Why your getting fat on a diet?!

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We live in a image obsessed culture, were a person body weight/composition is scrutinised through a number of forms of media whether it be celebrities in a newspaper or a friend on social media. This ISSUE is the cause for extreme dieting, extreme calorie restriction and fad weight loss solutions such as the waist trainer (a corset not to dissimilar to that worn by Victorian women). The damage that is caused from these methods can be not only detrimental to your physique but your health.

The key to long term weight loss or maintenance, is to make it LONG TERM, the definition of diet has changed over time, it was once the statement in the above picture but now to most it means restriction of food, which is usually carried out quite drastically.

Sticking yourself on a low calorie weight loss diet, generally low carb diet, which is the method most dieters use is certainly not a LONG TERM solution, and if you don’t understand the processes and strain your body goes through without carbohydrates and program refeeds etc. accordingly your probably not going to see results and your likely to gain more weight upon returning to a ‘normal’ diet. Which you will eventually because nobody enjoys eating lean meats and veg for every meal, and carbs taste great, meaning a low carb diet isn’t sustainable for most.

We all get pleasure from the foods we eat, why would you want to take that away by eating bland foods with no taste?

Look at the image of the nutritional pyramid above, the base and most important aspect of food intake is energy balance which is controlled by caloric intake.

IF YOU ARE NOT GIVING YOUR BODY ENOUGH ENERGY TO SUPPORT VITAL FUNCTIONS AT REST YOU WILL NOT LOSE WEIGHT OR MAINTAIN WEIGHT.

 

After long periods of low calorie dieting your body is going to hold onto calories and store them as body fat in order for it to survive, vital hormones for weight management and appetite regulation will drop and you will most likely find you are fatter, hungrier, binge more, tired constantly, sex drive will drop and overall mood will be bad.

Finding your caloric needs

If you want to make the necessary changes which will allow you to eat more of the foods you want whilst still losing weight and improve your general health then you need to keep things simple to begin with and get stage one of ‘The Nutrition Pyramid’ pictured below in order.

the nutritonal pyramid JNF

Looking at the rank of importance running down the left hand side of the pyramid, you can see that the base of any good diet is energy balance and CALORIC INTAKE. Once you have your calorie intake set, you can look to improve the rest of the pyramid, following the rank of importance.

Here’s how to figure out how many calories your body needs to function at rest, this is called your Basal Metabolic Rate (BMR):

Men:

BMR = 88.362 + (13.397 x weight in KG) + (4.799 x height in cm) – (5.677 x age)

Women:

BMR = 447.593 + (9.247 x weight in KG) + (3.098 x height in cm) – (4.330 x age in years)

Once you have figured out your BMR you need to multiply that figure according to your lifestyle and exercise:

No exercise = BMR x 1.2

Light exercise (1-3 days a week) = BMR x 1.375

Moderate exercise (3-5 days a week) = BMR x 1.55

Heavy exercise (5-7 days a week) = BMR X 1.725

Very heavy exercise (train twice a day) = BMR x 1.9

The above equation leaves you with a figure, this is your maintenance calories, and you could now manipulate these for fat loss, without you under eating and causing further damage.

Using myself as an example:

Weight: 77kg

Height: 169cm

Age: 22

Training: 4 days per week

BMR = 88.362 + (13.397 x 77) + (4.799 x 169) – (5.677 x 22) = 1807

Now we have to factor lifestyle in, so as I train 4 times a week I will multiply my BMR by 1.55

Maintenance calories = BMR x 1.55 = 2800 calories

What to do now

If you have been under eating I’d suggest eating maintenance calories for a minimum of 2 weeks without looking at the scale, after the 2 weeks check your weight, from my experience your weight will have dropped, in some cases it may stay the same and rarely will it go up.

After the initial 2 weeks:

If weight has dropped: Keep eating the same calories

If weight is the same: Drop calories by 10%

If weight has increased: Drop calories by 10%

And weigh yourself weekly from this point onwards.

for more information on calories read my previous blog https://joeneillfitness.wordpress.com/2015/07/05/calories-what-are-they/

If you need help setting up a diet and exercise plan or need weekly support feel free to contact the No Limits team for help or information on our online training service nolimitsnutrition@mail.com

Joe Neill
Personal trainer @ No Limits Strength and Conditioning Centre Liverpool
To book your free consultation please get in touch!
Twitter – JoeNeillPT
Facebook – Joe PT Neill
Email – Joe_neill06@hotmail.co.uk
Mobile – 07920032520

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Calories! What are they?

