fat loss

Just Loving Life – 36.7lbs and Counting 😊

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Lisa’s Story So Far …

I joined the 6 week transformation programme in January 16

Feeling rubbish about myself having had 2 babies within 2 years… 😫

I felt fat and unfit… 😫

I did 2 further 6 week programmes between March and August 2016 😜

Then joined as a twice a week member for the next 6 months… 😘

In Feb 2017 I joined on a full membership…. 💙

I steered clear of the Thursday cardio class as felt I wouldn’t be able to manage the sessions …  😂

Now I go most Thursdays! ❤️

Although my weight has fluctuated I’ve now lost a total of 36.7 lbs… 😊

 

I feel leaner, more confident, fitter and stronger and I’ve made some fab friends…  👏

I bloody love Fitterbody Ladies Bootcamp!!  💕

Lisa x

 


Flawed

Posted on by Ricky in Articles, fat loss, food, goals, health, mindset Leave a comment

Flawed?

I’m on holiday and not working, but sitting by the pool today I read a really good book, Flawed by Cecelia Ahern, one of my favourite authors.

In the closing acknowledgements she says if there is one message I hope this book portrays, it’s this; none of us are perfect.

Let’s not pretend we are.

Let’s us not be afraid that we are not.

Let us not label others and pretend we are not the same.

Let us all know that to be human is to be flawed.

Now whilst Cecelia is not referring to how we  look, as I people watched round the pool all afternoon, I see ladies from many different European countries, of all ages, all different shapes and sizes, some mums, some grandparents, some in tiny bikinis, some in full swimsuits, some overly conscious, some not with a care…

But it did make me think, what is perfect?

Why is size 10 perfect? Or even size 8 or 6?

Why do we aspire to look like the images portrayed in magazines or on TV? That perfect size or perfect shape?

Looking around, it’s certainly not average, the opposite in fact.

What we need to learn ladies is to love ourselves for who and what we are. And the only aspiration we should have is to be better today than we was yesterday, better this week than last week.

To be fitter, faster, stronger.

Perfection is not paramount.

I’m happy to be flawed!

Just be you 🙂

Julie x


My Big Yes’s & No’s If You Are Trying To Lose Weight!

Posted on by Ricky in fat loss Leave a comment

There are definitely some weight-loss rules you can bend a little and still drop pounds. On the other hand, if you’re serious about slimming down, here are five strict rules that shouldn’t be broken if you want to see the number on your scale go down.

Always Eat Breakfast

Skipping meals is a big mistake, especially breakfast. Enjoying a hearty and nutritious meal in the morning can actually jump-start your metabolism and encourage pounds to drop. Choose a breakfast that’s high in protein to give you energy as well as full of fibre to keep you satisfied for hours.

You Have to Make a Change to See a Change

Unfortunately, you can’t continue eating huge bowls of ice cream after dinner and expect to see the scale numbers drop. In order to encourage a change in your weight, you need to make healthier lifestyle changes that include eating nutritious, balanced meals most of the time, with the occasional splurge.

Remember, you’re not just dieting — you’re changing your eating habits. That’s the principle behind the 80/20 rule. You can’t be 100 percent all of the time, but you can be 80 percent all of the time.

Healthy Foods Don’t Mean All You Can Eat

Nuts, nut butter, avocados, sweet potatoes, brown rice — these foods are all highly nutritious, but that doesn’t mean they’re void of calories. You still need to be aware of serving sizes, even for foods that are super good for you.

Calories in Can’t Exceed Calories Out

Losing weight is about simple maths: you have to burn or cut out 500 calories a day to lose one pound in a week. If you burn 250 calories on a morning run, you’ll need to cut out 250 calories from your diet that day.

Don’t get in the mind-set that a workout gives you a free pass to splurge, because you’ll end up taking in more calories than you burned, which will result in weight gain instead of weight loss.

