Does your RDL touch the floor?
If it does, do you get back pain?
If yes, then change it!
Don’t let it touch the floor.
Stick the butt back, think of your hips as a hinge.
Keep your lats tight.
Which of these is the best diet for fat loss?
The answer is..
If done correctly, all of them!
However this doesn't mean that they are good for you.
All of the above diets are all designed around one thing..
A CALORIE DEFECIT!
That's right all of these are made to put less calories in the body which in turn will help you lose weight.
However many of these ways are only quick fixes and often have an imbalance of macronutrients and micronutrients.
E.g. Keto- Based on eating high fats, and medium protein, NO carbs! Yes you will probably lose weight very quickly, but the body uses carbs as an energy source..
Slimming world and weight watchers works on points and sins.. Again this is worked out as a calorie deficit.. These are both making lots of money for the people who most of them aren't actually qualified to talk to you about food and nutrition.
Herbalife and juice plus. Based mainly around shakes and tablets that miraculously lose weight. Yes of course you would if you only ate 1 real food meal per day!
This is based on cutting down your calories to around 500-600 calories for 2 days of the week.
Bare in mind, the brain can use between 300-500 calories per day to function.
E.g if a person is consuming around 2000 calories per day for 5 days per week, then 500 on the other 2, this is 11000 over the week.
Why not do this..
Reduce your calories to 1500 per day for 7 days.
This is less calories over the week and much more maintainable, whilst probably keeping away a lot of cravings that you would get whilst eating like a sparrow for 2 days of the week.
So there you have it.. The best diet for fat loss is the one in a calorie deficit that you can see yourself doing a year from now!
What is the best way to lose up to 120 pounds in a month?
Yes thats right, wasting your money on pyramid scheme dieting programmes. What you will also get as well as a hole in your pocket is:
Although these 'diets' are good for a quick fix, they often have long term disadvantages.
Some people doing these diets have lost as much as a stone in 2 weeks, BUT this does not mean this is good for your health.
Losing that much weight in such a short space of time will almost certainly mean you are losing:
To drop a healthy weight each week aim for no more than 2 pounds per week. This is doable and maintainable and allows you to still eat the foods you enjoy.
DON'T be bought into your friends lose weight quick schemes which they are most probably making a commission off you!
The Fit Project
Sue started 'dieting' and lost 10 pounds in 2 weeks...
Jane started 'dieting' and lost 10 pounds in 10 weeks..
What is your answer so far? ...
In those 2 weeks Sue also:
-Had no energy
-Damaged her metabolism
-Craved all her favourite foods
-Lost a lot of muscle mass
-Lost water (the body is about 60%)
-Lack of sleep
-Tried a 'diet' which her friend had suggested to her(who is actually probably on commision)
-Put 12 pounds back on after finishing her 'diet'
Jane on the other hand:
-Had great energy
-Still ate her favourite foods without cravings
-Had great sleep
-Felt energised after exercise
-Didn't waste loads of money on 'diets'
-Lost 'fat' instead of 'weight'
Have you still got the same answer?
The fast way is never usually the best way!
Drop us a message if you'd like help on how to improve your lifestyle choices and lead a healthier fitter life.
How does spending 10 minutes out of your day and reducing your back pain sound?..
By having a bad posture for hours on end could potentially be the reason why we are getting a bad back!
Click on the link below for a free download on a basic lower back.
There are many things you should look into before hiring a personal trainer..
Qualifications and experience..
Nowadays training providers can get you qualified in as little as 6 weeks!
Now this isn’t a bad thing, however many people qualifying in this short space of time lack a lot of experience. I’ve been in the industry for 8 years now and am still learning as I go. Some people claim to know it all and are suddenly experts in everything. If you have been recommended the trainer by someone else then they have probably got this person the results they were after. So have a chat with them!
Jack of all trades...
Look for a trainer who doesn’t claim to be an expert in everything! This is impossible! Look for someone who is an expert in what you’re looking to achieve. This will ensure you get the best results possible for you. e.g The Fit Project specialise in female fat loss transformations.
Some trainers will be very knowledgeable but not have a personality to match!
This is very important as a client to be able to build a rapport with your trainer and enjoy what you do. If you enjoy what you’re doing, you’re more likely to stay motivated and succeed!
Make sure you are offered a consultation with your potential trainer. This will allow you to learn more about each other and whether they can help you. Can they help you with any injuries you may have? Are they specialist in what your goals are?