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What are Calories?

Calories are the measure of energy in our food, they provide us with the energy our body needs to carry out daily functions as simple as walking and talking. Coming in the form of food and drink made up by protein, carbs and fats (these are called macronutrients), each of which have different energy values and carry out a different roles in our bodies.

It is important to ensure you consume the right balance of calories if you are actively trying to improve your physique. This number will be dictated by an individual’s needs/goals/gender and all aspects of your life should be taken into account, from your job to the amount of reps and sets you are completing in the gym, for example a diet plan for a woman who struggles to get to the gym and sits at an office desk all day should be different than a diet plan for a man who goes to the gym five times a week and is trying to improve muscle mass. Provided your calories are not set at maintenance (staying the same weight) you should see fluctuations in your weight, whether that be weight going up or down will be dependent on the number of calories that are set, you may be familiar with terms such as deficit and surplus which can be used to describe how/why your calories are set. A calorie deficit means that the amount of calories are set below maintenance for you to lose weight whereas a surplus suggests your calories are set above maintenance in order for you to gain weight. To what degree your weight changes will be dependent on the margin of deficit/surplus you set.

Should you count calories?

In most cases yes, but probably not how you think. As mentioned above our foods have different macronutrients which carry out different roles in the body:

  • Protein – Important for repair and growth.
  • Carbohydrates – main supply of energy, regulates important hormones relevant to weight/general health.
  • Fats – supply energy, essential fatty acids, absorption of vitamins and cognitive function and vision.

(Find out more about Proteins, carbs and fats over the coming weeks)

Each of the above carries its own energy value:

Protein – 1g of protein = 4 Kcal
Carbs – 1g of Carbs = 4 Kcal
Fat – 1g of Fat = 9 Kcal

So next time you look at nutritional label look at the total Kcal and add up the calories using the values for Protein, Carbs and fats. (If you still need help check out this article … http://www.jayspearmanfitness.com/we-grind-blog/how-to-read-a-nutrition-label-for-macro-nutrients)

The calories set to an individual should be personalised as we said before and so should the macronutrient split (amount of each nutrient), different people react differently to nutrients, I have clients who work very well with low carbohydrate diets and others that work better with a high carbohydrate diet, it’s just a case of trial and error to find out what works for yourself/client. (Coaches – this is where your skill and experience as a coach becomes a factor, though changing somebodies physique relies on a good understanding of scientific principles there is a certain degree of instinct needed when trying to find the optimal diet for an individual)

Apps such as Myfitnesspal can help you stick to a simple diet plan by allowing you to track the food you are eating, but the recommendations they give are very general and may not get you success. If you need help setting up a diet and exercise plan or need weekly support feel free to contact the No Limits team for help or information on our online training service nolimitsnutrition@mail.com

Joe Neill
Personal trainer @ No Limits Strength and Conditioning Centre Liverpool
To book your free consultation please get in touch!
Twitter – JoeNeillPT
Facebook – Joe PT Neill
Email – Joe_neill06@hotmail.co.uk
Mobile – 07920032520

Article for Myprotein.com: L-Carnitine for Fat Loss

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L-Carnitine is a supplement often used and advertised for fat burning and is commonly found in many over the counter fat burners, but how effective is it? follow the link below to find out!

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http://www.myprotein.com/thezone/mens/l-carnitine-for-fat-loss

 

Joe Neill
Personal trainer @ No Limits Strength and Conditioning Centre Liverpool
To book your free consultation please get in touch!
Twitter – JoeNeillPT
Facebook – Joe PT Neill
Email – Joe_neill06@hotmail.co.uk
Mobile – 07920032520

Article for MyProtein.com: L-leucine for lean gains

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Follow the link below to find out how and why you should add leucine to your supplement stack…


http://www.myprotein.com/thezone/supplements/supplements-l-leucine-for-lean-gains/

Joe Neill
Personal trainer @ No Limits Strength and Conditioning Centre Liverpool
To book your free consultation please get in touch!
Twitter – JoeNeillPT
Facebook – Joe PT Neill
Email – Joe_neill06@hotmail.co.uk
Mobile – 07920032520

Lighter weights for bigger gains! How to use deloads correctly.

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What is a deload?

A deload is a scheduled session/week/phase in a training program where you lower your overall volume in order to give your body a chance to rest and recover. A form of active recovery, this will give your body a break without you losing any strength or force a set back in your training.

Why we do a deload?

