Weight Loss

How Many Calories are in Alcoholic Drinks?

How Many Calories are in Alcoholic Drinks?

Hey there,

Dan here checking in with you 🙂

I hope you’re having a great start to 2017 and following through with your fitness plan for this year!

While you’re breaking a sweat towards getting that sexy body, I want you to remember this one thing…

Lifting heavy weights isn’t going to make you look big and bulky.

It’s one of the biggest fitness myths and you’ll see it everywhere on the internet.

These kind of articles are misleading you for one reason and one reason only… to make a sale.

I’ve seen so much nonsense written by ‘experts’ and ‘fitness writers’ that aren’t professionally qualified in the fitness industry to give advice.

Here is what will make you bulky…

Too much sugar 

And, one of the biggest culprits is too much alcohol.

Let’s take a quick look at the sugar content of some the most popular alcoholic drinks…


The amount of calories your body needs on a daily basis will vary from person to person and will depend on your current bodyweight and the level of activity you do each day.

You can use our calorie tool to calculate how many calories you need to consume each day if you want to lose weight, click here -> https://clients.dangerouslyfit.com.au/nutrition/calorie-range-tool/

So remember, lifting heavy weights won’t make you bulky but that next Piña colada will.

Train Hard!

Dan Clay

The One Thing You Must Do To Lose Weight!

The One Thing You Must Do To Lose Weight!

Hey there,

I hope you had an amazing start to 2017!

I want to share with you something you may find very helpful for your fitness goals this year…

Clients often ask me-

 “What is the quickest and easiest way to lose weight?”

The answer is simple.

Although it requires a little bit of work it’s so easy to do… get this right and you’ll easily drop 1-2 kilos per week – and that’s each week!

Thousands of my clients have followed this same simple approach and achieved dramatic results…no catch here just great results (click here to view some of my clients testimonials).

Now, even though it’s so simple to do… people often overlook the basics in search for a ‘magic pill’ or ‘special shake’, or some kind of short cut that requires no effort.

Ok, so here it is… 

Calories are fuel.Too many calories and you’ll gain weight, too few calories and your body will go into starvation mode and slow down your metabolism which will cause…yes, you guessed it, weight gain.

Slow metabolism is disastrous for weight loss.

Unfortunately, you’ll read a lot of nonsense on the internet that you need to eat XYZ calories to lose weight, this cookie cutter approach to weight loss doesn’t work.

Everyone is different, why would a women weighing 50-kilos eat the same amount of calories as a 90-kilo women?

It doesn’t make sense, right?

Others suggest you calculate your daily calorie intake according to your BMI (Basal metabolic Index).

Ugh, not again…

Your BMI is a measure of body fat based on your weight in relation to your height.

Forget BMI, it’s a waste of time, it doesn’t account for bone density or lean muscle mass.

For nearly all my adult life my BMI has been at obesity levels yet my bodyfat percentage has always been in single digits, why?

Because I’ve always done a lot of strength training so I have always carried a lot of muscle.

BMI doesn’t factor in how much lean muscle you carry, it just calculates your height in relation to your weight.

Yep, a complete waste of time!

So you might be asking…

“How Many Calories Per Day Should I Eat To Lose Weight?”

Great question!

Ultimately it depends on two things;

  1. How much exercise you’re doing.
  2. What your current bodyweight is.

The truth is, weight loss really isn’t rocket science and I get very frustrated when people over-complicate things…Ah, c’mon-it’s so simple!!

Calories in / calories out = weight loss or weight gain.

The amount of calories you burn each day must be higher than the calories you consume… that’s it!

This is what we call a calorie deficit.

Where your body burns more calories than you’re consuming, thus burning stored body fat.

We do this two ways;

  1. Diet
  2. Exercise

You need to eat the right foods-foods that are higher in protein and lower in sugar.

Try and cut out as much sugar from your diet as possible, especially those found in processed foods, alcohol and, of course, sugary drinks.

