Correlation vs Causation

In a world of fad diets, social media and a lot of ‘bro science’, sometimes it can be easy to confuse correlation with causation.

Here’s a few examples we’re sure you can resonate with…

"Low carb diets are great for fat loss"

Real Reason: Reduction in calories

"Cardio is great for fat loss"

Real Reason: Increases energy expenditure, same thing can be done with weights

"I stopped drinking coffee and lost a heap of weight"

Real Reason: Reduction in calories

"All I do is high reps and light weight when I want to shred up"

Real Reason: Energy expenditure

These are just some of the things that often get taken out of context when it comes to what actually causes a desired result.

Correlation vs Causation

It's quite easy to assume that because someone did THIS, it means that it's the reason that they saw THAT result.

Example: Because my friend cut out carbs and got shredded, it must mean that carbs are bad and to lose fat you need to cut them out... WRONG.

The real reason why your friend got shredded: They cut out a whole macronutrient group (AKA a whole heap of calories), which means they are now likely in a large calorie deficit which = fat loss. If they had have slightly reduced carbs, slightly reduced fats and were still in a calorie deficit, the results would be the same (carbs are NOT bad).

These are the basic principles that you should keep in mind when trying to lose fat or build muscle...

The Basics of Weight Loss

Eat in a slight calorie deficit

200-500 calories below your maintenance intake level

Lift weights

We recommend at least 3 x per week

Use cardio as a tool

Think like a sprinter, more max effort work with enough rest between efforts to perform at 100% again

Drink more water than you currently are

Regardless of how much you’re drinking at the moment, increase it. The more water you drink, the less your body holds

Use supplements wisely

Remember they’re there to supplement your training and diet, they won’t do the work for you

Take your recovery seriously

Eat, sleep, rest, look after your body as if you’re a professional athlete

Enjoy the process

The best diet or training program is the one you can stick to

Don’t take it TOO seriously

If you’re on holidays enjoy yourself, if it’s your birthday enjoy yourself, if you’re having dinner with friends or family enjoy it. Just know that consistency is always the key (an okay month is better than one perfect day)

The Basics of Building Muscle

Eat in a slight calorie surplus

Slow and steady wins the gains race, 100-300 calories above maintenance

Lift weights with the aim of getting stronger every week

Progressive overload is king

Use perfect form on every exercise

Exercise execution is underrated, 5 good reps is far more effective than 15 crappy ones

Supplement wisely

5g of creatine monohydrate per day is a great start, there’s not a great deal of supplements needed considering you’ll be in a caloric surplus

Take your recovery seriously

Eat, sleep, rest, look after your body like you’re a professional athlete

Do as little cardio as possible

Just enough to maintain a strong cardiovascular system

Drink more water than you currently are

Regardless of how much you’re drinking at the moment, increase it. The more water you drink, the less your body holds. You’ll also more than likely be eating more carbohydrates than usual so this becomes even more important

Enjoy the process

The best diet or training program is the one you can stick to

Take everything you see in regards to someone else's results with a grain of salt.

Thanks for reading legends, if you found this help be sure to share it with your friends on social media!

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