CAN YOU TARGET BODY FAT?
What does it mean to target fat loss? 🤔
Some believe doing specific exercises using specific muscle groups at certain rep ranges means that the area worked can be target to decrease fat 😨
Meaning if you want to lose fat off your legs you do squats, or if you want to lose weight off you arms you do bicep curls 😢
Is this the case? 😬
Sadly we CANNOT target fat loss in areas you either want to lose it from or that for you is a stubborn area ☹️
But here’s some helpful advice that might lead you to decreasing fat from the areas you find stubborn 👍🏻
Firstly, making a healthy change to your lifestyle should be priority. If you’re wanting to lose belly fat it’s shown that people with larger waistlines are at higher risk of diabetes, heart disease and even cancer. What can you do to avoid these things and help lose excessive fat? 🤩
Avoid processed foods such as chocolate, crisps, fizzy drinks etc. Anything with added salt, sugar or sodium ✅ Knock alcohol on the head completely as this will be holding you back more then you can imagine ✅ Think “eat healthy, not diet” make better all round decisions ✅ Do you need to start training 7 days a week? No just become more active on a daily basis to start ✅
What happens in the kitchen will always be do or die when it comes to fat loss, but what exercises should you look into to decrease fat? 🤔
Lifting weights will always be preferred as creating muscles is an major factor in increased metabolism which aids fat loss ✅ HIIT is also a fantastic, cost effective way to burn fat long term. Some form of training where your heart is at 70-80% of your max output during working rounds is preferred ✅
But again, generally working on targeting your lifestyle and the choices you make instead of the areas you want to lose from will ALWAYS be the way to lose stubborn fat 💯
WHAT REP RANGE BUILDS MUSCLE?
For a lot of people who regularly enter the weights section of their gym or find themselves in classes devoted to developing muscle we do ponder the question, ‘What rep range will help build muscle?’
It’s been favoured for years that between 8-12 reps for 4 sets is the preferable rep range for increasing muscle but is it exclusive? Absolutely not.
What we now understand is, to keep it simple : Every rep range will trigger the same amount of hypertrophy provided that you do your set with the same level of effort (proximity to failure).
As long you are stimulating your targeted muscle close to failure, you will increase muscle.
Does this mean rep ranges aren’t important?
If you take two people and one of them is training predominantly to 6 rep failure with bigger weight in their program and the other is doing 20+ reps with lighter weight, both are going to increase muscle.
But.. the person lifting the lower rep ranges will develop more strength and improved neurological factors. And the person with the higher rep ranges will increase resistance, endurance and decrease rest time long term.
So in summary, don’t get so hung up on what rep ranges you’re doing. Target the area, stimulate the muscle using reps till fail. And depending what type of training you enjoy, prioritise that.
WAYS TO BE HELD ACCOUNTABLE
WAYS TO BE ACCOUNTABLE
Are you struggling being held accountable when it comes to your training, eating or your general lifestyle? 🤔
Here are some full proof ways to be held accountable and make some real changes 💯
Schedule your workout in advance, pre book your classes or 1-2-1 sessions and put them in your calendar so you can’t plan over them 🗓
If you struggle with the idea of going to a gym on your own join a supportive community or bring a friend with you to classes/ session 👯♀️
Reward yourself for reaching targets, no you aren’t a dog but you could set little incentives to egg on your process. Put money away in a jar every time you lose a pound of weight, or buy a top you love that’s a size smaller to motivate yourself in to it 🤩
Invest in a smart watch. Although it can be extremely addictive, if you’re sensible it can a huge incentive that will help track all steps done and calories burnt showing where you’re at day by day ⌚️
Huge one… Take progression pictures! There is absolutely no better way to track your journey and visualise how far you’ve come than a picture. Take weekly, biweekly or months pictures BUT document your journey 📸
Do it for a cause. Do you hate training but you feel extremely passionate about a certain charity you’d like to earn money for? That is an amazing place to start, again set a target and do it for a greater cause 🙂
Use a food diary, write down your meals and visualise what you’re consuming and work out your calories and macros and be sure you’re doing everything to 100% 🍲
Remember the best place for motivation to come from is results, and to get results when you take action. Be accountable every step of the way 💯
