Jaymie Moran Fitness

🔥HOW WEIGHT LOSS REALLY WORKS🔥

Take a read and then read it again. And then again if needs be 🤓

This is something that needs to be seen in the clear light of day. A lot of people need to be told this, and more importantly they need to listen

👉 IF YOU are on a weight loss journey, you will not lose weight continuously from that morning to that night, or one day to the next, or even one week to the next week.👈

The figure on the scales will go UP and DOWN, even if you have been flogging yourself to eat really well for the last day or several 🥗. Even if you have crushed your workouts every day for the last week 🏋. Even if you have been going to bed on time and got your full nights sleep, even over the weekend 😴.

Sometimes people say that the scales are lying. ✋ They are not, they can’t lie (unless they're broke or you use them wrong 🙈) they are mechanical - they have no feelings towards what you want to see, don’t want to see or you have done. They don’t give a crud. They give you a figure and you do what you will with it.

It is more a lack of understanding that makes you fight back against it, call the scales for everything and start to throw the blame game about.

💥 The way to lose weight is;

Keep your cool, stay level headed and focused on your goal. Persistency will get you there. 💪

Before you arrive your weight loss graph might have more spikes than a hedgehog but as long as that mean line from week one to your goal is on a downward slope ↘ you are doing it right!

All that said the scales are one way to track your progress but they are by no means the be all and end all. Check yourself out in the mirror and take progress photos, track your progress against your clothes, take measurements of areas like your waist, hips, thighs and arms and track it against how you feel.😎

The slim waist of your dreams, strong toned thighs and arms, fitting in to your favourite jeans that much better and feeling awesome, if you achieved this would you even give a f**k what the scales said? ✌

⬇Tell us how you track your progress below ⬇



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😴😴 SLEEP! 😴😴

'Jaymie here' - So I've personally been someone who's abused this so much in the past and only very recently took full control over this.

I honestly had the mindset - Sleep is for the weak 🤛 You can sleep more when you're dead ☠ I'm doing more than you because I sleep less... 🤔

What really happened? I turned into a Zombie 💀 My training got worse, my overall mood went down, I was fighting low energy levels permanently and running on coffee and 0 calorie energy drinks. Obviously this catches up on you quickly but I had a strong mindset and kept pushing through.

But recently I got to a point were I said no more and took charge on this and made a promise to myself to get more sleep. I told myself it was a lack of respect to me and everyone around me and honestly it was 😐

So what happened? Honestly felt like I'd found the holy grail 🙏 the best I've trained in years... always got more in tank, overall just happier, more productive than ever before with work, getting more done in less time and generally just a nicer person to be around.

All that from just getting an extra 1-3 hours per night... seems mad now looking back and it did take getting to a real low to really make this stop but it's honestly one of the best things I've recently done.

So enough about me but here's some cold hard facts about what sleep might be doing to you. 😴 Poor sleep affects fitness and wellness more than people might think. Not sleeping enough – less than seven hours per night – can reduce or even undo the benefits of dieting. A lack of sleep makes you feel tired and groggy, and it does the same thing to your fat cells. I like to call this 'Metabolic Grogginess' and it makes your body less effective at breaking down fatty tissues. In fact, those who regularly sleep for less than six hours per night are 30% more likely to become obese than those who sleep between seven and nine hours.

Sleeping better also makes it easier to eat healthily. If you're sleep-deprived, your brain gets more excited when it sees high-calorie food 😋 (we’ve all been there). And of course, the more tired you are, the more likely you are to give in to temptation 😝 (we’ve all been there too). But if you sleep well, suddenly those unhealthy snacks aren’t as appealing.

And it’s not just weight. If you don’t sleep properly your general appearance can take a hit as well. During deep sleep we release optimal amounts of human growth hormone which affects, amongst other things, the firmness of our skin and the tone of the muscles underneath it. When we’re tired, we tend to run on cortisol (the human body stress hormone). High levels of cortisol have been shown to break down the collagen proteins that 'glue' your skin cells together. This leads to fine lines, poor tone and wrinkles. So getting one’s 'beauty sleep' isn’t just something your mum used to say, she was in fact right 💁💁

Everyone’s individual sleep needs vary. Most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night. However, some individuals are able to function well after as few as six hours of sleep, while others can't perform at their peak unless they've slept for ten hours.

From helping us to function more effectively during the day, to helping stick to a healthy lifestyle and exercise routine, the positives of a good night’s sleep are many and varied 🙌

Here are just a few of, what I believe, are the key benefits:

1⃣ More Alertness & Energy
Waking up properly rested will greatly increase energy levels, alertness and ability to concentrate.

2⃣ Less Stress
A well rested body generally produces less of the stress hormones cortisol and adrenaline so we are able to handle difficult situations more effectively.

3⃣ Weight Loss & Rest
Getting a good night's sleep can balance out the hormone fluctuations that provoke appetite. In fact, having proper rest is one of the best things we can do for losing weight. By ditching late-night TV, also has the added benefit of dodging one of those diet destroying late-night junk food binges as well.

4⃣ Sleep Improves Happiness
Sleeping allows our brain time to rebalance the chemicals and hormones that affect our mental clarity, mood and emotions, which are so important for being calm, relaxed and happy. With lack of sleep so strongly associated with depression and mental illness, it's not hard to see how getting an early night and some deep sleep can lead to a better day tomorrow.


www.bodysmartfitness.com

😅🙄 I'm Eating Healthy But I'm Not Losing Weight 🙄😅

Such a common line people say to us as trainers. Then we add up their calorie intake in our heads and it's like well... sorry to tell you you're over eating 🙈

'No honest I don't even eat that much and it's really healthy' 🤦‍♂🤦‍♀.

Now the problem with the line above is unless you're tracking your food and know exactly what you're taking in then it's easier than you might think to lose your calorie deficit - what ultimately will stop weight loss 🙁

The foods above are full of micronutrients and good fats 🥑 however if they are the reason you're not in a calorie deficit anymore then it's time to track your food and have a little bit more of a balance & portion control. We're not saying don't eat the foods above, but you'll quickly learn after tracking them that portion control on this 'healthy' food is definitely needed 👊

Time to get tracking and make some much needed 😋


www.bodysmartfitness.com

Imagine weight loss being that simple... ohhh wait it is 🤦‍♂️

🔥🔥 The Most Important Rules To Follow For Fat Loss 🔥🔥

When it comes to the world has gone a little mad 🙃 Supplements, fad diets, people with a big instagram following all pushing the craziest of things in the aid of fat loss 🤦‍♂️

When in reality if you just followed the steps above you'd make more progress than most and save yourself a lot of head space, time and money 🙋‍♂🙋

Tag a friend who needs to see this 🙌 If you have any questions drop them in the comments below or as always side into them DM's 😉



www.bodysmartfitness.com