Substitute the above with protein at each meal, this is important because, if we cut calories, we do not want to lose lean muscle.

Muscle is the only tissue that is metabolically expensive, which basically means the more muscle you have – the more calories you’ll burn.

So you want to eat plenty of protein whilst performing strength training to maintain or increase your lean muscle mass when you begin to cut your calories.

I know I know, what you’re thinking right now…”But Dan it will be so difficult to quit eating and drinking things that make me feel so good…” Let me get this one straight—Your food is for fuel not for enjoyment!

You can certainly treat yourself with anything you want BUT only once a week. Nope, not a cheat day just ONE cheat meal a week…;)

Back to ‘cutting calories’.

You need to cut your daily calorie intake by 20%.

Which will involve you counting your calories for the first couple of weeks, but don’t get put off by this – it’s much easier than people think and you only need to do it for the first couple of weeks until you learn portion sizes.

You can upload your calories into a free app like myfitnesspal, once you have all your favorite foods loaded in there it’s easy.

Be warned though, it comes with a default setting of 1300 calories per day!

Do not use this default calorie range – you need to calculate the exact amount of calories your body needs.

If you click the link below you can use my calorie tool.


My calorie tool will calculate exactly how many calories your body needs if you want to lose weight (assuming you’re exercising 3-4 times per week).

The second step to raising your metabolism is with exercise.

The higher your metabolism, the more calories your body will burn each day.

The goal is to train smarter— not harder.

With the right type of exercise, you will be burning calories 24 hours a day with what is known as EPOC.

Excess post-exercise oxygen consumption is what happens after you train and also the number of calories you burn at rest.

This is also known as afterburn.

You really don’t need to be spending hours doing long slow cardio.

Slow steady state cardio does very little to elevate your metabolism or burn calories.

You need to create EPOC through high-intensity training.

High-intensity training can be done with interval training, stairs, hills and other types of high-intensity activities.

My favorite is metabolic conditioning, AKA Metcon.

The main reason I like Metcon is because it can work both energy systems simultaneously…

… and we can do it with resistance training.

Which brings me to my third point… building lean muscle through resistance training.

Now, ladies don’t worry – you won’t get bulky.

The type of resistance training we do won’t make you gain bulky muscle.

Instead, it will tone your body and build lean athletic looking muscles.

Like I said earlier, muscle is the only tissue that burns calories…

So by adding lean muscle, you will be burning more calories all day long!

So today’s takeaways are… 

To lose weight you must create a calorie deficit.

Ultimately you do this by reducing your daily calorie intake and ramping up your metabolism with high-intensity training.

And, if you want a proven body transformation program that has got thousands of people into incredible shape, check out my body transformation programs.

Wishing you the best of health,

Dan Clay
Dangerously Fit


3 Reasons Why You're Not Losing Weight Nobody is Talking About

3 Reasons Why You’re Not Losing Weight Nobody is Talking About

UPDATED: 01/09/16

There is nothing more frustrating than training hard and not seeing results, you work your butt…. however, the numbers on the scale just won’t move.

Before you lose hope, make sure you have these 3 bases covered.

These are not always the most talked about or the most sexy… but in my experience can make all the difference in breaking through plateaus.

weight loss

#1: Consistency – Make Health a Habit

Consistency is the #1 factor for losing weight.

Because… you’re a combination of your habits, good or bad.

Let’s be honest, if you’re overweight it’s not because you made one bad decision… it’s because you consistently made bad decisions – for weeks, months, years and even decades.

So many times I see clients that want to undo years of neglect in just a week or two.

Unrealistic goals will kill your motivation.

I always explain to my 6-Week Body Challenge members that our program is not a quick fix… you can only lose 1-2 kilos of body fat per week.

If you lose weight faster then it’s not body fat you’re losing, but muscle and water.

And if you lose muscle it’ll slow down your metabolism making weight loss even more difficult in the future because muscle is the only tissue that is metabolically expensive (burns calories).

