The 3F's

Personal training and nutrition coaching are two very different things.

When supervising training sessions in the gym, there are plenty of variables that can be controlled and emphasis can be directed to different parts of exercise technique or training intensity.

For most of the clients I trained in the gym, the majority of their physical activity was done under that supervision.

This allowed me to see how the movements were progressing and make adjustments to maximise gains.

When it comes to nutrition coaching, there is no opportunity to influence the decision or provide feedback in real-time.

We can come up with strategies that facilitate a nutrition intake aligned with the goals, but there’s never the real-time feedback that comes with coaching someone in the gym.

I don’t sit down with clients for three meals per week, probably much to their relief.

Without this in-person component, it becomes vital to look at how information is packaged up and delivered to the client.

It needs to be presented in a way that people can understand, recall and implement.

Since I specialise in long-form information delivery, it’s been challenging to package this up into smaller chunks and focus on the emphasis that can be delivered in different contexts.

One of the most important for my clients, and myself, has been the emphasis 3F’s - food, fluid and fitness.

These are the three variables that we can manipulate to alter body composition.

Genetics, metabolism, hormones, sleep and mindfulness all play roles in overall health and possibly influence body composition indirectly, but it’s energy balance that drives changes in body fat.

Food, fluid and fitness are the factors that we can use to manipulate energy balance in our favour, to achieve body recomposition goals.

This week, I want to show you where the 3F's typically break down, leading to weight gain.

Tom Fitzgerald