The Easy Way to Stay On Track This Holiday Season

The Easy Way to Stay On Track This Holiday Season

The holiday season is upon us, which means we should all focus on drinks, food and being merry! If there is one take away that you should get from this article, it is this – IT’S CHRISTMAS, HAVE FUN! In this article, we are going to focus on a few strategies and principles that will allow you to enjoy your Christmas feasts, rather than tracking every item and its’ calories.

FOOD

Strategy #1

Limit your Christmas lunch to just lunch. It’s easy to get into that mindset of indulging in three big meals which will be the cause of weight gain! Instead of having a big breakfast, lunch and dinner just because it’s Christmas it is important to pace yourself if you are expecting to consume a lot of food. Limit the blow out to one meal and you’ll thank yourself the next day.

Strategy #2

Load up on your vegetables! Not only are they delicious, they are also packed with nutrients and are high in volume, meaning you will feel fuller quicker, helping you avoid more calorie intensive foods like egg nog and stuffing.

PRO TIP –

It is not the one big Christmas lunch you have at Mums that is going to ruin your fitness routine. It is carrying that lunch into dinner and you eating badly for the next few days and getting off track with training! So keep it simple, enjoy the big meal but don’t delay getting back on track.

 

DRINKS

Strategy #1

When it comes to non-alcoholic drinks, it is best to not waste your calories on soft drinks as most of the calories come from sugar. Unless you’re planning to engage in some intense competitive sports after lunch, you’ll be storing all that sugar as excess fat. You’re better off eating real food which contains good nutritional content, rather than sugary drinks.

Strategy #2

If you’re planning to hit the town and have a few drinks, stick with vodka soda waters! If you need to add some flavour, add another shot of vodka or slice of lime. Clear spirits are less likely to leave you with a debilitating hangover the next day. By restricting yourself to soda water, you’re also saving your body from all the sugar and artificial sweeteners.

PRO TIP –

There are 970 calories in 10 vodka lime and sodas. A big mac meal contains 1155 calories (big mac – 565 cals, large fries 366 cals and large coke 224 cals). You can halve the number of calories in a night out just by skipping the late night binge!

 

Now go forth armed with this new found knowledge, and drink and be merry! 🎅🎅🎅

 

10 Diet Myths Everybody Should Know (2019)

Diet myths are popular suggestions whose influence are exaggerated and unconfirmed.

Losing weight is not an easy process where dieting stands at one of the most fundamental aspects. However, in this era with flooding information, are you tired of being fed up with those unchecked, unconfirmed suggestions?

For now, avoiding the following 10 popular diet myths will help you reach your desired outcome appropriately and efficiently.

Myth #1: Carbs are fattening, you need to avoid them to lose weight.

The Theory:

When the body ingests carbohydrates, it converts it into sugar and then stores it into fat.

Reality:

Carbohydrates won’t make you fat.

What makes you fat is the excess calories you consume, no matter which form you take, it may be carbohydrates, it may be protein or fat.

Some people around you may have lost weight through low-card diet or even no-carb, but this is only a short-term rapid weight loss, and the effect will be greatly reduced after 10-14 days.

But what you need to know is that carbohydrates are a very important part of your daily intake. Losing carbohydrates can cause you to have low blood sugar level, aggravation of fatigue, and a decline in sleep quality.

For better and smarter weight loss, you can’t refuse to consume carbohydrates, but you can choose the amount of intake and the type of carbohydrates. Choose to use some brown rice, oatmeal, whole wheat bread, less “white” carbohydrates and carbohydrates with added sugar.

Myth #2: “No fat” and “Low fat” foods won’t make you gain weight.

The Theory:

Fat is causing you fat. No fat food contains zero fat which won’t cause weight gain.

Reality:

“No Fat” or “Low Fat” labelled foods sometimes may contain extra sugars, extra salts or other adding ingredients which leads to the same level of calories, or even more.

To choose food for a healthier diet, check the nutrition table to know how much calories the food exactly has to see if it fit into your diet.

Myth #3: No chocolate for a healthy diet.

The Theory:

Chocolate contains a large amount of sugar which will be converted into fat in your body.

