The BIG fitness podcast with Dave Ballantine and Calumn Duthie

N.E.A.T. - Non Exercise Activity Thermogenesis, just a fancy way of saying everything you do each day that isn't structured,d deliberate exercise plays a pretty big role in how many calories you burn each day, and therefore, a big role in creating and maintaining your calorie deficit and fat loss results. 

For many of us, switching to working from home has reduced our activity levels from "moderately active" to sedentary, slashing the calories we need at to maintain our weight and making it even harder to lose weight. Understanding how big an impact this has, and more importantly, what you can do to reverse this trend, will transform your results. 

In today's episode I go over the factors affecting your metabolism and how changes in activity levels impact your fat loss efforts, and give you a few tips to get this back on track and boost your results. 

Enjoy the episode!

Dave

Title music - "Metalmania" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/

Fat loss is often marketed as being easy, just eat less and move more. But if it was that easy, everyone would be as lean as they want to be already.

The truth is that there is a big disconnect between simple and easy, and the 2 often get confused. Just because something looks simple, doesn't make it easy. 

In today's episode I look at 5 factors that make the biggest difference for fat loss and why they aren't always as easy as you might expect. Then I give some actionable ideas for you to start making them a little easier to implement. 

Enjoy the episode,

Dave

This week I share 3 tips that I think will help you flip your mindset around training and nutrition, making it that bit easier to stay on track and succeed in your efforts. 

Enjoy the episode!

Dave

It's easy to be put off by the big targets we see around training and nutrition, particularly if you are new to training or taking your first steps to improving your nutrition. 

So instead of stressing over these big, seemingly arbitrary targets, how about we start smaller and aim to hit or push past the minimums you can still use to make progress?

In this weeks episode I go over some common "ideals" we are told to aim for in training, nutrition and recovery, and give you alternative minimums you can shoot for instead, helping you make progress and build the confidence to gradually increase your targets as you feel ready to. 

Enjoy the episode!

Dave

We all experience a little fear or apprehension at the start of a new goal. Whether that is getting started at the gym for the first time, starting a new training block or getting started with a fat loss goal. 

In this week's episode I go over the main ways that fear can make itself known, and how you can beat it and get started towards the goals that matter to you. 

As always, I appreciate you taking the time to check out the podcast and any questions or feedback is always welcome. 

Have a great day, 

Dave

We know that training and nutrition are essential for progress, but lack of progress often comes down to missing one of the 4 s's. 

In this weeks episode I go over what the 4 s's are and how each one is necessary to help you make the best progress you can with your fitness and body comp goals. 

Thank you for taking the time to check out the episode and, if you can, please leave a rating and review wherever you get your podcasts. 

Have a great week, 

Dave

First of all, you don't have to count calories to make great progress with your fat loss goals, but you do need a system you can use, and I give you, not one, but 2 options in the episode! 

But if you do want to track calories and/ or macros, you need to know where to start, (using myfitnesspal's guidelines is a recipe for disaster).

In today's episode, I take you through setting up your calories, protein, carbs, and fats to give you the best chance of success. I go over why I use calorie ranges to help you stay on track more easily and I cover how you can use the calorie ranges to your advantage, improving your adherence and consistency, and making progress all the more likely. 

Enjoy the episode.

Dave

We often place too much value on big, one-off events and too little on the more regular, mundane events that we experience. And the same can be said for our training and nutrition journeys. 

We overvalue one "perfect" day of eating, and undervalue the consistent application of good enough. 

We overvalue the deadlift or squat PR, and undervalue the consistency of training with intensity week in and week out. 

We overvalue the catching up of sleep over consistently getting adequate sleep. 

It's time to focus in on the boring, unsexy truth, consistency of effort matters, in whatever area you want to make progress. 

Enjoy the episode.

Dave

This week I have an interview with Colin Cox, a PT from Kilmacolm in Scotland. We chat about getting back to the gym, what you can do if you're not ready to make that step just yet, and various issues he sees with both training and nutrition, and his advice for dealing with them. 

You can find out more about Colin here:

https://www.instagram.com/colincoxfitness/

https://www.facebook.com/colincoxfitness

Enjoy the episode, 

Dave