Why Eating Less is NOT Going to Help You Lose More!

Hi Everyone, It is that time of the week again to see my Blog pop up on your news feed. This week, I want to talk about why-women in particular- focus on eating less or counting calories to lose fat and get healthier.

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For starters! I find eating less, counting calories and cutting out food groups makes you want to focus on food more! Which leaves you wanting to eat bad food more!

Eating less slows down your metabolism! People think that its the 3 meals and 2 snacks that are making them put on weight. When its actually snacking on cake, chips, chocolate, juice, muesli bars and other high sugar, fatty snacks that is doing the damage.

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Eating 3 meals a day is great! But adding in a snack or two is key to speeding up that metabolism and helping you drop those Winter Kilos.

Counting calories is another mistake people trying to lose weight make. You get so fixated on numbers that you forget to just enjoy food! Also counting calories, doesn’t exactly allow you to listen to your body. What about those times where you have exerted more energy than usual, you’re starving, but you won’t eat any more food because your calorie count won’t allow it? It seems silly.

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Then there’s the ‘I’m eating ridiculously clean until the weekend and then I’m going to binge out and eat and drink whatever I want.’ That is doing you no favours either. Indulge, yes! But don’t deprive yourself that much during the week, that you drop the ball, the WHOLE weekend. It is going to get you nowhere.

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SO, if you are planning on embarking on a new food regime. Remember! You ARE NOT getting to that goal and then returning to your old habits. You are eating healthy as a LIFESTYLE change, so that you can feel good ALL THE TIME. You need to choose a SUSTAINABLE way of eating, you need to find it enjoyable, not restrictive or boring. Don’t slow your metabolism down, do not feel hungry all the time and pick nutritious food instead of sugary, fatty food.

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Questions, Comments, Suggestions, Email: gemmabroadwood@gmail, Facebook: Broadshorts Personal Training or Instagram us @broadshorts_pt !

 

 

WEEK of Training and FOOD

 

This is a week of insight into my food and training regime. ** Disclaimer** This is relevant to MY goals and worked for me and MY lifestyle. It doesn’t necessarily mean it will work for you. But it’s handy to be able to what works for different people

 

TRAINING:

The type of training I do at the moment is mostly cardio, light weight training- focusing on my legs and butt (my problem areas ha-ha), abs and arms, and some high intensity interval training. My goals are mostly weight loss, toning and increasing my fitness levels for upcoming mini triathlons I am planning on completing.

MONDAY: 8 Km Bike ride

TUESDAY: HIIT

-Burpees: 15

-Skipping:50 Skips

-Mountain Climbers: 30

-Step Ups: 15 per leg

-Push Ups: 20

-300m Cardio Sprint

Repeat 4x

30 min walk

WEDNESDAY: Swimming 30 Laps Pool

THURSDAY: WEIGHTS

-Walking Lunges 3×12

-Chest Press 3×12

-Squats 3×12

-Lat Pulldown 3×12

-Kettlebell Deadlifts 3×12

CORE CIRCUIT:

Push up, Mountain Climbers x10

Plank and row x8 per arm

Hip Extensions x20

Single Leg Hip Extensions x10 per leg

 

FRIDAY:

3.5km Run (or walk and run)

 

SATURDAY: WALK 45 minutes

 

Now if doing all of those workouts don’t fit into 6 days of your week, spread them out over a longer period of time and do walks in between (the weather is warmer so walking outside is AMAZING!)

Also! If I could, I would slot in a body balance or yoga class into my week (unfortunately I work when most of those classes are on)

FOOD:

I’m going to do a typical day during the week (my weekly food doesn’t change too much) and then one on the weekend.

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WEEKDAY:

Breakfast: Meat and Veg or eggs (As seen in picture!)

Snack #1: Protein Shake! I use the Happy Way Protein shake, has 8 ingredients-no crap in there. It’s high protein, low carb, sugar, fat! Definite win!

Lunch: Chobani Greek Yoghurt, Frozen Fruit (I usually go between Mango or Berries), Sprinkle of Oats.

Snack #2: 4x Rice cakes, Peanut Butter and Drizzle of Honey

Dinner: Chicken and Kale Coleslaw (You get Kale coleslaw from Coles, track it down, buy it, literally you open the packet and you’re good to go!)

