Fat Loss Tip - Control carbohydrates
Fat Loss Tip - Control carbohydrates
Fat Loss Tip - Lift Weights
Fat Loss Tip #3 - Lift Weights
Yes, that's right, let’s pump some iron!
Gone are the days where the main purpose of the session is to just get a sweat on.
When you lift weights you obviously develop muscle tissue, the more muscle tissue you have the more your body needs to fuel that new founder muscle tissue. Therefore, you can eat more food. Wait!! I can eat more food and lose fat? Yes! If you develop enough muscle tissue by providing your muscles with enough mechanical tension to force them to develop, yes you can then eat more food.
I’m sure you will all agree that sticking to a fat loss plan is always easier when you can eat plenty of food.
I’m not talking about looking juiced up to the gills, I’m talking about looking strong, athletic and sexy!
Here is a Resistance (weights) session you can try:
Make sure you warm up first by doing some mobility work.
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START
A1 | Goblet squats - 10 reps x 4 sets
https://expertpt.co.uk/quads/2016/12/30/goblet-squat
B1 | Bent over row - 12 reps x 3 sets
https://expertpt.co.uk/back/2017/1/11/bent-over-row
C1 | Swiss ball leg curl - 12 reps x 3 sets
https://expertpt.co.uk/body-weight-lower-body/2016/12/30/swiss-ball-leg-curl
D1 | Kneeling single-arm should press - 12 reps (each arm) x 3 sets
https://expertpt.co.uk/shoulders/kneeling-dumbbell-shoulder-press
E1 | Dumbbell skull crushers - 12 reps x 3 sets
https://expertpt.co.uk/triceps/2017/1/6/dumbbell-skull-crushers
F1 | Steading alt dumbbell curl - 12 reps (each arm) x 3 sets
https://expertpt.co.uk/biceps/2017/1/6/standing-alt-dumbbell-curl
G1 | Weighted Dead bugs - 30 seconds x 4 sets
H1 | Rowing 200m x 4
https://expertpt.co.uk/cardio-machines/2016/12/30/rowing-machine
(30 - 40 seconds rest after each set)
FINISH
Fat Loss Tip - Burn more calories than you consume
Fat Loss Tip - Burn more calories than you consume
This right here is simple thermodynamics, if you consume more calories than you burn (through daily activity/exercise and your basal metabolic rate), then you will gain body fat, I don’t care what diet pill or super-duper fat loss shakes you’re consuming, I don’t care if you’re just eating chicken and green veg if your calories are through the roof then you will gain fat!
The odds are you wouldn’t be over-consuming on chicken and veg, more likely the alcohol and pizza you have on the weekends, yes, that should do it.
Fat Loss Tip - Eat plenty of protein
Fat Loss Tip - Eat plenty of protein
Okay, as you’ll tell from my post a couple of weeks ago, I’m very excited for Christmas, I know there are a lot of haters out there who think it’s too early “It hasn’t even been Halloween yet!” I know this, I’m not crazy. I’m just excited.
My thoughts being “How can I get everyone else as excited as I am”, when I say everyone I mean my 6000 followers….. 200 people who actually look at my posts……okay, the 30 people who actually read to the end of my posts…..so this is for you lovely people! I’ll be doing a count down to Christmas, every single day (for the next 80 days) I’ll be providing you lovely people with a fat loss tip of the day.
Here is the first one….. you ready??? You excited???
Fat loss tip #1 Eat plenty of protein
Okay, I’ll admit these might not end up being the most ground braking tips, but the basics are key!
Why should I eat plenty of protein?
When you eat foods that contain protein your digestive system goes to work, it breaks down the protein in food into basic units called amino acids. The amino acids then can be reused to make the proteins your body needs to build and maintain muscles tissue, protein does other cool things within the body as well, but let’s keep it simple.
When you’re dropping body fat to achieve an athletic physique, you’ll need to build/maintain as much muscle as possible, when you drop your caloric intake to stimulate fat loss, you’ll have a good chance of breaking down muscle tissue (as well as fat). Protein intake is a great way to help avoid muscle loss.
How much protein should we consume? Well, there are a LOT of factors to take into consideration here such as body type, muscle mass, activity level, goals, lifestyle, basal metabolic rate and more, but you should be consuming from 1.4 to 2 grams per kg of bodyweight (in my opinion), but I have often had great success with clients consuming more than 2 grams per kg of bodyweight.
Summary
Eat plenty of protein
Low carb vs low calories
Low carb vs low calories
Just trolling through the web and it appears that people are still arguing over different approaches to diet, so let me set things straight…
(Fat loss goals)
Low carb vs low calories
(obviously there are other approaches, but let’s keep things simple).
Now, this is coming from someone who has looked extensively into both in great detail and has used both approaches with myself and with 100s of clients, this is what we know as fact, let’s ignore the bullshit and focus on the facts.
Low carb:
Pro - No negative health impact as long as you choose your carbs wisely (fiberus vegetables).
Pro - When you avoid glucose (sugar), it prevents you from eating a range of foods that will have a negative health impact.
Pro - When you reduce your carbs you inevitably eat more protein and fat, foods that contain a decent amount of protein and fat are generally more satiating, so it’s really difficult to overeat these foods.
Pro - It generally gets people eating foods that are a lot more nutrient dense.
Con - Carbs taste nice, very nice. I mean, have you tried the new “Walkers Tear and Share, Cheddar Cheese and Onion Crisps” No? Well they taste awesome!
Con - It’s a difficult approach if you’re a vegetarian or vegan.
Con - If fat loss slows down it can be difficult to see why if you’re not tracking calories.
Low calories:
If you want to lose fat then you need to be burning more calories than you’re consuming (fact!!).
Counting calories is not always needed, however, if you’re struggling to lose fat you’re not counting calories then this is insane, a calorie is simply a unit of measurable energy, we can use it as a tool when leaning out.
Pro - Calories are the biggest factor when it comes to fat loss.
Pro - Easier to track macro ratios.
Pro - You can be flexible with your nutrition.
Pro - Easy to tweak calorie intake if results slow down.
Con - Lot’s of people need more structure than simply counting calories, when we just count calories we choose foods that taste nice, but are not always nutrient dense, this can lead to health issues long term.
Con - When losing fat, some people who count calories end up eating less and less until they hit a brick wall and their health, hormones and energy levels suffer.
Con - Can lead to unhealthy relationship with food
Lot’s of Pros and Cons to each, so my advice? I recommend an element of the two (less carbs generally for fat loss and track the caloric intake) and I find this most effective and sustainable for my clients.
If you just focus on calories you’ll end up eating shit!
If you just reduce your carbs you might find yourself disheartened and confused when the fat loss plateaus.
Whichever way you decide to go, I (and many other health/fitness professionals) believe there are two key things…structure & consistency. People need structure - carb cycling, high protein, low carb, paleo, atkins, keto, all these do provide structure where there was none previously and inevitably put you in a caloric deficit.
The best diet for you is the one you can stick with long term.
Having said all this, surely the end goal is for you to have a body shape that you’re happy with and to be in the position where eating clean (with the odd treat) is a simple part of your lifestyle, this way you will always maintain a good, strong, healthy body shape.
Momentum
Momentum
Newton's first law of motion - sometimes referred to as the law of inertia.
Newton's first law of motion is often stated as:
An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force.
Why are we talking about physics?...... Momentum!
Must watch!......