It’s Monday morning and the diet starts again. No more chocolate, no more crisps, no more carbs etc etc. The problem is that the more you think about the things you can’t have the more you want them and when the weekend rolls round you eat back any progress you might have made in the week. If I told you to not think about a pink elephant then all you would be able to think about is a pink elephant. The same goes when you are trying to diet. First of all we need to understand the fundamentals of weight loss.
We have all been there. When we want to lose a few pounds our first reaction is to jump on the treadmill or to join an aerobics class at the gym. Fat loss, however, is only half the story. “Body composition” refers not only to losing fat but also gaining muscle or as girls like to call it “toning up”. Us girls obsess about “losing weight” without giving any important to retaining muscle but muscle is important to look toned and to avoid the “skinny fat” look.
For the best activation in your glutes keep your foot position high and wide on the leg press.
This time last year I was feeling rather lost. I knew I wasn’t happy with the way things were but I was unsure of the direction I should take to change it and where I really wanted to be. I felt like a failure in my job and I didn’t feel like I was contributing anything of value to the world. The problem was that I was comfortable.
Try these hanging leg raises by raising one leg after the other while trying to crunch your upper body. You want to imagine that you are trying to make your ribs and pelvis meet.
This is personally my favourite glutes exercise. I find it more engaging on the smith machine than with a barbell. You can make it heavy or you can keep it light with an extra pulse at the top like this.
Last night I practiced heavy squats for lower reps for the first time in a long time. It’s taken me a really long time to get my form to an acceptable level. I have very bad dorsiflexsion (ankle mobility). I have to squat with lifting shoes on as they have a small heel which helps bring my knees forward when I squat. If you are having problems with your form then check out Squats University. It’s really hard sometimes to know what exactly is causing you issues but at squats university they break it down really well.
O.K so you have probably heard that protein is important for weight maintenance and you have seen the likes of Khloe Kardashian promoting protein powders for weight loss and you were wondering what the deal is. Well let me shed some light on the situation. Continue reading