Reality:

Choosing the right type of chocolate and eating it in moderation will not affect your weight loss, and it may help you achieve your goals. Dark chocolate with a high cocoa concentration is a good choice (higher than 70%).

Theobromine in chocolate can promote the release of androgen in the brain which can make people happy; the caffeine in chocolate helps to break down fat and suppress appetite.

Dark chocolate with a higher cocoa concentration also contains more theobromine and caffeine at lower calories.

Myth #4: To lose weight, do not eat after 7pm/8pm.

The Theory:

Your system can burn up the food you eat earlier in the morning while it has no time to burn up the late-night meal which will stay in your body and converts into fat.

Reality:

Calorie intake is not affected by time.

Many people will eat too much or eat high-calorie foods at night, so they think nighttime food is a big reason for weight loss. 

For the digestive system, do not have a heavy meal before going to bed will make you healthier. But for losing weight, what you eat and how much you eat is most crucial.

Myth #5: Eat small meals frequently to boost your metabolism.

The Theory:

Consumption of food will increase the metabolism, a small amount of frequent eating will increase the active time of metabolism and then consume more calories.

Reality:

The increase in metabolism helps you grow your daily consumption, but the way food consumed does not affect metabolism.

In the case of the same amount of calories, eating one meal, two meals, three meals a day, or more times does not help the weight loss.

Building more muscles is the best way. At rest, each kilogram of muscle can consume several times more calories than fat; during exercise, each additional muscle in your body is an extra fat consumer to help you drop pounds.

Myth #6: Fat makes you fat.

The Theory:

Every fat you consume will directly transfer into fat in your body, so for losing weight, you need to avoid consuming fat.

Reality:

Fat is one of the six major nutrients the body needs which include protein, fat, carbohydrates, vitamins, inorganic salts (minerals) and water. The first three will generate energy that supports human activity through metabolism.

Therefore, fat is a nutrient that the body must consume every day. Unhealthy fat and excessive intake can lead to obesity.

Which fats are healthy fats? Avocados, chia seeds, eggs, fish, nuts, and tofu are all healthy fats and recommended to use during weight loss period.

Myth #7: Protein is bad for your kidneys.

The Theory:

Nitrogen-containing wastes produced by metabolic proteins are mostly excreted in the urine by the kidneys. Therefore, high protein intake can cause the kidneys to operate at high loads, causing damage.

Reality:

Long-term protein intake has no effect on healthy people with no kidney problems.

Many people who want to lose weight or gain muscle will be concerned about protein intake, often by supplementing or directly eating protein powder to ensure adequate protein intake. The right amount of protein supplement is completely problem-free.

BUT! People with kidney disease or poor kidney function need to pay attention to protein intake.

Myth #8: Do your cardio with an empty stomach.

The Theory:

Fasted cardio exercise will cause a high proportion of fat consumption.

Reality:

Cardio in the fed and fasted stomach does not have a big difference. It is only about you to choose the most suitable way for your body. Do not just copy the way others do.

Here is what you need to think about.

First of all, if you choose high-intensity cardio exercise, such as HIIT, the lack of energy caused by fasting will directly affect your exercise effect; second, the appetite suppression effect after fasting exercise does not perform as well as exercise after eating. Hunger after fasting cardio workout can cause your body to consume more energy from eating afterwards.

Myth #9: You need to “Detox” your body.

The Theory:

Detox diets (clean diet) can help you to discharge the toxins accumulated in the body.

Reality:

Detox diets are not supported by any toxicological mechanisms or test evidence, and may even be dangerous and harmful to humans.

Our body itself has a detoxification system including your liver, kidneys, lungs and other organs. They operate around the clock to remove harmful substances and discharge metabolic waste. The extra detoxification method is highly likely to hinder the body’s natural detoxification process.

To help our body better detoxify naturally, what we can do is to develop good eating habits and work schedules.

Myth #10: Red meat is bad for you.

The Theory:

Red meat leads to cancer.

.

Reality:

The effect of red meat on carcinogenicity has been greatly exaggerated.

