5 Habits to Lose Fat While Gaining Muscle

Is there an effective way to lose weight while gaining lean muscle? Reducing fat means consuming fewer calories than you’re burning. Dropping pounds mean that you might lean muscle together with fatty deoposits. You need to be smart in terms of losing weight since you need lean muscle mass to perform physical activities like exercising.

It’s a fact that muscle burns more calories than fat, hence, having less muscle slows your metabolism as well. Once you lose that hard-earned muscle mass along with fat, it will become a bit more difficult to reduce weight the proper way. Don’t worry since there are ways to preserve lean muscle while you reduce weight.

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1.) Stimulate Your Muscles Through Working Out

Working out will definitely maintain your muscle mass, but you need to be consistent so your body will continue to build it and make it firmer. So, if you’re on a low-calorie diet but you’re not doing resistance training then you might add more fat than muscle. According to a 2015 Harvard study, lifting weights is a better fat-reducing technique compared to cardio exercises.

Your Muscle-Building Fix: You don’t need to lift weights on a daily basis. Reserve two intense weight-lifting session that will incorporate whole body movements such a squats and deadlifts. Determine how much you can lift so you can gauge the volume of reps per set.

2.) Consume the Right Amount of Calories

Once your body enters a starvation mode, you won’t be able to gain and sustain muscle mass and can add fat in the process. Eating an ample amount of calories will help maintain your metabolic rates. In a nutshell, you need enough energy not to go in starvation mode in order to perform physical activities.

Your Muscle-Building Fix: We recommend that you consume around 500-1,000 calories from your current daily intake. This will help you maximize muscle-building while losing fat. Keep in mind to keep your daily calories intake about half your daily need and half for your exercise activity.

3.) Minimise your Cardio Exercises

Do you think spending an hour on the treadmill or elliptical for an hour will only make you reduce fat? Your hard-earned muscle might be compromised spending too much time on the treadmill. This is what makes weightlifting exercises very effective in building lean muscle mass since cardio doesn’t engage muscle fibers in movements.

Your Muscle-Building Fix: We’re not saying cardio exercises aren’t good, it’s a matter of doing in a moderate pace. Schedule low-intensity cardio exercises 2-3 days weekly, and then schedule high-intensity cardio intervals to shock your system and protect your muscle as well.

4.) Observe your Post-Workout Action Plan

A post-workout plan is equal weight loss action plan. So where do you start? After a grueling yet fulfilling at the gym, it’s important to refuel with the right food for your muscle fibers to recover. Aside from proper nutrition, you need ample sleep for your body to recover and build muscle overnight. Both aspects are important when it comes to the actual muscle-building process.

Your Muscle-Building Fix: Make sure to consume a high-quality protein meal after your workout. This will enable your body to replenish nutrients and send amino acids to your muscles. Also, keep in mind that you need 7-8 hours of sleep for your muscle to begin repairing itself and even building new ones as well.

5.) Load Up on Protein

One of the principles of weight loss isn’t only about how much you eat but what you eat as well. In a 2015 study, people went on a low-calorie diet for a month and those who consumed more protein decreased their body fat around 27 percent. It’s because the protein found in meats, eggs, and poultry which contain essential amino acids to build and sustain lean muscle mass.

Your Muscle-Building Fix: Consuming 1.6 grams of protein per kilogram of body weight will sustain your lean muscle gains. The idea here is to spread out your protein throughout the day and include in each meal.

 

Let’s get started towards your muscle-building and fitness goals. The Naked Truth Fitness Team have more than 40 years experience personally training clients and would be more than glad to talk to you about your fitness goals. For an obligation free chat, Click here to know more.

5 Simple Ways to Boost your Metabolism

Nature works in different ways. This goes the same for every person’s body and metabolism. Each of us vary in terms of metabolic rates since we do different types of work, some would be glued to their office chair most of the time and some would be doing more labourous work.

So why do some people easily gain weight and others have a difficult time gaining some?

Metabolism is our body’s own “personal trainer. It’s a process that works naturally to support you in shedding unwanted fat and burning calories. Enzymes in your cells break down food then convert it into energy. This enables your heart to keep on beating, your mind to thinking whenever you’re at work, or even when you engage in a group exercise class.

The idea here is that metabolism is a subjective matter. The faster a person’s metabolism works then the more she can burn those calories. It also means that the more you burn then the easier it is to shed those kilos off.

