The secret to sticking to a “diet”

First of all… the most important key to sticking to a “diet” (notice I put it in quotations) is removing the idea of this change being a “diet”, telling your brain that your on a diet immediately implies this change is Temporary.

Secondly Educate yourself; not to be patronising. But many people have a misconceived idea of what a healthy diet exactly is. For example for a long time, I was addicted to Nature Valley  bars- I LOVED them and even worse I used to think they were HEALTHY? yes I did but the truth is these bars are not the most unhealthiest things on the planet, but they are loaded with about 12g of sugar in each small packet.

I could tell you that its really simple and not really as hard a you’ve been tricked to think by the food industry. Living a healthy lifestyle is  not just completely changing what you eat and now just having salads throughout the day…no. It involves eating as close to nature as possible, eating foods that don’t have more than 10 ingredients that you don’t understand or can’t pronounce in the label. If you can’t understand  the label what makes you think your body will? & as a result be able to process these products? Read the labels and if you can’t understand it or recognise any of the ingredients.. don’t eat it. Is always a simple rule to go by. Watch documentaries about your favourite unhealthy foods and healthy alternatives. There is such a wide spread of resources out there to educate and help you along your journey.

For example: 

                  NETFLIX; has a wide range of healthy documentaries on there. Some of my favourites                                  are VITALITY, FOOD MATTERS, COWSPIRACY. Check them out. 

           YouTube, is also a great way to start too, simply type in tips on living a healthy lifestyle and        a range of results will some up honestly. you just have to look .

Thirdly, attempt to reprogramme your brain. For example instead of  believing your restricting yourself trick yourself in to believing your freeing yourself. which in reality you are doing. Change your attitude to

  ” I want that but i can’t have it to I can have it but i don’t want it “

 

Training for Abs:

Image

Firstly, you can do all the crunches you want in the world, You can do as much ab exercises as you want but unfortunately if you don’t change or alter your diet you will never see those beautiful abs… sadly. I know this saying is totally rinsed out, but abs are most definitely made, constructed, built, defined whatever verb you choose to use lol… in the kitchen. It doesn’t get much clearer than that to be honest.

So when you are doing your crunches but still eating shit, your abs won’t show because of the percentage of fat that are still on top of your abs- the aim is to try and reduce the fat in that area to as low as possible so that the muscle can begin to show. A combination of both exercise and diet is essential for you to obtain the lean stomach you want.

Here is a short  list of foods you can implement into your diet to help you achieve your goals:

. Lean meats- fish- salmon, salmon specifically is nutritionally dense, high in protein, and high in omega three acids.

. Eggs- they are relatively high in protein- also studies have found that people who ate eggs for breakfast were less likely to feel hungry early on in the day compared to people who had muffins, croissants, etc.

. Leafy greens- Kale, spinach, parsley, broccoli- one cup of spinach has about 20 calories,  one cup of broccoli has about 30 calories but extremely high in fibre.

. Go mad on Berries- natural antioxidant, and are also loaded in fibre. Why is fibre so important in losing weight? because its found in vegetables, fruits and whole grains making it easy to digest,it passes quickly through the body without causing the sugar levels to rise.

Here is a short Ab- circuit- lasting about 15 minutes:

Burpees- jumping from a plank position to standing up – aim for 10-12 reps

Elevated crunches- laying down,  bring your knees to 90 degrees in  the air and proceed to slowly do a crunch, focus on using the abdominal muscles and not straining or pressurising the neck as this can result in injury – aim for 12- 15 reps.

Leg lifts- laying down, lift your legs up into the air slightly lifting your bum off the floor too then b ring your legs back down & repeat- aim for 12-15 reps.

Plank- one of the most known core exercises. This is effective not only for your  core but also strengthening your back and posture – aim to plank for about 30 secs- 1 Min. its all depending on how strong your core is.

( all of this counts as 1 set- take a 20 sec break and repeat)

REPEAT- X 4

 

 

Frequently asked Quesions- answered!