Once the Weight Is Gone, You Can’t Go Back to Your Old Ways

You used to drink a can of Coke with your lunch, but when you decided to lose weight, you replaced it with water. Now that the weight is off, don’t go back to your soft drink habit.

Losing weight is a forever lifestyle change, not something you do until you reach your weight-loss goal. Once you go back to old eating habits, the weight will quickly creep back on.

Away from healthy eating, I would also add:

Exercise – Mix it up

Ensure you have a good mix of core, cardio and weights.  If you do the same thing day in day out, your body knows what’s coming.  Keeping it varied ensures your body doesn’t get to a new ‘daily norm’ which will slow down weight loss.  But be prepared to plateau, everyone does, so it’s important not to lose sight of your long term goal when weight loss stalls  Stick with it and it will kick back in.

Don’t get hung up on the ‘sad step’

The scales are important, but take other measurements, body fat % and physical inches around your chest, stomach, thighs & arms.

1lb of fat will take up a lot more room than 1lb of muscle, so whilst the scales might not be moving down as fast as you hope, if your clothes feeling loose, and the inches are disappearing you are going in the right direction.

That said, if nothing is changing and you are hitting the gym sessions hard 3 or more times per week, then you need to re-visit your food diary!

Have a great day 🙂

Julie


7 Changes to Make if You Want to Lose 20 Pounds or More!

Posted on by Ricky in fat loss Leave a comment

As exciting as it can be to think about slipping back into your favourite summer dress 20 pounds lighter and feeling healthier, the immediate question of “How the hell do I actually lose the weight?” can be straight-up scary.

Here, we share seven things you need to do to reach your healthy weight—and stay there for good.

Have a long-term strategy!

Substantial weight loss is not a sprint.
It’s not even a marathon.
It’s the rest of your life.
It is your new normal.

When you’re trying to lose a sizeable amount of weight, it’s extra critical to find a weight-loss approach that you can envision yourself using, well, forever. After all, the best ‘diet’ is one that you can stick with over the long term. Changing your mindset from the very first day from ‘diet’ to ‘healthier eating’ should be your first priority.

Adopting a “new normal” always feels a bit challenging at first. But it shouldn’t include deprivation, ditching social events, or blacklisting entire food groups.

Master the Big Stuff!

Start with general changes, like integrating more veggies into your meals and eating breakfast every day, switching to a skinny latte and drinking 2ltrs of water a day is a good start.

You can work on the finer points after you get the big stuff sorted.

Don’t Obsess Over the Scales!

The one-to-two pounds of weight loss per week rule applies whether you have 5 or 50lbs to lose, cutting 500 calories a day by eating healthier and exercising will get the job done.

But if you’re trying to drop a substantial amount, that timeline can seriously delay your goal-weight gratification.

Instead of getting hung up on the scale, zone in on other payoffs associated with your new and improved healthier lifestyle.

Maybe it’s sleeping better, having more energy, or being able to run a mile. These are all signs that you’re making huge progress and getting healthier – which is the point of losing weight in the first place.

Start Weight-Loss Boosting Habits!

The silver lining of having a lot to lose is that you can achieve a healthy caloric deficit with relatively small changes to your overall eating habits and exercise routine.

Don’t underestimate the benefits of taking your calls standing, parking further from the supermarket’s entrance, or having a refillable water bottle on you at all times. Sure, it’s not the same as a solid sweat session or eating salads every day, but it will make a dent in your calorie burn.

Progressively Cut Calories!

Calories are energy. And the smaller your body is, the less energy you burn through each day. The more weight you lose, the harder your body works to hold onto every calorie you consume, a phenomenon known as starvation mode.

Basically, you require fewer calories to maintain your new weight than someone of the same weight who was never overweight.

For that reason, staggering the amount of calories you cut as you lose weight can help your body adjust to its new energy intake. Try cutting 500 calories from your daily food intake when you first start out. If a month or two in you start plateauing for two weeks or more, you might need to cut another 100 calories. It’s important to make sure you never get below 1,200 calories per day.