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Here are 5 simple yet effective ways to improve your metabolism:

1.) Start your Day with a Hearty Breakfast

Breakfast is the most important meal of the day. The big idea here though is the quality and quantity of your food in the morning. Always keep in mind that a hearty breakfast is better since it will make you full for hours and prevent you hop on starvation mode.

A combination of lean protein coupled with complex carbohydrates and healthy fats is what works best. The old reliable would be hard-boiled eggs and cup of oatmeal. You can also add some berries and a teaspoon of omega-3 fish oil. Remember to consume a quantity that will make you full for the next few hours even before thinking about lunch.

2.) Remember Fiber

It’s a best practice to include vegetables and fruits in your daily diet. This will enable your body to flush out toxins more easily. The idea here is that consuming organic fruits and veggies are considered more effective since they are grown without pesticides. These chemicals block your thyroid function. Your thyroid is your body’s personal thermostat and gauges how fast your metabolism runs. Whether it’s organic produce or not, it is a must to have your greens during lunch and some fruits to complement your breakfast.

3.) Strength Training

Did you know that muscle weighs more than fat which means it uses more energy as well? Most women in their 30s and 40s tend to increase their resting metabolism by 100 calories per day through strength training. This can be achieved spending 40 minutes twice a week for 3-4 months. The great thing about training twice weekly? It keeps your thermostat running at an ideal rate even if you don’t visit the gym daily.

4.) Make Calories Work for You

It’s a fact that if you trim those calories in your diet plan, it will deliberately affect your metabolism. The body’s metabolic process will think that times are lean and puts a hold on fat-burning to conserve energy. The solution would be to eat enough calories at least to match your resting metabolic rate. It’s a tricky situation but keep in mind that eating the right food, which give you sufficient calories is key to making those calories work for you.

5.) Protein First

Do you even wonder why your personal trainer promotes a protein-packed diet for you? It’s because your body digests protein more slowly compared to carbohydrates. A high-protein meal also boosts your metabolism. During thermogenesis, your body uses around 10% of its calorie intake for digestion, which means it takes longer to burn protein than fat or carbs. With this in mind, your body tends to expend more energy-absorbing nutrients in a high-protein diet.

 

Do you want to learn more about creating a diet plan or a exercise routine that will boost your metabolism? Let’s get started towards your fitness goals. The Team at The Naked Truth Fitness would be more than happy to talk to you about your personalised eating plan. Click here to know more.

Busting 4 Common Myths of Strength Training for Women – PART 1

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In regards to strength training for women there are so many myths floating around it’s not even funny. These myths make it so hard for any woman to know exactly what to do when it comes to exercise, in particular strength training, to get the best results. This is when confusion and disappointment sets in, as their goals are not achieved.

In part 1 of myths of strength training for women we look at the following four topics:

•    Strength training will make you bulk up
•    High repetitions, low weight will work
•    Strength training for women should be different to men
•    You can spot reduce fat

There is a lot of information out their which is not fact at all and leads women in all sorts of directions. Here, we answer all those myths to set you back on track. Strength training is actually pretty straight forward if you know the research backed facts about strength training and get rid of all the false information.

Myth 1: Strength training will make you bulk up
We hear this time and time again; no you will not bulk up and become the muscly hulk that you think weight or strength training will cause you to become. There are specific reasons why females cannot do this and if they are, then they must be taking something to cause them to look that way, it is just not a natural phenomenon amongst females.

So, why is it that females cannot bulk up like our male counterparts? Well, females do not have the testosterone levels that males do. Sometimes, males do not even have the amount of testosterone needed to develop that hulk looking physique we know you are all thinking about.

Testosterone is the male sex hormone responsible for the increase in muscle size and mass in males and as females we only have the smallest amount of this hormone. The female sex hormone is estrogen, which we have heightened levels of and controls the feminine aspects of our bodies, which ensures a lean and toned physique rather than excessively large muscles. Yes we will get strong, but not big!

Lightweights induce muscular endurance where as heavy weights will induce muscular strength, which causes your muscles to get stronger and not necessarily bigger. The stronger your muscles, the higher your metabolism and thus the more calories they will burn. The fat layered on top of your muscles will be burned and reveal your muscles to give you that ‘toned’ look. A pound of muscle tissue takes up less room in your body than a pound of fat tissue does, an of course it is more metabolically active (think calorie furnace) than fat too!