Image

“I just want to work on my stomach ”

        “I don’t want to lose my lose my boobs or ass”

This a funny one, only because everyones body is different. We all store fat in different areas of our body. When trying to lose weight we can’t selectively choose where we want to lose fat- sadly it doesn’t work like that. Your body will begin to lose weight in all areas, this is mainly due to genetics and simply how your body Works. So yea sadly in order to get that pretty toned stomach, you will most probably lose weight in other areas aswell. BUT the great thing is, eventhough you have lost weight in these areas you can always gain it back in the form of muscle mass through resistance and weight training- for example if you lost your ass, you could always squat and build up that area!

 “If i workout can i still eat whatever i want”

“I’ve been training for a while but i’m not seeing the results i want to see”

Ermm… unfortunately for some no… lol. As i’ve said before many times exercise and diet come hand in hand. You can’t have one without the other. Unless you are a guy trying to bulk up i suppose you could go crazy on junk. However i think this defeats the point of working out, why work hard in the gym and then restrict yourself from obtaining great results because of your diet? i would advice. Eating clean, enjoying healthy foods, finding healthy alternatives to your favourite fatty foods and including this in to your diet. Cleansing your plattte ( thats a whole different post) but you’ll find after you’ve cleansed your platte you won’t crave processed foods as much as you did before.  In asnswer to the second statement, One how long do you consider a while? lol..a while could be 3 months, 6 months, a year, two years… etc. Anyway, i would say one look closely at your diet? is your diet supportive of your training programme? are you eating clean and all the right foods that will aid you in losing weight or toning up?  are you including more fruits and vegetables, lean meats, poutry and fish in to your diet, are you snacking less? are you drinking enough water daily? if the answer to this is no then thats something you need to fix asap. Moreso, sadly if you are doing all of that and still not seeing results then maybe you should look at your consistency levels? are you pushing yourself during you’re workouts? or are you just coming and leaving as soon as you get tired? do you miss workouts? if the answer to these are no then you know what you need to do. On the other hand, if you are doing all these things, and still not seeing changes, all i can say is stay strong & trust the process. Matter of fact fall in love with the process! Changes don’t happen overnight, they take time, dedication and committment. Keep pushing, you will soon reach your treasure. Good things never come easy. Everyones body is different, your friend may lose weight quicker than you, but stay strong, your time is coming.. lol.

“How do i build a toned, big and lifted ‘booty’ “

*rolls eyes* …. you can build a booty through high resistancce and weight training in that area. This includes lifting heavy, incoporating compound exercises to target the three main muscles in the glutes. Which are gluteal maximus, gluteal minumus & gluteal medius, all these important muscles put together build up the mass / size of the glutes. Some exercises you can incorporate to work on these muscles are squats, lunges, Cable kickbacks, kneeling squats etc. Doing this exercises using some weights will target these msucles and allow them to grow. You also need to eat well, have a protein packed diet, will help encourage growth. Further more to this rest! I know nowa days everybody wants a ‘big booty’ but that doesn’t mean you have to work it out everyday, don’t give the muscle too much stress lol… take it easy.You should aim to train legs two- three times a week. Two is more than enough, if your really working those glutes. Also don’t just work out your glutes and forget about the rest of the legs, lol, in corporate other exercises to target the hamstrings, calfs etc. Straight legged deadlifts are a good exercise that targets the hamstrings aswell as the glutes. Finally i just wanted to say, take it easy dont be so hard on yourself, some of us are not all genetically predisposed to having huge peaches. Take it easy, train hard, eat well and remember genetics also play a key role in your development.

“I’m losing weight but don’t look toned”

Ok first of all losing weight and toning up are two differnt things. The act of toning up includes shedding excess fat and revealing those beautiful muscles that were hiding underneath. Losing weight doesn’t necessarily mean you’ll look toned?many women say i want to look toned, but i don’t want muscles… lol? what do you mean? muscles are what make you look toned. You can intertwine the act of losing weight and toning up through doing some cardio in order to shed excess fat and doing resistance and weight training in order to tone up your body. Hope this helps!

What do you think of protein shakes and supplements?