So, if you want to lose 10 kilos, expect to be training for 6-8 weeks to reach your goal.

Take one day at a time… old habits are tough to break and new habits can be difficult to form, but through repetition, it’s possible to form new good habits and break old bad habits.

#2: Salt, Sugar, Fat – Eliminate Processed Foods

Cut out processed foods and eat fresh clean home cooked meals.

I recently read a great book called Salt Sugar Fat: How the Food Giants Hooked Us.

In this book the author talks about how “Food companies manipulate our biological desires to scientifically engineer foods that induce cravings to overeat, using terms like mouth feel for fats and bliss point for sugars to tinker with formulations that will trigger the optimum food high. Coke even refers to their best customers as heavy users.”

If you’re interested in your health and wellbeing then I highly recommend you read this book…

Salt Sugar Fat: How the Food Giants Hooked Us

#3: Recover Well to Reap the Full Benefits

Exercising consistency is essential, but you’ll only get the full benefits of all your hard work if you recover well.

The magic happens when you recover from the workout, not during the workout itself… so recover well!

Always rest between workouts and never work the same muscle groups two days in a row.

Incorporate an active recovery workout into your program like walking, swimming and stretching.

Try to get a minimum of 7 hours of sleep a day, sleep plays an important role in good health and well-being, it resets our hormones, allows your body to repair itself and can help protect your mental health, physical health and quality of life.

Now Go Lose Those Unwanted Kilos!

Healthy Eating For Weight Loss

Healthy Eating For Weight Loss

As cliché as it may sound, we often hear the saying, “You are what you eat!” For you to reach and maintain a toned and healthy body, it is vital that you supply your body with substantial nutrients. For most of us, nutrition could be the most challenging aspect of the weight loss program. Considering that there are lots of diets, pills and quick-fix powder available on the market. So, you have to make healthy choices to reach our goals. Therefore, it is about making lifestyle choices in regards to the food you put to your body and being totally consistent.

First of all, you must know what the unhealthy foods are and as to why they are called such. Then you have to know what the healthy foods are. Through this, you could modify your needs based on your body type or your personal preference. There is no need for you to starve since you can eat as much as you want. You can experiment several ways to see which one suit you best.

Thinking about losing weight and dieting may create various emotional baggage for you. Probably you have tried a lot of weight loss and diet plans but have not succeeded in losing weight or keeping it off. However, maybe you want to find an answer that gives the best results you have always wanted. If you feel that losing weight and dieting frustrating, you are not the only one.

Losing a weight can be like a never-ending quest. How often have you go on a diet, lost excess pounds, and then put on the weight back? The sad thing is that is the experience that a lot of people have.

You can check this one out…

“Super Foods” That Can Help You Reach Your Weight Loss Goals

Weight loss and going on a diet doesn’t have to be complicated. Trying to lose weight is a goal that’s within your reach, provided that you avoid crazy dietary fads that are unhealthy for you. Don’t purchase into plans that could have you burrowing in your wallet all through your life. Look for a proven program that helps you with how to build a healthy lifestyle that you could have on your own. The key to any fat loss and diet program is that it should change your life for you to concentrate on living rather than eating.

Eat a lot more, exercise much less, and shed extra pounds and keep it off. Sounds too good to be true? Well, It is not. Check out Dangerously Fit’s weight loss program and register now for a 2 week trial for only $1.

Boredom Diet may only encourage people to overload on carbs and junk food.

Boredom Diet: Habituation To Help You Lose Weight

There are so many different diets being offered in the market, it’s almost so impossible to keep track of each one. But perhaps if you categorize them, it’ll be easier to remember. Some diets fall into the crazy ones, and the others fall under the celebrity trends category. The Boredom diet borders between probable validity and craziness.

ABC News recently featured this on Good Morning America. According to registered dietician, Keri Glassman, people will eventually lose weight if they keep eating the same food over and over again. The diet suggests that people who eat the same food for several days tend to shed more calories.

