Most people you will meet in the gym today if you speak to them and asked the question what’s their reason for joining the gym, 90% of the people will tell you that, the reason they join the gym is to lose weight. But do they really want to lose weight or lose fat. In fact, it’s not hard to lose weight, I mean Anybody can lose weight. You just have to stop eating. You will lose weight, unfortunately, the weight you lose will be both muscle and fat, which is not a good thing.
The goal to successful weight loss is to preserve as much muscle as possible, or possibly even gain some more, while at the same time lose as much body fat as you possible can. Your body fat % is a key indicator of your success, not the scale. Most of my client would give me this weird look when I told we are not going to look at your weight as I don’t think it’s necessary.
Muscle is vital to your success for losing fat. Muscles have these little fat burning powerhouses called mitochondria. Mitochondria are cellular power plants that are responsible for the production of energy. It’s in the mitochondria that fat is metabolized. There is a positive correlation between the amount of muscle you have and the number of mitochondria. And it stands to reason that the more mitochondria you have, the more the potential to burn fat.
Getting More Mitochondria
How do you get more of these little cell powerhouses? You need to be giving your body a reason to create more of them. You do this by performing high intensity exercise. HIIT training is just one of these methods. Weight training is another. By creating a large demand for energy up and above what your body can already produce, your body is forced to create new mitochondria in order to be prepared for the next time your muscles call on that needed extra energy.
The great thing about muscle and mitochondria is that they are active tissue. Unlike fat, they need constant energy to maintain themselves – energy like fatty acids. What does this mean? It means that your body will be burning fat at all times of the day – even while you’re sleeping. Yes, it is possible to burn fat in your sleep, and that is how.
Why would you Worry About Your Weight
Telling people to ignore their weight is a very common theme for us at Tranquillity 360 Fitness, (even though we have products that targets weight loss, because some people do need to lose weight rather than fat) and for good reason. Too many times successful dieting is sabotaged because of a meaningless number on a scale. A scale does nothing other than measure the force of gravity on your body. Why should this matter at all? It can’t tell you if your clothes fit better, it can’t tell you if your body fat percentage has changed, and it definitely won’t tell you that you’re looking any better that’s for sure.
When you start dieting, it is imperative that you track your progress using methods other than the scale. You need progress measuring tools that are going to track fat loss – not weight loss. Body fat callipers, tape measures, pictures, clothes and sizes, are all going to be more useful for you. Don’t worry about your weight – even if it goes up. If you’re looking better, your weight doesn’t matter. The only time it matters is when you tell your weight to someone who doesn’t understand the difference between weight loss and fat loss.
Keep Hold Of Your Muscle While Losing Fat
Ok then, if your goal is fat loss, then your main will be to focus on preserving muscle while we lose fat. People tend to sabotage their diets by eating too little food and too few nutrients resulting in muscle loss. Once you start losing muscle, you are fighting an uphill battle to lose fat and we all know why the lock of those little cell powerhouses (Mitochondria). This is one of the main reasons why diets fail, just behind food addiction.
To prevent muscle loss, make sure you are following these basic guidelines:
• Get in enough calories for your body size and activity level.
• Make sure those calories are nutrient dense by having them come from fruits, vegetables, meats, legumes, tubers, dairy, and whole grains.
• Aim for calories in the 10-14 times your body weight range.
• Try to get in 1.5 gram of protein per pound of lean body weight, and divide that evenly among 3-4 meals.
• Eat enough good carbohydrates to support your activity level. You can start at 135 grams and adjust from there.
• Fill the rest of your calories with fat – healthy fats and EFAs (essential fatty acids) ie. Nuts, avocados ect.
• Make sure you exercise and give your muscles a reason to maintain themselves. If you don’t exercise, your body is going to shed that unneeded muscle. Force your body to preserve it and even grow it by giving it consistent stimulation.
Body weight squats without a doubt is everyone favourite bodyweight exercise for home training, outside classes and other boutique fitness studios. Since you use no other equipment except your body, body weight squats help to tone legs, build a booty, and to the lesser extent burn lower-body fat.