Red meat is classified as a Class 2A carcinogen which is “highly likely to cause cancer” and is not “certainly carcinogenic.”

In addition to being rich in essential amino acids, red meat is also an important source of iron and zinc and contains a large amount of B vitamins.

A balanced diet and a healthy lifestyle are the most important. The right amount of red meat can supplement the body with essential nutrients.

At the same time, we can improve the way of eating red meat, such as not eating too much fried, roasted red meat, try to steam and boil; and try to eat less processed meat (such as marinated, fermented, dried, smoked meat and other processed meat).

Conclusion

Whether it is for a healthier lifestyle or fat reduction, the 10 diet myths defined above are something you must know and avoid.

For people who want a healthier life, start with changing your eating habits and time.

For those who want to lose fat, just remember a central idea. Burn more energy per day than you consume.

We hope we are helpful.

Delicious Choc Banana Mug Cake Recipe!

Delicious Choc Banana Mug Cake Recipe!

Choc Banana Mug Cake Recipe

 

You can have your cake and eat it too with Raimee Leigh’s and protein-packed Choc Banana Mug Cake recipe!

 

Whether you want to increase your protein intake, satisfy your sweet tooth, or simply have the best of both worlds, the Choc Banana Mug Cake calls on the benefits and deliciousness of Evolve Lipo Whey, cacao powder, almond milk, banana and more, to bring you a true taste bud sensation.

 

Ingredients:

 

  • 20g Evolve Lipo Whey Banana protein
  • 1/2 tsp of cacao powder
  • 1/2 tsp of baking powder
  • 1/4 cup almond milk
  • 1/2 mashed banana
  • 1 egg

Method:

  1. In a large mug, mix all ingredients together.
  2. Place in the microwave for one minute and then allow to rest for 30 seconds. Once complete, microwave for another 1 minute.
  3. Let rest and then top with your favourite toppings.

 

What is Evolve Lipo Whey?

 

Evolve Lipo Whey is the ideal protein source for those seeking the perfect weight management solution. This high-protein, low-fat formula is loaded with 32.4g of protein and only 2.6g of carbohydrates per serving. Lipo Whey contains fast, moderate and slow-digesting protein to facilitate muscle recovery, while helping to keep you satiated for longer. Whether you’re looking for a filling snack in between meals or a delicious flavour to curb your sweet tooth, look no further than Evolve Lipo Whey!

Keto Diet 101 – Everything you need to know about ketosis

Keto Diet 101 – Everything you need to know about ketosis

What is a keto diet?

The keto diet is a high fat, moderate protein and low carbohydrate diet that forces the body to utilise fats as the body’s primary fuel source instead of carbohydrates.

Typically, carbohydrates contained in food are converted into glucose and transported around the body. However, when little carbohydrates are consumed, the liver converts fat into fatty acids and ketone bodies. These ketone bodies flow to the brain and replace glucose as your body’s main source of producing energy. A state of ketosis occurs when there is an elevated level of ketone bodies in the blood.

In order to reach a state of ketosis, your daily macronutrients would need to be divided into approximately 55 – 65% fat, 30 – 35% protein and 5 – 10% carbohydrates. The body will take approximately 7 days to enter ketosis phase.

Keto diets are also usually performed during a cut, as the low carb diet curbs your hunger, allowing you to better able to stick to your diet and shred off those extra pounds.

How to do a keto diet?

Types of keto diets

  • Standard ketogenic diet (SKD): High-fat (75%), moderate-protein (20%) and very low-carb (5%)

 

  • Cyclical ketogenic diet (CKD): Involves periods of higher-carb refeeds (e.g. 5 ketogenic days followed by 2 high-carb days).

 

  • Targeted ketogenic diet (TKD): Carbs are only consumed around your workouts.

 

  • High-protein ketogenic diet: Similar to a SKD, but includes more protein. Typically, the ratio is 60% fat, 35% protein and 5% carbs.

Cyclical and targeted ketogenic diets are more advanced methods and predominantly implemented by bodybuilders and athletes.

Advantages of a keto diet?

  1. Reduces your appetite

Protein and fat are more satiating than carbohydrates. Thus, replacing a large portion of your calories allocated towards carbs will curb your hunger allowing you to feel more satiated and prevent you from overeating.

