Eat And Train According To Your Goals

The Good Food Co. is proud to introduce guest writer Tom Jones.

Tom at The Fit Guy is an online coach, Equinox Fitness coach, and a Performance Enhancement Specialist with almost a decade of experience in the fitness and sports industry. His aim is to educate people in improving body composition, health and performance. He has extensive knowledge in training, nutrition and health.


We live in a society where everyone is becoming more health aware, regularly exercising and generally trying to improve their well being. It’s great to see so many people actively trying to create better versions of themselves.

We all have goals, whether it’s to look sexy, improve confidence, or feel amazing in our own skin, but how do we achieve them?

Generally, people either want to lose fat or gain muscle mass. I will briefly discuss what is required to achieve both.


In order to lose weight, we must be in a caloric deficit – A calorie deficit requires us to burn more calories than we consume on a daily basis. To achieve fat loss, we must stay in a caloric deficit for several weeks/months until the goal is reached.

Even though it is essential to be in a caloric deficit to lose weight, it is also very important to eat foods that will nourish the body and improve our metabolism (the way our body utilises food for fuel). Whole ingredient nutrient dense foods are a must in order to lose body fat.

Consuming a diet high in lean proteins, moderate-high sources of omega-3 fatty acids, and sources of plant based vegetables are optimal to achieve fat loss. Consuming low GI carbohydrates around our training window is also a great way to utilise carbohydrates as a source of energy to fuel our training sessions.


This is quite case specific as many people have different lifestyles, that require different stresses. What works for one person doesn’t necessarily mean it will work for another. It is important to understand that training to improve general movement and strength should be an  important part of someone’s training program. Essentially, if you can move better, stabilise your body efficiently, and add resistance over time then you will improve health, body composition and day to day performance.

Personally, if your training regime allows you to squat, lunge, hip hinge, push, pull, rotate and move as often and as safely as possible then it is a great program.

Muscle mass plays a huge role in improving your metabolism and shaping your physique. ‘The more muscle mass you have, the more calories you will burn at rest’. So, it is important to always aim to use a mixture of bodyweight and resistance exercises. I look at cardio as a great way to burn calories, so a mixture of Low Intensity Steady State and High Intensity Interval Training cardio is what I would recommend but the core plan should be bodyweight and resistance exercise.


This is where people tend to go terribly wrong, by going into a “Bulking phase” where they would consume as many calories as possible through any type of foods, and essentially gain excessive amounts of fat quickly with minimal muscle gain.

For optimal muscle gain it is important to be at maintenance calories or in a slight calorie surplus. A slight calorie surplus being 200-500 calories higher than maintenance calories.

Like fat loss we would still consume a diet high in lean proteins, moderate-high sources of omega-3 fatty acids, and sources of plant based vegetables, however, we would start to increase calories from carbohydrate sources until we reach maintenance or a caloric surplus. Building muscle is a longer process than fat loss so be patient and trust the process.


Again, like fat loss, it is very case specific with individuals being different and having different training responses. However, Generally speaking, you have to use resistance exercise at different sets/reps schemes with an aim of some type of progression over a prolonged period. Exercises, such as, squats, deadlifts, pressing and pulling movements, should be a main focus with other isolation exercises, which will help to assist your main movements. Aiming to increase weight, sets or reps is essential, this is called, progressive overload. Progressive overload is required to build muscle mass. An increase in intensity and volume over a certain time period will help building muscle…and a lot of hard work.

I would recommend training  3-5 times per week, performing 3-6 exercises at 3-5 sets, of 6-12 repetitions.

I hope you enjoyed the blogpost.



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