Steve Munro Fitness

Stuart came on board to lose weight, he was fed up of not liking what he saw in the mirror. He’d just got in a rut.

He was exercising but wasn’t getting any results.

Workouts felt like a drag instead of being enjoyable and progressive.

Now after losing lots of fat we’re focusing on building muscle.

Which will transform him even more.

Well done Stuart

Dieting and weight loss aren’t just about tracking calories and eating protein.

Those are things that can help but ultimately you need to change behaviours.

You need to change how you think about food.
How you react when plans change.
What you do when you’re tired and bored.
How you feel when you have certain foods.
How you handle your emotions.

Yes there are probably things like fruit and veg missing but adding these in won’t fix anything without fixing the above.

Fat burning zone and the incline treadmill.

First off - this is misunderstood.

At low intensities your body will use fat as a fuel - the fats you have eaten.

Not the fat on your body.

This is because the process to breakdown fat (that you’ve eaten) is slower and at low intensities your body can do that as the demand for energy isn’t so high.

As intensity increases your body will start to use carbohydrates (glucose) as its primary fuel source as it finds converting that to energy a lot easier.

Working at low intensities does not mean you burn more body fat. You are burning dietary fat - fats you have eaten.

BUT

Some of you may find it hard to sustain higher intensities, due to fitness etc.

So an incline treadmill walk can be beneficial as you are able to do it longer and thus you burn more calories.

Only through being in a calorie deficit do we lose fat.

You can do all the treadmill walking you want - but if your nutritional intake doesn’t have you in a deficit then you won’t lose fat.

Over and out.

I love when memories like this pop up.

I’m lucky to have worked with thousands of people who have trusted me with their fitness and health.

It truly is a passion of mine to see people turn it all around.

Long may it continue.

Just a little story.

Wish I took a better pick.

Where can I get Botox?

RANT 2 of the week……

Supplements….

The marketing of every supplement is the same - some sad looking mug saying - are you tired? Do you have belly fat? Can you not be arsed?

Take this supplement and it will solve all your problems.

So you take the supplement for a few weeks and realise you’re still tired, still can’t be arsed and still have belly fat.

Yet it won’t stop you falling into the same trap the following week.

If someone shook you, you’d rattle.

Here is the dirty little secret that none of you want to accept.

You’re tired because your sleep is s**t. Instead of actually following some sort of routine (parents you’ll know the power of this), you go to bed at random times and scroll tik tok shop, ironically to buy supplements to help you with tiredness 😂😂😂.

You can’t be arsed for lots of reasons but lack of exercise 100% contributes, eating being a shambles contributes, not having a set out plan contributes - I feel this when I have nothing in particular to train for, no aim, no plan, no goal, no way to see if you’re on track.

When you run a 5km race you have markers at 1km, 2km, 3km. Great, I’m getting there, I’m doing it etc.

A lot of people start exercising just because they know they should but have zero check points along the way - there is no - “yay, I’m doing it”. There is no drive from achieving.

A good initial goal is to start exercising 3x a week for a month.

Nail that then start to plan out what you should do based on your goal.

ANYWAY I went off on a tangent……

If you don’t drink 2 litres of water a day you shouldn’t be worried about supplements.

If you don’t eat 2 portions of fruit a day you shouldn’t be worried about supplements.

If you don’t eat 2 portions of veg per day you shouldn’t be worried about supplements.

If you don’t know what your protein level should be and don’t know of you’re hitting it you shouldn’t be worried about supplements.

If you don’t exercise 3x week you shouldn’t be worried about supplements.

I’ve just gave you the blueprint.

You don’t need supplements. You need a plan.

Time to rant…..

There are a few things right now troubling me about the industry I love.
——————
Fat jabs - I actually don’t think these are a bad thing, used correctly, but the amount of gaunt, malnourished, just plain unhealthy people out there is nuts.

Paired with strength training and eating what your body needs it’s a golden ticket. But most people aren’t doing that.
—————-
Online PTs - you have new PTs who haven’t worked with anyone on the gym floor claiming to be online PT’s. It’s hard enough training someone in person.

To claim you can train someone without seeing them, is baffling.

This is why so many people are scared of online PT. Because they have tried it and been BURNED.

Not all PT’s are equal.
———————-
Collagen sellers and supplements in general - I can tell you till I’m blue in the face why you don’t need this yet you’ll lap it up.

Consuming collagen doesn’t increase your collagen.

Everyone and their granny is on electrolytes and don’t need to be.

Any study which shows positive results for supplements tend to be funded by the very people selling them.

The studies not funded by them show no benefits. Funny that.
————————————

That’ll do for now 😂

Want a flat stomach?

Want to look toned?

Want curves in the right places?

That’s what Jennifer has achieved.

It’s been a pleasure.

Start your journey now.

Don’t go to people who can’t back up what they say.

Come to someone who for years has spoken about have nutrition doesn’t have to be restrictive and how you can enjoy exercise with the right plan.