Tuesday, 30 July 2013

The truth about MPG

Since the recession hit us, and fuel prices rising, people have concentrated on fuel economy cars a lot more than before. But are the figures that car manufacturers give us true?

I have owned a few cars, ranging from a basic car to a sportier car. My first car was a Renault clio 1.2, and I have to say, the mpg was pretty good, never found myself constantly in the petrol station. I honestly cant remember details about it, so ill move on to the next one. I turned to a Renault Sport Twingo Gordini. This was a limited edition car from the well known Renault Sport range, and it was great, but it was a hit on the petrol tank if you drove it hard. I think the combined mpg was around the 40 mark (I think), and I actually drove it quite economically but I never hit 40 mpg. If i drove it how it was designed to be driven, I dont reckon I would get anymore than 30. I then wanted to get a car that is a lot better with fuel. I switched from the Renault sport engine to a Ford fiesta zetec s. I got the 's' as it looked better than a standard fiesta, still had a bit of a punch and had decent mpg (or so Ford said). So, here comes the bad news.

Since owning the zetec s, theres only been a few (and I mean a few) times where I have gone for a drive around some b roads and have had some fun. All of the other times I have driven it like an oap driving a golf cart. The on board computer is pretty good, giving you the information you need to know, and if it is accurate, then I am one unhappy customer of Ford. I have not yet gone past 32mpg. The figure given by ford, I think, was around the 48mpg mark. Thats not even close!  So, why is it so far off? Well.....

I done some research and also caught a program on tv a little while ago which helped me realise why I the number given by ford is not realistic (actually, not just Ford, with many, if not all car manufacturers). When they test and develop their cars to give a mpg figure, they kind of, well.....cheat. they remove doors, seats, even passengers! how on earth is that realistic? I knew I was doing something wrong.....I shouldnt have got in the car to drive! Dam!

Like most beginner drivers, I was excited,  did speed around a bit, but now, and even for a long time, I drive sensibly. But even driving like that, I am a long way off getting anywhere near the number given by Ford. So, I'm not doing that much different mpg in the zetec s compared to the the sporty Renault - that has a car set up and engine designed for performance and speed.

So next time you moan about the fuel prices, also have a moan about the car you are driving, because at the end of the day, you buy the fuel but its how your car uses it.

Monday, 22 July 2013

Support for your weight loss

You can have the best trainer, the best nutritionist, access to the best gym, but if you don't have any support around you, then you will struggle to lose weight.

I have come across many people that want to lose weight, but I soon find out that their friends and family arent 'on board' and always tempt them to eat junk food, go out for a night of drinking and skip their gym sessions. This is a HUGE problem. You need people around you that will support and promote your new healthy life choices. If you still live with your family, then you need to have them on board, as you will be with them a lot. If you live on your own, then you need to develop strong will power and have a circle of friends that won't drag you out to get drunk, order takeaways and miss the gym. This is what will help the most.

By having nothing but negativity around you, you will find It hard to stick to your new healthy lifestyle. I'm not saying that you need to ditch your friends, but make sure you tell them what you are trying to achieve and that you want them to support you. If they are as good friends as you think, then they will be more than happy to support you.

I hope this helps and I hope you have the much needed support system in place!

check out my website and my e-store:

www.leegregoryfitness.com

Tuesday, 16 July 2013

TUTT

Are you starting out in the gym to 'bulk up'? or have you been training for quite some time but never reached your muscular goals? it could be down to how your training.

I think its one of the most common things to see in a gym - guys pumping out a set of 8 reps in 8 seconds! (maybe exagerated...) This is usually because those people aren't educated about how to actually build muscle, or because they want to show off in front of their friends with how much they can lift. Either way, its not the way to go. So, what is the way? - Time under tension training (TUTT)

You want to utilise the great tool of time - don't rush your reps. Building muscle is all about putting strain (but not too much...don't want to get injured!) on your muscles, and you can't possibly do that if your repping too fast. There is a saying that I have heard - 'momentum kills muscle gain' - and I agree with that. Those people you see in the gym, almost swinging the barbell/dumbbells up, that's not placing strain on your muscles. I'm sure you have seen the other kind of guys though - the ones that are toned/big/strong, that take their time, but most importantly, taking their time during the 'negative' phase of the lift (i.e. the lowering of the barbell during a bench press). That part of the lift is where most strain is placed onto the muscle your targeting, therefore you will 'damage' the muscle far more, so when the nutrition side of your training kicks in, the muscle will grow bigger and stronger.