Body Weight Squats Are Not Just for Beginner Move
One would think that more advanced gym-goers, don’t need to do body weight squats and it may seem like a waste of time, especially if you're able to sidle up to the squat rack and take on 100KG. But ask any seasoned gym rat and they would that body weight squats plays a key role in their fitness and for beginners it’s the best way to get into doing squats.
Personal trainer and dietitian Malachi Cephus of Tranquillity 360 Fitness recommended people start out with body squats before advancing on to other squat variations during their training session.
"Body weight squats are not just the beginner squat; they help to ensure that your squats are correct in order to avoid injuries, "As the person advances and the body weight squats can become very but that does not mean it is not impacting on your body, in fact its tones and burners body fat a lot quicker. It is recommended that one should try regular squats and jump squat intervals because it will keep their heart rate high and in the anaerobic part of their workout.
Bodyweight Is Good for Functional Movement
Most people who are into weightlifting will be quick to dismiss bodyweight workout and neglect the importance of functional movement for not only muscle building but overall fitness. Bodyweight squats are a functional movement with a "plethora of benefits. Squats are an essential move for overall fitness. "Squats are one of the most intense exercises you can do. They work out the complete lower body for an intense metabolism boost, that while body weight squats are a good place to start, but there is no harm don’t if you feel to add a little weight to keep boosting your metabolism and burning fat.
Can Bodyweight Squats Burn Fat?
If you're looking to lose fat in your lower body, doing 1000s of any kind of squats alone won't get you there. You need to lose weight overall to burn fat, and this is done by eating in a calorie deficit and working out. Ultimately, your genetic makeup determines where fat is lost on your body.
However, bodyweight squats can help get you there. Body weight squats can help you burn fat, tone butt, and strength core if done correctly and they can be just as effective as other squats.
Bodyweight Split Squats
We all know that most people enjoy lifting weights when hitting the gym and when building muscle, it required great focus and strength, its help one to maintain muscle as you get older, and the most important part of course makes you look good! But when you are into fitness there is a lot more you can do that just lifting weights, which are also very beneficial to your healthy life style. One such exercise is running.
Running and building muscle might not natural be two peas in a pod. But chill out for a minute before you pour ice water over the idea. There is running, and there is running. You don’t have to train for a marathon to get some wonderful benefits from adding some running into your routine. And the best part of this, it won’t have any negative impact on your gym performance in fact it will increases your endurance in the weights room!
Some Amazing Benefits of Running for Lifters
1. Stimulates bone formation
When we run the stress on our bones increases through repetitive loading.
If training is planned properly to avoid overload, the bones will adapt to this stress and get stronger. A good running technique, as well as proper recovery, is crucial. As you age, adapting to this stress helps prevent bone loss and osteoporosis.
2. Strengthens your heart muscles
The physical demands of running on your whole body increase your heart rate. The heart has to pump stronger and faster to keep up with the intensity of the activity.
Having a “fitter”, stronger heart leads to less cardiac strain both when you’re resting and when you’re active. A strong heart also improves your blood circulation and lowers your risk of high blood pressure.
3. Boosts your energy and metabolism
It’s not uncommon to feel energized and more alert right after a run. However, the biggest benefits lie in the long term effects. You will notice that better circulation and improved lung capacity make you fitter for everyday tasks as well!
While everyone burns fat differently (based on many factors), running can be a really great way to stimulate fat burn. High-intensity and low-intensity running have their own benefits for fat loss. If you want to lose weight
4. Lowers your cholesterol levels
There are two kinds of cholesterol carriers in the body usually referred to as the “good” (HDL) and the “bad” (LDL) cholesterol.
Research shows that moderate-intensity running activities are effective in increasing the “good” cholesterol, which, in turn, reduces the risk of heart attack, stroke, and coronary artery disease.
To directly reduce the level of “bad” LDL cholesterol, it’s necessary to choose exercise with a higher intensity.
5. Lowers your blood sugar levels
A lot of energy is needed to support the work of muscles during running. The sugar (glucose) in your blood is used to fuel the activity. As a result, running lowers your blood sugar level.