REST DAY SMARTER
REST DAY SMARTER
Do you often question how many days a week you need to rest or are you in constant fatigue and worry you’re close to injury? 😵
Rest is obviously important for our bodies when it comes to having an active lifestyle but does it have to mean doing absolutely nothing? No! ❌
If you’re having a “rest day” meaning you aren’t going to the gym to exercise you should still be conscious of burning active calories throughout the day through walking the dog, cleaning, stretching as some examples. Try not to just do absolutely nothing 👍🏻
Why is that important? This will help prevent fatigue, we want our muscles to recover yes but remaining active even at a lower level will prevent the lactic acid build up in your muscles meaning your DOMS are less severe 🤩
How can this help those of you who train regularly? As a rule of thumb you never want to train the same muscle group within 48 hours of each other. This can cause chronic fatigue, injury AND more importantly because you aren’t letting your muscle recover it isn’t getting stronger or looking any better 😬
Other ways to rest without doing absolutely nothing? Sleep of course is always the best remedy for gym training 😴 Drinking water 🚰 Ice baths 🛁 massage 💆♀️ Regular mobility and stretching (yoga/pilates) 🧘♀️ Brisk walk 🚶♂️ Bike rides 🚴
If you’re worried about resting because you need to be doing something, just try and assume your body needs to time to rebuild and repair but that doesn’t mean you should do nothing! You can still be an active, happy person 😃
EMPTY CALORIES
We’ve all heard of “empty calories”, I think over time it’s been miss used by people just referring to bad foods. But what exactly is an empty calorie? 🤔
In short an empty calorie is food that is high in calories, but poor in nutritional value. Foods and drinks that have empty calories mostly give your body solid fats, added sugars and oils. This can lead to fat gain and nutritional deficiencies 😬
Why are empty calories so bad? Again in short, we don’t need them. These foods are heavily processed and have tons of additives that we do not require in our diet, foods that If your goal is to lose weight you could be hindering the process or find yourself being malnourished 🚫
What are examples of empty calories? Carb based desserts 🧁 cakes 🍰 cookies 🍪 sugary drinks 🥤 fruit drinks 🍹 chocolate bars 🍫 hotdogs 🌭 ketchup 🥫 fast food 🍔 and the big one you’ll all hate me for..... ALCOHOL🍷
One bottle of red wine is 500 calories it has 4.7g of carbs and no fats and proteins, so if you’re only allocated 1500 calories a day then you’ve spent 1/3 of your daily calories on red wine but your macros will be untouched meaning you won’t hit your food targets without going over 😬
With the example above, this is why people can maintain or increase fat by consuming empty calories on a daily basis! Put down the bottle, it’s not worth it 😂
I hope I haven’t killed your buzz too much here, look into the foods you consume regularly and see what could be classed as empty cals and instead try eating foods with full nutritional value 💪🏻
DOMS
Everyone who’s ever been the gym has experienced the dreaded DOMS 😭
How much do you know about DOMS? 🤔
Delayed onset muscle soreness (DOMS) is a combination of microscopic tears in your muscle fibres that are the result of working out and the muscles response to repairing the damage. No, this isn’t a bad thing and it can last for up to 5 days generally being worse day 2 and 3 😖
How do you recover from DOMS quicker? If you’re in the early stages of training you’ll struggle completely taking the pain away but there are some ways to ease the pain:
Stay hydrated 💦
Sleep! Recovery happens at its most effective during sleep 💤
Increase your protein intake! Protein is the building blocks to help rebuild and repair muscles to be bigger and stronger 🥩
The absolute best way to deal with DOMS… KEEP MOVING! Being active helps increase blood circulation to warm the muscle up and allow it to stretch giving you much needed pain relief. As we know a sedentary lifestyle is not a healthy way to live 🤬
That’s what they are and how to help them so what about the most worrying question, will you still progress without DOMS? 😳
Are you still getting results? Then the answer is YES! Just because you don’t feel the same level of pain now as you did at the start doesn’t mean you’re progression has stopped 💯
You’re body is absolutely amazing and it learns to adapt in so many ways, you’ll still get soreness but you’ve become stronger and more efficient at dealing with the challenges you set your body per workout! 💪🏻
DO NOT rely on pain as an indicator of success. We all love that badge of honour days after a workout, but as long as you’re still seeing results you don’t need to worry that you aren’t walking like a cowboy 🤠
LIGHTWEIGHT BABY!