  1. Reduces blood sugar and insulin levels

When you consume carbohydrates, the digestive system will break it down into sugar, which enters the bloodstream. As blood sugar rises, insulin is produced by the pancreas to allow cells to absorb the blood sugar for energy. However, keeping blood sugar levels constantly elevated can lead to hyperglycaemia where the body can no longer produce insulin or respond to it adequately. Thus, reducing carbohydrates will prevent the likelihood of contracting hyperglycaemia, which can damage vessels that supply blood to the vital organs, increasing the risk of heart disease and strokes.

Disadvantages of a keto diet?

  1. Keto flu

Some people feel sick when they start keto dieting causing them to vomit, feel extremely fatigued and lethargic. This occurs because the body is being depleted of sugar to burn for energy and is transitioning to begin using fat as energy.

Although the keto flu passes after a few days, the effects can be minimised by drinking plenty of water and getting plenty of sleep.

  1. Weight regain

Yes, the keto diet is strictly adhered to consistently will lead to weight loss due to the reduced appetite as mentioned above. However, because the keto diet is so restrictive, it is not considered a sustainable diet to follow in the long term by health experts. It is not uncommon for people to fall off the wagon and begin consuming carbs and regain most of the weight they lost relatively quickly.

Should you implement the keto diet?

Firstly, you have to decide what your fitness goals are. If you are bulking and looking to pack on mass, the keto diet may not be your best option as it will reduce your appetite. This makes it harder for you to consume sufficient calories needed for you to be in a caloric surplus, a necessity for muscle gain.

Lastly, are you able to stick to it long term? If you enjoy eating significantly more fats and don’t mind severely restricting your carbs, definitely give the keto diet a shot as you are able to stick to it consistently. However, if you don’t think you can stay on the keto diet for the long term, it’s best you stick to your typical diet as the possibility of you quitting and beginning to consume carbs again, leading to weight gain, is inevitable.

5 Stress Management Strategies for Improved Fat Loss

5 Stress Management Strategies for Improved Fat Loss

 

5 Stress Management Strategies for Improved Fat Loss

 

There’s no denying how prevalent stress is in today’s society. In fact, according to the World Health Organisation, stress has been classified as the health epidemic of the 21st century. Whether it’s work-related stress, financial struggles, relationship troubles, or even physical stress placed on our body during an intense workout, it’s no secret that stress can present itself in many different forms!

 

Yet, contrary to popular belief, stress is not entirely bad. Stress is technically our most important survival mechanism… after all, it’s what helped keep our hunter-gatherer ancestors alive thousands of years ago. Likewise, in today’s day and age, stress is also extremely beneficial for helping us meet those work deadlines, train harder and lift heavier, and check the road before crossing for any potential threats. So, what’s the downside? In today’s society, most of us are struggling to find the ‘off button’ for stress, which is having a detrimental impact on our physical and mental health…and in many cases, our ability to lose weight!

 

First things first, how on earth does stress impact weight? During periods of heightened tension, the stress hormone, cortisol, rises. As a result of this, increased cortisol may also cause higher insulin levels and drop blood sugar, causing you to crave sugary and fatty foods. The result? Well, when we’re stressed, we’ll often eat the wrong types of food in excess!

 

With that in mind, here are our top five tips for stress management:

 

Tip 1: Exercise
Exercise is one of the most effective ways to combat stress, while simultaneously working on your physical health. As ironic as it might sound, putting physical stress on your body, by way of exercise, can relieve mental stress.

 

Did you know that people who exercise regularly are less likely to experience anxiety, as opposed to those who don’t exercise? And here’s why:

  • Sleep – Exercising regularly can help to improve the quality of your sleep, due to the way it physically exhausts your body. As stress and anxiety are known to negatively impact sleep quality, this can help to alleviate the symptoms.
  • Endorphins – Did you know that exercise helps to release endorphins, which are chemicals that improve your mood and act as natural painkillers? Additionally, exercise is also suggested to lower the body’s stress hormones over a prolonged period, including cortisol.
  • Confidence – Who doesn’t feel better after breaking a sweat? When you exercise regularly, you’re likely to feel more confident and comfortable in your skin, which ultimately enhances mental wellbeing and reduces stress.