My general rule is don’t cut out carbs, but eat the right ones! And I stay away from them at dinner time and keep my protein pretty high and my fats reasonably low.

 

WEEKEND:

On Sundays we usually go out for breakky. I’ll run you through what I had yesterday.

I usually choose Scrambled eggs on toast and always add on mushrooms, tomato and Avocado, if they have it. And my go to coffee is a Cappuccino (I don’t drink coffee with milk in it during the week- I prefer to have dairy in the form of yoghurt or cheese throughout the week)

Snack: We were in Scarborough so I went to one of the cafes and grabbed a green smoothie. SO refreshing!

Lunch: I had ham and cheese on crackers for lunch and some dried fruit.

Snack: Fruit

Dinner: BBQ at my parents’ house. I kept to mostly meat and salad. But I DID have a piece of Bread coz I left my bread at breakky time. Balance!!!

After dinner I ate some chocolate and biscuits. I like to be a bit more lenient on the weekends but I also try and keep it balanced, so that I don’t go overboard.

 

 

 

Don’t DIET!

Hi again, welcome to the 10 weeks before Christmas rush to look fabulous. (I’m doing a slight freak out too!) summer clothes shopping EEEK! It will all be okay though 🙂

I have been talking to a lot of women in the gym the last week and a half and have noticed a really disturbing pattern. SO many of us jump on a strict diet or clean eating regime around this time of year, but what surprises me is that many of these diets have a lack of balance and everyone seems so miserable about eating this way.

 

SO why are we doing it?

 

Well, I guess we have all just been told that this is how we have to eat and train to get any results. Let’s cut all the carbs, eat no calories, feel miserable and hungry and train 6 times a week.

I also thought you had to do all these things. But I have found a more balanced, sustainable approach.

I used to get so caught up in all the different ways that you could train and eat. I used to do NO cardio because a few other people I used to work with told me I just needed to lift weights and I’d be fine (which actually does work for some women-usually those who are tall and find it hard to put on fat and muscle). It didn’t really work that well for me. I would get SO HUNGRY and I would eat so much food and I would undo the hard work I had put in because I had eaten so much!

 

I cut all carbs for a while and just ate meat and green vegetables, 5 meals a day. My goodness! It was so boring! I did not look forward to eating my meals and by the end of the week. I literally ate anything and everything due to having a lack of balance.

 

Another thing I find interesting, is speaking to mum’s who have this idea in their head that they need to train and eat how they did before kids. It’s so unrealistic! After kids, your body changes, your routine changes, your priorities change. Expecting to go back to how you were eating and training pre children is usually an unrealistic goal. The results you are after can still be achieved if the food you are eating is balanced and you are training 3 times a week.

 

So what do I do now?

–          I train about 3 times a week! I aim to do one Weights session, one High Intensity Session and one cardio session (a run, a bike ride, swimming, group fitness class)

–          I also try and get a couple of walks in throughout the week. They are relaxing, burn calories and make you feel good. Honestly! Get amongst it!

–          I don’t cut carbs or feel guilty about food anymore. I eat fruit, Oats and rice crackers on a daily basis!  If I go out for breakfast, I’ll eat some bread! It’s about balancing things out. If I’ve had bread for breakky, I might not have oats at lunch time. Another example, I was out for dinner last Tuesday and knew that I had a weekend full of social occasions with lots of yummy food. As much as I wanted a meal with chips or a pizza on Tuesday night, I opted for the beef salad, so that I could enjoy myself on the weekend.

 

Any questions, comments or queries, feel free to email me or leave them here. I will get back to you as soon as I can

CONSISTENCY

Consistency! A word that I seem to be saying very regularly recently.

What consistency means is: constant, regularity and lack of variation.

In regards to your health and fitness goals it means: training more than once a month or eating well or in an improved way for longer than a week.

Consistency is the number one thing that a lot of people struggle with, when it comes to achieving their health and fitness goals. Changing bad habits can be a very hard thing to do! The harder part about changing bad habits is that you don’t see immediate results from changing them. Your body takes time to process and show these changes and it can be frustrating for all of us.

Keeping the motivation to continue with making the changes in order to see results is something a lot of my clients tend to struggle with. What are my tips to keep your consistency up?