Lift Something Heavy!

We have mentioned this in many of our posts and it is one of our key strategies at Fitterbody Bootcamp – and it works! Strong is the new sexy. And when it comes to weight loss, more strength training = more fat loss. As you lose weight, your basal metabolic rate (the number of calories you burn just breathing) drops.

Love Your Body!

Getting down on yourself does absolutely zero to fuel your weight-loss results. On the flip side, research shows that loving your body can actually help you lose weight.

Confidence in yourself is critical for staying motivated in your pursuit to drop pounds. Focus on nurturing your body and giving yourself props for all of the strong, awesome things you can do. Simply looking in the mirror and saying, “I am loving my body toward a healthier weight,” is a good place to start.

I hope this is of help 🙂

Kind regards

Julie


Your Weight Loss Journey May Have Ups & Downs!

Posted on by Ricky in fat loss Leave a comment

Weight loss is one of those issues where everyone has a different opinion or solution. It’s also one of the largest industries in the world which means we are constantly bombarded with advertising offering quick and easy ways to lose weight.

I have been through a journey over the last 12 months and losing 3 stone was hard work, but I can tell you that when it comes to weight loss, if it sounds too good to be true, it usually is, especially if you want to keep the weight off over time. There is no substitute for eating well and exercising regularly.

Having said this, talking with our Ladies at Bootcamp empathises there are some common mistakes people make when trying to lose weight which can really sabotage their best efforts, here’s a great top ten:

1. Skipping Breakfast
Not eating breakfast is not going to assist with weight loss. Take it from me that this will have exactly the opposite effect! Skipping breakfast will slow down your metabolism, can lead to overeating later in the day and encourages sugar cravings.

2. Diet Soft Drink
Diet soft drinks are the enemy. Most diet soft drinks are made up of synthetic chemicals that offer absolutely no nutritional value whatsoever. You need to ditch diet soft drink and replace it with water. Drinking water throughout the day will help flush the toxins from your body which will help your body work more efficiently and improve your digestion. If you find normal water hard to drink in quantity, buy some sparkling water and add some fresh lemon or lime, or add a little sugar free squash.

3. Too Much Fruit
Fruit is very good for you but eating it all day is not going to help you lose weight as it’s filled with fructose. This is a simple sugar that occurs naturally in fruit and gives it its sweetness. Even though it is natural it’s still a sugar and therefore will create a spike in your blood sugar levels. As a general rule, I try to eat 7 portions of fruit & vegetables each day, but only one portion is fruit, and make sure it is a ‘one portion’ size.

4. Overtraining
Don’t go from nothing to doing two training sessions a day, which can be dangerous and can often end up with an injury. Quality not quantity and variety is the key to training for weight loss. You also need to make sure you have at least one rest day to allow your body time to recover. I did 3 sessions of week when I started and believe me, I needed the rest days in between. Once my fitness level improved, I upped to 5 sessions per weeks and maintain that today.

5. Not Eating Enough
Being hungry I guarantee is the way to get off track with your eating as it’s just too easy to grab to closest thing, which is never a healthy option. Starving yourself if not going to help you lose weight and keep it off. I actually eat more now than I ever did before, but eating more of the right stuff is key. If you are following our good nutritional guidance, you should not be hungry.

6. All or Nothing Approach
Not only when it comes to training as I mentioned above, but I hear this far more often when it comes to food. You might be out somewhere for dinner or one day you might just crack and scoff a massive chocolate bar. This is NOT going to wreck all your hard work to date and does not mean you have to wait until next Monday to start all over again! None of us are perfect and it’s OK to have a cheat meal once in a while. If you do indulge, don’t beat yourself up, put in behind you and focus on making your next meal a good one.