Remember ladies; strength training is great for that lean toned look and you will definitely not become bulky and too muscly. All toned females will participate in some form of strength training to allow their bodies to develop that way. If you too want to get lean and toned, start strength training today!

Myth 2: High repetitions, lightweights will work



Many ladies think that lifting heavy weights will not allow them to loose weight or body fat, rather light weights, low sets with high repetitions is what has been drilled into everyone. Even some personal trainers believe this, which according to research is not right.

By strength training with lightweights for high repetitions you are only training your muscles for endurance and not building your muscles up for strength. Strength is where the calories are burned, as you need more muscle to do so. Heavy weight for low repetitions with build new muscle tissue and increase strength.

Lifting heavy weights for lower repetitions and high sets is much better. As we have mentioned, heavy weights are what will build and develop your muscles to be stronger and more efficient. This means you will have greater muscle mass, higher metabolism, greater capacity for burning calories during and post workout and thus reduce body fat all at the same time. The leaner someone is, the higher their metabolism. Essentially, building and strengthening muscle is important for your metabolism, which will help regulate and manage your weight.

So change your ways and stop fretting about walking past the cardio section and into the weights room. Try to opt for heavy weights not light; unless you are training your muscle t endure something or a long period of time the lightweights are not doing you any good in achieving your weight and fat loss goals. Even if you are a little older, lifting heavy relative to the maximum amount of weight you can lift for one repetition will get you to where you need to be in regards to managing your weight. A little more muscle wont hurt; in fact it will keep you lean, strong and more able to participate in the things you love for longer as you get older! Not a bad reason to lift heavier than usual.
Myth 3: Strength training for women should be different to Men

Again, the answer is no. There is no reason as to why female’s strength training should be any different to males. That ladies, is a definite myth. Yes, we may not have the ability to lift as much in some cases but it does not mean the exercises we use to strengthen and build our muscles should be any different. Think lunges, squats, overhead presses, deadlifts, push-ups, pull-ups and many more. Men can do these and so can women. While males will quite possibly do these types of exercises to get bigger muscles, females can do them too but instead develop lean, dense, tight and toned muscles to get that look most females are looking for.

Again, those sex hormones testosterone and estrogen play a big role in how the male and female body responds to strength exercises. Yes there are women specific programs, but that is only to do with the small programing differences needed for women to get he best results more efficiently, not necessarily in the types of exercises.

It is all about the woman’s goals whilst training in the gym, doing heavy lifts may be appropriate for eth female involved and if it is the best way to achieve that goal then by all means she should lift heavy and utilise the same exercises that a man might. Its not about your sex or gender, it is about your goals.

Women have just as much of a right as men do to be in the weights rooms. Unfortunately it is common for men to dominate this area yet so many women can benefit from the effects of strength training. So, move over guys the ladies are coming through!

Myth 4: You can spot reduce fat

I am sorry to be the bearer of bad news, but unfortunately not ladies, spot reducing is impossible. Fat will deposit where it wants to deposit and all you can do is eat and exercise correctly and hope that the fat from those areas will be burnt, as fat storage around the body is genetically predisposed. Your genetics may be programed to store fat in certain areas first and thus when loosing fat, come off other areas first, say arms, then legs, them stomach, then chest and then your bottom. But everyone is different and this order of where fat is lost or gained first varies. No amount of targeted exercise will alter how your fat disappears.

What you can do to help yourself is eat well and strength train to increase muscular toning and reduce fat by recruiting lots of muscles and burning more calories.

Your diet and eating habits contribute 80 – 90% of your fat loss and thus focusing on what you are eating an when if an important factor. In combination with strength training you will see the best results.

By increasing your muscle mass you will have a leaner more toned looking physique in the particular areas you’re looking to target. With more muscle comes an increased metabolism, which will influence the burning of fat, which can aid in reducing whole body fat percentage, but not target specific areas. The best types of exercises to induce this effect are compound exercise. Compound exercises are those that utilise the whole body as they activate major muscle groups as well as the smaller stabilizing muscles.

Four common myths on strength training for women, BUSTED! Ditch the myths and follow the facts, and you should notice a difference in how your body responds. Make sure you read part two of myths of strength training for women answered to find out more on what other information you have been told that is not fact but fiction and ruining your success.

