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)
If you like myself and love running, you’ll always find that time in your day to put your trainers on and get out in the fresh air and smash some miles in. Tuning without a doubt is great for your fitness and burning calories, but most importantly getting your Endorphins (natural happy drug). But sometimes when we’re in are running zone ticking off 10k races and the odd half marathon or even a marathon. We start getting recurring injuries that stop are progress, put us some uncomfort and the worse having an effect on our loving passion as it’s not enjoyable anymore. At some stage we’ve all been there and then go and spend loads on physio‘ stock help your body to repair from injuries that had been caused by running. But in some case may mean a long lay off and that only brings on weight gain because of lack of calories being burnt and feeling down as no happy endorphins. We can help avoid this if we look at doing strength & conditioning. Most runners I talk to do none or little strength & conditioning training which always puzzles me on why not? As when you running and burning calories you breaking down muscle fibres and putting strain on your joints. All top athletes like Mo Farah do this training well all our Olympic athletes we look up to do this hence why they can put there body through so much Year in Year out. Also there is the nutrition side and recovery but there’s no underlining that strength & conditioning plays a big role on why they can starve through injuries as they constantly rebuilding muscle tissue and strengthening there tendons. So if you find you suffer with recurring injuries and not doing strength & conditioning I would highly recommend this type of training. More info on strength & conditioning training follow this link Strength & Conditioning
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!
First of all you need to figure out your Maintenance Calories this is the amount of calories you burn day in day out doing everyday tasks and normal bodily functions. If you eat this number or calories you will maintain the weight you have, example you will be burning 2500 calories and eating 2500 calories therefore Maintaining your weight.
We do this by multiplying your body weight in pounds by 14-17 somewhere between these numbers will give you your maintenance calories
weight 170lbs x 14 = 2380
Weight 170lbs x 17 = 2890
so your maintenance calories is somewhere between 2380-2890
The numbers we multiply by depends on your activity level
14 – inactive
15 – lightly active
16 – moderately active
17 – very active
so you would begin tracking your calories and if your weight goes up or down with the calories you’ve set you adjust accordingly to Maintain.
Once you have this primary number you can then adjust this to adhere your goals;
Fat Loss: Minus between 3-500 calories
Weight Gain: Add between 3-500 calories
Depending how harsh you want to lose weight or gain weight depends how drastic you increase or decrease your calories.
That simple 🙂
Bench Press is one of the best exercises for building your pectoral muscles (chest muscles) Christian Verite will go through how to do it right. In this video Christian will show you how, going over technique, form and how to perform the perfect Bench Press!
Check out our video were Christian Verite personal trainer Southport explains why flexible diet is the best way for most people to diet when it comes to calories and micronutrients.