Curve Fitness

How much protein should you eat per day?

Protein requirements vary depending on your age, weight, activity levels and lean body mass. As a rule of thumb if you are physically active, weight training and wanting to build muscle you should shoot for roughly 2g of protein per kg of body weight per day.

A great starting point would be to make a list of all of the protein sources that you enjoy and then look to factor them into your weekly nutrition plan 😋

Progressive overload is one of the most important principles of exercise. If you are looking to improve strength, then you need to start recording your workouts. Make a note of how much you are lifting, how many reps, the tempo you are using and your rest period in between sets. Over time your body becomes accustomed to the demands that you place on it. Unless you apply progressive overload to your workouts, your body has no reason to change and will simply stay the same. There will be no progress. Progression that is applied each week does not need to be dramatic (small increases over time add up to huge improvements). Examples would be slowing down the exercise to create more TUT (time that your muscles are under tension), adding just one extra rep from the previous week, adding just one extra set. Trust me, RECORD YOUR WORKOUTS!! You will not only see progress, but you will have tangible data to see just how far you have come!

Establishing your TDEE is a great way to discover how many calories your body needs to maintain your current weight. Once you have established your maintenance calories you are in an optimal place to do one of three things, dependant on your goals:

Option 1 - LOSE BODY WEIGHT
Create a calorie deficit, so eat less than your maintenance calories to lose body weight and facilitate fat loss
Option 2 - GAIN MUSCLE
Create a calorie surplus, so eat more calories than maintenance to gain weight and facilitate optimal muscle growth
Option 3 - MAINTAIN
Eat at maintenance calories if you have reached your desired goal/weight

Our programmes are individually designed for our clients based on energy balance principles to suit their goal. We include a full ongoing calorie and nutritional macronutrient breakdown to help you achieve your goals with confidence and ease. DM me for more information.

Lucy was a dream to work with! We were able to see some amazing results within a short space of time. We designed a specific programme to meet Lucy's individual needs. We looked at her nutrition and adjusted meal timings, slowly pushing calories up and now Lucy is maintaining her weight on higher calories. This increase in calories has given Lucy more energy overall, which has translated to a much improved and stronger performance in the gym 💪

Looking to step into a better you? DM us for more information about our indivdually tailored programmes.

Do you struggle with gym confidence? Are you anxious or fearful when attending the gym? Here are my top tips....

❤️ Take a friend with you
❤️ Wear headphones, it will help you to get in the zone
❤️ Walk in with a plan so you know exactly what to expect
❤️ Wear clothes that make you feel good
❤️Get set up, establish a quiet corner in the gym, select your equipment and take it to your quiet area
❤️Avoid high traffic times
❤️Enlist the help of a personal trainer if you are feeling unsure about form, how to use the equipment or programming

The truth is everyone in the gym will be focusing on their own workout. Ironically they could well be worried that you are watching them! Remind yourself that you belong there, you've got this! 🔥

No ladies you wont get bulky! What Strength Training can do for ladies:

👍Increase fat Loss
👍Increase metabolism
👍Improve sleep
👍Improved body composition
👍Improved body confidence
👍Enhance mood
👍Reduce risk of heart disease
👍Increase bone density
👍Increase energy levels
👍Improve flexibility
👍Increase functional strength

Are you you are looking to step into a better you and begin your strength training journey, but just not sure where to start? Then DM me for details about our beginners training programme. Let me help to get you on your way.

Empowering women to become STRONGER 💪 Are you ready to step into a better YOU?

Get in touch to see how I can help you reach your goals.