-REMEMBER! You may have spent 5 years not exercising and eat lots of bad food. You cannot expect to change a few things and see results overnight. It could take 3 months before you see any weight loss or improve your health. You have to keep at it for a long time, it needs to be seen as a LIFESTYLE, not something you will only stick to until you have achieved the results you wanted.

-Making unrealistic changes that are hard to maintain, such as cutting out entire food groups or deciding you will NEVER eat the foods you love, will make you lack consistency. Pick a few things to work on: drinking more water, eating more veggies, snacking more throughout the day instead of changing EVERYTHING.

– Follow a program, get a gym buddy, go to a group fitness class.

-If you haven’t exercised for a long time. Don’t try and train 7 days in the first week. Get super sore and then decide that exercise is not enjoyable.

-Remember the 80-20 rule! Eat well 80% of the time. Put your naughty food in 20% of the time. It’s about balance and being able to enjoy yourself! If you know you’re going out for dinner on the weekend. Eat well the day before and after and enjoy dinner with friends by not having to eat salad when everyone else is eating whatever they want.

-Be organised and plan ahead! It makes it easier to make better decisions.

-If you have a bad day, meal, week, whatever. Get back on the wagon! It only gets worse if you keep eating bad food!

Hope that helps. Keep up to date on Facebook: Broadshorts Personal Training and Instagram: broadshorts_pt

Stay Consistent Guys!

What is the best type of Training?

Training, Exercise, Working out. There are so many names for it and SO many different ways to get training done. I get asked so many times, what way is the BEST way to train.

The simple answer is…. It depends on YOU! I have been in the fitness Industry for a while now. When I started, I would try everything that was new or flashy to get BETTER results. I had a few of the other trainers telling me to just do weights, just lift heavy. That is the be all and end all. For a while I listened, but after a while I decided I didn’t like that type of training all the time. ***DISCLAIMER!*** Just because I didn’t like doing that training all the time, doesn’t mean it’s not the right training for everyone! Everyone is different and has different bodies! I have seen quite a few people, do just- or mostly – heavy weights and get great results!

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I found that I got really hungry and then was eating way too much food (and not always the right food-that’s another blog) and it kind of counteracted the results I could potentially have been getting.

I decided to try JUST doing cardio for a while. Which was okay too. But then I felt that I started to get saggy and jiggly. I didn’t really like that balance either. Again!!! Some people can just do cardio and be fine with it. My friend just does cardio and she looks GREAT!

Recently, my best training method is literally a combination of everything!

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I love WALKS! I try and do those most days as I find them really relaxing and beneficial to how I’m feeling and also to how I look. My legs definitely lean up a lot when I’m doing a lot of walking.

I do some High Intensity Interval Training once or twice a week. I’ll incorporate sprints on a cardio machine or do a circuit consisting of Burpees, jump squats, rowing, mountain climbers or boxing.

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I do one or two Full Body Workouts a week. This keeps my muscle tone maintained, bone density and metabolism going. Again!!! Some people do weights every day, but split programs (chest day, back day, leg day. Ab day) For me, I don’t have the time, patience or attention span to do that all the time. Full body works for me a couple of times a week. I find if you are looking for GENERAL fitness Full Body Workouts tend to get the job done.

I also am in the process of adding in runs, rides and swimming as I’m doing a triathlon at the end of the year and NEED to train for it (Slightly scared guys!!! Haha). This proves my point that you have to train for your goals! If I didn’t have a triathlon coming up, I would not be running (don’t love running!)

The One thing I’m constantly needing to add in is a yoga class. Flexibility is an important part of your fitness regime and everyone should have stretching or yoga in their weeks!

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Quad Stretch -Ensure hips are tucked under -Think Tall -Shift your weight forward to enhance stretch

I mentioned in my video last week, that you have to add in training that you actually enjoy and be consistent and realistic with how often you are able to do these training sessions. (If you haven’t seen last week’s video blog- check it out!)

Any type of training is good training. If you’re consistent with your food and training, then you will notice results. You also know what your body responds to the best. Just because someone has got great results doing one type of training, does not mean that you are going to get the same results or enjoy that training. Try a few different sessions of different training and find out what you enjoy.

If you have any suggestions or comments, let us know either on the blog or on our Instagram: broadshorts_pt or Broadshorts Personal Training. I am also wanting to do a Nutrition Q & A very soon. SO if you have ANY questions. Please comment on any pic on our Instagram account. I will make a note of the question and begin answering them J