OK… i have no problem with protein shakes in order to help you reach your daily protein intake needed. HOWEVER i don’t think its necessary in building a great phyique. Its so easy to see your fitness inspiration and want to use/ take whatever it is they advertise… but please take time… remember many of them get paid to advertise these products, some of them don’t even use it, they work hard to reach their goals and ideal physique and you should too… unfortunately there is no magic pill. You just have to put in  the work. I believe in just putting in the work and eating right= results, however if you want to still use protein shakes and supplements i would just say whatever brand you choose make sure you do your research, many of them are filled with pure shit! Yes it will help you in reaching your goal weight/ physique. However it may  not be good for your health.. the whole point of a fitness journey is to be healthy right? look good, feel good, live longer? right. Having said that, if you are going to use a protein shake, i would suggest using organic ,the healthiest, GMO free protein powders. Point is research the ingredients.

 

 

 

 

 

 

Train for your Body-Type.

As we all know we are all shaped differently, this is because we all have different body types. The ‘technical’ term for this is somatotypes. Many years ago Dr Sheldon, seperated the body in to three different categories. These categories were called  Ectomorph, Mesomorphs & Endomorphs. All three of these body types as you’d imagine possess different qualities, strengths and weakness. The sterotypical Ectomorph is tall, thin, and long limbed. They find it difficult to gain weight,  Mesomorphs tend to have a muscular/ atheletic pyhsique, they can gain muscle easily and stay lean.  Endomorphs, are ‘typically’ heavy built, gain weight easily but can gain strength quite easily.

I have two oppinions about this, OK, after reading this you may think, the mesomorph is the ‘ideal’ pysique because of the qualities it posesses. I persoanally don’t believe in boxing yourself in to categories, you have to remember Somatotypes are just your body composition. Thats all, it doesn’t define you- or restrict you from your goals, but what it can do is help you in your process. You can be a combination of both you don’t specifically have to box yourself in to one. The problem with this is, its has the potential to restrict you from your goals, you may begin to condition and limit yourself due to this, however i think its important to know in order to progress and achieve the best results possible.

For example, I technically fit in to the description of an Endomorph. This is because i gain fat easily aswell as finding it difficult to shed some fat in areas. However there are other aspects of my body that can be considered ectomorphic or potentially even mesomorphic. As they appear thin, or obtain muscle quickly. But how has this aided me in knowing this? This has aided me in my training strategies. I have incorporated more cardio and high intensity workouts in to my routine. During my workouts, I try and take really short breaks, in order to keep the heart rate up. In the process of doing this i am gradually sheding some fat aswell as gaining lean muscle. I do about half an hour of carido every day before begining my actual workouts. In terms of eating i eat small regular meals spaced out during the day, not only does this provide me with energy throughout the day but this also gradually speeds up my metabolism . I have completely cut out processed foods from my diet because i not only understand how detrimental this is to my health but also my progress in the gym. I focus majorly on my diet, as i gain fat easily, fat is not necessarily bad in certain areas, but i try and focus on eating foods that i know will aid me in burning fat and of course have lots of health benefits !

Whereas on the opposite spectrum of this you have the ectomorph, the ectormorph i would suggest should do weight training in order to gain not only strength but also stimulate muslce growth. Cardio can be done but at a minimum in order to prevent them from losing gained weight or muscle. They should try and eat more calories than they burn off( obviously without hindering their health) and their meals should be predominantly based around good lean protein and complex carbs. In order to build lean muslce. Also including lots of healthy fats such as peanut butter , avacados, etc.

In the middle ground you have mesomorphs, although mesomorphs have a naturally muscular and athetlic physique they can also gain fat easily, so they too should pay attention to their diets. Because of this, they too should try and incoporate some form of cardio in to their routine-about 30 minutes of cardio  two-three times a week. They should try not to over train, focus on resistance and weight training in order to stimulate growth. Their diet should include, lean meats, healthy fats such as nuts, flaxseeds, peanut butter, etc.

In conclusion, this is only a breif introduction to somatotypes- if you want to read more upon this you can do your own research- read books or search the internet. Finally, do not let your body-type restrict you, in fact embrace it. Every body type has its strengths. Allow knowing your body-type to help you in cutting down fat- building muscle whatever your goal may be. Just don’t allow it to restrict you. Its always good to get to know and understand your body.