TOP TIP FOR HELP WITH FAT LOSS

TOP TIP FOR HELP WITH FAT LOSS

The importance of water.

No ifs, no buts, people tend to spend a very large amount of their lives chronically dehydrated due to not drinking enough clean water.

This leads to sluggish digestive function, constipation and fat gain due to both the confusion of the thirst signal for hunger AND the cortisol raising effect of dehydration stress.

The body knows it’s not working right, senses stress and cortisol gets released and once again, your turn into a very efficient belly-fat making machine.

You can reduce the impact by, you guessed it, drinking more?

How much?

Well, we advise our clients to aim at something in the region of 1ltr of water for every 50lbs of bodyweight which is a good bit more than the recommended 8 glasses but which can and does dramatically impact on fat loss.

If you require any help with losing fat, just ask. We have a proven record for helping people shed those pounds

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Bespoke, unique, tailored nutrition plans……..MY ARSE!

Have you bought or been given a diet plan that is claiming to be tailored, bespoke, unique etc etc etc?

I come across lots of diet plans that have been given out by so called health and fitness professionals that claim to be unique, bespoke, tailored to you.

Well here is the question I am asking you.

Have you had your body composition analysed to make this diet plan tailored to you?? If you haven’t had your body composition analysed, I can tell you that you have bought a generic diet plan that you could get for free off the Internet. If I were you I would be asking serious questions about your diet plan and perhaps be asking for my money back!

In order to make any diet plan bespoke, tailored or unique. You need to know a few things about your body, such as Fat percentage (measured accurately) Lean Body Mass, water levels. Finally you need to know your total calorie intake based on your muscle mass.

Why all this info I hear you say. Well only muscle needs calories, fat doesn’t! So what’s the point in putting more calories in than your muscle mass actually needs. So from understanding your body composition you can then accurately get a calorie intake requirement, which can then be broken down into accurate macro nutrient ratios.

Whether you are wanting to gain muscle mass or lose body fat, you should have been accurately assessed so your calorie intake and macro nutrient ratios are genuinely bespoke and tailored to you!

Here at Evolve Fitness & Physio it’s standard practice to regularly measure body composition and to then change your macro nutrient ratios accordingly. If you want any help with diet plans, whether it’s for losing fat for holidays or perhaps a bodybuilding show. We can help you. Feel free to message us and we will do our best to help you out!

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Is your trainer Assessing or Guessing?

Is your trainer Assessing or Guessing?

I have had quite a lot of messages from people regarding my last few posts.

Some people who were already disgruntled at basically being ripped off. Some who wanted advice about the things I have been talking about (overworked and bogus bespoke diet plans). Some who thought they had picked a good trainer, it seems basically people pick trainers on their own appearance i.e. They look good so must know what they are doing. Then after reading my posts have realised their trainer is just blagging them.

So I thought I would write down a list of the things that any trainer worth his salt should be doing. Basically it boils down to this.
Are you or have you been assessed? From a basic PARQ, to blood pressure to check you won’t die from the exercise you are about to partake in. Body composition, again you can’t have a bespoke tailored nutrition plan without being assessed for your fat and muscle content. Movement patterns, can you squat properly, walk properly, run properly etc etc etc. Are you being reassessed periodically to check you are reaching goals and targets? Here is a thought for you. If you don’t get assessed at the beginning how in the hell do you know you are improving. You can’t have a point B without a point A.

So here is the list.
PARQ
Lifestyle questionnaire
Health questionnaire
Injury questionnaire
Your goals and targets
Body Composition Analysis
Calculated calorie and macro nutrient diet plan
Structured exercise plan (you SHOULD repeat the same session)
Constant re-evaluation of your diet and training plans

This is not an exhaustive list but a rough guide as to a few of the things that I do and in MY OPINION, quality trainers should do.

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