I have done both styles of training - repping quickly and taking my time, and I can safely say that TUTT is far more effective, but far harder! When I used to train quickly, I never fully got that feeling that I have worked my hardest....that my muscles are 'done' for the day. Usually it was my energy levels that have dropped, rather than my muscles have no more to give. But since switching to TUTT, I get a far better workout, I can really feel the effect it has on my muscles, and the gains have been better.

If you just starting out, or your not reaching the goals you have set, then try switching to TUTT.

Monday, 15 July 2013

Twitter and weight loss

The title of this post is a bit strange, right?

Considering everything revolves around social media, I am going to tell you how using the website 'Twitter' can help you lose weight. (if your not on Twitter, get on it!)

Twitter is a great place to be, you have complete freedom on who you follow, so your 'feed' will only be made up of people/companies that interest you. So, how can this website help you to shed some pounds? Well, as I said, you get to pick who you follow, so start following athletes, personal trainers, nutritionists, gyms, supplement companies and so on. By doing this, every time you log onto Twitter, you will have nothing but fat burning, muscle gaining tweets to read, which will then motivate you to get moving!

Some of the trainers/nutritionists/gyms that I follow give out awesome tweets that motivate me, and I love that. I use Twitter to follow news shows, formula 1 drivers, athletes, personal trainers, nutritionists and gyms. This not only motivates me, but it opens my eyes to whats going on in the fitness world.

The difference (I believe) between Facebook and Twitter, is - Facebook tends to be where you have all of your friends, to message, comment on posts, arrange days out or whatever. Whereas Twitter seems to be almost your own personalised newspaper - where you choose who you follow, so you don't have any 'junk' to read. Everyone who is on Facebook, has people that kind of annoys them in one way or another - with posts they put, pictures etc - with Twitter, its a place where you don't have to have that, as you already have Facebook with all of those people on. So its a chance to have your own 'personal digital space' to follow who you want - and with regards to this post - follow health and fitness tweeters! It will get you motivated which can then help you lose weight!

There are many ways to motivate yourself, but I honestly think this one is great, especially with how often people are using sites like Twitter.

So, start following people/companies to do with health and fitness and get motivated!

Thursday, 11 July 2013

Supplements and muscle gain

Nowadays, most people who want to pack on muscle know about supplements, or at least the most common - whey protein. Here are my thoughts on supplements.

I personally think they are great, IF they are used right. I have known and seen any guys literally living off of supplements, barely eating any whole foods and if they do eat, its not what you would call 'healthy foods'. That is how not to use supplements. The hint is in the name itself - supplements - they are great at 'supplementing' your diet, helping you to boost your intake of calories/proteins/vitamins/minerals/carbs etc. They shouldn't be replacing your whole diet. Some personal trainers that I know and trust love supplements, but always say, eat whole foods where you can. But this can become expensive, and many people either don't want to spend their hard earned cash on an expensive grocery shop, or simply don't have the budget, and that's where supplements do come in - they are a lot cheaper compared with foods.

To get the most out of supplements, you need to learn how and when to use them. Many guys I have known, just have a shake whenever, not caring what time of the day it is and in relation to their workouts. I have even known guys that have stocked up on protein powder, when they don't even go to the gym! - crazy! Each supplement will give the recommended amount and time to take them, my advice is to follow their advice!

If you want to get into supplements, go for it! but make sure you have a good gym plan in place, a good, strict healthy diet plan in place, and then using supplements will help you to make better gains. They are particularly helpful if you are a very busy person, who tends not to have a lot of time to make meals during the day. As I have mentioned in the past, the core150 is amazing for this.

Thought I would just give you my views guys, hope this helps! Remember, just be smart with your training and your gains will come!


Wednesday, 10 July 2013

Are you a 'gym rat'?