Are big weights the most effective to build muscle? 🤔
While we are taught that to reach hypertrophy, while training we need to be in a rep range of between 8-12 for 4 sets. But is this completely true? 😬
No, you don’t only need to work between 8-12 reps to increase muscle 😮💨
Your main focus should be about reaching muscle fatigue per set then about an 8-12 rep range. Studies show that lifting 50% of your one rep max for a total of 20+ reps is just as effective in muscle growth and devolvement as the lower reps 😃
Lifting with lighter weight has many added benefits you may not get from bigger weights such as injuries risk is decreased with lighter weight, it can be a lot more versatile training, and its not a massive space killer to name a few 👍🏻
Of course there’s many ways to skin a cat so incorporate higher reps with lower weight into your workout as a way to freshen things up isn’t a bad idea 😎
Use angle changes ✅ Slow the tempo down ✅ Speed it up ✅ Increase the range of motion ✅Superset ✅ Giant set ✅ Drop set ✅ Low rest between sets ✅…….
Anything you can do to reach isolated muscular fatigue 🤩
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TIPS TO AVOID SLIPPING ON ICY FLOORS
Cold init? ☃️
After nearly breaking my neck walking over the ice on the car park of Asda I wanted to look into and write a post about how to avoid slipping on icy surfaces this winter so here are some helpful tips that might save your neck 😬🤞🏻
Think about your best route to your destination and plan ahead. If you think about the route with most foot traffic it will lower your risk of slipping because the ice will be worn down 🚶♀️
Avoid shortcuts! This was my mistake before, don’t cut across any paths that look unused that morning 💯
Walk like a penguin, take small steps to keep your centre of balance controlled! Penguins tend to be good on the ice 🐧
Keep your hands out of your pockets and free just incase you do need to grab something ✋🏻
Use floor mats when entering buildings to wipe the wet ice off your feet incase you slip in doors 👍🏻
Be especially careful getting in and out of your car, take time to hold the sides to support yourself 🚙
When taking steps we normally have the ability to do a mild straddle by splitting our legs but on the ice this will force both our legs to support our weight at an angle meaning slipping is more common. Keep your centre of gravity on your lead leg and stay up right with small steps 😎
TILL FAIL
Throwing in working sets till fail in my opinion is a fantastic way to train! Not everyone will agree especially some other fitness professionals and their reasons for it Id probably agree with, but let’s talk about why working TILL FAIL can be great 🤩
Straight away I’ll say I wouldn’t use all exercises and say “do it till failure” some exercises can’t be used in this way such as box jumps, because 10/10 times your “box jump till failure set” normally will end with sliced shins 😭
No finding an isolated exercise or a certain phase of a lift and attempting a working set till absolutely failure can be an incredible way to destroy that muscle 😍
Here’s a general core workout I’ll use with my clients till fail on each exercise:
Weighted Toe Touch
Weighted Crunch
Bodyweight Toe Touch
Bodyweight Crunch
I’ll set a 10 minute clock or ask them to do 5 rounds of this set, and straight away I’ll tell you with no rest between sets you’ll never manage to match the same reps from set 1 to set 5! But that’s okay, because you’ll use what’s left in your tank to finish the sets 💪🏻
I’ll always look at the weight as a factor, If I’m expecting between 8-12 reps till fail and you get 20 on your first set then of course the weight will be increased. So this is less about stabbing in the dark and more about pushing that specific area till it’s limits 🚫
How do you know you’ve hit failure? You have pushed the targeted area to the point either you can’t move that specific way anymore OR technical failure 😨 technical failure is when your technique breaks, that’s the point to stop ✋🏻
Choosing the right exercise, weight and Rep ranges to work in can honestly make a working set “till fail” a great way to train! You need to be motivated to push yourself in this way but I’m hoping you’re reading this because you are 😎
