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Abs Roll Out

January 25, 2017January 27, 2017

I never thought I would be able to do a roll out. When I started the gym I could barley hold a plank without looking like a 🍌😄. I normally like to do these with an ab wheel but there where none available so I did them with a barbell. It’s harder like this because there is more resistance

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Foot Position for Glutes on Leg Press

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Little stretch/mobility routine for your upper back. Great if you sit behind a desk all day and are a little hunched like me. Accidentally came to the gym an hour early this morning so I had time 🤦‍♀️ I try do do something like this when I get a spare 10 mins or before my workout because if I wait until after I will never do it!

That run though @nicolasbestley

Saturday Morning Bum Club❤️🥳!! . Barbell Hip Thrusts 4 x 5-8 RDLs 4 x 10-12 Walking Lunges 3 x 12 Clammies x 12 each leg

THAT’S IT, I’M GIVING UP ALCOHOL, CARBS AND CHOCOLATE 👉 Right . The first thing I hear when someone is looking to lose some fat is that they are going to cut out all their favourite things when often there are much easier sustainable places to start. . First things first get your protein in check. People underestimate massively how much increasing protein intake can have a knock on effect to the rest of your diet. Increases satiety/fullness, protects muscle loss when in a deficit. You think you’re eating enough? You’re probably not. 1g of protein per pound of bodyweight is often a good place to start. . Secondly get your fibre in check. 30gs a day is a good place to start but again. . Remember that sustainable changes happen step by step so start small. Add veggies to one meal a day. Maybe start with a high protein breakfast. . Not sure if you are eating enough? Track your food for a week to see where you’re at. Start with increasing week by week rather than all at once. It will be much easier to keep the habit going.

Does cutting carbs help you lose weight? . Many people believe that cutting carbs is the answer to losing weight. Some of you might have seen it with other people that have used this method. Keto fanatics, Atkins vetrons. . The truth is that the most important thing when it comes to fat loss is energy balance. Calories in V Calories out. I get that it sounds simple in theory when in reality it’s not. . Sure, cutting carbs at first can help lose fat. Generally when people cut carbs they end up eating much more protein and veggies which leads to feeling fuller for longer and consuming less calories overall. Nothing magic here. . My issue with this method is that firstly it’s not sustainable. For 99.9% of people never eating carbs again is unrealistic. Secondly, rules like this foster a bad relationship with food. There is no need to fear food groups. Thirdly, the effects don’t last. You cut carbs (with the benifits of cutting calories) and end up replacing all your favourite foods with low carb options (usually high calories again). Soon enough you are back to where you started. . Any food exclusion diets, fad diets, beyonce diets are not something I would ever promote. As I keep saying, weight loss is easy. Maintenance is hard. These diets might seem like a great short term solution but think long term. Dieting properly takes effort time and a lot of fuck ups along the way but if you do it right you won’t ever have to do it again. Fat loss - a good place to start. . When we want to lose weight our first tendency is to “clean up our diet” `and to eliminate the things we enjoy the most. . Although there is nothing inherently wrong with eating healthier I think the way we approach the situation is unsustainable and unenjoyable. . Why not work the other way round? What are your non-negotiables? Chocolate, wine, crisps? Fit them in first. Then plan your meals around them. . A good place to start with meal planning. Choose a protein source, choose your vegetables. Make sure your veggie portion is double of the size of your carbs. Measure your fats (oil etc) as these are very calorie dense and easy to over doo.

FEEL THE BURN // KILLER WORKOUTS - WHAT MAKES A GOOD WORKOUT? . I know I have been guilty of this myself. If I hadn’t crawled out the gym I wouldn’t feel like I had had a good enough workout. . If your goal is mainly aesthetic/strength related then this isn’t optimal. People tend to miss out on some of the most important factors when it comes to building muscle. Resting in between sets, range of motion, good form, time under tension and of course progressively overloading your muscles with weight over time. . What about cardio? The level of cardiovascular fitness you need really depends on your goal. If you’re running a marathon then sure, this style of training isn’t for you but if you want a healthy heart and to lose some fat then in terms of exercise I will always recommend weight training and counting steps.

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