Training although good for us puts a lot of stress on the bodies skeletal, muscular and central nervous systems (bones, muscles, joints, ligaments, tendons and nerves) and there will come a point where all of these will need a rest in order to properly recover.

Overtraining is a thing, this is basically where you have pushed your body to the point of exhaustion and this won’t bode we’ll in terms of progress. You may find yourself mentally and physically fatigued and stuck in a rut training wise ( plateaued) to the point where you are seeing no benefits from training and sometimes even negatives, this is where the deload can help you increase your numbers on the bar and help improve fatloss and/or muscular gain.

Or even sometimes we just need a mental break, the intensity has been high in your program from the off and you are starting to dread getting the gym or just not enjoying yourself when your in there, this is another example of when a deload can be useful.

When to do a deload

There are different theories when it comes to deloads:

Scheduled – some people recommend every 4 weeks, this may be more useful to a strength athlete or someone pushing max efforts in the gym on a consistent basis, this form of training can be taxing to joints, ligaments and tendons etc and it is always important to ensure your looking after your body. This can also help improve performance in the gym so don’t be surprised if you hit PRs on your first heavy session/week back.

Unscheduled – used when your feeling the effects of overtraining (fatigued, cranky, struggling to sleep and loss of appetite are just some symptoms) If you get to this point a deload week may be needed and is definitely advised.

How to do a deload

There are a couple of ways to deload and they are all based around overall volume.

1) You may go the route of lowering your weight to 60% of what you are currently lifting. For example if I was squatting 130kg for 5 sets of 5 reps, I would look to drop the weight to around 80 – 85kg and complete your 5 sets of 5 reps.

2) another way to do it is to again lower volume through working sets and reps. So using the example above, if I am squatting 130kg for 5 sets of 5 reps I may want to lower my sets and reps to 3 sets of 3 reps.

They are just 2 examples of how a deload can be laid out for all exercises and it can depend on your situation which way you decide to go about it.

You may only be early on In a program and not really need the deload but it has been scheduled in so carry it out anyway, in this instance you would probably choose option 2.

Or

You may be feeling the effects of overtraining after weeks of intense lifting and option 1 is the way to go for you.

Conclusion

Deloads are a useful tool for anyone, don’t overlook them as being lazy. When used right they can and will help you improve your lifts, your mood and your body image.

Joe Neill
Personal trainer @ No Limits Strength and Conditioning Centre Liverpool
To book your free consultation please get in touch!
Twitter – JoeNeillPT
Facebook – Joe PT Neill
Email – Joe_neill06@hotmail.co.uk
Mobile – 07920032520

Training like a Sprinter

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Why should we train like sprinters?

Have you ever seen an overweight or out of shape sprinter?
Your typical sprinter is lean and muscular to the point a number of them could probably do really well if they suddenly changed their careers to bodybuilding competitiors.

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(pictured are Harry Aikines-Areyeetey a British 100m and 200m sprinter and Allyson Felix an American 100m sprinter)

How a sprinter trains

Obviously a sprinter, sprints! The benefit s of sprint training are huge as I’m sure you are aware but incase your not, Here they are:

• Great for fat loss
• Targets fast twitch muscles therefore improving lean muscle growth
• Improves endurance
• Improves Heart health
• Improves insulin sensitivity
• Improves circulation
• Plus it’s a time saver in comparison to long distance running

As you can see there are a lot of ‘improves’ in that list, so get yourself to your nearest hill and get sprinting if you want to burn fat and improve your health. What else do they do? Well…. Weight Training and generally heavy at that! But why?

Sprinting is all about converting your power through your hip, legs and feet to create acceleration, the upper body also aids in the production of power and pace to hence the Upper body mass of male sprinters . Weightlighting/powerlifting use the same principles but instead of creating speed your using your power to move an object from A to B. More muscle means more power which means your going to generate more force and move quicker.

The benefits of resistance/weight training are again widely known but just to reiterate I’ll write you a list:

• Reduces risk of diabetes and insulin needs.
• Lowers risk of cardiovascular disease.
• Lower high blood pressure.
• Lowers risk of breast cancer – reduces high estrogen levels linked to the disease.
• Decreases or minimizes risk of osteoporosis by building bone mass.
• Reduces symptoms of PMS (Premenstrual Syndrome)
• Reduces stress and anxiety.
• Decreases colds and illness.
• Increases Muscle strength, endurance, size and power
Look at the health benefits! Strength training should be part of any health conscience persons routine. Especially you women who claim it will make you bulky IT WONT!

