Live It Up Personal Fitness

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"How to lose a stone in 21 days" was a programme on UK TV recently.

You know what, I think it is the perfect epitome of general weight loss advice.

Attract people in with a big claim of rapid weight loss in a short space of time.

When has rapid weight loss ever been a great blanket idea? Generally speaking, initial weight losses also come from changes in water and glycogen, not just body fat. That aside, never promise EVERYONE the same rate of weight loss, that just doesn't make sense.

Secondly, focus on the amount someone loses and nothing else.

Not "how to lose weight healthily" or "how to lose weight sustainably". Not even "how to lose weight rapidly but let's also hope it is healthy and maybe we can also keep it off, please?".

Let's put aside the ethical discussion on whether this type of programme should be on TV, especially during a pandemic where levels of food insecurity are higher than normal.

You can understand why people get caught up with false weight loss promises.

I don't even blame them. If someone promised a "get rich quick" scheme, nobody would ask to get rich slowly, right?

I blame f**knuggets who make programmes like this and people who sell w***y diet plans with overblown promises.

I hope people like that have lumpy pillows for the rest of their lives.

Tagged Sohee Fit

www.instagram.com/bdccarpenter

Excellent article on weight loss and the different foods you eat, if you are someone who is unsure of the how’s and why’s 😊

Yes, you can eat junk food and still lose weight.

Don't argue about that anymore. Anyone who thinks this is impossible could do with a flick to the jugular. Eat nothing but one Snickers bar every day for a month and you would lose weight, obviously.

In terms of fat storage, calorie intake is the most important variable. If you are in a calorie deficit, the quality of your diet could be absolutely garbage and you could still lose weight.

So, why do people keep arguing about this?

Honestly, I think there are two sides of this argument, and people's communication skills are often so terrible that they fail to understand the middle ground. Food quantity vs. food quality.

YES, you can lose weight eating junk food. In that respect, flexible dieters are totally right.

YES, food quality is still important. Whilst 100 calories of sugar may not be more fattening than 100 calories of starch (if you want to question this, please feel free and I will explain, it is just difficult to keep this in a short caption), there are other factors to consider.

Nutrient density, vegetables are healthier than sweets (duh). Satiety index, potatoes are significantly more satiating (filling) calorie for calorie than junk food is likely to be. Addictive-like properties, ultra-processed foods with added sugars and added fats (ice cream, cookies, doughnuts, cakes etc) are much easier to over consume than unprocessed foods tend to be. You know why? Because they are made to be fu***ng delicious. Of course cake is more difficult to stop eating than fu***ng celery. Nobody over eats celery because it tastes like garbage and you would have to eat a metric f**k tonne to even be in an energy surplus.

Yes, you can eat junk food and still lose weight.

But, food quality is still important.

Yay, middle ground. Woop woop.

Any questions?

www.instagram.com/bdccarpenter

Great article in regards to soreness after training.
Some of you should adhere!!

Now gyms are reopening, many people are getting back in after lengthy layoffs.

This is a timely reminder that you don't need to chase excessive muscle soreness.

Many people assume that soreness indicates muscle damage and therefore extreme soreness indicates extreme muscle damage which then indicates extreme muscle growth.

But, running a marathon normally leaves people feeling sore as f**k yet nobody would claim endurance training is superior to resistance training for muscle growth.

If you chase soreness, there is a likelihood of constantly rotating workouts which could impede strength progression.

If you want to get better at a certain lift it makes sense to practice that lift.

If someone squats several times per week to get stronger, they don't anticipate extreme soreness after every workout.

Extreme soreness could hinder subsequent training sessions and therefore be detrimental from a long-term progress perspective. If you have to skip a workout because you can't get out of bed without grimacing in pain, it's not exactly conducive to progression.

If you want to improve, practice.

If you want to be sore, chase novel stimulus all the time.

Don't chase extreme soreness assuming it is a reliable indicator of muscle growth. It isn't.

www.instagram.com/bdccarpenter

This is just so true 😊

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Who needs a gym to train??? 💪

Fantastic article on “weight loss” and “fat loss”

What is the most effective way to lose weight?

Diet alone vs diet and exercise.

A recently published trial looked at this exact question and compared sedentary, moderate and intense physical activity levels when combined with a calorie deficit.

Due to the methods of exercise (walking vs BodyPump) it also helps answer the question of the importance of resistance training when it comes to lean body mass retention.

All hypocaloric conditions lost weight (not surprising) but the addition of intense physical exercise resulted in greater fat mass losses and greater retention of lean body mass.

This is a pertinent example of why *weight* loss doesn't tell the whole story because similar weight loss was seen in the moderate exercise and intense exercise groups but changes in fat mass and lean body mass were significantly different.

I.e. one person loses weight, fat mass goes down and lean body mass also goes down. Another person loses similar amounts of weight but they lose more fat mass and retain/gain more lean body mass.

Remember, some diet clubs reportedly advise against resistance training because it impedes weight loss, apparently *shrug*. This goes without saying for most people but exercise is good and resistance training is good.

Pass it on.

www.instagram.com/bdccarpenter

Can’t argue

Fantastic morning for a session and with such a lovely group of ladies.
Absolutely perfect!! ☀️
Just missing one 😑

Outdoor training.
Great way to start the day.
Well done girls!! ☀️☀️