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TIPS FOR HEALTH AND FAT LOSS

  1. FOR FAT LOSS YOU NEED TO BE IN A CALORIE DEFICIT
  • Is doesn’t matter whether you eat low fat, low carb or do intermittent fasting. What gets the best fat loss results is being in a calorie deficit.
  • The best way to do this is to eat less food, eat smaller portions, cur out high fat high carb junk food.
  • You can also create a deficit by training more often and moving more throughout your day.

 

  1. MAKE SURE YOU EAT ENOUGH PROTEIN
  • Protein is important and eating more will be less hungry, eat it at every meal.
  • Protein goal is around 1.5-2g per kg a day.

 

  1. DON’T FEAR FAT
  • Eating good fat won’t make you fat, it is essential for fat loss and building muscle – nuts, seeds, avocado, olive and coconut oil.
  • If you increase fat you may need to decrease carbs.

 

  1. FILL UP ON LOADS OF VEGGIES
  • Make veg the foundation of your diet.
  • Not only does it help to increase the nutrients you are adding to your body; but it can make meals bigger, especially if you have cut your carbs down.

 

  1. CARBS AREN’T EVIL
  • Believe it or not your body actually uses carbs for energy. They fuel your training and will help you get more out of your workouts.
  • You don’t have to cut carbs out to lose weight.
  • Some people do well on low carb diets and others don’t because they can’t stick to them.
  • If you are sticking to a calorie deficit and eating enough protein there are allowances for carbs if you want them.
  • The best carbs are from vegetables, whole grains, lentils etc not from sugar and processed foods.

 

  1. START AS YOU MEAN TO GO ON
  • Set your day up the right way – be prepared and plan your meals ahead of time.
  • It will set you up for the day and help you stay on track.

 

  1. EAT REAL FOOD
  • Avoid processed products such as cakes, bread, pastas, crisps, sweets, ham and processed meats etc
  • They tend to be much higher in calories and don’t fill you up that much; which means you end up eating more and hindering fat loss.

 

  1. AVOID ALCOHOL
  • The occasional glass of red wine is ok, but most alcohol is counterproductive for fat loss.
  • Be realistic – if you enjoy a drink on the weekend then make allowances for that by adjusting what you eat during the week or drinking lower calorie drinks.

 

  1. STAY HYDRATED
  • Drink 2-3 litres a day as a guide only – that includes tea and coffee.
  • Hydration is important for health and life.
  • Being dehydrated is a stress on the body.

 

10.BE REALISTIC, BE PATIENT – WORK HARD

  • There is no perfect diet, no perfect plan, and your fat loss will never be linear.
  • Make sure the goals you want to achieve line up with the effort your willing to put in to achieve them.
  • Be patient – it’s a journey and work your butt off to ensure you get what you want.

 

11. YOU CAN’T OUT TRAIN A BAD DIET

  • You can try, but depending on how bad it is, be prepared to be in the gym every day and night.
  • Don’t underestimate the power of a healthy eating to help you lose weight.

 

12. EAT FOR HEALTH NOT JUST FOR FAT LOSS

  • Switch your focus away from just fat loss, eat for better health.
  • If your focus is toward being healthier you will lose weight in the process and in the long run find it easier to maintain your results as your habits are healthier and cause you to be leaner.
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MAYBE ITS TIME TO SHIFT YOUR THINKING

optimal health, personal training, Winchmore Hill

GETTING YOUR PRIORITES RIGHT – MAYBE ITS TIME TO SHIFT YOUR THINKING

 

I think New Years is a great time to reflect on the year that’s passed and set some goals for the year ahead.

For most people its weight loss and it’s a cycle they repeat year in and year out with no real success.

We focus so much on weight loss that we forget about our own health.

Dieting is hard, and most of the diets are so restrictive you can’t sustain them. Dieting doesn’t teach you about Optimal Health; It’s main goal is losing weight on the scale and sometimes it comes at the expense of our health.

 

Optimal health comprises 6 main areas –

Mental

Social

Emotional

Physical

Environment

Spiritual

 

These areas often aren’t considered when starting a diet to lose weight – the main focus of a diet often focuses on losing weight at all costs and ignores the importance of these 6 areas in our lives. At times the diets we go on start to compromise these areas of health that we should be nurturing and growing.

Yes; losing weight is important for emotional stability, our state of mind, how we look and feel, how we socialise with others etc it’s the method of how we do it that needs to change.

Find a way of eating that fits your life, extreme dieting works but the end result is usually weight gain and a rollercoaster of yo yo eating that leaves you emotionally and physical drained and they take you away from your social circles as you can’t enjoy yourself.

 

If you seek health first you will start to eat healthier, you will eat less junk food and processed snacks. You will look for healthier options and drink less alcohol. You will want to exercise as it will improve your strength and fitness. You will find a balance that works, that you can maintain; and you learn what works for you so that you can sustain it.

I am not saying it’s easy, sometimes the crash diet is a great kickstart; but you can’t be on a diet 12 months of the year.

You need a base plan and structure, you need to educate yourself and take responsibility for your own journey.

Making these changes to seek health will build on the 6 areas above and make you a more rounded healthy person AND you will more than likely lose weight at the same time.

 

We aim to help our members in these areas, we are available to work on a structure that fits them, to support them on their journey and if needed move into healthy eating plans based on calories and optimal health.

 

Contact us for more information on our 30 day trial

hello@fitnesshub21.com

 

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My Competition preparation and Injury update

I have been training for the past 2 months in preparation for Galaxy Universe on 26th October 2013. The videos i have uploaded are my 2nd phase of training for strength. Due to my shoulder injury that put me out of action for 4-5 months i had to start again with my chin up strength as well as my overall body strength. I have spent a lot of time working on my remedial exercises to build up the strength of my rotator cuff muscles to prevent more injuries in the future. I have also been working on my grip strength so i can perform better chin ups.

I started off only being able to do 1 chin up, last year i was up to 7 so it was hard to have to start from the beginning. So far i can do 5 wide grip chin ups, and 1 chin up with 6kg around my waist after 6 weeks of training.

I also added in videos of my tricep ez bar skull crushers and standing barbell curls. My strength is increasing each week and am looking forward to what i can achieve over the next 9 weeks leading up to the comp.

I have had to go back to basics and start again by building up my weaker muscles so they can help me be stronger overall. Its tedious and sometimes boring but if you want to be strong its essential to get it right, or else you increase your risk of injury.

Lisa

Wide Grip chin ups

Wide grip chin ups – 1 RM

Tricep Ez Bar skull crushers to chin

Barbell Curls 27kg