7. Not Being Organised
I know I’ve mentioned this in a previous blog, but preparation, preparation, preparation is key and not being organised is number one when it comes to damaging your weight loss efforts. Losing weight requires determination but most of all being organised. You need make sure you have the right food on hand at home and also with you when you are at work. This requires real planning and effort.
Make sure you are also organised when it comes to your training too, set aside the exact time you will train each day and know what you are going to do. After a few weeks this will become habit, but to start with you might consciously need think about each day to get yourself into a new rhythm.

8. Unrealistic Expectations
If your weight gain has taken a while to put on then it’s just not realistic to expect it all to come off in a couple of weeks. We are constantly subjected to diet advertising that promises fast results, but have you ever purchased or taken part in a ‘magic diet’ that really worked out over a long period of time?
I have tried many in the past and the first thing I got my head around this time was to have realistic expectations when it comes to how long it will take. 3 stone over 12 months sounds a lot, but it’s only an average 0.36kg per week which is very achievable.

9. Meal Replacements
This one gets me, it is ultimately short term fix. They are marketed as the fast weight loss option but in reality nothing can replace real whole foods when it comes to putting nutrients in your body. These type of diets are marketing as ‘easy’ and ‘ideal for the busy person’ and you will probably lose a few kilos quite quickly, but you will put it all on again and then some when you return to eating normally.

10. Alcohol
Last but not least alcohol in general is full of sugar, especially beer and wine so it’s no different to drinking soft drinks, except that you will probably have more than one drink at a time! A lot of times you will also be eating when you are drinking alcohol which can also lead to bad food decisions.
My advice is to give alcohol a miss if you are focussing on losing weight but if you have to have a drink, then a clear spirit such as vodka and soda with fresh lime is your best option.

Hopefully, some of my top ten rang true for you and might help you think about weight loss in a different way. It’s really important to break the cycle of the ‘diet’ mentality and instead start to think about food in terms of nourishing your body rather than ‘losing weight fast’.

Maintaining a healthy weight and having a positive ongoing relationship with food is the key. It’s also important to think about how you can create some balance, as this is the only way to stop the diet and ‘yoyo’ cycle forever.

Have a great day 🙂

Julie


Help I’m Struggling To Tone My Belly!

Posted on by Ricky in fat loss Leave a comment

It’s a question/statement I hear time & time again at Bootcamp. And if I’m being honest, it’s the area of my body I’m still not 100% happy with, but I have made massive progress over the last 15 months.

Unfortunately there is not one way to target fat in a specific area, toning your body takes a combination of a balanced diet and regular exercise. This means that if you are just focusing on doing 50 sit-ups a day, you aren’t going to achieve what you are after.

Also, our bodies tend to change slightly over the course of a month with hormone levels fluctuating and the tendency to retain water at different times. This is normal! Some women experience water retention more than others and there are ways in which you can reduce this, such as avoiding salty foods and incorporating green tea and celery into your daily diet.

My dietary changes have had the biggest difference to how bloated I feel and look on a day to day basis and when I slip from my clean eating, the next day my tummy is screaming at me and is bloated and uncomfortable.

Here are some general tips that have helped me:

What To Do:

Eat a healthy balanced diet – Make sure that you are getting all the nutrients you need, without consuming more calories than you will use in a day.

Exercise regularly and mix it up – In order to shed and tone, you need to be exercising on a daily basis. The most effective way to achieve the results you are after is incorporating a number of different forms of exercise into your weekly regime, including weights and cardio as well as some core focused workouts.

Make sure you have some relaxation in your day – Stress is a huge factor when it comes to weight gain, so try to make time for a bit of relaxation. Try going for a quiet walk or put on your favourite tunes and have a boogie!

What To Avoid:

Skipping breakfast – This is a really important meal for getting your digestive system working, kick starting your metabolism and also fuelling you with the energy needed to get up and start your day! As I have mentioned before, people who skip breakfast are more likely to become hungry quickly and opt for a quick unhealthy snack!