The phrase 'gym rat' tends to get thrown at anyone who goes to the gym regularly, but that's not really the meaning. 'Gym rats' are known as people that go to the gym a lot! love going there, are always there, will go there instead of doing other things etc etc. Want to know if you are a 'gym rat'? read below


  • A friend rings/texts you and asks where you are, you say 'I'm at home', but your not, your actually at the gym..
  • You sit in school or work, clock watching, just thinking 'ahhh 30 more mins and then I can go the the gym!' when most people are just thinking about getting home and slouching on the sofa watching tv!
  • You know the gym staff well, and many people who go to the gym 
  • You are known by the gym staff and many people who go to the gym
  • You spend your free time (that your not at the gym - i.e. lunch hour) planning out new workouts and diet plans
  • When you get missed calls or you don't respond to friends texts, they know for sure that you're in the gym
  • You're always shuffling social get together's to work around your gym time
  • You don't feel guilty for cancelling on your friends plans
  • You forget other commitments because of your busy gym schedule
  • Your mood depends on if you have worked out that day and if you have, if it was a good workout or not
  • You spend more time at the gym than with your girlfriend/wife

Being a 'gym rat' isn't all bad, but it can turn into an addiction that can annoy your friends and family! 

Tuesday, 9 July 2013

Diet or Exercise?

Diet and exercise are the two main parts to either losing weight, bulking up or sporting performance. Many people think that exercise is the most important, and many other people think diet is most important, but which is actually most important?

I personally think diet, and this is why...

Yes, I am a nutritionist, but that is not why I think diet is best. You can spend as long as you want in the gym, whether your training for fat loss, muscle gain or sporting performance, BUT if you fail to incorporate the correct nutrition, you are not going to achieve the desired results. Why do you think all the top athletes - footballers, cricketers, NFL players, basketball players, bodybuilders and so on, have either, top nutritionists or a great nutrition plan for themselves? - because nutrition is vital. For sports men and women, if you don't have the correct nutrition, your performance will drop at some point - you won't be training effectively and during competition, your performance is not going to be your best - because you are not fueled correctly. For people that want to lose weight, believe it or not, you have to eat to lose weight, but you have to eat correctly - again, nutrition is key.

But! nutrition isn't everything. If you change from eating a really unhealthy diet to a very good, balanced, healthy diet, you will lose weight, but the progress won't be as quick as you like. You can speed that up with exercise. Exercise alone can and cannot lose weight, depending on the individual. Usually, if you have a very poor diet but hit the gym hard, you most likely won't make that much difference - as you're burning a lot of calories, but your also consuming a lot of bad calories.

If you had to pick just one - diet or exercise - pick diet. But ideally you want to do both, that way you will get awesome results!

Friday, 5 July 2013

Low-cal liquid diets

Hey guys, just wanted to do a post about something that really makes my blood boil - 'nutrition companies' that flog low calorie shake 'diet plans'. These people prey on the desperate, this method is completely useless.

I can fully understand why people turn to these companies - because they seem quite good at convincing people that their products work, and the people that buy them seem to be desperate to lose weight. I personally do not see anything good about these companies. There are massive problems with this 'diet' method.

The human body is not actually designed to live on low cal diets (I have seen some as low as 400kcal per day!) These companies promise weight loss because of the low calorie intake, but the problem is the 'weight' that will be lost is a mixture of fat and muscle, and that is NOT what you want. That is why you see people (usually more women than men) who are pretty much anorexic, looking 'ill', because not only has some of their there fat been lost, but a lot of muscle mass too, which gives the 'ill' look. It does not look good, it is not healthy, and it is not the way to go about losing weight.

Also, these companies that provide these 'diets' are not cheap, your much better off using that money and purchase a gym membership and go for a healthy grocery shop every week.

The number one reason why these 'diets' are completely pointless, is that its not sustainable, you can't do it for the rest of your life. I do live by a nutrition rule - 'if you can't do it forever, then don't do it at all'. This simply means if you start a diet (like the low cal shake companies mentioned above) you can never do that forever, and when you stop and start eating whole foods again, you will notice the weight will come back! So all of that money would have been for nothing.

