But if you think James is just a personal trainer pushing one message about calories again and again, with a few swearwords thrown in, you would be wrong. Because that's what it's all about, right? Maintenance. Can you maintain that Low/No-Carb diet forever? Can you maintain that uber-restrictive clean eating plan? Or that juice fast/skinny coffee/coffee with butter/fat-blast lollipop/whatever diet? I sure the hell couldn't. I can't maintain even the CONCEPT of those kinds of insane restrictions long term. One of the first things that I learned from James via his videos was this: You don't need a diet. You HAVE a diet. You just need to make it work for you. And that's where the education that he provides comes in... to learn what your daily energy expenditure and calorie needs look like, and then work with those numbers to create a sensible, reasonable deficit that will result in losing fat. Man I really dislike this book and this guy. What a load of rubbish I just listened to. It was like he was having an argument with someone the whole time. James Smith is an advocate of a no-nonsense attitude to health and fitness Credit: David Cummings - The Sun What I loved most was James' attitude and how he speaks. He is very down to earth, real, no bullshit. He simplifies the complicated world of weight loss which I appreciate.

Not a Diet Book: Take Control. Gain Confidence. Change Your

Even if you work on the seventh floor and your colleagues think your’e a nutter walking up seven flights of stairs, you can tell them that ‘actually if I do this three times a day everyday, I would have burnt an extra 50 calories – that’s 250 calories a week, 1000 calories a month and 12,000 calories a year’. That equates to four pounds of body fat, which is exactly what people want to lose before they fly to Ibiza. TEF stands for thermic effect of food which is the number of calories burned by processing food for use and storage. Dietary fat is very easy to process and has very little thermic effect, while protein is harder to process and has a much larger thermic effect. Regardless of the diet you are on (5:2, 2:5, keto, IF, paleo, low-carb, gluten-free, you name it), you will lose fats as long as you’re eating less than your daily expenditure. The idea of eating less than you expend sounds simple right? Well, it is. Now only if the execution of this one simple principle were that easy, we wouldn’t live in a world where obesity kills more people than underweight does. BUT tell me honestly what kind of a life is that? If your spending all living hours in the office, quite frankly life simply isn’t worth living. You could be a very successful business man but if you don’t leave the office then what are you going to of with all the money?ALONG with a month’s free access to the James Smith Academy – see below – the fitness trainer has some simple advice for readers: “Bread, escalators, sleep – just not at the same time.” Here is what he has to say about each . . . What it all comes down to in losing weight, fat, getting healthier, lowering your BMI etc is just going on a calorie deficit diet. More calories out than in will make you lose weight, it's really that simple. Self-confessed disruptor of a billion-dollar diet industry, James is armed with every tool you’ll ever need to achieve incredible results from dieting, training, and staying in shape to identifying the fads, phonies and nonsense that get in the way of genuinely lasting progress.

Not a Diet Book: Take Control. Gain Confidence. Change Your Not a Diet Book: Take Control. Gain Confidence. Change Your

James Smith has already changed thousands of lives with his international phenomenon Not A Diet Book. Are you ready to change yours? This is a good book with a good amount of information which helps debunk a lot of myths that abound about health, fitness, and diet. I already knew most of it though, so it wasn't super new to me and all that I know was gained for free online, so while the book is a great way to get that info in a single place easily without need for researching it yourself - it is available for free and pretty easy to find with a little research. Still, I listened to this via my library, so I didn't have to pay for it, so no loss for me. Let’s be honest who really wants to be counting their calories forever? Just do it for a few months – it can be a serious wake up call. His uncensored, expletive-filled rants about everything he thinks is wrong with the fitness world are going down a bomb — or perhaps one should say F-bomb.Other than a few more other minor details I disagreed with I think it was a very great, simple way to explain calorie deficits, macronutrients, etc! Even though the idea of expending more than you consume sounds simple, implementing it isn’t always straightforward. Usually the bigger the deficit is, the more your body will try to adapt to prevent it from happening. By all means let yourself go occasionally, but as long as people aren’t letting themselves go all out every evening and consuming way more calories than they burn off then they wouldn’t have to rein it in as often aka they wouldn’t have to spend too many of their days on a reduced calorie deficit. Low-carb diets can trigger ketosis. A state of ketosis is where you limit carbs to such an extent that the amount of sugar (glucose) in the blood becomes so low that the body starts to produce a similar source of energy called ‘ketones’ from fat (consumed and stored). When the number of ketones in the blood reaches a certain level, we’re said to be in a state of ketosis. Often, people believe they’re on keto but really, they’re just low carb.

James Smith James Smith

This is the realistic way of thinking we need to incorporate when looking at our physique, and it goes something like this: ‘I should exercise and watch my calories as much as I can, but as long as I live a healthy, happy lifestyle who cares if I’m carrying a few extra pounds’.The best “self-help” book I’ve read so far & I will recommend this to anyone who wants to learn more about the basics of nutrition & training as it’s very easy to digest. However, if someone was to say to me ‘I can go to the gym five times a week at lunchtimes’ then I would say that in addition to the compound exercises, you can have a little fun and spend extra time training your glutes or your calves (if you’re a dude), but it isn’t totally necessary. James says: “Look, I’m not trying to be a c***, I’m just trying to be the voice of reason in an industry that’s gone mad trying to make money from you. I have left this book more educated on weight-loss and factors that effect it. For that I will be forever grateful to James Smith. The crowning point for me was learning about female fat loss. Yes it's different than fat loss for men. You might hit your 1,700-calorie target in the week but if you consume 4,000 on a Saturday night, that’s a surplus you need to equal out across the week. To clients who say, ‘I’m overweight but barely eat anything’, I will say, ‘Yeah, during the week mate — but unless there is a scientific process going on that converts air to calories, you are overeating’.