Lift – everyone should lift and exercise. So please get into your weights, cardio and stretching!

If a man is telling you he doesn’t like a girl who lifts… he’s a lying to you. He’s most likely worried you’ll out lift him or you’re going to be fitter than him. So pay no attention.

Now I know weights can scare women senseless. I’ve heard women pick up a 5 kilo dumbbell and say “aaahhh thats heavy!” now right from there is where I call bullshit!

You are comforting and back up that stereotype that women are weak and that’s 100% bullshit!  We just want rid of stereotype in this industry…strong is sexy.

Ladies you are sooooooooo much stronger than you give yourself credit for! I see women carry heavy loads all day. You know what they are called, they are called children. If you can lift a child you can lift a 10kg dumbbell.

The thing is you want to lose fat, to feel sexy and have shape, lifting weight burns fat, makes us stronger and builds muscle to give us this sexy shape.

2. Eat enough protein – Aim as high as 2 grams per kilo of body weight, I say aim this high because quite often you will fall short but once you nail it you won’t look back.

Protein is the building block of muscle. You are going to need plenty of it to lose fat and look good! That in itself is a bit daunting but I can say with plenty of experience that the women who work to hit this target never look back and make it work. (We will discuss WHY in the bullet point 3

In the case that count calories is not for you simply try to eat a fist sized portion of protein with every meal that if you eat 3 times a day and throw in a extra snacks here and there.

3. Don’t starve yourself – many people feel they need to be really aggressive when dieting to lose body fat. This is not the case at all. What you really need to do is be in a gentle deficit of 10-20%.

We are going to tell you how to do that too but first you need to respect a few laws and rules of fat loss.

Your body needs food, nutrients and water to survive optimally. Give it too little of these vital ingredients and things don’t work as well as they should. We are talking about the bodies ability to repair, grow, the brain to function, hair and skin health to be optimised, the list literally goes on and on.

Give it too much and the body can develop chronic problems largely down the weight gain. We are taking heart problems, higher visceral fat levels, diabetes amongst a few.

The calories deficit needs to be small enough that it doesn’t cause problems for you, it needs to be enough for you to start losing fat and not your hard-earned muscle (think skinny fat).

Finding your calorie deficit.

Everyone is different here so this is just a general idea.

Step 1. Download a tracking app and set up to lose 1lb a week, please don’t select less than this. 
Step 2. Stay within 10% of that every god dam day! No don’t know track you exercising.
Step 3. Set you macros… only one i care about is protein and set it to about 35% the rest you can handle.
Step 4. Weigh yourself weekly and check the difference.

From step 4 only 3 things can happen.

1. Weight has gone up….You’re eating to much. So lower your intake by another 10% daily.
2. Weight had stayed the same. You’re eating enough to maintain.  Take between 5-10% off your daily intake.
3. Weight has gone down! Congratulation you are in a deficit – remember protein – keep it high.

4. Practice some self-control – Sounds simple but not that easy to get a grip of, but these are the places I’d start if it were me.

Make sure you’re clear on your goals.

Are you doing everything you can do to work towards them? If not, then what can you do?

If your reaching for other foods rather than the foods you’ve made yourself then I’d argue that you’re making food that you don’t want to eat. For you to stick at something as difficult as dieting you really have to make it as fun and enjoyable as possible or you will fall short!

Remember you can still drink, eat shite food but just control it.

5. Enjoy the process – If you don’t enjoy what you do you are less likely to stick with it.

That’s why, we at Compello want you to enjoy what you eat and embrace the training. We want you to enjoy the company and we as coaches work tirelessly to make sure you do!

if you want any more tips or help please feel free to get in touch!

Big love!

Fred aka La Comadreja!