 

Whether you’re new to exercise or a gym veteran, the best way to find a sustainable and enjoyable exercise routine is to base it around something you love. Love to run? Start your day with a morning jog. Love feeling refreshed? Try hitting the pool for a few laps. Not much into traditional sports? Why not join your local yoga or pilates class. Love strength training? Head to Dukes Gym!

 

 

Tip 2: Get your sleep right

When you’re experiencing stress, you’re more likely to lay awake at night restless and unable to get a good night’s sleep. However, the lack of sleep also causes stress, which means it’s a never-ending cycle. The cherry on top? When we lack sleep, we crave a quick source of energy, such as sugary treats, which often leads us further away from our health and fitness goals. Not to mention, a lack of sleep may also interfere with key appetite hormones, ghrelin and leptin.

 

So, how can you improve your stress by improving your sleep cycle?

  • Two to four hours before bed – Avoid any intense exercise that will make you alert and buzzing. Also, avoid large meals that will keep you up at night while your body works hard to digest everything.
  • One hour before bed – Reduce the amount of artificial light surrounding you by dimming your lights or putting a lamp on. Also, switch your screens to night mode. This will help to increase melatonin, which helps to get you into a sleepy state.
  • 30 minutes before bed – Switch off all electronic devices and screens. If you need your phone alarm for the morning, simply switch your phone to aeroplane mode to minimise any distractions that may disrupt your sleep!

 

 

Tip 3: Take time out for yourself

Do you often get caught up in the hustle and bustle of everyday life and forget to take time out for yourself? Whether it’s the mental stresses associated with work deadlines and pressure, the physical stress of exercise, or the mental and physical stress of raising little ones, there are many reasons why we just sometimes don’t find the time to put ourselves first. However, the downside is, without our ‘me time’, our happiness, motivation, and potential for success greatly diminish.

 

When you subject yourself to extreme pressure and stress day-after-day, without taking time out to recuperate, you are not only preventing yourself from performing at your highest level, you’re also exposing yourself to a greater risk of illness and disease. Truth be told – your body will not perform or look the way we want it to if you’re constantly subjecting yourself to physical and mental stress. Not long after the mental symptoms kick in, the physical symptoms will start to show!

Try incorporating the following ‘me time’ tips into your weekly schedule:

  • Recovery time – Dedicate one day a week or a month to ‘recovery time’. This should be time spent relaxing and unwinding. For instance – Get a massage, go to the movies alone, read a book, listen to a podcast… whatever it is you love doing to unwind, make it a staple in your routine!
  • Learn new skills – We spend so much time bettering our skill set to progress in our careers, but how much time do we really spend improving our skills to better ourselves as people? For most of us, the answer will be: never. So, we urge you to find a skill you’d like to learn – whether it be photography, drawing, running, a language – and commit to it for six months. Never underestimate how important learning is and how much it can influence our mental health!
  • Change up your routine – It’s easy to become stagnant in your routine and your attitude when you do the same things at the same time every day. Whether it’s your workouts or your downtime, try switching things up to keep your routine fresh and exciting.

 

Tip 4: Run your own race

There’s no denying that social media is an extremely effective and beneficial tool for helping us to connect with new and old friends, discover new places to eat, and unwind while laughing at the never-ending stream of memes. However, in today’s society, the downside of social media is starting to outweigh the positives: It’s starting to replace one-on-one human interaction. I mean, let’s be real – receiving a like on Facebook or Instagram just isn’t the same as catching up with friends in real life. The enjoyment is fleeting!

 

Believe it or not, stress can present itself in several ways, and it’s not always just work, finance or relationship-related. More often than not, it stems from confidence and self-worth. As such, comparing your progress to what others post on social media can be very damaging. With the advent of Photoshop, FaceTune and Instagram filters, social media gives us an unrealistic expectation of how our lives should be, or, how underwhelming our gym progress might appear to be in comparison to your social media buddies.

