December is notorious for people gaining weight. It’s not just Christmas Day, people have lots of parties and dinners throughout the month of December. So what can you do to avoid reaching the New Year having put a load of weight on?
Be aware of how many calories are in your food and drink. This may sound like a simple thing, but I find that my clients underestimate MASSIVELY how many calories they have eaten/drank in a given day. When I work it out for them, they literally can’t believe how many calories the total comes to. And it certainly makes them approach their next party/dinner a little differently.
Put simply, you can kid yourself that you haven’t done too much damage if you really want to. When you make yourself face the truth of the situation you are likely to make much better choices. Take the following as an example of a dinner party consumption;
1/ Glass of champagne – 100 cals
2/ 2 pints of lager – 450 cals
3/ 3 150ml glasses wine – 400 cals
4/ Handful of salted nuts/crisps – 150 cals
5/ Starter of Smoked Salmon and Bread and Butter - 700 cals
6/ Main Course of Roast Turkey, Potatoes, Stuffing, Gravy etc – 1500 calories
7/ Mince Pie and Cream - 500 calories
8/ 2 biscuits with cheese – 400 calories
Total of 4200 calories!!!!
Bearing in mind 1 pound of weight is 3500 calories so you could easily reach that in 1 evening. Do that a few times over the course of the month and you can see how you can easily put on 7/10 pounds by January.
So make smarter choices.
E.g. Don’t eat the nuts, cut down on alcohol, don’t eat all the bread and butter with the starter, limit the potatoes, stuffing and gravy you eat, ask yourself if you really need more … Read more->
This entry was posted on December 3, 2013 at 12:52 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Do you want to get that defined, toned look that you see celebs in magazines have?
Firstly, you can absolutely get that with the right exercise program. However I must come clean about something first. There is no such thing as ‘toning up.’ The phrase doesn’t mean anything, you cannot ‘tone’ a muscle there is no such thing. I know most people find this hard to believe, because particularly women hear and read the word ‘tone’ all the time. Unfortunately it’s just one of many ‘myth words’ in the fitness industry.
To be honest, I hate using the phrase ‘Tone Up’ for this very reason. But the bottom line is the results you get from it are what people mean when they talk about wanting to tone-up or someone being toned, so I suppose it’s okay to call it that.
The truth either you either build muscle or lose muscle, and you either gain body fat or lose body fat. That’s it, those are the 2 things we have the power to control, nothing else. You cannot change a muscle form being ‘un-toned’ to ‘toned,’ such a process does not exist.
When we look at someone (I’m going to use a woman as the example because it’s mostly women that use the word ‘toned’) who we think looks toned, what they have is good lean muscle definition and a low body fat percentage enabling us to clearly see this lean muscle definition.
When I say lean muscle I’m not talking about big bulky muscles that bodybuilders have, I’m talking about lean muscle that look sleek, feminine, defined and dare I say it ‘toned.’
So the program you need to follow to achieve the ‘toned look’ is a combination of resistance training to give you the lean muscle definition, and cardiovascular training to burn the (these two types of training … Read more->
This entry was posted on November 1, 2013 at 3:07 pm and is filed under cardio, resistance. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
A ‘good’ workout needs many important components. But arguably the most important 2 are;
1/ It has to be effective. You want to be able to burn the maximum amount of calories in the minimum possible time.
2/ It has to be interesting, fun and varied. Otherwise the workout is going to feel like a chore, you will dread the next time you have to do it and more than likely give up altogether before too long.
The new training regime I am using with my clients is both of these things and much more. Here’s how it works;
Step 1 – Pick 2 exercises. There are no 100% set rules, but you are (as always) looking to choose multi-muscle group exercises to gain the maximum results. You are also looking to choose 2 exercises that work different muscle groups, e.g. 1 upper body exercise and 1 lower body exercise.
Step 2 – Let’s say you have chosen press-ups and squats. It helps here to know roughly how many of each of the exercises you can do in 1 go. Let’s say you can do 25 press-ups and 38 squats. Then you basically take each number, divide by 3 (add a little on to push yourself). So I would end up with 8.33 – (round up to 10), and 12.67, (round up to 15). If you are unsure, just start with 10 of each and you can always add/take away depending how hard you find it.
Step 3 – You repeat each exercise 3 time for stated repetitions. So you would do 10 press ups, then 15 squats, then repeat the same thing twice more. The key is to fire out the reps rapidly so you get more done in the … Read more->
This entry was posted on October 3, 2013 at 3:02 pm and is filed under 5-minute-workout, circuit training, Home Exercise. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
You can still go out for a meal and live your life when you are trying to lose weight, but it’s not straightforward. There are a few rules you have to stick to otherwise you could end up eating 2/3/4 times the calories you planned to.
I spent 2 weeks on holiday in America recently, and as a result found myself eating out a lot more often than I would usually do. I like to think I can guess approximately how many calories are in a dish even if I haven’t cooked it, by just looking at it. But when you are ordering off a menu it’s impossible to know how many calories a dish may contain. For example the word ‘salad’ suggests low calorie and healthy but can be anything but healthy and well over 1000 calories in some cases.
Some restaurants will give a calorie count for their menu now, although these are still few and far between. But if you have ever seen these you will know how shocking some choices are. I saw some pasta dishes on a menu while I was away, all of which were between 2000-2500 calories per dish. That’s insane! That’s your calories intake for the whole day blown on 1 meal!
So here are the rules to follow;
1/ Pick something you know is healthy/low fat/low calorie when you cook it yourself at home. For example fish, seafood, lean meat, even a lean steak.
2/ Then see if there is a sauce/dressing with it. This often contains huge amounts of calories, so get this put on the side so you can just have a small amount of it.
3/ Ask how the food is cooked. The use of oil/butter or addition of … Read more->
This entry was posted on September 6, 2013 at 1:40 pm and is filed under nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.