Lastly, I just want to say, these types of companies actually state they have qualified 'nutritionists' working with them. Well, I would very much like to see any nutritional degree/qualification that actively promotes low calorie shake diets, because I do not believe there are any. I have 3 nutrition qualifications and not once has it ever mentioned low calorie diets are the way to go. So, either the companies are lying and they do not employ nutritionists, or the 'nutritionists' that are working with them are completely useless and shouldn't be able to practice nutrition.

Stay away from these con artists! turn to REAL nutrition, and exercise if you want to lose weight!

You can pick up my GET SLIM healthy nutrition plan from my website!

www.leegregoryfitness.com 

Thursday, 4 July 2013

Lee Gregory Fitness

I never thought to do a post on my new business, but a friend of mine gave me a push as he thought it would be good! So here's a quick one....

My background is in Cricket, where I played for Bentley CC, Chelmsford CC, District levels and for Essex CCC. I climbed the ranks through hard work and dedication, representing the age group levels at Essex, the Essex academy team, the 2nd team and 12th man for the first team on numerous occasions. The training, both cricket and gym was tough, and I felt comfortable with the level of training as I loved it. Also, nutrition played a huge part, and after getting my own nutritionist I really felt a change in my game.

Unfortunately, I had to leave cricket due to personal reasons. I took a while to get going with my life again, but I turned to the fitness industry. I am currently working as a fully qualified nutritionist, where I work with athletes, people that want to lose weight and people who want to gain muscle. I have been doing nutrition plans for a couple of years now. I have gained many qualifications already, and more to come.

This year, I really wanted to take it to the next level. Previously I had a website that was a free to run, and was basic too. I got myself on Twitter last year which is awesome and has enabled me to network with other trainers/nutritionists worldwide. I knuckled down and put the business hat on. I done a lot of research into starting a business and pretty much just got going with it. I created my own brand name, had a professional logo designed, professional business cards, a professional website with my very own e-store where I sell my plans, I started a nutrition and fitness blog that has done really well and more. I am always learning, reading, watching things to do with nutrition and fitness. I have a few favorite trainers and nutritionists that I respect and listen to. I have big goals for the future and I am sure I will achieve them.

The nutrition plans I have on my site at the moment are - a personalised plan - which is tailored to your specific needs (sporting or other) and two 'general plans' - one for bulking up and one for slimming down - these are almost like guides that give you the necessary information you need, no rubbish chucked in, no beating around the bush, just the stuff you need!

Take a look around my website and see what you think. The plans are available worldwide and are at a bargain price!

www.leegregoryfitness.com

Calorie counting

I have written posts to do with calories before, but everyday I still see people purely fussed with the amount of calories they are consuming, and not concentrating on where those calories are coming from. If you want to lose weight, or bulk up, then continue reading...

Most people know the average daily calorie intake for men and women - 2000 for women and 2500 for men. This is JUST an average. Does that mean you can eat whatever you want but don't go over those limits? well, of course you can, its your choice, but will you either lose weight or bulk up the way you want? no. You have to look at where your calories are coming from. Let's take an average female who wants to lose weight as an example. If all what your consuming is coming from takeaways/sweets/pastries/processed foods and so on, then your not going to lose weight, because all your putting in your body is junk, which will get stored as fat. Whereas, if you eat healthy, lean foods, then you will lose weight (as you change your diet from bad to healthy). If someone is 'obese', then simply changing their calorie intake can make a big difference in terms of their weight, but it is a lot harder to make a difference with just diet if you only have a little bit of weight to lose.

People lose weight by consuming less and exercising more - burning more calories than you're eating. But there is a problem with the concept of just 'eat a bit less to lose weight'. If someone doesn't eat very healthy....sticks to the junk food, then they will think 'if I eat one less burger today, I can lose weight', that isn't the case. It has been in the media a bit lately about the country eating less but weighing more, and I'm not surprised, because by cutting a few calories, they expect to lose weight, whilst still eating what they want.

I once got told by a top personal trainer, that the only time you need to calorie count is when/if your preparing for a bodybuilding competition. I do agree with him. Being a nutritionist, I personally don't do the 'calorie counting' method, because it's too strict and people get fed up and annoyed with counting/measuring out everything. My belief is if you eat healthy, lean foods, you don't need to worry about counting calories. Especially if you exercise as well! End of the day, you know everything you eat and drink is healthy for you, so why do you need to count? you don't. Everyone has their opinion/method, and I respect that. I believe it's just a lot less hassle when you don't have to count/measure everything out.

