ARE ALL CALORIES EQUAL? PROTEIN - Restricting calories without consuming sufficient protein is a fire route to losing muscle loss and the skinny fat look. Getting a protein goal of around 0.8 - 1.2g/Ib pf bodyweight ensures you consume all the essential amino acids required for muscle protein synthesis to repair and build tissue broken down through training. Vary your protein sources from red meat, oily fish. and lean poultry to get a complete amino acid profile. NUTRIENT DENSE FOOD - If you have a stressful lifestyle and have a history of poor eating, it is likely your digestive system is not functioning as it should. Eating process food will only put stress on your already overloaded system. 70-80% of your immune system is in the gut so keeping it healthy and in working order is vital for physical and mental health. Fats and carbohydrates, aim for nutrient dense food. Get lean protein, healthy fats and green vegetables in your diet. VOLUME - A chocolate bar may total the same calories as a 200g chicken but which is going to keep you fuller for longer? Calorie dense process food tend to be low in volume and will send your hunger hormone into overdrive. Nutrient dense food sources are volumous and press on the stomach lining , leaving you more satisfied. Different foods sources effect blood sugar sugar to varying degree. To avoid the mid afternoon crash go for high volume whole carb sources. Hope this helps. #calories #nutrition
CARBS Over the last few years, carbohydrates have been given a bad reputation, especially ones that are high in sugar. To explain things and help your carb confusion, here are four simple steps to fit carbs into your nutrition plan whilst still be able to reach your results in the gym. Get your carbs in post workout - when we weight train the muscle becomes responsive to insulin and send signals to the brain which then takes blood sugar out of the blood and deposits it into the muscles. No carbs in the morning - eating carbs first thing will raise your insulin hormone which in turn will make you very hungry. Build muscle - a quick way to allow more carbs in your diet is to build more muscle. Evening carbs - having carbs in the evening will help to relax the body and get a good night sleep. Hope this bit of information helps hit me up if you have any questions. #nutrition #carbohydrates #wecaneatthem
How often are you mindful whilst eating? Grabbing the first thing you see for breakfast, eating lunch in front of the computer at work, the snack you pick up on the way to work with your morning coffee, dinner in front of the tv… These are habits that many people do on a daily basis but being more aware of what, why and when you are eating are key for fat loss and maintaining a healthy weight, long term. Try implementing these key habits daily and see the difference they make. Let us know how you get on drop us a comment. #nutrition #mindfuleating
Pull ups : Pull ups fundamental movement that works the latissimus dorsi muscle. It’s not an easy exercise as it takes lot upper body strength to pull yourself up. If your not strong enough to do pulls ups another option would be to use the Lat Pull Down again fundamental moment that will target the lats You could superset this exercise with a push movement pattern for example chest would be a great option. Working opposing muscle groups the options you have are Barbell chest press Incline chest press Decline chest press Push ups Combination of different exercises that work the chest from different angles. As we know with any muscle group with have to hit it from all areas to get maximum development if muscle growth is your goal. Hope this helps hit me up if you got any questions.
12 week body transformation completed! Big shoutout to my client @khadradunnage who completed her 12 week body transformation. What a amazing achievement. Thank you for letting me train you it’s been an absolute pleasure to be part of your journey. 💪💪 #12weektransformation