Skimping on sleep – Sleep is a really important when it comes to regulating your body’s hormones, building and repairing muscle, supporting the systems of the body and resetting your brain for the next day. Without sleep you will become stressed and fatigued, both of which will only contribute to weight gains.

Focusing on resistance training only – Core workouts are excellent for strengthening and toning your core and should be part of your weekly workout regime, however endurance training is key for burning off calories and helping you trim your tum.

As I often say to our Ladies, when you are doing high knees, you can feel your belly fat being moved!

Have a great day 🙂

Julie


Top 5: 10 Minute Workouts

Posted on by Ricky in Articles, fat loss, fitness, goals, health Leave a comment

When you really come to think of it, I am sure most of us could spare 10 minutes in the morning or the evening to up our fitness game.

What can be difficult is knowing what exercises to do to maximise the time and still get a good workout in 10 minutes.

SO for those of you with that spare 10 minutes, here are my top 10 minute workouts.

 

WORKOUT 1

THE MOVES

A circuit of push-ups, body weight squats, bear crawls and shuttle runs (or mountain climbers if space is limited). With these moves you will be targeting major muscle groups across all areas of the body, meaning your body is working harder and doing more.

 

THE TIMING

Do each of the exercises for 1 minute with no rest. Have a minute break between circuits.

 

WHAT YOU’RE WORKING

The whole body – Upper, Lower and Core. It’s also great for aerobic fitness.

Perfect for when you only have a limited amount of time!

 

WORKOUT 2

THE MOVES

An explosive full body circuit including jumping squats and push-ups, burpees and dynamic planks. The key to the fat burning HIIT circuit is to make the movements as compound as possible, this means as big as you can, using as many muscle groups as possible.

 

THE TIMING

Depending on your goals combine 30-60 seconds on each exercise with minimal rest. Complete as many rounds as you can in the 10 minutes.

 

WORKOUT 3

THE MOVES

Burpees, Squat Jumps, Jumping Jacks, Rest, High Knees, Sprint on the spot and Skaters. These plyometric moves will strengthen glutes, quads, hamstrings, pecs and core – everything basically!!

 

 

THE TIMING

30 seconds of each with a 30 seconds rest, then repeat until the 10 minutes is up.

 

WHY?

HIIT is a fantastic tool for burning body fat whilst maintaining muscle mass and improves athletic performance.

Unlike most other techniques, with HIIT it is beneficial to keep the workouts short. They must be below 30 minutes long and actually if you’re clever about it 10 minutes is ideal.

 

WORKOUT 4

THE MOVES

Bear Crawls, Pushups  and Squats.

 

THE TIMING

Aim for as many reps as you can squeeze in a minute of each exercise, repeated 3 times, with 20 seconds rest after each set. The bear crawls are a dynamic movement that focus on your core, stability and injury prevention. Push-ups target the core, chest, triceps and shoulders. Meanwhile squats work your glutes, legs and you guessed it – core.

 

WHY?

These are all multi joint movements using full body tension to perform each repetition. The more joints used in an exercise, the more calories burnt and better results for any goal.

 

WORKOUT 5

THE MOVES

Spiderman pushups, Plank (elbows), Tricep dips

 

THE TIMING

Do these moves for 45 seconds each (15 sec rest in-between). Repeat until your 10 minute is over.

 

WHY?

Once again, the benefit of repeated interval training is getting the heart rate up and working the body as hard as you can in a short space of time.


Simple Food Swaps to Help You Save 15,000 Calories this Month

Posted on by Ricky in Articles, carbs, fat loss, food, goals, health Leave a comment

 

A lot of you now know that there are 3,500 calories in one pound. To lose that pound, we therefore have to find a way to burn that many calories just to see the scale drop. Sounds like a lot of work. However, it is actually very easy, and definitely possible to cut loads of calories in the next 30 days and lose up to four pounds this month.

