SL Fitness and Wellbeing

𝐍𝐨𝐭 𝐦𝐮𝐜𝐡 𝐦𝐨𝐫𝐞 𝐭𝐨 𝐢𝐭.⁣
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It’s something I use with all clients looking to lose body fat.⁣
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So, a calorie deficit, plenty of water, adequate protein, resistance training and making sure that we increase our movement.⁣
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Sounds simple.⁣
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It is simple...⁣
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But it’s not always easy.⁣
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Making this work requires consistency over a prolonged period of time. I never oversell this, we’re not going to achieve our goals overnight or within a week or two so in order to be successful we need to stick to the plan consistently over time.⁣
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𝐁𝐈𝐆 𝐍𝐄𝗪𝐒!⁣
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I’ve been fairly quiet on here recently. I’ve largely been busy working with my clients and any spare time has been spent getting everything in place for a big charity walk I’ll be doing later this year.⁣
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In September (2021) I’ll be walking with my dog (Dave) from London to Pruna, Seville.⁣⁣
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The idea popped into my head about 18 months ago, “Grab a lead, pack a tent and walk down to Spain, that’d be pretty fun and Dave would love it”.⁣⁣
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It’s over 1200 miles, something that wasn’t at the forefront of my mind when I enthusiastically declared my plans.⁣
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I’ll be doing this to raise money for Battersea Dogs home as well as Spanish Stray Dogs, both do amazing work in helping dogs like Dave find a loving new home.⁣⁣
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Full story and details can be found through the page set up for the even and on the Virgin Money Giving page (link in page bio). But feel free to DM me with any queries.⁣⁣
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Watch this space for all updates including preparations for the walk, information on the charities and everything else.⁣⁣
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🥊 🥊 🥊 ⁣
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Every gym has that one guy who takes up space unnecessarily in the free weight section.⁣
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Hoping that they’ve seen the error of their ways during lockdown... wishful thinking maybe.⁣
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Shadowbox by all means, but avoid doing it anywhere near the free weight area.⁣
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Working out for an hour each day is a hell of an effort. It shows you’re driven.⁣
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It’s easy to see why some people get frustrated, going through workout after workout but not getting anywhere.⁣
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Here’s some perspective, an hour equates to just 4.16% of your day. ⁣
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So yes, your workout is important, but in order to achieve your goals you’ll need to have the rest of your day sorted too.⁣
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𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 - central to the vast majority of goals out there. Make sure you’re eating the right amount and make sure this includes adequate protein.⁣
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𝗪𝐚𝐭𝐞𝐫 - normally overlooked. In short being dehydrated leads to you feeling lethargic, fatigued and generally like s**t. Make sure you’re drinking plenty of fluids.⁣
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𝐒𝐥𝐞𝐞𝐩 - another aspect usually overlooked. Not getting enough messes you up. Feeling tired probably means your performance is going to seriously drop off. Along with this a lock of sleep throws out your leptin and gherlin levels (your appetite hormones), meaning that you’ll probably struggle to control your appetite.⁣
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𝐑𝐞𝐬𝐭 𝐚𝐧𝐝 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲 - ties in with sleep, your body needs rest, muscles only develop and grow when you’re resting and there’s no point in trying to perform well when your on your arse with fatigue.⁣
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Bottom line, make sure you’re managing your 24hrs well, rather than focusing on just that one hour.⁣
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Decent coaches help you with more than just your one to one workout. If yours doesn’t, maybe look elsewhere. ⁣
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𝐘𝐎𝐔 𝐊𝐍𝐎𝗪 𝗪𝐇𝐀𝐓 𝐑𝐄𝐀𝐋𝐋𝐘 𝐆𝐑𝐈𝐍𝐃𝐒 𝐌𝐘 𝐆𝐄𝐀𝐑𝐒... 😂 ⁣
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Three phrases that I can’t stand. If it’s said innocently by those unqualified then it’s not so bad.⁣
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The sad thing is, I hear trainers spout this bu****it far too often. ⁣
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Let’s dive into it.⁣
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𝐍𝐨 𝐩𝐚𝐢𝐧 𝐧𝐨 𝐠𝐚𝐢𝐧⁣
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Fu***ng daft. ⁣
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This has been bouncing around for generations. At best it’s wrong, worse case scenario; it’s dangerous.⁣
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Exercise shouldn’t hurt, muscle soreness in the hours and days after a workout is fairly common, especially if you’re new to something, or if you’ve had a particularly challenging session. But, you shouldn’t aim to be sore, also remember that muscle soreness is very different from pain.⁣
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A workout that results in muscle soreness isn’t automatically better than one that doesn’t cause soreness.⁣
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𝐋𝐢𝐟𝐭𝐢𝐧𝐠 𝗪𝐞𝐢𝐠𝐡𝐭𝐬 𝐦𝐚𝐤𝐞𝐬 𝐲𝐨𝐮 𝐛𝐮𝐥𝐤𝐲⁣
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I wish it was that easy. People spend years lifting weights and eating a certain way to bulk up.⁣
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It’s not easy, it’s not just a case of picking up some weights and eating a bit more. It’s can be an arduous task, that can take a long, long time. ⁣
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Everyone should be resistance training in my opinion. So many benefits and very few, if any downsides.⁣
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Don’t neglect the weights.⁣
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𝐅𝐚𝐭 𝐁𝐮𝐫𝐧𝐢𝐧𝐠 𝐙𝐨𝐧𝐞 ⁣
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This is a big one for me. “The Fat Burning Zone” seems so enticing and simple, wrong. It’s misleading and fairly useless if fat loss is your goal.⁣
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What is it? ⁣
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Putting it simply, it’s a heart rate zone (roughly 55%-70% of your max). Your body burns carbohydrates and fat for it’s fuel, in this zone the body will burn more fat than it does carbohydrates. ⁣
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That may seem incredibly beneficial... but in reality it’s not.⁣
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Yes your body may use fat rather than carbs for energy in this zone but you’re working at such a low intensity that you’re not really challenging yourself. ⁣
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Working out at a higher intensity would burn more calories and remember that overall calorie balance is the key to weight loss.⁣
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You’d be much, much better off focusing on overall calorie balance through diet, activity and exercise rather than looking to work in this zone.⁣
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