X-MAS SHOPPING TACTICS FOR FAT LOSS


Ok girls we're on the run in to Xmas and shopping for clothes, presents and toys can be stressful.
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Let's not use this as an excuse to just eat crap whilst walking around shopping.
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Let's use it to not only shop, but to burn some body fat as well.See 4-5 hours of walking around town can burn serious calories.From 200 to 350 per hour, that's a serious workout.
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Sadly this can be completely undone by poor nutrition throughout the day or weekend.
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What we suggest:

1. Before you leave the house have a large breakfast high in protein.3 eggs scrambled with a piece of bacon and some spinach would be perfect.
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2. Bring a hand full of nuts with some fruit to snack on and a bottle of water.
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3. For lunch stay away from the obvious, Mc Donald's, Burger King etc..
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There's a plenty of places with healthy options.Try Kay's in Jervis street if you're on the north side or in Blanchard's town centre.
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If your on the south side of the city take your pick, there's plenty to choose from. 
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So use Xmas shopping to your advantage and don't make excuses for eating crap.

Paul

 

 

WEIGHT LOSS V FAT LOSS


So what's the difference between losing weight and losing fat?

Also what's the benefits of losing fat v losing weight?

Today I will go through these questions.

 

WEIGHT LOSS


Causes: Crash dieting + improper training methods

What we lose: Muscle + fat + water

What this can cause:

Decrease in fitness, constantly tired dragging your feet from one end of the day to another.

Decrease in strength, going backwards in the gym rather than pushing on.

Early ageing, looking and feeling old due to lack of proper nutrition

Immune system shuts down, you’re constantly sick due to over training or lack of nutrients.

 

FAT LOSS


What we lose: Stored body fat

Causes: Correct nutrition and training methods

What you can expect:

Increased fitness and energy levels, you'llfeel like a new you, bouncing out the bed in the mornings and sleeping like a baby a through the night.

Improved strength, everyday tasks become easier. Walking upstairs, picking up the kids, running for a bus etc..

Delayed ageing, you’ll look younger and feel it as well. You could add 20 years to your life and if that's not enough motivation I don't know what is.

Reduced risk of disease, like what said before your adding years to your life. More time to enjoy kids, grandkids, holidays, nights out and life in general.

Paul

CP TEAM

4 THINGS IN THE GYM YOU SHOULD NEVER DO FOR FAT LOSS

 

So you’re in the gym that’s a start, but it seems that after initial success (the first 2-3 weeks) you’re not really making much progress. You feel you’re doing all the right things but haven’t seen any positive changes in your body composition. You can’t seem to shift any body fat in those problem areas like the backs of your arms and your belly.

 

Your nutrition is ok but it’s like your body simply refuses to tone up anymore. You’re in a commercial gym and feeling lost, your more than likely following a plan that consists of the following things I’m about to talk about. But don’t panic if you are, as I will show you the light.

 

DON’T DO ISOLATED EXERSISES

When you do isolated exercises such as bicep curls, tricep kickbacks etc…This is a problem for burning fat, why? Because you’re only working one muscle group at a time and this just doesn’t have the metabolic affect we’re looking for to accelerate your results.

If you’re looking to burn fat and tone up you need to work multiple muscle groups at the same time, this will not only half your time at the gym, it will also have you scorching that spare tire and getting rid of those bingo wings. 

 

DON’T USE MACHINE WEIGHTS

You see it all the time in the gym, that person that goes from machine to machine with a programme in there hand banging out sets and reps, by the end of it there after using every machine in the gym and it took them 3 HOURS! Who wants to train for that amount of time, I certainly wouldn’t.

 The problem with machines is they don’t allow your body to move the way it naturally should, they restrict your range of motion, this can lead to nagging injuries down the line and guess what, when you’re injured it’s a pain in ass trying to stay in shape.

If you want results you need to incorporate exercises that allow your body to move naturally with full range of motion.

 

DON’T DO SIT-UPS TO BURN BELLY FAT

You could be doing sit-ups until the cows come home and trust me you won’t burn fat off your tummy. All you’ll get is a sore back for your troubles and still no abs to show for it.

 See your abs better when trained functionally, train them for stability and to resist rotation this will insure a safe back and solid foundation for multi-joint exercises like the squat, dead lift etc…

The key to getting a flat tummy is to burn off the fat that’s hiding them abs, through proper nutrition and a solid gym programme this can be achieved.

 

 

DON’T DO EXCESSIVE CARDIO

If your workouts consist of going from the treadmill to cross-trainer to bike and you’re expecting a rock solid body, I’ve got news for you, it isn’t going happen.

See one of the reasons for this is that doing long bouts of cardio releases a hormone called cortisol, when excessive cortisol is around from long unnecessary cardio sessions, it’s going to be harder for you to burn fat. That’s why your fallen short on your goals.

You also end up burning off valuable muscle in the process. Now I’m not saying don’t do any cardio, think short high intensity bouts (10-30 seconds) followed by equal, shorter or longer rest periods depending on you fitness levels.

 

Hope the above helps you get a little closer to your goals and remember a good quality training programme must be accompanied with a good quality nutrition plan. My personal rule of thumb when it comes to training and nutrition is pretty simple, I eat clean 85% of the time and never go longer than two days without training.

Pau

5 W's TO ACHIEVE YOUR FAT LOSS GOALS.

5 W's TO ACHIEVE YOUR FAT LOSS GOALS.

Today I'm going to talk about the 5 W's.

5 questions to ask yourself at the beginning of your journey or simply to keep you on track when trying to achieve your goals.

1. WHERE AM I NOW?

The more honest you are with yourself with this question the quicker you'll start getting results.

I mean be brutally honest.

2. WHERE DO I WANT TO BE?

Have a realistic vision on how you want to look and feel.

Have a vision of how by you achieving your goals, it will help inspire people around you.

3. WHY DO I WANT TO DO THIS?

You could be doing this for your kids, husband, partner, grandkids or you just want to get into shape for a holiday, wedding or 21st.

Or maybe it's for you, maybe you've to spend so much time helping people around you that you've forgotten about yourself. Use your why to motivate yourself.

4. WHEN DO I WANT TO DO THIS?

Monday? We've all done it. "I'll start Monday" you tell yourself.

For some people Monday never comes. For others it comes and by Wednesday your back to square one and you find yourself saying "I'll start fresh Monday" and the cycle continues.

Shouldn't matter what day it is just get going, take baby steps. The hardest part is getting started.


5. WHAT SHOULD I DO?
(This is where I come in)

It can get confusing out there. “my sisters boyfriends brother done this that and the other and lost a stone, I think I'll do that"

"This trainer says I need to eat this 5 times a day or I won't lose weight and this other trainer says I have to use kettle bells and Trx or I won't get results."

Listen when I tell you, there is no one food you have to eat or exercise you have to do.

Find an activity you enjoy doing and go for it. Make a list of healthy foods you enjoy eating and get creative.

Eat them 80% of the time with the other 20% consisting of the foods that are not so healthy but you still enjoy eating.

Hope this helps.

Paul