Strength & Nutrition
Articles
Health & Fitness is a lifestyle
NUTRITION
WHAT IS A CALORIE DEFICIT......?
Weight loss & fat loss mean two different things. What links them together is a calorie deficit. You need to burn more energy than you take in. Food and drink are how we consume energy as it can’t be created out of thin air. How active we are contributes to how much energy we burn.
Weight loss is losing both fat, and muscle if not supported with a balanced marconutrient diet.
Too much weight loss can be dangerous, it can lead to an unwanted bounce back tounwanted weight gain.
Fat loss is prioritising a balanced diet especially while consuming enough protein, and strength training at least twice a week. This leads to a healthier happier body that will help keep you as lean as you need to be to enjoy life. If you would like to know more about how to create a healthy calorie deficit then book a free consultation with me and we can create the perfect plan for you and your needs.
GYM EDUCATION
PROGRESSIVE OVERLOAD.......?
The principle of gradually challenging you muscles more and more over time as they get stronger and grow bigger. Think of it like a video game where you slowly level up, your body adapts to handle heavier weights, more reps or a more complex exercise but only if you consistently push it beyond what it used to. Without this gradual increase, your muscles won’t get stronger no matter how often you train them.
To Break through plateaus and keep progressing, you can try
- Increase the weights slightly on your lifts
- Add more reps or sets
- Slow down the temp of each rep
- Reduce rest time between sets
- Change variation (Barbell to Dumbbell)
- Add dropsets or supersets
- Track your progress and work on weakness
MINDSET
CHRONIC STRESS HINDERS FATLOSS..................
Chronic stress from our everyday life can and will definetly hinder your fatloss, and it is more common then people realise. Here is why:
- Increase appetite and cravings for sugary foods and high fat foods.
- Promote fat storage around the belly
- Reduce motivation or energy to exercise consistently.
- Interfere with sleep, which further disrupts metabolism and hunger hormones.
- make your body more likely to hold onto fat even if you are eating reasonably.
To help reduce this you can work on you sleep routine, plan you day or week ahead, you can even write down what is worrying you and write what you can physical do about it and move on.
There are many ways but you have to start as chronic stress is usually the limiting factor to busy adults achieveing the healthy body they are working so hard for.
Book a free consultation call and let me help you ahieve this by building small helpful habits that will work towards reducing your chronic stress.
NUTRITION
SUPPLEMENTS, DO WE NEED THEM?..................
Short answer, it depends.
How old you are is important as the older we get from 35 years of age and up, we are less efficient at getting the nutrients we need, so both proteins and micronutrients become even more important.
This makes it a good reason to have multivitamins and protein supplements in th house a seven with a healthy balanced diet, you might need a little extra to get through those tough days at work and those cold seasons.
The other reason to supplement with vitamins and protein drinks etc are when you have you normal job and like to lift weight and play a physical sports, this means your body is in need off extra micronutrients and protien as it is very active through the week.
If you need help with your diet an would like to know more, book a free consultation call with me we can go about creating a personalised plan for you.