All of this can be done through small nutritional changes over the course of this month. This will then set you on your way to long-lasting results, because you’re substituting healthier versions of the foods you love without depriving yourself of them completely. These kinds of tweaks also keep you from feeling restricted (and consequently binging) or yo-yo dieting.

So here, 10 swaps you can make to start helping you save 15,000 calories (or more) a month and lose about a pound each week.

  1. Sparkling water instead of Soda

330ml Soda Water = 0 Calories

330ml (1 Can) Coca-Cola = 139 calories

Saving = 139 Calories

You can see clearly that you will be saving yourself loads of calories if you start to cut out the fizzy drinks. For example, if you normally have one can of coke per day and then substituted it for soda water, you will be saving yourself 2780 calories per month. Plus, you will be cutting out SO much sugar as well, which your body will love you for in the long run.

  1. Apple instead of Dried Cranberries

50g Apple = 52 Calories

50g Dried Cranberries = 154 calories

Saving = 102 calories

You would think that dried cranberries (or any dried fruit for that matter) would be healthy since they are fruits, but they pack in a lot of calories. Dried fruits are have a huge concentration of sugar compared to fresh fruit. Furthermore, apples have much greater fibre content, which is great for keeping you fuller for longer.

  1. Greek Yoghurt instead of Flavoured Yoghurt

100g Greek Yoghurt = 96 calories

100g Flavoured Yoghurt = 132 calories

Saving = 36 calories

It is often a very quick and convenient option when you are on the go to just pick up a flavoured yoghurt and wolf it down. But if you can set aside a couple of minutes earlier in the day to whip up your own mix (greek yoghurt with some raspberries), then you will save yourself plenty of calories and also really reduce the amount of sugar you intake.

  1. Nori (seaweed) sheet instead of tortilla wrap

1 Nori Sheet = 5 calories

1 Tortilla Wrap = 122 calories

Saving = 117 calories

By making this small change, you can really reduce your calorie intake quite quickly each day. It also offers up a little bit of variation for your lunches. The dried seaweed offers up to three grams of fibre, which helps keep you full, energy-boosting iron, and vitamin A. A for Awesome!!

  1. Greek Yoghurt instead of Mayonnaise

30g Greek Yoghurt = 29 Calories

30g Mayonnaise = 200 calories

Saving = 171 calories

Looks like everyone needs to start becoming Greek yoghurt’s number one fan. For starters, it’s rich in calcium and protein, which help maintain weight loss. Plus, the probiotics in yogurt make sure your gut bacteria are properly balanced to help you de-bloat and digest food properly.

  1. Orange slice in water instead of Orange Juice

Orange Slice in 150ml Water = 0 Calories

150ml Orange Juice = 72 calories

If you love a bit of OJ in the morning, then try and make this swap. You will be thankful for it, as you will save a bunch of calories and a load of sugar. All that sugar can spike your blood sugar and lead you to become really hungry later on, putting you at risk of eating even more calories than you need to. Also, by drinking water instead of juice, your body soaks that h2o up to replenish the water you lose during the day.

  1. Butternut Squash Spaghetti instead of Spaghetti

100g Butternut Squash Spaghetti = 39 calories

100g Spaghetti = 360 calories

Saving = 321 calories

This is such a good alternative it is untrue. Traditional white spaghetti is another one of those wheat based products that again can really spike up your blood sugar and get you hungry later on again. Similarly, it is another one that can cause you to feel really bloated and sluggish throughout the day if you are slightly intolerant. Furthermore, butternut squash is just so tasty and vibrant that it would be rude not to try this super healthy alternative.

  1. Cauliflower Rice instead of White Rice

100g Cauliflower Rice = 40 calories

100g White (Long Grain) Rice = 356 calories

Saving = 316 calories

Here is another must when it comes to healthy food swaps. Cauliflower rice is a revelation that you can turn into a faux starchy carb for major craving satisfaction. By cutting off the heads, boiling them, and putting the florets into a food processor (or chopping them up finely), you can create a rice substitute that slashes calories.

