, where the body burns more calories than it consumes
Can be personalized to individual needs and preferences, allowing for a more flexible approach to weight loss
Can be combined with other dietary approaches, such as intermittent fasting or a balanced macronutrient distribution, for additional health benefits
Cons:
May lead to increased hunger and cravings. However, this would be expected as you are introducing your body to a calorie deficit.
Can result in a loss of muscle mass and a slowed metabolism if not done properly, leading to weight regain
May not be suitable for people with certain medical conditions, such as eating disorders or thyroid problems.
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It is important to note that the effectiveness and suitability of these dietary approaches can vary widely depending on individual factors such as lifestyle, health status, and personal preferences.
#diets #pros #cons #nutrition #macros

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Here's why a calorie deficit is typically recommended for losing body fat:
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The balancing act: The body stores excess calories from food in the form of fat. By consuming fewer calories than your body needs, you force it to tap into its fat stores to make up the energy deficit. This leads to a reduction in body fat over time.
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Fat storage: When you consume more calories than your body requires, the extra calories are converted into triglycerides and stored as body fat. By creating a calorie deficit, you decrease the supply of readily available calories, encouraging the body to utilize stored fat for energy.
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Metabolism: When you consistently consume fewer calories, your body adjusts its metabolic rate to some extent to conserve energy. However, this adjustment is not significant enough to have no effect on the calorie deficit, and weight loss can still happen.
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While a calorie deficit is an effective strategy for losing body fat.
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It is so important to do it in a balanced and sustainable way. I recommended that you combine a moderate calorie deficit with a well balanced diet and to not fall into the trap of heavily relying on supplements or liquid diets, use real foods. Incorporate regular exercise with a combination of weights and some form of cardio based exercise i.e. hiking, walking crosstrainer.

This is why!
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Muscle loss: Severely restricting calories can lead to muscle loss along with fat loss. When your body doesn't take in sufficient calories, it may break down muscle tissue to meet your calorie needs. This can result in a slower metabolism, decreased strength, and a less toned appearance. 
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Nutrient deficiencies: When drastically reducing your calorie intake, it may limit the variety and quantity of foods you consume. This restriction can make it challenging to meet your nutrient requirements, including essential vitamins, minerals, and macronutrients. Nutrient deficiencies can negatively impact your energy levels, overall health, and ability to take part in physical activity effectively.
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Metabolic slowdown: Prolonged calorie restriction can signal to your body that it is in a state of famine, triggering adaptive responses aimed at conserving energy. This can lead to a slowdown in your metabolism, making it harder to continue losing fat. Your body becomes more efficient at utilizing the available energy, which can reduce the rate at which you burn calories.
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Sustainability: Extremely low-calorie diets can be difficult to sustain in the long term due to them being too restrictive. Severe hunger and feelings of deprivation can lead to binge eating episodes or worse... you giving up on your diet altogether. Consistency along with commitment is key to any nutritional plan. When aiming to achieving your fat loss goals.
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Negative health effects: Extremely low-calorie diets can have adverse effects on your health, including hormonal imbalances, weakened immune function, impaired cognitive function, and increased risk of nutrient deficiencies. Your body requires a range of nutrients to function optimally, and severe calorie restriction can compromise your overall well being.
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Lastly guys, it is important to set realistic fat loss targets in a realistic time frame. Not the usual nonsense of "my holidays in 3 weeks, I need to drop a stone" 
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Rather than setting excessively low calorie targets, aim for a moderate calorie deficit that allows for gradual and consistent weight loss.