“Abs are made in the kitchen”
” Gyming is 30% Diet 70% Exercise”
“Abs are made in the kitchen not the gym”
Total Rubbish and i’ll tell you why!
Abdominals we all have them, they’re an important part of the human anatomy and we require them to live and move normally!
So yes no matter what weight you are YOU ALREADY HAVE ABS whether you’ve been in the gym or not! What does differ between everyone is your abdominal progression and core strength which you make stronger by… surprise surprise….exercising and resistance training! Abdominals work like any other muscle group they require being put under stress and tension to tear down those muscle fibres, grow and become stronger creating more shape and definition giving you the shape you desire.
However what you need to see these abdominals is a low body fat percentage, you need to be LEAN with a minimal fat percentage of at least 16% you should begin to see some lines appearing around your torso!
Is this made in the kitchen…NO…..this is made from being in a caloric Deficit on enough calories a day to loose weight and lean up that’s it!
So if anything seeing your Abs are 50% Training and 50% Diet because if your diets not in check you’re not going to to see them..and if you don’t train that area and build some more shape and size you may look too skinny and not like the finished product.
Have a great weekend guys
Is your hip flexors restricting your mobility in everyday life, when you squat or attempt any leg movement? These are also used in upper body movements such as overhead press and even a bench press!
Your hip flexors are a group of muscles situated at the top of your legs which attach your upper thigh to your hip, these muscles are involved in almost every movement we make.
These are called hip flexors because they cause flexion in the hip which initiates a bending movement around a joint in a limb. Hip flexion occurs when you raise your knee upwards, this shortens the angle of your thigh bone relevant to your hip joint.
What causes hip tightness? It can have numerous contributing factors such as in activity and weakness in that area.
How can you combat hip mobility issues?
- barbell back squats
- barbell front squats
- split squats
- leg press
- stiff-leg deadlifts
Below are some hip flexor stretches to try!
remember stretching is just as important as any training, do these daily and prioritise the stretches that feel most affective
Squatting is one of the most beneficial exercises when either attempting to lose weight or build muscle.
When you squat you almost engage every muscle in your body, if your trying to lose weight your goal should be to try and engage as many muscles as you can as the more you engage the more calories are burnt. This is a functional movement which you will use more than you realise in everyday life.
At the same time if your trying to build muscle the effect heavy squatting has on the nervous system enables you to build a good portion muscle in a short amount of time. This movement also can trigger anabolic stimulation which releases the chemicals Testosterone and HGH (human growth hormone) which enables muscle development for the entire body!
Why would you want to build more muscle? building a pound of muscle amounts to around 50-70 cals additional burnt a day! So if you’re attempting to lose weight this is a long lasting way of increasing your bodies required caloric intake with a controlled caloric intake will promote weight loss.
This movement will also assist strengthen and thicken your ligaments and tendons in your knee, ankle and hip joints enabling your joints to take more pressure, giving you the less likelihood of injury in these important areas.
Last but not least! Do you want to fill out your jeans? the squat is the perfect exercise to grow your legs in a proportionate way, building your Glutes (bum), Quads (fronts of your legs) and Hamstrings (back of your legs), giving you the toned, slender legs everyone will envy!!
What is the purpose of Fat within foods?
It has one purpose and that is to help the body digest vitamins A, D, E and is an essential source of fatty acids of which the body cannot create itself.
In calorie strong point all fat is the same! Whether is saturated or unsaturated 1g of Fat is equal to 9 calories, like carbohydrates and Protein if too much of this is eaten it is stored as body Fat.
For a healthy lifestyle and diet you should be making a conscious effort to minimise your intake of Saturated and Trans fats, instead replace these with unsaturated fats. This will help reduce your cholesterol and your risk of Heart Disease.
Examples of Food with high amounts of Saturated Fat: (Too much of these are what increases Cholesterol)
- Fatty Meat Products/processed meat i.e Sausages & Pies
- Dairy – Butter, Cheese, Cream, Lard, Ice Cream
- Chocolate, Cakes & Pastries
- Palm Oil, Coconut Oil and Coconut Cream
The Government recommended daily intake is below:
- men shouldn’t have more than 30g of saturated fat a day
- women shouldn’t have more than 20g of saturated fat a day
- children should have less
Trans fats are often found in small amounts in Meat and Dairy foods, like Sat fats these can increase cholesterol. The government daily guideline for Trans fats is no more than 5g a day for an adult, luckily there isn’t a large trace of such Fats in our foods in the UK.
As i said earlier if you want to bring down your Cholesterol and decrease your chance of Heart Disease your better having more Unsaturated fat rather than Saturated fat in your diet. These are primarily sound in Fish and Oils, they are commonly known as polyunsaturated or monounsaturated. Examples of Foods which contain Unsaturated Fats are:
- Olive oil, rapeseed oil, sunflower oil and other spreads
- Certain nuts; Almonds, Brazil and Peanuts
- Fish; mackerel, Kippers, Herring, Trout, Sardines, Salmon and Fresh Tuna
So watch your fat intake and what fats you’re eating! Something as simple as checking the Nutritional label on the back of the foods you buy will give you all the info you need!
Alan Fitton – Head PT
- Anterior Delt (front)
- Lateral Delt (side)
- Posterior Delt (back)
- teres minor
- Improve posture
- Strengthen the muscle surrounding the shoulder joint
- Increase mobility
- Decrease chances of injury due to instability
- Improve everday tasks and activities
- Barbell Overhead press
- Dumbbell Arnold press
- Front raise
- Lateral raise
- Reverse fly
- Upright row
- Face cable pulls
One of my clients transformations @sarajdux the past year she’s made up with her progress, keep up the hard work sara! ?????????? @alanfittpt
Repost by @sarajdux: “What a difference a year makes! YES!! ???@alanfittpt #keepgoing #fitnessmotivation” (via #RapidReposter @2peaches)
Most case studies on this subject online say on average between 0.8-1.5g per pound of bodyweight but from my experience it completely depends on your goal whether you’re dieting, maintaining or bulking.
If you’re dieting and you want to maintain as much muscle mass as possible id recommend on having your protein intake higher between 1-1.2 g per pound of bodyweight.
Say i weigh 180 pounds and i’m dieting so i choose i want to have an intake of 1 g of protein per pound of bodyweight, which will keep me fuller and assist holding onto as much muscle and strength as i can.
so to sum this up:
1g of Protein X 180 lbs Body Weight = 180g of Protein
Therefore for me to diet and keep hold of as much muscle as possible i need to be eating roughly 180g of protein a day because i’m on a caloric deficit, if my goals were to maintain weight of bulk i wouldn’t need as much protein as my body wouldn’t be losing fat and muscle from a calorie restriction.
What are good sources of Protein?
Turkey/Chicken/Pork (lean Cuts)/Beef (lean Cuts)/Cod/Tuna
Protein Supplements – Whey Protein/Diet Whey/Protein Bars Note: I only recommend Protein supplements if you cannot get enough Protein through your diet alone, these are not a meal replacement and should only be used as a Supplement to assist your diet!