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Fitness Healthy Eating

Not achieving your results? This may be why

transoformation

Are you not getting out what you put in? There may be a few reasons you feel that failure is your best friend these days. Based on my experience, a combination of no no’s can add up and just bring you ten steps back from your goal. You need to stop, regroup and breathe. Every journey has ups and downs and it is solely up to you to take control of your life. You must stop making excuses or blaming others for things that you aren’t happy with in your life. You will get on top of things if you re-evaluate everything piece by piece. I have put together a few major reasons as to why I did not reach my goal for so long. Don’t get me wrong, I still have bad days, where I don’t eat as clean as I should, and drink a glass of wine or ten with my girls, but it is so important to relax from time to time for your own mental health. My blog is new enough to the scene, but I hope to not only promote healthy eating & fitness in a time of an obesity epidemic, but to also communicate how important exercise is for your mind. Anyway, I went on a bit of a tangent so here are some possible causes for your setbacks;

  • Portion sizes

I guarantee you that the majority of people have more than one portion size per meal. This can be detrimental to your diet as you think you are eating correctly, yet you’re not changing shape and feel disheartened. My best advice would be to look up correct portion sizes online or to use the palm rule; Make sure the meat and vegetables on your plate are similar to the size of your palm.

  • Energy-Dense Foods

This is the amount of energy/kcal/calories (whatever you want to call it) per gram of food. It is known that carbs contain 4 calories per gram; protein contains 4 calories per gram also, while fat contains 9 calories per gram. Don’t let this scare you away from fats please! Unsaturated fats are essential in your diet; however you can eat half the amount of fat to meet caloric requirements. The aim is to eat less energy dense foods as they will fill you up at less of a caloric expense.

  • Weight lifting but still running…

I must be careful here. If your ultimate goal is to lose weight then yes, do go ahead. HOWEVER. Lifting weights essentially allows you to torch fat while building muscle. When you run at the same speed, you are burning not only calories, but muscle too. This is detrimental if you want ‘’abs’’, or any sort of toning really. If you feel guilty because you are just doing a weight session and feel you need some cardio in your life, check out HIIT training, or simply walking. HIIT training is when you perform high-intensity exercises within time intervals. This involves pushing your body as hard as possible to bring up your heart rate and then taking a 30 second ‘’rest’’ period. Check out my other blog for details on types of HIIT training.

  • Nutrition

The issue may simply lie in your day to day food choices. Evaluate your diet and how much macronutrients you are having in comparison to your body weight. My blog on ‘Food Shopping with BodyFit Geek’ gives some ideas of what foods I buy each week. Balance is key and living a healthy life does involve planning and preparing meals. If you leave your meals up to time and chance, you will probably have an unhealthy diet.

  • Environment

Every person will suffer from their environment whether it be at home, in school/college, or at work. The key here is if you want to change your body, communicate with friends and family. It is next to impossible to achieve a major transformation if people in your household continue to make poor food choices or make meals for you at times. Family are renowned for the ‘ah go on, have one’ attitude. DON’T FALL INTO THE TRAP. Simply say no, think of the sweat you shed in the gym and you’ll succeed. I think this factor is one of the hardest to overcome, however if you talk about what your goals are and make it clear you do not want to be that human garbage bin, there should be no more problems. If people in your life don’t support you, ditch them. They ain’t worth it.

  • Burn more than you consume

At the end of the day, if you burn more calories than you intake in a day, you will lose weight. Simple fact. Just be mindful of how you go about this and never dip into unhealthy methods. Your health is your wealth, so be kind to your mind.

  • Alcohol use or abuse

Last but not least, al-co-hol. I’m sad to say this is the main culprit in failing to meet your goals. Why do you ask? It is filled with empty calories. There are 7 calories per gram which is sad for all you vino lovers. Moderation is key. This will not always stand by you and one month won’t be as great as the other, but begin by reducing the amount of days you have alcohol, then move on to units, until you feel comfortable enough to stop drinking for a month altogether. If you feel this is too much of a commitment, definitely look into cutting down at least. Results are worth it, I promise.

transoformation

I have reached the end of my blog for today and just want to say I am overwhelmed that I have been nominated for the Health & Lifestyle award  the most aussome readers choice award with Her.ie. What a pinch me moment! I love this blog because of all you readers & I am fuelled to continue by your comments and support. So just a massive thanks to everyone who voted for me!

BFG out xxx

Fitness

Training with the BodyFit Geek

I have received many questions on what exactly I do at the gym, so I’ve decided to give you all the main idea of what I try to achieve by going to the gym. I alternate between four day splits however I have been going six times a week at the moment because I have so much time! You can achieve your goals with four great sessions a week, so don’t get too overwhelmed. A few things to incorporate into workouts are as follows;

HIIT– High interval intense training in a popular method used to burn fat. If your goal is to shed excess body fat, I would strongly suggest you throw this into your routine once or twice a week. HIIT training involves alternating between moderate to high levels of intensity and has been shown to burn fat more effectively than regular cardio. Aim to avoid being in a steady catabolic state that many can associate with jogging. The aim is to keep shocking your body with bursts of exercise to increase fat burn. HIIT training is recommended for anyone who is unsatisfied with fat loss. Types of HIIT include kettle bell swings, heavy rope training, boxing and my go to- Sprints. I love sprinting because I find it the easiest to throw into a workout. I sometimes only add 10 minutes of HIIT to the end of a weight training session!

An example of my HIIT training on a treadmill involves warming up with a brisk walk for around 2 minutes, followed by a moderate jog for another minute. I then go into a sprint for 30 seconds and jog for 30 seconds. This is continued for ten minutes on/off.

Cardio acceleration – I find this tough when I decide to add this to a full weight training session. Instead of taking a break in between sets, I add cardio such as kettle bell swings or burpees. I must say that I am truly wrecked after a CA workout but the results are great and I feel fitter since I have started this! I like to add this at least once a week because I don’t really run anymore and find it more time efficient in a busy week.

Super setting – I absolutely love supersets. A superset is when two exercises are performed in a row without a break. For example I would do 8×3 reps of shoulder press followed by 8×3 sets of bench press consecutively.

Light V Heavy – I highly recommend doing lighter weights with high repetitions followed by another day with heavy weight and low repetitions. I find I become stronger faster when I alternate between both. When I lift a heavy weight I am only able to complete 3-4 sets however you should be hitting 10-12 reps with a lighter weight.

Plan your workouts- I urge each and every one of you to make a plan for the week. There is no point walking aimlessly from machine to machine for an hour and then heading home to demolish a chicken fillet roll. It won’t work. You need to pick certain muscle groups and even pair them for a session. I also train legs and abs together because I find it works best for me. If I’m training my back, I would usually train my chest as well. Trial and error will enable you to see what works best for you and don’t be afraid to ask for help and advice.

Please remember, setbacks will happen. That’s life. Your success mirrors how your respond to your failure. Take breaks and rethink your plan. If you aren’t seeing results, gather yourself, regroup and start again. Do not give up, you will get there so commit to your plan and start training!