Studies show regular running can increase your insulin sensitivity and help prevent diabetes. Why? When you are more insulin-sensitive your metabolism is better at keeping your blood sugar levels within a healthy range.
3 Reasons to Run in Summer
Anywhere, any time
Cardio is cardio but running has one incredible plus point – you can do it anywhere and anytime. No specialist kit needed, no venue necessary. You can do it at home, on holiday, away with work. All you need are shoes (and bra if you’re a woman!) and a route. No excuses!
The competitive edge
One of the great things about running for bodybuilders is that it can be competitive if you want it to be. The same can’t be said for – say – swimming, boxing, or rowing. Anyone at all can enter a local 5K race. Park runs are brilliant – free, friendly, and open to all. See if your town has one and get involved!
The benefits of outdoors exercise are widely acknowledged. Stress relief, Vitamin D, fresh air, mood boosting, and of course the chance to get away from your smartphone for a while. Running outdoors is a great way to enjoy all the benefits of being outside, plus extra calorie burning and conditioning.
Don’t get stuck in a rut of lifting – try adding some fast-paced running into your weekly routine and watch your physique and fitness adapt.
There are many reasons why one should exercise their chest. By neglecting your chest workout, you risk muscular imbalances, which can lead to bad posture and difficulty performing other exercises that your pecs play a part in without you realising. Chest strength is your pushing strength, and without working on it, those muscles will diminish. Female are one such age group who should increase the amount of chest exercises during workout often times female tends to stick with cardiovascular and leg workout, which are good but can become a problem in the long run if not includes other upper body workout.
It’s not just your chest, either. Many chest exercises tone and tighten your abs, along with your triceps, biceps, and deltoids. And, once again, if you’re concerned about getting bigger, know that with your pecs being a pretty big muscle group you will be burning a lot of calories working all of those muscle fibres.
Chest workout at you can do at home
Not everyone enjoys working out in the gym if fact over the last 10 years, 1/3 of radical gym rats are now working out at home, and this is not just to do with the rise of online personal trainers, but its fits right in with people busy schedules. If you think about it, you can complete a full workout in your home and still manage to get ripped without paying expensive gym fees and give up time. Whether you are on a budget or your commute, it’s always good to have an arsenal of exercises that you can use at home for when you need a workout and getting to the gym isn’t an option.
Home workouts can be as effective as a gym workout, but it’s all about making your bodyweight and muscles do the work that equipment usually would. You’ll be shock to know that it’s not that complicated either.
Tranquillity 360 Fitness recommend the following exercises as the best chest exercises for women at home:
1. Wide Press-Ups
Muscles worked: Pectorals (chest), deltoids (shoulders), triceps.
Wide press-ups function more or less the same as a standard press-up, recruiting much of your pectoral muscles.
1. Begin in the usual position and place your hands wider than your shoulders, keeping them in line with your shoulders.
2. Engage your abs and keep them tight, keeping your back straight and hips not sagging inwards or upwards. Slowly press down as low as you can go, then push back up into the starting position.
3. Begin with 3 sets of 10 reps.
2. Decline Press-Ups
Muscles worked: Upper pectorals (chest), deltoids (shoulders), triceps.
For decline press-ups, also known as feet-elevated press-ups, you’ll need to use a platform like your bed or your chair, keeping in mind that the higher the platform is the more difficult it will be. But that’s what you’re after, right?
1. Place your toes on the raised platform with your palms on the floor and perform press-ups with your body in this declining position. Press down as far as you can go, keeping your body straight and core engaged.
2. Push back up to the starting position.
3. You can also flip this all around and do incline push-ups, with your toes on the floor and palms on a raised platform.
4. Begin with 3 sets of 8 reps.
3. Isometric Chest Exercise
For this one you need nothing but the space to stand, meaning you can do it just about anywhere.
1. Stand upright with your feet apart and shoulders relaxed.
2. Press your palms together with your fingers in opposite directions in front of your chest so that your hands are resisting one another.
3. Push your hands together with as much pressure as you can generate and hold the pose for a count of fifteen.
4. Switch the direction of your palms and hold for another fifteen. This counts as one rep.
5. Begin with 3 sets of 10.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.