  1. Chicken Sausages instead of Pork Sausages

100g Chicken Sausages = 106 calories

100g Pork Sausages = 202 calories

Saving = 96 calories

Opting for chicken sausages will save you lots of saturated fat and extra calories that come with pork. Also, ditching the refined carbs in a bun for a lettuce cup will keep your blood sugar stable.

  1. Blueberries instead of Raisins

50g Blueberries = 19 calories

50g Raisins = 158 calories

Saving = 139 calories

A quarter-cup of blueberries has four grams of sugar. Raisins have 21. What more do I have to say?

So here are just a few swaps you can start to make to help you really bring those calories down and help you achieve the physique you want.


How To Spot A Fad Diet That Will Never Last

Posted on by Ricky in Articles, carbs, fat loss, food, goals, health, mindset Leave a comment

the-ultimate-diet-plan-1327892

Fad diets. There are so many around that it is unbelievable. But the crazy thing is I am sure most if us have tried the majority of them or at least know someone who has.

Lots of fancy marketing ads, amazing testimonials, transformations and promises about how this is the best diet under the sun. Must be all good then, let’s go for it.

So we hop on the bandwagon, motivated and ready to begin.  We buy all the products, hoping for life-changing results, only to end up feeling hungry, tired, demotivated and cheated from not getting the results you were supposed to get.

So how do we spot these Fad diets before they can suck us in?

Here are our top tips:

  1. Certain foods are FORBIDDEN

As many of us know, there are certain foods that are clearly much healthier than others (lean meats, fruits and veggies for instance). Whilst there are other foods that are pretty calorie-packed with little nutritional value. But there’s no reason to completely ban any food from your plan. They can all have a place.

If we ended up completely banning certain foods, then adherence levels would be very poor and it would be very hard to stick to. You also find that most end up getting very frustrated at not having certain things, and so they end up completely falling off the wagon and binging like crazy. So we need to avoid this and keep our diets as flexible as we possibly can.

  1. Cheat Days

As mentioned before, we want to avoid the situation where we feel the need to ‘cheat’ or ‘binge’ on certain foods to force our way through a tough week of dieting.

Cheat meals are a bad idea! With ‘cheat meals’ people often binge and consume a gross excess of calories which eradicates their calorie deficit that they’ve achieved during the week. Instead, we need to be more flexible with your diet during the week and enjoy the food we eat on a day-to-day basis. Otherwise, you will end up going through cycles of diet then cheat, diet then cheat and your results will be either really slow or non-existent.

  1. There are lots of ‘Stages’

Any diet that has lots of stages that emphasises specific foods, or bans others is, without doubt, a fad.

Imagine it. During the ‘detox stage’ all you can have are ice cubes and lettuce.

Forget it!! Who the hell is going to want to do that and keep to it, even if it is for 10 days. Even if you did do it, just imagine how badly some may binge once they finish it because they have found it so hard.

There may be times where you may need to be a bit stricter with your diet, especially if you have a short-term goal. But in general it should be very consistent throughout.

  1. Apparently buying their supplements is essential

No supplement is essential for you to make long-lasting changes to your health and fitness. There are some that are really useful (e.g. protein powder, fish oil), but their purpose is to “supplement” an already healthy diet.

But no supplement in the world is going to make that much of a difference that it is ‘essential’. If there was, then the inventor would be the richest guy ever, because we are all looking for that magic fat loss pill right?

So don’t be duped into buying anything, do your research and make your own decision whether you think it will help or not.

  1. If it sounds too good to be true.

Honestly, if something sounds too good to be true, it probably is.

Any healthy eating approach that’s sustainable, practical and healthy can get results quickly, but won’t have you dropping extortionate amounts of weight in a short time frame. Doing so can be incredibly unhealthy, and you will sacrifice energy levels, concentration, productivity, etc.