PROGRESSIVE OVERLOAD
How important is consistency in your training? 🤔
Implementing progressive overload into your training plan can be the difference in improving strength and increasing muscle overtime. So what is it❓
To put it simply progressive overload is when you gradually increase the weight, reps or sets of your strength training program. Again, this can be applied to hypertrophy training but it’s more common in strength sets 💪🏻
What’s an example? Let’s take the Back Squat as our chosen lift and apply a simple version of progressive overload:
Week 1
3 x 6 @ 65% (start point)
Week 2
3 x 7 @ 65% (increased rep)
Week 3
3 x 7 @ 70% (increased percentage)
Week 4
4 x 7 @ 70% (increased sets)
Of course this is all based on your rep maxes and what your main output is per set. Progressive overload is a numbers game, apply this to your training by making a note of the weight you’ve lifted per set and reps and improve this as the weeks go on 💯
Drop us an email what you’d like to see next on our blog page?
WATER LIFE HACK
When the cold weather comes in all we want is hot, comforting drinks 😍
But dehydration can still make a huge difference in your life from training to skin care. We all can drink more water, this is a fact but how can we manage that? Here are some life hacks to help you drink more water 💧
DRINK A GLASS WITH EVERY MEAL 🍲
If you have 3 meals a day then make sure you drink a glass of water with every meal. This can already add on an extra litre to your day 😱
SET ALARMS 🚨
You can download apps now to help with water consumption but alternatively set your own alarm to go off every hour to remind you take a few big mouthfuls of water 😎
REUSABLE BOTTLES 🥤
No one has an excuse here, reusable bottles are sold absolutely everywhere in all different shapes and sizes. Not only are they environmentally friendly but you can set markers on them so you know how much left you have to consume 💯
DRINK FROM A STRAW 🤔
What? Yes that’s right, everyone knows you can drink a glass of milk faster with a straw then a glass of water without. So use a straw this will help you with more mouthfuls at a time 🤓
ADD A BIT OF SOMETNIN SOMETNIN 😏
Although this isn’t my go to answer for if I’m struggling to drink more water but you can always add a bit of cordial to your glass if you think that might help but mind your ratio, too much juice defeats the purpose 😵
These are just a few simple ways to help with water consumption that I find help me. Drinking more water will benefit you greatly in the long run so let’s make sure it’s a priority 💪🏻
If you have any life hacks you use for water please send me them over via email 💚
MOBILITY AND STRETCHES
⭐️PRE AND POST CARE⭐️
What is a huge part of the gym that you probably don’t spent enough time on? 🤔
Pre training mobility and post training stretches 😵
🤞🏻Hoping this post doesn’t jinx anyone🤞🏻
Concentrating on mobility pre training using dynamic stretches is essential in placing your body in the safest, most advantageous position for utilising strength. Avoiding pre training mobility puts your body at a huge disadvantage because your avoiding the importance of full range of motion in your muscles and joints as well you won’t be activating your chosen muscle to work 💯
Post workout stretching keeps the muscles flexible, strong and healthy and we need flexibility for the mentioned full range of motion. Without it, the muscle shortens and becomes tight meaning when you call on it to active it will be weak and could possible lead to injury 😵
How can we avoid this? If you spend 3-5 hours a week working out then you should be spending at least half the time more concentrating on mobility and stretching 🙆🏻♂️
No this doesn’t have to be done all at once, you can break it up throughout your day into segments of care. You can also use aids such as foam rollers, massage guns, mobility poles, flexibility bands etc 💪🏻
If you’re chasing a fitter, better physique then a HUGE part of that is ROM and flexibility! Don’t neglect it 👍🏻
IS FULL RANGE OF MOTION IMPORTANT ALL THE TIME?