 

However, in actual fact – seeing the progress of others should inspire you, not demotivate or irritate you. If social media is having a negative effect on you, switch off and focus on your own progress…after all, everyone is running their own race and it’s probably time you did the same. Better still, those 30 minutes you spent scrolling aimlessly through your feed could’ve been much better spent working towards your goals, meditating, reading or just simply unwinding.

 

 

 Tip 5: Incorporate supplements

Do you feel like you’ve tried just about everything and are still unable to reduce the stress from your life? Perhaps it’s time to call on the help of a friend. Yep, we’re talking about supplementation!

 

If you’re looking for the right solution to enhance energy, improve wellness and reduce stress, it’s important to find one that won’t leave you feeling scattered and run down once it wears off. So, what do we recommend? * drum roll * Project U Vitality!

 

Just like all things in life, maintaining optimal vitality requires ongoing maintenance of your internal health. Thanks to Project U Vitality, ensuring your body has all the goodness required to boost your brain functionality and overall health, just got that much easier.

 

So, what can you expect from this formula?

Simply put, Vitality is designed to stimulate brain function, support gut health, boost energy, enhance mood and lower cortisol!

 

Project U Vitality contains Apple Cider Vinegar to aid digestion, support gut health and act as a natural antibacterial and antioxidant. As well as Lemon Balm to also support digestive health and to help increase GABA in the body, which may have a calming effect strong enough to help lower cortisol levels and reduce anxiety. Additionally, Moringa Leaf Powder is rich in antioxidant properties and natural anti-inflammatory benefits, and Reishi Mushrooms boast powerful immune-boosting and mood-enhancing properties.

 

This impressive formula doesn’t stop there. To supercharge Vitality, a combination of powerful nootropic and brain-boosting ingredients have been added. Huperzine A has been added to help boost memory and neuro function, Cognizin Citicoline to reduce age-related memory impairment and boost attention, and Tyrosine to improve alertness and mental performance. Lastly, the key ingredient, Lion’s Mane, has been added to help relieve symptoms of anxiety, boost immune health, reduce inflammation and oxidative stress, and to help speed up recovery from nervous system damage.

Is Cardio Best for Weight Loss?

Is Cardio Best for Weight Loss?

Cardio, Weights, Diet… What’s the Best for Losing Fat?

 

The topic of weights vs cardio has been an age-old debate with the common misconception that lifting weights will make you bulky and big and a lot of cardio will cause you to strip high amounts of fat. However, nutrition plays a pivotal role in fat loss, using exercise as a tool will assist fat loss further and there are both pros and cons of choosing either cardio or weights.

 

 

Nutrition: Calories in Vs Calories Out

t An alternative to being in a caloric deficit is to calculate your maintenance calories which is the amount you need to consume per day in order to maintain your weight after doing physical activities whether sport, occupational or leisure.  Here is a link that will assist you with calculating your calories (https://www.bodybuilding.com/fun/macronutcal.htm). To avoid dropping your calories and constantly being hungry, you can utilise weights or cardio as a tool to increase your energy expenditure. This will also result in weight loss, as you will exert more energy than you consume, without starving yourself.

Cardio: Weight Loss Benefits

So why should you choose cardio? Cardio exercises are great as it is an easy way to burn calories in a single session, you can do then anywhere without needing any equipment and it is also proven to improve your cardiovascular system. On average, you will be able to burn up to 250 calories in a single session. However, there are many factors that contribute to how much you will actually burn. These factors include; age – as the older you are the fewer calories you can expect to burn, workout intensity – the higher the intensity, the faster your heart rate and the more calories you will expect to burn, overall daily activity – the more sedentary you are, the fewer calories you will burn. You will not need any specific equipment in order to do most cardiovascular exercises. Such examples are running, jogging or bodyweight circuits. These are great to do at the park, the beach and even better if you have a dog to go on runs with. The main benefit of doing cardio exercises is that they will improve your cardiovascular health. You will improve your cardiac output – the amount of blood pumped around your body per beat, which is the product of your stroke volume and heart rate. Having a greater cardiac output will result in a higher amount of oxygenated blood available to your working muscles and thus greater potential output.

