MWfitness

January has come back around & if your holidays were anything like mine, there's been some indulging over Christmas 👀

If fat loss is a focus for you this year, here's some fat loss fundamentals that will help get you to your goal ✨

ENERGY DEFICIT🍏

The only way to lose fat is to be in a energy deficit. Work out your maintaintence calories, drop 10-20% of them & track to ensure you're within your target calories across the week.

Aim for a flexible approach consuming a large amount of nutritious food & a smaller amount of less nutritious foods you love.
.Enabling you not to feel deprived from your favourite foods, while still getting the macro & micronutrients needed for good health, nourishment, performance & recovery.

LIFT WEIGHTS🏋🏽‍♀️

Start a strength training program

- starting with bigger compound movements - such as squats, deadlifts, bench press etc

Hold onto muscle while stripping fat.

NEAT 👣

Non exercise activity thermogenesis

This is our daily movement aside from our workouts (burning more calories than our 1-2 hour gym session).

To maximise calories out aim for 10K steps daily.

Take the stairs instead of lift,
Walk instead of driving,
Take a walk around the park,
Park further away from your destination,
Pace the garden while on a phone call to Dave etc

EAT PROTEIN 💪🏽

Aim for 1.6 - 2.2 grams per kilogram of bodyweight.

Protein will sustain hunger & assist in the repair & growth of muscle.

SLEEP TIGHT 💤

Make sure you're getting 7-9 hrs of continuous sleep. Lack of sleep causes our hunger hormone to increase.
. Not ideal if we're trying to stay within a calorie deficit 🤔

Hope this helped. HAPPY NEW YEAR ✨

𝙒𝙃𝙔 𝙇𝘼𝘿𝙄𝙀𝙎 𝙎𝙃𝙊𝙐𝙇𝘿 𝙇𝙄𝙁𝙏

𝙒𝙚𝙞𝙜𝙝𝙩 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙗𝙚𝙣𝙚𝙛𝙞𝙩𝙨 vs 𝙘𝙖𝙧𝙙𝙞𝙤.

While cardio is great for heart health & fitness, only doing these long duration but low intense cardio sessions will actually lower our metabolism, losing muscle mass.

Over time we'd have lowered our body weight but increased our body fat percentage..Not the toned, curvaceous look we were going for!

𝙔𝙤𝙪 𝙬𝙤𝙣'𝙩 "𝙗𝙪𝙡𝙠 𝙡𝙞𝙠𝙚 𝙃𝙪𝙡𝙠"

I tend to often hear..

"I don't want to use weights, I don't want to get bulky"

with the crazy thought of imagining themselves transforming into the Incredible Hulk Super Women 😱

Unlike men, who produce more testosterone.. Women produce more oestrogen, meaning our bodies naturally carry more body fat than lean muscle.

Nutrition, body type and genetics can play a big role in our body composition.

Women who are 'bulky' have been training for years, following a tailored nutrition plan, taking many supplements, train several times a day and have the goal of increasing strength/competing rather than their body composition.

It takes a lot more effort to gain muscle than to gain or lose fat.

𝘽𝙪𝙧𝙣 𝙢𝙤𝙧𝙚 𝙛𝙖𝙩 𝙙𝙪𝙧𝙞𝙣𝙜 𝙙𝙤𝙬𝙣 𝙩𝙞𝙢𝙚.

Your muscle mass largely determines how many calories you burn by just living.

The more muscle you have, the more energy you'll burn.

Imagine being more capable of burning fat when just sat watching Netflix 🎉

𝙇𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮!

A lot of women are obsessed with the digits on the scales.

The composition varies dramatically between fat and muscle, 10lbs of muscle takes up a lot less space than 10lbs of fat.

Meaning, your lean body weight will increase with strength training, but will decrease in a few dress sizes, not to mention those curves you've developed 🙌🏽

Stop looking for validation from the sad step, instead use bodyweight to work out your nutrition.

Work on minimising injury, improving strength, muscle balance & functional movement.

Make friends with the dumbbells and see what your body is really capable of 💪🏽

SEPTEMBER'S WAISTLINE WINNER!!
. 9 3/4" from the waist so far

& 3st 2lbs lighter ...Absolutely smashing it!!
👏🏽🎉🙌🏽

ＷＨＹ １０Ｋ ＳＴＥＰＳ

We all know that getting in daily movement has great health benefits
. reduction of fat, stress levels, blood pressure & the risk of diabetes,

while improving heart & mental health.
.But why ten thousand?

The 10K figure originated from a marketing compaign in the 60's.

Since then, the step target has spread across the world being advised by Fitness Coaches and popular smart watches.

Death rates decrease as our step count increases to 7,500 steps.

The steps we do after this point improves our mental wellbeing & increases our energy expenditure assisting in the loss of body fat.

Although 10K steps sound intimidating, you'd be surprised how many steps we get in just going about our day - walking around at work, doing house chores etc

To get 10K steps we'd need to walk around for 4-5 miles, around 2 hours a day.

This can easily be hit by changing a few daily habits:

▪️Taking the stairs instead of the lift/escalator

▪️Parking further away from our destination

▪️Taking a walk around the park, a few laps around the block or using the treadmill after our strength sessions.

Although, not all steps will have the same energy expaniture - climbing Snowdon (uphill) will burn more calories than doing the same amout of steps walking your dog several times around a flat leveled park

& some cardio activities such as swimming & cycling will not count as steps but still have huge health benefits.

Bottom line is; if 10K isn't quite reached everyday, don't beat yourself up over it!!

Reaching just 7500 has huge health benefits but changing simple habits can help us gain more.

For fat loss goals calories can be manipulated to suit our current activity levels and lifestyle.

10K isn't the magic number but it is simple vague measure & good figure to aim for to ensure we're getting in daily movement to reach fat loss goals & all round good health 👍🏽

Ｂｅ ４２．９％ ｂｅｔｔｅｒ ｅａｃｈ ｗｅｅｋ！

Let's be honest, food is one of life's best enjoyments and being humans that go for what we like, feeling deprived from the foods we love is only going to cause us to go off track, beating our selves up in conflict of what we want right now and the goal we're aspiring to 🥴

We eat well throughout the week, so why not treat ourselves over the weekend?!

The problem is our weekends go from a Friday to Sunday with the mentality of starting the healthy eating game again on the Monday.

The 42.9% of the week of loose, untracked calories and my bet is were not bugding a dress size.

A glass turns into shots.

Shots turns into a messy night out.

A messy night out turns into terrible food choices.

Terrible food choices turns into a f**k it, I'll start again on Monday mentality.

Overrestricting Monday to Thursday, and the cycle continues...

Instead, be 42.9% better each week by changing a few simple habits to help keep us within our weekly calories..while we still enjoy our social lives 🎉

▪️Ｂａｎｋ ｃａｌｏｒｉｅｓ

Save calories for that evening meal out with the girls or that weekend hen celebration across the day/week.

▪️Ｃｏｎｓｃｉｏｕｓ ｃｈｏｉｃｅｓ

Make an informed decision to view restaurant menu's in advance

-Opting for the leaner protein option

-Drier dishes - without or less sauces

-Grilled, steamed or poached methods of cooking.

-Clear spirits with diet mixers.

Ｔｒａｃｋ ｃａｌｏｒｉｅｓ

Track calories over the weekend or at least make an over estimated guess when eating out and logging into our nutrition apps.

While counting calories is important for fat loss, it's not always the perfect science.

However, tracking helps us be mindful of what we're eating, if we're over eating and what changes need to be adjusted to reach our goal 👍🏽