I was asked this question last week by one of my clients during a squat variation and a lot of trainers (including myself) will always promote full range of motion. But does that answer the question? Nope 😬
Let’s go off strength training alone, research shows that a full range of motion is superior to increasing strength than using partial range. Never let the extra weight define a good strength lift, your priority should be your ROM first. Overtime you’ll find how increasing this ROM will also increase flexibility in that specific movement called functional stretching 💯
What about hypertrophy training? To promote muscle growth and tone again you’d say ROM is important… however, adding in additional sets were you limit the range through partial movement or concentrate on specific parts of the phase to intensity muscle contraction is brilliant as a add on 😵
Limiting the range of motion could be beneficial to individuals who suffer from injury long or short term. Although this isn’t the best long term solution to limit the range it’s an option if you’re struggle to alternate the exercise you’re currently developing 🤕
In short we should all put ROM at the top priority with every exercise especially compounds. But sometimes using less range because of injury or to alternate the exercise developing specific sections can be great for your training program 🤩
Let me know what you think in the emails about ROM 💪🏻
5 TIPS TO HELP REACH YOUR GOAL
⭐️5 TIPS TO REACH YOUR GOAL⭐️
How many of us at some point have trained aimlessly and found it really difficult to stick with it? 😭
I find 9/10 times it comes down to what goals you’ve set or the lack of! This post I’ll give you 5 ways to help you reach a goal and hopefully inspire a new one ✅
1: SET REALISTIC GOALS 🎯
How realistic is your goal and what is your time frame? If you want to lose a stone in a week then no wonder you’re struggling staying motivated! Try thinking of something achievable that you can stick to for 4/6 weeks and a long term goal you know will be hard for 10/12 weeks 👍🏻
2: EDUCATE YOURSELF 🤔
Spend time researching the most effective ways to reach your goal. If you know your goal is to increase strength & size and you take up jogging then you guess what, you are not reaching your goal any time soon 😵 if it’s important enough you’ll spend time understanding the ‘How’ and ‘Why’ 👍🏻
3: BE ACCOUNTABLE 😬
You’ve set your goal and you’ve done all the research, you absolutely smash day 1 and you’re feeling great. Day 2 comes around and you nail a full tub of Pringles because you think “it won’t hurt”. Next day you don’t have the Pringles but you swerve the gym instead for a day because you’re sore. Every decision you make impacts something down the line, we can’t be 100% perfect all the time but every F*** up you have you set yourself back and it’s only you that you can blame so please make as few mistakes and you can control 👍🏻
4: MOTIVATION COMES AND GOES 😔
I always tell people if it was easy we’d all look sexy as hell, but it’s not 😭 some days you’re going to wake up 100% and hop, skip and jump to the gym and other days you will try and convince yourself out of going. Go and kick your ass on the bad days, and it will help change your mentality and when the good days come around you’ll be grateful for them 👍🏻
5: BE KIND TO YOURSELF 😊
It’s important to celebrate success and reward hard work. It’s okay to treat yourself every so often, on the assumption we don’t want to go backwards 👍🏻
TIPS FOR EXERCISING IN HEAT
TIPS FOR EXERCISING IN THE HEAT
Hopefully this post won’t jinx us into having terrible weather but it’s been absolutely lovely this week ☀️😍 and while it’s fantastic in most ways, when it comes to the gym it can be really hard to push yourself during a 25 degree session 😓
Here are some tips that might help you not over heat and burn out during the summer 👍🏻
GET IN EARLY MORNING OR EVENING
The hottest time of the day normally anything between 11am and 4pm so try avoid training at these times if you’re overheating during your workout ⏰
GET USE TO THE HEAT
Apparently it can take 10-14 days for your body to acclimatise to the hot weather so don’t stress, it will get easier 😰
WEAR LIGHT GYM CLOTHES
I mean this in two ways. In what you’re wearing and how much of it, make sure you’re in as little clothes as you can while keeping your dignity haha keep your tops on 🙄 and what colour, light colours help reflect the sun. Avoid all black, leave that to me 😎
DRINK WATER
Jesus, do I need to say this? Drink as much water as you physical can. No not with cordial, not juice! Drink actual water! 💦
WHEN BURNT OUT, REST
Another simple one but more commonly one you’ll need to be told, if you feel like your flagging and need a minute just take a minute! Nothing wrong with sitting down in a well shaded area to recuperate before starting again 💪🏻
I hope this has helped you today, we all know what it’s like to feel the heat burning you out and not being able to escape it but there are always ways to make things easier 😎
ARE YOU PUSHING YOURSELF?