  1. You must change the way you live for it to work

If there is a diet out there asking you to completely change the way you live, then this is certainly not a diet you will stick to.

Your diet and training need to work around your lifestyle, not the other way around.

  1. It Sounds Horrible

Do you enjoy the odd glass of wine or beer?

Can you not go without coffee?

Love your pasta?

If so, and your diet restricts alcohol, caffeine and pasta, are you really going to stick to it?

While you do need a degree of discipline when dieting, it should also be relatively enjoyable, and allow you to eat foods you like, otherwise, there’s no way you’ll stick to it.


My Experiences of A Commercial Gym

Posted on by Ricky in Articles, fat loss, goals, health, mindset, technique, weights Leave a comment

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Now I have been a member of a commercial gym for a while now, and you may wonder why if I work at a fitness facility. Well, the reason why I became a member of this commercial gym was because I knew that in regards to the equipment I wanted to use in my workouts, where I worked couldn’t quite match up. Therefore I signed up to gym with a view to start being more inventive, intense and interested in my workouts.

And you know what, it has worked.

I have much greater freedom with my workouts in what exercises I can do and how differently I can target certain muscle groups compared to before when all I had at my disposal were barbells, dumbbells and kettlebells. Essentially, the gym has been what I wanted and needed it for, but I have also picked up on other things in the meantime of which drives me ABSOLUTELY CRAZY!!!

Let’s see if these are the same ones that annoy you.

  1. Just a Tick box or social meeting.

When I go to the gym I have one purpose. I am there to work as hard as I can for one hour on specific body parts I am looking to workout on that day. This means I go in there with a plan, I execute the plan (i.e. hit every set and rep with purpose, time my rest periods, avoid distractions), then I leave. Simple.

Now this might seem a bit like I am a bit of an arsehole, especially if someone wants to chat to me in the gym. You might be right, and I may be a bit too far one way. But I would rather this and get a REAL workout in than going in there exercising half the time (with minimal effort or attention to your workout) and chatting or checking my facebook half the time. WHAT IS THE POINT!!!

How can I complain about not seeing results if I am half-arseing the gym every time I step in. So every time you step on the gym floor, make sure you give it your full effort and attention and leave with nothing left at the end. Do this, and I am sure you will start seeing some positive results.

  1. Slamming of Weights

Now,  when I mean slamming weights on the floor, I don’t mean dropping a really heavy deadlift on your final rep. I mean things like letting go of the handles on the cable machine and letting them clatter together, or maybe dropping dumbbells on the floor after a set of shoulder press. This stuff really does get to me when I hear or see it. Thankfully it is not too often, but when it happens….AAAHHHHHH!!!!

Again, WHAT IS THE POINT!!!

Does slamming them down make you stronger on the next set?

Is there some secret performance enhancement that comes with slamming weights on the floor?

If so, then please tell me about it.

If not, then please give it a break.

  1. Sterile Atmosphere

Luckily, I am pretty good at motivating myself to work as hard as I can when I work out. But I know so many people who find it really hard to push themselves without motivation from someone else.

Now this is what is severely lacking a commercial gym. There are plenty of fake hellos and goodbyes, but there is a lack of any real support.  For those who sign up to a gym, I can imagine are often beginners and are unsure of what to do, how things work and where to start. So surely this is the one time where those who enter a gym need the most help?

But I guess this may be what you sign up for with a gym, lots of cool equipment but no support or real help with how to start, where to begin your workouts or how to achieve your goals. Plus, there is rarely much help in regards to exercise technique, exercise intensity or how to even progress or regress if need be with any particular exercise.

So, for some (more intermediate/advanced trainers), the gym is great and offers an opportunity and avenue to start tackling health and fitness goals. But, anyone (especially beginners) starting out on a fat loss journey, then it seems the gym would be the worst place to start. A better place would be to start by hiring a coach who can give you the information, tools and platform to properly begin to make a change and progress with your health and fitness


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