Eat Naughty, Feel Great and Eating Healthy

Throw away your tickets to the guilt trip

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I know there are many times when I’m trying to make positive behaviour changes to my eating healthy and exercise habits, I’m constantly been tempted by your favourite ‘poor food’ or ‘treat’. One of my favourite foods are tim tams by the way.

Knowing you must stay on the ‘straight and narrow’ to reach your goals I tend to force myself not to eat these foods for days or even months. But then, something happens which always seems to make me lose control and I succumb to the temptation demons and eat a little bit…

This tends to make me feel so guilty that I decide I may as well have some more… I think to myself well ‘well I’ve already gone off the wagon so what’s the point?’ Then before you know it I feel like a failure for slipping up, and find myself tearing into mouthful after mouthful . Stricken with guilt, then I decide to hammer myself in the gym for hours… and then the cycle continues over the next week…

I have a feeling I’m not alone in completing this vicious cycle on a regular basis. Does this sound familiar to you?

When everything in our lives is going smoothly, it’s easier to stick to our nutrition plans and avoid temptation, but when the going gets tough and there’s different stresses and other priorities coming to the fore, we’re more likely to give into our sugar cravings. Stress, anxiety or unexpected events such as work, sick family members, emotional encounters or who knows, even things like traffic jams and stubbing your toe – can all contribute to a lapse in positive
behaviour changes. But the guilt you feel and the punishment you inflict on yourself from one small indulgence keeps you ‘trapped’ in this vicious cycle of not eating healthy. You end up feeling constantly miserable and deflated; it all feels like too much hard work and the cycle ultimately and unfortunately can cause you to give up on your goals.

This does not have to be the case: to break this cycle, you simply need to admit that it’s okay to indulge once in a while.  Yes, that’s right, accept that from time to time, you will give into
your temptations – but instead of feeling guilty, enjoy it… enjoy every single millisecond and let go of the guilt!! Let yourself know that it’s okay to have the treat and get back to eating healthy. If you are constantly in a state of denial and restriction it will make the treat seem so much more desirable. Instead of saying ‘I can’t eat that’ or ‘I’m not allowed to eat it’, say to yourself ‘I choose not to eat this’. You are then in control.

Now I’m not saying you should allow yourself a ‘treat’ every single day just to feel happy and emotionally balanced; more so, you need to accept that making positive behaviour changes takes consistent effort over time. Since some habits may have been built up throughout your
entire life, there’s no denying there will be a few that will be difficult to control or eliminate completely, it just takes a bit of patience and will power.

The important thing to remember is that a lapse in positive behaviour is completely normal. However, once you’ve made a decision to change, don’t let your emotions or any lapses send you way off track. It’s okay if you encounter some speed bumps along the way, just don’t veer off the track.

When you can release yourself from the guilt you can potentially attach to these lapses in discipline and begin focusing more on your strengths, it will become easier to stop at the portion you’ve allowed yourself and without further ado get straight back into your balanced
eating and exercise habits.

This ‘No Guilt Zone’ allows you to get off the emotional rollercoaster that is denial and gorging and stay ‘put’ on the path to achieving your goals. Seeking the support of your family and friends will also help ensure that you don’t go over the designated portion size you
originally set for yourself.

By jumping straight back into your routine, your new behaviours will become more and more ingrained and soon you will be encountering less and less speed bumps. Simply acknowledge your craving and decide what you’re going to do about it. Remind yourself of your goals often and whatever you decide, ensure you take control of the situation and
don’t let your emotions control you.

To speak with a gold coast personal trainer click this link personaltrainingrunawaybay.com

How to Get Your Fitness Back After Pregnancy

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Many women understandably worry about getting their body back into tip-top shape after having giving birth to a new-born baby. However, when you combine this with the pressures and stresses that come with being a mum, it can become particularly challenging to get that pre-baby body back. It’s important to remember that getting back into shape isn’t something you can rush. Remember, it’s taken about 40 weeks for you to gain the extra body fat that comes with pregnancy and your body has done the amazing job of growing your baby and bringing it into the world, so naturally you need some to recover.

