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How to lose weight
Eat a well-balanced diet
Don't fall for the quick-fix fads, such as no carb diets or the banana only diet, weight loss takes time and consistency! Start by logging what you consume into a calorie counter or calorie calculator app like myfitnesspal before looking to adjust how many calories you're consuming . After all, you can't begin without as starting point!
Drink Plenty of water
Water is used in a number of functions within the human body, especially when it comes to weight loss, not only does it aid your metabolism it's also used by your body to remove waste and toxins that would otherwise prevent or slow down weight loss. It's also a great appetite suppressor
Be active
Being more active doesn't necessarily mean spending hours a day on a treadmill or running marathons. By simply adding more steps into your daily routine you can drop pounds, and there are plenty of studies to back this up! Again, consistency is key to fat and weight loss
Resistance training
Resistance training is not only a great way to tone up those arms and legs, it's also great for helping with over all weight loss especially targeting body fat! For workout idea's checkout our free workouts
How to Build Lean Muscle Mass
The secret behind building muscle mass...
The truth is, there is no secret to building muscle! This is what Personal Trainers and Coaches probably won't tell you...
The key to building lean muscle mass is consistency, not only in the gym lifting weights but with a good well-balanced diet. A calorie surplus could be implemented for packing on some serious mass quicker but with this method you will gain some body fat. So if you're just looking to get in shape, eating regular well-balanced diet should do fine, for some guidance on workouts our 5 day split would be a good place to start
Another key and most often overlooked requirement to building lean muscle mass, is ensuring you trigger MPS 'Muscle Protein Synthesis ' without triggering MPS you wont reach your muscle building potential, yes you will gain some muscle but you'll fall short of your maximum potential and the whole process will take much longer.
Checkout our MPS section below for more information on triggering MSP.
Muscle Protein Synthesis
What is Muscle Protein Synthesis
In short its the process behind the body building lean muslce mass.
When does it occoure
Its occouring all the time, each of us has a slighlty differnt base line rate when it comes to 'Muscle Protein Synthesis', we also have peaks and lows in our baselines.
Peaks
Peaks are usually following a well balanced meal, given the meal hits the required MPS triggers, we also experience highs in our baslines in the days following a good workout.
Lows
Low occoure in the hours immediately following a workout, and during a fasted state where we havent eaten anything for 3 or more hours.
Meal MPS Triggers
To ensure we trigger MPS with our meals we need to consume the following per meal:
- 0.4 grams of protein per Kg of fat free body weight
- 2.5 grams or more of Leucine
You'll want to keep MPS elevated throughout the day, this is usually achieved best by spreading protein intake out over 3-4 meals a day, 2-3 hours apart.
Supplementing with a BCAA or EAA drink might be easier for most people, here's some of the supplements we use daily, Optimum Nutrition Amino Energy & Optimum Nutrition Gold Standard BCAA
How to Build abs
"Abs are made in the kitchen"
This comment couldn't be any closer to the truth, if your diet isn't in a good place, you can forget about having those washboard abs...
Aerobic exercise, also known as cardio
Various types of cardio are proven to help lower body fat, again along with a well-balanced healthy diet. For more information of advice on cardio, check out our cardio page
Resistance training or ab workouts
Resistance training is an effective way to lower over all body fat, revealing those abs we all have hidden away and what better way to develop those core abdominal muscles other than some good abs workouts