Example of a sprinters training

(Track workout designed by Monte Stratton, coach of multiple Olympic sprinters.)
• Monday (10am): Track work: speed-endurance (300m, 200m, 100m)
• Monday (2pm): Upper body strength training
• Tuesday (10am): Track work: block starts (2 x 10m, 2 x 20m, 2 x 30m, 1 x 50m) or speed work
• Tuesday (2pm): Lower body quad dominant strength training (squats, knee flexors, hip flexors)
• Wednesday: Soft Tissue therapy/ Massage
• Thursday (10am): Track work: speed day (5 x 60m) or (4 x 90m) or (3 x 120m) w/ 10 minute rest interval
• Thursday (2pm): Upper body strength training
• Friday (10am): Track work: speed endurance (3 x 150m) or (4 x 120m) or (180m, 150m, 120m)
• Friday (2pm): Lower body hip dominant strength training (deadlifts, split squats, hip flexors)
(source: http://www.simplyshredded.com/crank-it-up-sprinting-towards-single-digit-body-fat-percentages-with-high-intensity-training.html)

In terms of bodybuilding this program is split upper and lower, that could be to make sure the sprinters are recovering as much as possible between sessions, so I don’t see why you couldn’t train full body, push + pull or keep it the same! whichever suit you and your schedule best.

See Below for videos of British Sprinter Harry Aikines-Areyeetey training

How can you train like of a sprinter

Lets assume you have a job and a social life, you wont have the time to train like a elite level sprinter. You haven’t got the time or resources, but you can do your best to mimic it.

A good place to start would be to follow a STARTING STRENGTH Program. I’d Advise training 3-4 times a week alternating the sessions put together here – http://startingstrength.wikia.com/wiki/FAQ:The_Program. In this program you are concentrating on Compound movements (full body) to increase your strength.

As for Sprinting, 1 or 2 times a week should be enough. Try:

10 x 30 second sprints with 90 seconds rest in between.

Joe Neill
Personal trainer @ Liverpool Personal Training studios
To book your free consultation please get in touch!
Twitter – JoeNeillPT
Facebook – Joe PT Neill
Email – Joe_neill06@hotmail.co.uk
Mobile – 07852352726

Why Is The Western Diet Making You Fat?

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What is the western diet?
When I talk about the western diet I mean the general eating patterns and food intake of your average British person. The norm for many people (this is no different in my household barring myself) is 3 meals a day. Breakfast, Lunch and Tea.
These meal times usually follow a pattern when it comes to the foods eaten and the times people eat at:

Breakfast – 7.00ish
Relatively small meal
Generally a high carb meal of cereal, toast or fruit.
Average calorie intake around 200-300 kcal

Lunch – 12.00ish
Small meal
Ready made sandwiches, baked potatoes maybe takeaway food like chip shop food.
Average calorie intake 500 kcal

Tea – 15.00– 19.00ish
Largest meal of the day
Good variety of food weekly
Average calorie intake 600-800k Kcal

Now what’s wrong with that? Well a couple of things (all could be causing fat gain/storage):

1) Our eating habits play huge factors on our hormones and irregular eating causes irregular hormone secretion, this could lead to a whole load of health issue and is a huge cause for Fat gain.
2) Blood sugar levels have a big effect on our mood and appetite. If you are spreading your meals out longer than 3 hours blood sugar becomes low.
3) When blood sugar is low body can start craving carbohydrates because it feels it needs them to provide energy.
4) Metabolism is slower when eating is spread further through the day.
5) People usually don’t spread enough calories over their 3 meals, if you don’t feed your body enough calories it will hold onto fat! You can also become metabolically damaged if you don’t eat enough (follow link for more information).

What changes could you make?
1) Eat more often, to control blood sugar levels and reduce appetite eat every 2-3 hours.
2) Eat balanced meals; try to avoid eating only carbohydrates. For breakfast add some scrambled eggs for a quick and tasty dose of protein and fat.
3) Don’t under eat! Make sure you are getting healthy amounts of protein, carbs and fats spaced out over the entire day.
4) Snack on foods such as nuts, seeds and humous instead of sugary products that are going to have you craving more sugar later on in the day.

Joe Neill
Personal trainer @ Liverpool Personal Training studios
To book your free consultation please get in touch!
Twitter – JoeNeillPT
Facebook – Joe PT Neill
Email – Joe_neill06@hotmail.co.uk
Mobile – 07852352726

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