Write a list of questions down that you want to ask them.
A personal trainer should be results driven! If they are not getting results with other clients then ask yourself why..
Many will keep client transformation testimonials should you wish to see them.
Do they walk the walk..
Personally I think this is essential. Do they train? Do they look in good shape? A trainer that’s not in shape may well know their stuff, but do you want a trainer who is out of shape to be training you?
What else can they offer apart from face to face
Do they include nutrition help?
Do they keep in contact with you?
Do they want the results as much as you?
Here at The Fit Project we include these in our packages! We won't sell just single sessions to try and make a quick sale. We will find what is suitable for you.
These are just some of the things to look for when hiring your personal trainer. The Fit Project is a team! If one of our team can't help you then we can assure you that someone else in the team can.
-Breaks up scar tissue
-Helps remove lactic acid
-Cheaper than getting massages all the time
We always recommend rolling before and after any kind of exercise. It may feel like its hurting to start with. Once you get into a routine of knowing what muscles to work you will begin to feel at ease with the sensation and notice a big difference in your movement and feel more mobile.
'I don't have time to stretch' I hear a lot of people say, I've also been guilty with this on several occasions.
After spending a lot of time reading up on stretching and performance I now make time!
Below are a few simple reasons on why we should be stretching:
Combing regular stretching with relaxing breathing techniques has been shown to decrease overall stress, tension and fatigue.
Regular static stretching can decrease muscle stiffness and soreness, most often in the neck and lower back.
Yoga and stretching has been linked with reducing blood pressure and decreasing the heart rate.
Range of motion
With many people now working from a desk or seated position, many people suffer from poor posture. This is often down to muscles being tight and tense whilst losing their full range of motion. Regular stretches and weight training can help with postural correction.
Improved blood flow
By having a stretching routine this can help improve blood flow around the body which increases oxygen and nutrients being passed around.
One of the most commonly asked questions I get working in the fitness industry.. I want to go on a diet to lose weight, which one should I do? Most of the time the reply I give will get a funny look..
Weight Watchers, Slimming World, Herbalife, Keto, 5:2, Juice Plus.. These are some of the diets I've seen over the last few years. What do they all have in common?
You will lose weight as you are in a calorie defecit!
Many 'diets' will put the consumer on a very low calorie intake which will obviously drop weight quickly in the short term. This often causes havoc with our metabolism and will be some of the reason the weight just comes back after we finish this diet.
-Can you see yourself still sticking to this diet a year from now?
If the answer is 'NO' then don't do it!
-Are you always feeling hungry from lack of food?
Stop! Don't starve yourself!
-Are you feeling more tired than normal on your new diet?
Stop! You are more than likely not feeding yourself enough to keep your body running. (Think what happens when a car runs out of fuel)
-Are you getting a good balance of Carbohydrates, Fats, Proteins, Vitamins and Minerals?
No? Then stop!
Do you enjoy it?
If not then you're doing it wrong! We should enjoy the foods we eat! If you are eating chicken, broccoli and rice every day just to shift a few pounds then think again on how you could get in better shape whilst still enjoying the foods you enjoy.
Personally I love pizza and ice cream, regardless whether I'm trying to gain weight or drop body fat I will never cut these foods from my diet. Why?
Because I enjoy them!
So the answer to that question is.. Whatever you can stick to and enjoy whilst still getting results!
If you want to book in for a free chat with us on how to improve your lifestyle whilst still eating the foods you enjoy then just click the big button below!
It may sound crazy.. but lack of sleep can lead to putting on weight..
1) Poor sleep is strongly linked to weight gain.
Tests have shown that 55% of adults with lack of sleep are more likely to become overweight.
2) Better sleep, less calories
Studies show that the less we sleep the higher the appetite hormone ghrelin tends to be, whereas the hormone leptin that suppresses appetite is reduced.
3) More sleep, more productivity
Lack of sleep can lead to lack of concentration and impair brain function. Get that 8 hours a night!
4) Reduce the risk of heart disease
Getting less than 7-8 hours of sleep per night can greatly increase your risk of heart disease and stroke.
5) Cut the diabetes risk
Sleep deprivation can cause pre-diabetes in healthy adults.
6) Feel better!
Lack of sleep is also linked with mental health issues such as depression.
-Avoid/cutdown high caffeine drinks
-Don't go on your phone whilst in bed
-Don't watch TV too close to going to bed.
-Have some wind down time in the evenings
-Read a book before trying to sleep