Fitness Formation column

Ryan Donohue.
Ryan Donohue.

Last week we went through your why.

This week we are going to be briefly touching on nutrition and applying a few simple but highly effective strategies that are going to help you eliminate some unwanted pounds before your holiday.

So, let us get this straight. You need to eat real food. Whole foods that are one ingredient per source. For example, chicken is chicken, broccoli is just that, it is just broccoli.

Please do not fall for the silly, money grabbing, dangerous fads out there that offer you a meal in a pill or a powder form.

They will only result in you losing a few pounds of sterling, not fat.

This column does not give me the space needed to go into detail on this topic.

You are going to have to just trust me and stay away from them. Period. One of the biggest, easiest and most simple strategies you can implement immediately is the elimination of liquid calories.

The vast majority of my clients over the years have been previously consuming upwards to nearly one thousand calories on a daily basis just from sugary fizzy energy drinks alone.

If you do one thing with this article, do this. Liquid calories are almost always overlooked, yet are the easiest thing to eliminate, so please try and do this and aim for two to three litres of water a day.

If you want to lose weight, there is no way around this, it is imperative that you are in a calorific deficit.

In other words, you need to expend more energy than you consume. You can do this in two way, by eating less or exercising more.

I recommend both. Again, this is very much tarnished with the magazines spouting out rubbish of less that one thousand calories a day and countless hours of cardio. It is all a lie.

You need to track your macronutrients and aim for around ten percent less calories than you are consuming now and very slowly but surely it will all come off.

It is not sexy, not fancy and probably not what you want to hear, but weight loss and health is a long term, slow and steady process.

One which needs to be continued for the rest of your days.

If you want more specific details in regards to diet planning and exercise programming, please feel free to email me at