ARE YOU PUSHING YOURSELF?
This is a touchy subject but how do you know if you’re pushing yourself hard enough? 🤔
Ive argued in the past with clients its not the workout you’re doing it what you’re willing to put into it that makes it worth while, so here are some signs that you’re not pushing hard enough 😲
YOU’RE CLOCK WATCHING ⏰
One of my pet hates is when a clients says “how long left in the session?”. What are you clock watching for, and do you think it will go faster knowing? Embrace the time in your workout and push yourself until the final minute 💪
SAME SHIT, DIFFERENT DAY 💩
No one likes doing the same workout. I’ll always use same principles and similar exercise but we always adapt and change in the right areas. Maybe you’re bored of the same old routine, or maybe you’ve got so use to it it doesn’t push you anymore 😢
PIRORITIES 🤨
What are your priorities going to the gym? If its to have a chin wag with your mates or because its means you can have that extra glass of wine tonight after your workout then really you are not serious. Which is fine, but you’ll never see results which leads me onto my next point….
YOU’RE NOT GETTING RESULTS 😔
This speaks for itself, if you’ve been going to the gym for months and you aren’t willing to change your eating habits, you aren’t willing to put the graft in every session and you aren’t willing to spend time recovering then you will not see results 😱
I hope this hasn’t bummed you out this Tuesday morning and hopefully you’re reading this and saying “Nope, I tick none of them boxes” which is great 😃
CHEAT MEAL
CHEAT MEAL
What do you think of when you hear the word ‘CHEAT’? 🤔
To CHEAT at something like a sport would be unsportsmanlike and considered wrong 😑
To CHEAT on someone would hurt people 😖
To CHEAT on a test would be dishonest 🥸
The word CHEAT is so negative and when it’s applied to our diet it doesn’t make it okay. I’m a big believer of treating yourself at the right times and not too often, knowing the difference between working hard and disciplining yourself and being greedy for no reason 🤐
Let’s look at the numbers: if you’re daily calorie intake should be 2000 cal to maintain and you want a cheat day, if you reduced your calories by just 100 a day you’d have a 700 cal deficit by the end of the week. A jam donut in Tesco is 675 calories so that fits in well with your weekly calorie intake 😃
Now of course this isn’t fantastic for your macros, you’d need to tailor that in the right way as the fat and carb content would be high. But it gives you an idea of what just 100 calories less a day can do for your week! 😎
If you don’t need a treat once a week then don’t have one, this isn’t a post to say “go and eat 💩 I’ll allow it”! But stop thinking of foods you enjoy every so often as a way of CHEATING on your diet! You aren’t, and if you are consistently training and dieting 💯% all week and you desperately want a small chocolate bar, you’re human! Go and have the f***ing chocolate bar 🍫
We just make sure we don’t over indulge! Again there’s a massive difference between being disciplined and rewarding yourself and being a greedy bastard 😂
CHECK LIST
⭐️CHECK LIST⭐️
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Received so many messages from people absolutely buzzing for tomorrow when gyms are reopening! I can imagine how this is going to help so many people mentally going forward to be able to train again 💚
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This post is a check list to remind you all what you need tomorrow in case you forgot. No, it won’t be “wear clean gym clothes, put your trainers in well air conditioned part of the house”. More like a check list for attitude 😃
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VISUALISE WHAT YOU WANT
I’d like to imagine you’ve already got your goals in mind before coming in tomorrow, but if you don’t sit down and write out exactly what you want to achieve and when by. Setting targets will always aim you in the right direction 🎯
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COMING IN WILLING
Attitude is huge when it comes to progression, so leave any negativity or problems at the door. Don’t come in with a bad attitude because it will dictate your session and you’ll only be spoiling it for yourself. Be willing to learn and try new things 🤩
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DON’T PANIC!