Before you get back into the swing of exercise again, it is important to get the okay from your doctor and the time that you need to wait before starting again can vary between 6 to 12 weeks. This largely depends on whether you have had a natural birth or caesarean. With a new baby to look after, finding the time to do a few sets in the gym can be tough, but not impossible, as long as you are prepared to make it a priority and remember to follow a healthy eating plan. These will also be hugely beneficial as your baby grows up with the same habits
from an early stage in their life.

The specific focus for new mums should be to strengthen and tighten the muscles that have been stretched out during their pregnancy and childbirth. These are the muscles in the abdominals and pelvic floor. It’s usually best to start easy and gradually increase the intensity
as you go along. Try starting out with some gentle tightening exercises for these areas simply by sucking in and contracting the muscles, while keeping a deep, breathing rhythm going throughout the contraction. You must ensure that you avoid any kind of crunch exercise for the first 6 weeks whilst the muscles repair and focus more on these stabilising exercises. When you strengthen your pelvic floor, you will help to prevent any urine leaks while you’re
exercising.

Each day, make a goal to try and complete a short walk, it can be a good opportunity to help introduce your baby to the world via a stroller. Walking will increase your circulation and give your body another type of gentle workout, similar to the stabilising pelvic floor and abdominal exercises mentioned earlier. Being out and about with your baby can improve your mood as well as your fitness. Two birds, one stone. Have a go at starting off with short 10 to 15 minute
walks, then attempt to build up to about an hour of walking at a steady, consistent pace. If you can do this at least four days a week, you will be well on your way to that amazing pre-baby body.

Focus on swinging your arms and legs in a more exaggerated way than you usually would, it will make your heart beat faster. Try to push yourself to get a little out of breath, but not losing so much so that you can’t hold a conversation. See if you can find a local new mums
group or grab a friend to walk with – this will help to stay accountable to your exercise program and keep the routine from getting to monotonous.

Remember, that if you’re breastfeeding, always exercise after feeding your baby or express before you exercise. Exercising with full breasts can be quite uncomfortable. It can be a great idea to wear a sports bra over your maternity bra for extra support. New mum’s who are breast feeding should realise that performing high intensity exercise can cause a lactic acid build in the body, which ultimately alter the taste of the breast milk and therefore receptivity of the baby. You can relax, no harm will be caused to the baby though and is it advised to stay with a low to moderate level of exercise intensity. In summary, below the anaerobic threshold, as this will not have any impact on taste or receptivity of breast milk to the baby.

The Childhood Obesity Epidemic – What Can You Do?


Obesity is more drastic than just being a little flabby. It is a serious medical condition, which like all serious conditions can be completely debilitating and lead to an early grave. Too many people these days believe that becoming overweight and even worse, obese, is normal. People are becoming accustomed and seem hardened to the fact that this is in fact an incapacitating, potentially fatal disease which is not just a usual part of life.

A survey in 2009 performed by the NSW Population Health showed that 52.5%, that’s right, over half of the population, was classified as overweight or obese. It also showed that rates of childhood obesity were rising at a consistent rate.

Data collected from the NSW Schools Physical Activity and Nutrition Survey of 2004 showed that 25% of boys and 23.3% of girls in NSW were either overweight or obese. This percentage is estimated to be much higher now.

Childhood obesity is a serious concern. Obese children have a greatly increased chance of becoming obese in their adult lives as well – and those suffering from lifetime obesity have an increased chance of an early death compared to those who become obese later on in their life.

If you have a child who you think could possibly be obese, it is very important that you get them checked by your Doctor who will be able to tell you officially if your child is overweight or obese, and they can then give you some advice to pass onto your child. It’s obviously quite a sensitive subject, especially if you’re worried about a child that isn’t yours, either friend’s or sibling’s child – however, a simple Body Mass Index (BMI) calculator can help determine whether a child fits into the overweight or obese category.

Forward this link to the parent of the child you’re concerned about and get them to fill in their child’s stats. It’s a sensitive subject but one definitely worth bringing up.

If it’s your own body weight you’re worried about, just remember, it’s never too late to try and make a change. Remember what Confuscious says; ‘’The journey of a thousand miles begins with a single step.’’

If you are concerned about your child’s wellbeing, a runaway bay personal trainer may be your solution.  Call the team today for a no pressure consultation to determine a fit and healthy path for you little one.

Improve self esteem, confidence, fitness, health, attentiveness, alertness, retention and see your new happy loving child in a new light

PersonalTrainingRunawayBay.com specializes in body shape improvement