Boredom Diet may only encourage people to overload on carbs and junk food.

Boredom Diet may only encourage people to overload on carbs and junk food.

According to a study published in The American Journal of Clinical Nutrition, people who eat a variety of foods have the tendency to take in more calories, but those who eat the same food all the time develop a distaste for their meals and tend to eat less.

Popular TV News Anchor and Talk Show Host, Anderson Cooper said in one of his shows that he keeps to a few meals and ABC News theorizes that it might be what’s keeping the News anchor fit.

Boredom Diet Can Be Valid If Done For A Long Term

According to Extreme Makeover Personal Trainer, Chris Powell, this type of diet may have its validity if done for a long time. Eventually, people will get bored of what they’re eating and will slow down on their food intake.

However, he points out that the idea of Boredom Diet gives people the idea that they can eat anything and end up overloading on pizza, burgers and foods that are considered unhealthy. For boredom diet to take effect, a person has to do it for a long period of time until his system starts responding to the habituation process. What happens to all the carbs before then?

Nutrition is the primary setback of this particular diet as calorie control and satisfaction are the two things given more importance. In the recent study conducted, women were made to eat Mac and Cheese everyday and they have reportedly reduced their calories.

According to Keri Glassman, Boredom Diet can work if meals are nutritionally balanced. Otherwise, the body will be deprived of the nutrients it needs and requires to function properly.

Dangerously fit members follow an optimum nutrition plan which still allows them to eat nutritious and delicious meals while we help them achieve their desired weight and shape to appropriate workouts. Click here to join our fun, challenging and exciting boot camps.

Why Diet Foods Aren’t Always Good For You
Photo Credit: www.campshane.com

Why Diet Foods Make You Fat

Whenever we head to the store, we frequently search for products with labels like “fat-free” or “low-fat,” but these may not be the best option for us. Although you may aim to be good and try to choose the diet option, chances are you will actually end up adding some pounds. We need to be cautious as to what we purchase and consume. Several diet products are secretly packed with added sugar, salt, and fat that might result in weight gain instead of weight loss.

It seems odd, but the more we consume lots of diet foods and drinks, the more difficult it can be for you to shed some pounds and keep off that weight. Your difficulty losing a few pounds is not actually your fault. Though you’re accountable for choosing nutritious and healthy foods without consuming more than you must have, there are lots of things going on that makes your weight loss goals more difficult to achieve than they ought to be.

Why Diet Foods Aren’t Always Good For You Photo Credit: www.campshane.com

Why Diet Foods Aren’t Always Good For You
Photo Credit: www.campshane.com

Among the main culprits are artificial sweeteners. Research shows that artificial sweeteners might baffle our body’s regulatory systems that control food cravings or hunger. As we eat, our bodies are conditioned to anticipate calories, but it is not receiving them once we consume zero-calorie sweeteners. Having a lesser amount of calories with artificial sweeteners makes us crave more, causing us to eat more and load up pounds eventually.

In addition, there are issues with the salt that many diet foods contain. Salt inhibits your body’s natural ability to figure out when you have eaten enough food to be fully satisfied. As you eat salty foods, you are likely to eat much more since your body is not registering when you have consumed enough. Furthermore, what happens if you consumed too much salt? You bloat, right? You begin to retain water, and before you realize it, you can’t get those jeans zipped up.

Check this video about some diet foods that make you fat.

‘Diet’ Foods That Can Make You Fat

So, pay attention and limit foods that can make you fat, or else the pounds can sneak up on you. If you are trying to be in good health as you age, some small adjustments can surely make a significant difference. There’s no need to stay away from the foods associated to weight gain, but it is much better to eat them rarely, and make sure other healthy habits are looked after as you do so.

For more information regarding some tips on healthy weight loss and other weight loss factors, visit Dangerously Fit Sydney’s website.