Jesus this a big one. Please don’t come in tomorrow with the mindset of “I’m starting from scratch” NO YOU ARE NOT! No matter how unfit you feel, give it 2/3 sessions and I guarantee you’ll feel much better about yourself. You know what you need to do, you just have to do it 👍🏻
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ENJOY IT
I’ve never met anyone who’s stuck at training consistently and seen results who hated the process. Enjoy being back in the gym, enjoy your workout and make others around you feel comfortable. We are hopefully out of the worst now so it’s important we enjoy what’s happening now 😃
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I hope this has helped, what’s on your check list for tomorrow? Let me know by email
WHAT ARE EMPTY CALORIES?
WHAT ARE EMPTY CALORIES?
We’ve all heard of “empty calories”, I think over time it’s been miss used by people just referring to bad foods. But what exactly is an empty calorie? 🤔
In short an empty calorie is food that is high in calories, but poor in nutritional value. Foods and drinks that have empty calories mostly give your body solid fats, added sugars and oils. This can lead to fat gain and nutritional deficiencies 😬
Why are empty calories so bad? Again in short, we don’t need them. These foods are heavily processed and have tons of additives that we do not require in our diet, foods that If your goal is to lose weight you could be hindering the process or find yourself being malnourished 🚫
What are examples of empty calories? Carb based desserts 🧁 cakes 🍰 cookies 🍪 sugary drinks 🥤 fruit drinks 🍹 chocolate bars 🍫 hotdogs 🌭 ketchup 🥫 fast food 🍔 and the big one you’ll all hate me for..... ALCOHOL🍷
One bottle of red wine is 500 calories it has 4.7g of carbs and no fats and proteins, so if you’re only allocated 1500 calories a day then you’ve spent 1/3 of your daily calories on red wine but your macros will be untouched meaning you won’t hit your food targets without going over 😬
With the example above, this is why people can maintain or increase fat by consuming empty calories on a daily basis! Put down the bottle, it’s not worth it 😂
I hope I haven’t killed your buzz too much here, look into the foods you consume regularly and see what could be classed as empty cals and instead try eating foods with full nutritional value 💪🏻
What is TDEE?
WHAT IS TDEE?
TDEE stands for Total Daily Exercise Expenditure, this number is important to you because it is how many calories you burn per day when exercise is taken into account 🥵
As well as exercise your TDEE is a calculation of everything you do from breathing, to chatting on the the phone to taking the bins out. All the little things you do per day add up and count towards a total number (TDEE)🔥
Let’s keep the next part simple:
If your goal is to LOSE WEIGHT your calorie consumptions has got to be LESS than your TDEE 😎
If your goal is to INCREASE WEIGHT your calorie consumptions has got to be MORE than your TDEE 💪🏻
If your goal is to MAINTAIN WEIGHT your calorie consumptions has got to be the SAME as your TDEE 🤩
I’m assuming reading this your diet is important to you? Firstly find out your BMR (basal metabolic rate) and then your TDEE to establish your calorie needs. With these numbers you can take a huge step in understanding your food consumption and goal 🎯
If you need any help with either of these things, please don’t hesitate to contact me 💚
