Health and Fitness
Here we post our healthy and Fitness tips
Step 1
The simple 3 step pyramid to lead to body fat loss
Eat in a small calorie deficit (200-300 calories off your maintenance level). An example of this is an 1,650-1,850 daily calorie intake for a woman as opposed to a maintenance level of 2,000 calories per day. Simple way to track this is the myfitnesspal app. All of your fad diets put you in a deficit but mask it fancy wrapping paper so you buy into their products and programs. Examples of these being Herbalife, Unislim, Slimming world and the list goes on. So invest in yourself rather than throwing your hard earned money down the toilet. Rome wasn’t build in a day so focus on eating 80% of healthy, non processed food during the week and weekend (Your good carbs, proteins,fats). The remaining 20% is your way of sustaining the 80%. This 20% is the odd dairy milk bar, a dinner out with the family etc. MAKE SURE ITS A TREAT AND NOT A HABIT. Finally be wary of liquid calories i.e lattes and fizzy drinks. Unnecessary use of your calories. Instead opt for black coffee.
Step 2
Resistance training or weight training. Anywhere from 3 to 5 times a week of resistance training is optimal. No it wont make you too bulky. Yes its more efficient to aid in body fat loss over cardio alone. To put it simple you might feel like you burn and sweat more doing a cardio session. However its the use of the muscle in the resistance session, the recovery of the muscle post session all add up to an increased energy exertion and in turn burn a considerable amount of calories throughout the rest of the day and the next day too. It is also very much needed in the maintenance and upkeep of your body no matter what your age. However leave your ego at the door, technique rules the roost.
Step 3
Cardio. Include cardio into your lifestyle. It may seem like a chore but it doesn’t have to be. Without going into too much detail your NEAT (Non Exercise Activity Thermogenisis) burns anywhere from 15-20% of your TDEE (Total Daily Energy Expenditure). So doing your daily chores without you knowing have quite an effect of your calorie burn. Start simple aim for 10,000 steps a day. Take the stairs instead. Walk your children to school.
We are here to help. Any questions don’t be afraid to message us, we are here to help and talk no bullshit. Tag a friend or share this post if you know anybody who needs to see this.
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