Not A Diet Book Summary | By James Smith

NOT a diet book, this. Are you prepared to make life changes? The James Smith revolution is here; welcome. James, a self-described disruptor of a billion-dollar diet industry, is equipped with all the knowledge and resources you’ll ever need to succeed in your weight loss and fitness goals, including how to spot fads, fakes, and other nonsense. But this goes well beyond simply losing weight.

It addresses the underlying causes of your bad habits, such as wearing only black, dressing in the dark, feeling guilty after eating your favorite foods, dreading going to the gym, and having a low level of confidence, which is negatively affecting every aspect of your life, including your relationships and happiness. With the last diet book you’ll ever need, get ready to change your mindset, break bad habits, reduce weight, boost your confidence, and become the best possible version of yourself.

Table of Contents

James Smith

The fastest-growing online personal trainer in the world is James Smith. Sincere, opinionated, and unapologetically intelligent while also being enthusiastic about exposing the harmful myths that are part of diet culture. Committed to assisting others in achieving their objectives and making lasting, beneficial changes.

I’m furious. Furious with the situation of the fitness sector. Because the fitness industry no longer cares about disseminating the truth, there is a tremendous quantity of inaccurate information about fitness out there. Instead, they emphasize minor points like the fact that carbohydrates are bad or miracle medications that promise to help you lose weight.

It is how they earn a living. And in the meantime, the majority of them lie about using steroids since people follow you on social media when you appear to be large and muscular. However, the fundamentals of muscle growth and fat loss are really rather simple.

This is why James Smith’s latest book, Not a Diet Book, takes us back to the fundamentals of fat loss and muscle building.

Calorie Deficit

In the flurry of false information, there is a fundamental reality about fitness that seems to have been forgotten. calories consumed versus burned.

Your body already consumes a large number of calories just to maintain optimal function. If you’re anything like me—a 25-year-old, 78 kg (171 pounds), and 184 cm (or 6 feet) tall person—you already burn 1810 calories just by sitting still. In contrast, I commute by bicycle and regularly exercise. On average, I burn roughly 2610 calories every day.

Here’s the essential reality that needs to be at the center of any discussion on weight gain or decrease. I gain weight if I consume MORE than 2610 calories each day.

And I lose weight if I consume LESS than 2610 calories each day. calories consumed versus burned. It’s that easy. Even if I only consume 2000 calories of mostly sugar and fat-filled ice cream. I’m in an energy deficit, thus I’ll still lose weight. It’s merely a natural law. In order to lose weight, you must consume less calories than you expend. And if you want to put on weight, consume more calories than you expend.

You may or may not have heard the term calorie deficit, commonly referred to as an energy deficit. For people to decrease body fat, a scientific equation must be followed.

Macros (Carbs, Protein, and Fats)

These calories can now be found in three different macronutrient forms. And you are familiar with them.

protein, carbs, and fat. The fact that none of these macros are intrinsically evil should be noted. A gramme of fat has 9 calories, compared to 4 for each gramme of protein and carbohydrates.

So let’s continue using my calorie calculations. if I want to keep my weight under 2610,

Ideally, 20% to 30% of your calories should come from fat. Less than this can harm our ability to produce the necessary hormones for our bodies to feel, look, and function as they should.

The total quantity of calories consumed, the composition and weight of the body, the level of physical activity, and the carbohydrate consumption all have a significant role in determining how much protein a person needs to consume. James Smith advises consuming about 1.5 grammes of protein per kilogram me of body weight. That would be about 120 grammes in my instance. But since you need it for muscle recovery and growth, 2.2 grammes per kilogramme of body weight or 1 gramme per pound should be preferable for someone who lifts a lot of weights.

Finally, carbs. In recent years, these fitness influencers have focused their attacks primarily on carbohydrates. They portray these as the adversary. But your body requires carbohydrates as fuel in order to function. It’s considerably more likely that eating too much fat than too much carbohydrate will result in weight gain. simply because your body does not efficiently convert carbohydrates into fat. Do you know why all of these real athletes consume such large quantities of pasta and rice? It’s to 1) create muscle instead of fat and 2) have adequate energy to perform. I am aware that a lot of fitness influencers today, many of whom have no formal training in the field, claim differently, but believe me.

MyFitnessPal and other calorie trackers allow you to keep track of your calories and macronutrients, but I personally prefer it. It may seem like a lot of work to keep track of your calories, but it isn’t. Each day, it takes 5 minutes in total. Whatever is measured improves.

Gaining Muscle and Losing Fat

Focusing on just one of the two at a time is the most effective strategy to increase muscle mass or decrease body fat.

Trying to lose fat and build muscle at the same time is not very effective since you need to be in a calorie deficit while doing one or the other. James advises prioritising fat loss if you wish to combine the two.

The only thing you have to do to lose weight is maintain a calorie deficit. Your body will devour your own fat more quickly the greater the deficit. However, be careful not to overdo it because the body can become stressed when the shortfall is too large and you won’t be able to.

Don’t go overboard, though; if the deficit is too great, the body may not be able to handle the stress and you won’t be able to maintain it. Cardio isn’t actually necessary to lose fat, but it’s always a good idea for your health and will increase your calorie burn, allowing you to eat a little more and maintain a deficit. if you want to reduce your body fat while maintaining your muscular mass. Continue lifting weights to essentially signal to your body that you require that muscle. Maintain a high protein intake as well.

You should be in excess if you want to grow muscle. Ideally, you should consume about 15% more calories than you normally would. Along with that, you should engage in weight training with moderate to high intensity at least three days a week. The practice of gradual overload is one that James Smith and I both enjoy. It’s fairly easy. Use an app or a notebook to keep track of your sets and reps, and make sure to increase the volume you complete for each body part each week in the gym. For instance, if you completed 10 reps the previous week, strive to do 11 this week. When you reach the upper limit of the rep range you are training in, increase the weight.

Thus, these provide the foundations of fitness.

Follow your macros and calories as directed.
Maintain a calorie deficit and add in some discretionary cardio for fat loss.
Maintain a little calorie surplus while continuing your progressive overload weightlifting regimen to build muscle.
Other worthy mentions that we haven’t covered include:

Make sure you receive 7-9 hours of quality sleep each night. For the development of muscles, this is crucial.
Consume adequate vitamins, particularly vitamin D.
Eliminate any unneeded tension from your life.

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