But what to do? How do you lose belly fat? That’s the confusing part! I get it and I know why. It’s because there’s an unfortunate amount of unhelpful information on nutrition. There are fads, cookie cutter approaches, and restricted diets that all claim to get you lean and feeling great. But they don’t take the most important factor into account…. YOU.
Protein is the most under eaten macro nutrient I see when talking to clients or looking at their food diaries. This is a shame as Protein is arguably the most important macro nutrient when it comes to improving your body composition.
Past habits of regular drinking, eating out, no exercises has increased belly fat and love handles are now hard to shift. Feeling of no time because of work and family might leave you feeling frustrated. You know the body you want, you just don’t know how to get there.
Knowing what burns the most amount of calories will makes things easier for you and give the knowledge to make the right choices. I don't want you slaving over the treadmill for hours and hours, or eating salads all of January. After reading this blog you will have a better understanding of what energy balance is and the most effective ways to burn calories that will help you achieve the body you want.
So now seems a good time more than ever to reflect. Did you achieve what you set out to this year? Are you in a better place than when you started? Have you learnt lessons, grown and become more wise? I hope you have seen some improvement, no matter how small, and I hope you have achieved what you set out to do.
We all have the same 24hours in a day, so why is it that some people can achieve so much more than others? Yes, they probably do work more hours and do things other people aren't willing to do. But they also have systems in place, they follow specific routines, strategies and have habits they carry out on a consistent basis.
Although nutrition is very individualised there are some underlying principles that will help you get the results you want. Whether your goal is fat loss, muscle gain, performance or longevity then I’m sure you can benefit from the principles I’m about to share.
Modern day life has become fast paced and highly stressful. Workload, traffic, bills, rent, your boss, social and emotional stresses, comparing your self to other people and feelings of loneliness are all factors that create stress, anxiety and depression. Depression is a common illness with over 300 million people being effected, and the World health Organisation estimates that by 2020 it will be the second leading cause of disease world wide.
Having proper mobility is key for a fighters longevity and performance. Due to the nature of the sport it’s not surprising how bound up and tight combats athletes are. A constant rounded forward posture is essential when fighting, but hours and hours in this fixed position contributes to structural imbalances, poor athletic performance and over use injuries.
It’s nearly here. Halloween is fast approaching which is the official start to party season. Parties are on the horizon and you start to get more ‘relaxed’ with the lead up to Christmas which means lighter nights, excess food, more booze and no exercise. This is a recipe for disaster.
This blog is going to show you 4 of the most effective ways to increase your explosive power. Whether you want to be more athletic, jump higher, run faster, perform better in everyday life or and throw a more power kick or punch. I’m going to show you the most effective ways to do so.
Autumn is the season for pumpkin, squash, apples, asparagus and Brussel sprouts. In this weeks blog I’m going to share some Autumn recipes that I’ve dug up from nutrition coaches and friends. I’ll also provide a calorie break down and macro split which can help if your tracking or just give you an idea of what your consuming.
The flu sucks, and it can really bum you out. You’re either bed ridden, or house bound and can’t get any work done. You might have to stop training which is frustrating, your diet is out of whack and you look forward to being back on track. Sometimes the flu lingers and you just can’t seem to shift it.
Starting the fat loss process might not be as difficult as you think, and some of these tips may be just what you’re looking for? Maybe you’ve hit a plateau and are struggling to shed that last bit of stubborn belly fat, or are not sure what an effective fat loss strategy would look like. What ever your situation may be, and wherever you are on your fat loss journey I got you covered.
Lets be honest. People are stressed! Our modern day lives have become fast paced, highly stressful and overwhelming. We have all felt stressed at one point, or have been so overwhelmed we don’t know what to do!!
I’m a strong believer that strength is the foundation of all other aspects of training. Agility, speed, power and endurance will all be effected directly or indirectly on qualities of muscular strength. Becoming stronger will put you in a better position to burn body fat and can even increase longevity.
Unless someone has a condition or injury then most people have the ability to walk, but the unfortunate truth is people aren’t walking enough. And yes, something as simple as walking can help burn fat, boost mental well being and increase how long you live on this planet.
People can get confused about protein. Most people I come into contact with are not sure what foods are high in protein, and are way off the mark on how much they should be eating to benefit their training or goals. Protein intake is a controversial topic in the fitness space. There are conflicting views on high protein diets, how much one should eat and if eating too much is harmful for you're health.
Training hard is great, but training smart is greater. If you really want to reach your goals, stay clear of injuries and achieve the body you want then recovery needs to be a major factor in your training. If you have hit a plateau, or aren't seeing the results you thought you would then I guarantee recovery is your missing link.
If you want to improve your physique and live a longer, happier, healthier life then it’s essential you build lean muscle. I come into contact with so many people who say they want a shaped and toned look and are confused when I say building muscle is the answer. Most women are afraid of getting bulky and most men say they don't want to get as big as the Rock.
Although nutrition is such an individual thing, there are simple tips and tricks that most people can benefit from. Just one small thing can jump start the fat loss process or one paradigm shift can give you the knowledge and motivation to improve your nutrition for a lifetime.
It wasn’t until I followed this 6 phase system that my results sky rocketed. I was free from pain, daily discomfort and learnt how I could get the most out of my body and perform at my best every session. This 6 phase system can be applied to everyone, from athlete, to general gym goer and even the elderly. If you’re goal is to build muscle, burn fat, perform better in your sport, or sculpt a better physique then this system works.
If you’re new to the gym then knowing what to do can be confusing. The gym is full of benches, machines, plates, bars, dumbbells and loads of other equipment that you’re not sure how to use. Or you might go to the gym on a regular basis, but end up doing the same workout you saw in last years Mens Health magazine. You do the same exercises, in the same order, using the same weight. And it’s no wonder why you see no results.
Frequent resistance training, builds muscle, burns fat and improves strength. These positive attributes will change the shape of your body, increase your athleticism for the sport you play and build a resilient body that will last a lifetime. Resistance training is probably the most effective training modality to get you results.
I didn’t want to write a blog saying what you should or shouldn’t eat for breakfast, but instead inform you what physiological changes the body goes through in the morning and explain what happens when we eat certain types of food. You can then make your own decision based on your goals, lifestyle and readiness to change. I’ll also include some recipe ideas with a calorie breakdown of each.
I wrote this blog to provide you with some quick fat loss tips. Some simple and actionable things you can implement straight away, that are very effective at helping you burn fat. If you follow some of these tips on a consistent basis then I guarantee you’ll change the shape of your body. Have a read, find what’s useful and start doing it!
The truth is, back pain shouldn't be this common. Most of us don’t know how it started and are not sure how too treat it. And unless there is a structural issue such as a herniated disc or SI joint problem then lower back pain can be remedied.
There is allot of miss information on how to get six pack abs. Most of the stuff out there shows these high rep ground based core circuits that get you to ‘feel the burn’ Crunches and sit ups do have their place in core training but shouldn’t be the main focus if you want a fully developed, functional core.
They provide an amazing training stimulus and have a great carry over into everyday life. There’ll be less chance of injury and you’ll still be able to pack on some muscle, burn body fat and become stronger in the process.
While holidays are a time to relax and unwind, you don't have to undo all the hard work you did in the gym. There are some strategies and tips you can implement, to help you find balance and still enjoy yourself on holiday.