Although there are many benefits in doing cardio, there are also negatives. Cardio exercises will not help in building or retaining muscle mass. Long durations will put a lot of strain on your joints and ligaments, especially in your legs and most steady state activities usually require the lower body thus you will be neglecting your upper half. Due to the nature of most of the exercises, you will not be putting direct load or stress on the muscles, which will not stimulate them to grow as effective as lifting weights will. Steady state cardiovascular exercises will put your body in a catabolic state, which means the loss of your hard-earned muscles. Long durations of cardio will strain and put stress on the joints and ligaments. Take running for example, it requires the understanding of biomechanics and correct running motion, in order to ensure you can run effectively and efficiently. The most common injury is knee pain which can set you back for a long period of time. In addition, most steady state activities require the use of the lower body, which means you will be neglecting your upper body. This is not ideal as it your body will be disproportioned and therefore a lack of upper body strength, which can affect everyday life tasks.

Weights: Better for Maintaining Muscle?

Weights on the other hand is the best option if you are looking to maintain/build muscle mass as you can actively target specific muscles and there is much more scope to add variations to your routine. Due to the nature of lifting weights, you can directly put load on and target specific muscles selectively for them to grow. Lifting weights stimulates the muscle fibres, causing them to tear during your workout and then rebuild bigger and stronger during your recovery due to a cellular process to form new muscle protein strands. This process will allow you to recruit more motor units and lift heavier over time. You will also improve your posture as you will be able to activate muscle such as your erector spinae and upper back to be more upright. One major benefit of weight training, especially with the older population is to maintain their bone density. Due to the risk of arthritis, it is important to ensure that your joints, ligaments and bones are strong and healthy for as long as possible. Weight training will develop and strengthen them which will be very beneficial in the long run. With a heap of exercises to choose from, you can add many variations to your routine, which will ensure you’ll enjoy your training. Unlike cardio exercises which is limited to only a few options. You can also do circuits or HIIT training with weights to improve your cardiovascular system.

As we are a gym that is strength/weight focused, it is inevitable that we will be biased towards lifting weights. However, if we had to pick some drawbacks, it would be investing time to learn the right form and technique and correct programming will be vital to ensure maximum gains. Learning the right technique will take some time as it is crucial to ensure you prevent injury. Similar to running, understanding the movement pattern and biomechanics of the exercises is important as you will be able to hit the correct muscles or lift the most amount of weight efficiently.

The take home message is that fat loss only comes from a caloric deficit and this can be achieved with the help of steady state exercise and weights. Cardio will help burn a substantial number of calories in a single session, but you will look like you don’t train. Weights on the other hand may take longer to achieve fat loss, but if you want to get a lean and toned physique, this is definitely the more effective option, and you will look like you go to the gym.

Happy training!

Dukes Gym Newsletter

 

Get the latest on all things happening at Dukes. Every month you'll get new info on: 

- Training Tips

- Nutrition Advice 

- Upcoming Events 

- Exclusive Special Offers

You have Successfully Subscribed!

Download Complete Body Transformation

 

Enter your details below to recieve the free eBook 'Complete Body Transformation'. Covered in the eBook is: 

- Training principals for maximum results

- Nutrition guides to simplify your diet

- Rules for a winning mindset

Check your inbox for the eBook - Complete Body Transformation.

Download Gaining Muscle

 

Enter your details below & recieve the free eBook 'Gaining Muscle'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results 

- Nutrition guides to simplify your diet

Check your inbox for your copy of Gaining Muscle

Download Getting Lean

 

Enter your details below to recieve the free eBook 'Getting Lean'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results

- Nutrition guides to simplify your diet

You have Successfully Subscribed!

Fill in your Details Below

Fill in your details below and one of our friendly staff will be in touch shortly.

SUCCESS! One Of Our Friendly Staff Will Be In Touch Shortly

Come in for a Free Trial

Interested in becoming a member? Come in and see what it's like at Dukes! One of our friendly staff will show you how we can best help you achieve your goals in the gym and give you a tailored tour of the facilities.

Thanks for submitting! One of our staff will be in touch shortly.