Exercise Tips

Weight Loss Tips

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3 great Weight loss tips

To get you started, here are 3 great tips for to assist you with your weight loss!

1) Start tracking what you are eating! A lot of people think they are eating healthy, and eating the right amount, but almost all of them are quite surprised by what they find! Most of all, they are surprised to find that they are actually under-eating the correct nutrients to enable their body to lose weight! I recommend using an App called My Fitness Pal (free to use); This is because it allows you to set goals with your nutrients, and easily track almost any food. The ideal macronutrient split to put into the goals section is 55% protein, 25% carbohydrates and 20% fat. This will allow your body to lose weight without losing muscle!

2) Make sure you are strength training at least 2-3 times each week! Strength training will allow you to not only lose weight while training, but also help you to burn fat at all times! Whenever you train at a high enough intensity to produce muscle soreness, your body will be burning calories at a higher rate (around 10-15% higher – this is an extra of at least 150 calories a day for most people!). This means that while you are working, you are burning extra fat, while you are eating, you are burning extra fat, even while you are sleeping you a burning extra fat! On top of this, getting extra lean muscle on your body will also boost your metabolism further, allowing the same daily movements to burn more fat!

3) Incorporate some High Intensity Interval Training (HIIT) into your weekly training. This is similar to your cardio training, but done in less time, and better results! Instead of maintaining a steady rate for 30-40 minutes, the tempo should change from 50% effort for 1 minute, up to 80-90% effort or 30 seconds. This can be done for just 15 minutes, and will already be more effective for burning fat! This is due to the body creating an oxygen deficit, which will cause your body to burn off extra fat for the following few hours to replace the oxygen!Type your paragraph here.

Muscle Gain Tips

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3 great muscle gain tips

To get you started, here are 3 great tips for to assist you with your muscle gain!

1) Start tracking what you are eating! A lot of people think they are eating healthy, and eating the right amount, but almost all of them are quite surprised by what they find! Most of all, they are surprised to find that they are not eating anywhere near enough of the right macronutrients to support muscle growth! I recommend using an App called My Fitness Pal (free to use); This is because it allows you to set goals with your nutrients, and easily track almost any food. The ideal macronutrient split for weight gain for you to put into the goals section is 40% protein, 40% carbohydrates and 20% fat. This will allow your body to recover efficiently, put on lean muscle, and not put on too much body fat in the process!
On top of this, training supplements as very important to get the best results! A Non-caffeinated pre-workout, an intra-workout containing Branch Chain Amino Acids (BCAA’s), and a higher Carbohydrate Protein powder are all great to utilise!

2) Make sure you are strength training at least 2-3 times each week (Duh!)! Strength training is key in putting on lean muscle, but the intensity and rep ranges in your training are also key to your results. To attain a higher muscle growth, a higher volume in training is required (higher than 25 repetitions total and as little rest as possible per exercise). However, to get the better increases in overall strength, a lower volume, higher weight style of training is best (Less than 20 repetitions total per exercise with more rest). To achieve a combination of both, a mix of both high and low volume training is required, with cycles of each!

3) Incorporate some High Intensity Interval Training (HIIT) into your weekly training. When trying to increase muscle, you will inevitably put on Body Fat at the same time (because you are always trying to be in a calorie surplus to ensure your body doesn’t try to use your muscle for energy!) This is similar to your cardio training, but done in less time, an better results! Instead of maintaining a steady rate for 30-40 minutes, the tempo should change from 50% effort for 1 minute, up to 80-90% effort or 30 seconds. This can be done for just 15 minutes, and will already be more effective for burning fat! This is due to the body creating an oxygen deficit, which will cause your body to burn off extra fat for the following few hours to replace the oxygen! This will allow you to remain reasonably lean while putting on muscle!Type your paragraph here.

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