The same method applies for gaining muscle. There are two common ways - dirty bulk, and clean bulk. A dirty bulk is eating whatever they want, whether its healthy or not, just to get the calorie in. A clean bulk is eating healthy, lean foods, but just a dam lot of them! A clean bulk is better and healthier. Whats the point in consuming a 600 calorie meal if half of those calories come from fat?? You want to feed your body with the best possible nutrition.

For more help on either bulking up or losing weight, you can purchase one of my plans on my website -

www.leegregoryfitness.com

Wednesday, 3 July 2013

Eat fat and lose weight!

Most people know that eating fat is not good for you - the fat in fast food, the fat in fried/processed food etc. So, does that mean that if we want to lose weight, we should cut all fat from our diets?? that answer is no... we actually need fat! only certain kinds of fats though....

Fats are essential, they are responsible for providing EFA's (essential fatty acids), keeping our skin soft, delivering fat-soluble vitamins and are a great energy source. The problem is when people don't know what fats are healthy and what ones are bad.

People just assume that eating fat is the only reason for obesity - 'if you eat fat, you get fat', well, it is only part of the problem - there are a few other reasons for that, sugar being one. One reason why you do put on weight by eating fats and not so much from carbs, is because fat contains 9 calories per gram, whilst carbs only contain 4 calories per gram. It is easy to eat fat as it is in so many easy, readily available foods - fast food, pastries, chocolate, ice cream and more.

GOOD - Unsaturated fats - Raise good cholesterol, lower bad cholesterol, protect against build up of plaque in your arteries, help prevent belly fat.

These fats are what you want to eat! You can find them in olive oil, almonds, cashews, peanuts, peanut butter, avocados, salmon, mackerel, herring, canola oil, flaxseed, walnuts and tofu.

BAD - Saturated fats - Raise cholesterol, increase risk of heart disease

Don't eat these! - You can find them in red meat, cream, butter, chocolate, processed meats (sausages), whipped cream and hydrogenated oils (palm, coconut)

UGLY - Trans fats - Chemically altered to prolong shelf life of packaged foods, increase inflammation within the body, increase risk of heart disease.

NEVER BUY THEM! - Margarine, doughnuts, french fries, processed foods - cookies, crisps, cakes etc.




Tuesday, 2 July 2013

A must have 'tool' if you want to lose weight

You can have a membership at the best gym in the world, you could have the best home gym in the world, you could have the best personal trainer in the world, you could have the best diet in the world, BUT! if you don't have a strong mind, it is all pointless. Your mind is so important when it comes to shedding those pounds. If you cannot change and control your lifestyle, you will never be happy with your weight.

The job of a personal trainer is to motivate you, tell you what exercises to do, correct form etc etc. But that is only when you have a session. They can try and help you out of the gym, but it is down to you, they cannot watch you 24/7 to make sure your not slipping back into your old ways. That is where you have to have a strong mind, to actively change your lifestyle, get rid of the bad old habits, and embrace the new ones. I have said before in posts, if someone doesn't actually want to change their lifestyle - still go out drinking a lot, eating junk food, smoking etc etc, there is very little chance that they will lose any weight at all really.

You have to sit down, think about your body and lifestyle, and if you're not happy with it, then you have to be honest with yourself and give yourself a kick up the butt and change. You may well love the 'clubbing lifestyle', but I can assure you, it doesn't make you 100% happy, and a few years down the line, you will wish you didn't hammer your body the way you did. You can still have a great social life, you can still go out for drinks, but they will be in moderation. When you choose the healthy, fit lifestyle, it will open up a whole new life that you never new existed. There is a saying of 'when you look good, you feel good', and I believe it, who would feel great if they look in the mirror and not like what they see? This is the time to change! You will love yourself for making that first step.

You can pick up a copy of my GET SLIM healthy eating plan for just £10 on my website, it's a great way to get started.

www.leegregoryfitness.com