Sunday, 13 December 2015

5 Ways To Motivate Yourself To workout

There are many excuses that people use to avoid going to the gym, with one being more popular than others - "I just can't be bothered".

Here are some tips to help you stay motivated!

1) Remember Why!!

If you're the type of person who wants a 6-pack so you can go on holiday with your friends and show off on the beach, then forget it. A reason like that will never be enough to get in shape and stay in shape. You need a real reason as to why you want to transform your body. Once you have that reason, never forget it - it will be your personal, constant motivation.

2) Commit Yourself To Your Workouts

Whether that means you schedule your workouts in your diary (or rather, app), or plan to train with a friend, make sure you hold yourself accountable. Training with a friend is not only great for your workouts, but if you cancel (without a good reason) then you'll end up feeling bad, or simply annoying your training buddy. Never let your workouts become a 'spur of the moment' kind of thing. Make plans and commit!

3) Be Realistic!

A lot of people lose motivation because a full transformation from fat to fit becomes too overwhelming. Be realistic with your goals - don't aim to look like Dwayne Johnson within a year of training. If your goal is fat loss, then try and aim for 1-4lbs of fat reduction a week. If it's muscle you're after, then around 0.5-1 lb per week is the target. It's impossible to gain more than 1 pound of lean  muscle per week, so don't quit because you're not bulking up fast!

4) Mix Things Up!

Another common excuse - boredom, although this one holds a little more weight. Becoming bored with your training and nutrition could easily cause you to give up. Does trying to get in shape mean you have to eat chicken and rice 6 times a day every day? no. It's fine to have a few favourite meals every so often. With training - mix it up! Not only will you stay interested, but you'll also be consistently stimulating your muscles. Doing the same exercises, with the same tempo, for the same amount of sets and reps, will mean your muscles will get used to it, and the stimulation will reduce - resulting in fewer gains.

5) Use Social Media, the right way...

There are many bad ways in which people use social media, but there are also good ways - motivating ways. Go on Twitter/Facebook, or the more common one for this, Instagram. Follow  a load of people who you think 'look good', but try and aim for ones who are also personal trainers/athletes if you can, as they are usually a lot better, and not just there to take selfies. By doing this, you'll have a ton of motivation at your fingertips. I personally do this. I follow a number of people in great shape, and they are people who I trust with what they say ( Jamie Alderton, Rob Riches, Steve Cook, to name a few).

Lee Gregory Fitness

Thursday, 10 December 2015

Lose Weight With Protein

If you google how to lose weight, you will find endless amounts of diets/workouts/what you should eat/what you shouldn't eat/when to eat, the list goes on. However, there is one little tip that I highly recommend that WILL help to shed those unwanted pounds, and that's to eat more protein.


In a short answer - it fills you up. In a long answer...

Your body takes more time to digest protein than it does to digest carbs (your primary energy source). It's quite common for someone to eat a large steak and feel really full after it, or maybe not even being able to finish it. However, with a carb based meal (spaghetti/pasta for example), it's fairly easy to finish, and that's because your body digests it easier and faster.

If you consume more protein in your meals, you will become fuller, which means you won't think about snacking as much -> saving calories -> reduced body fat. There's usually two reasons why you 'go back for more' unhealthy foods. 1) It's simply a habit. 2) you're still hungry. The latter is very common, which then leads to it becoming a habit.

I eat anywhere from 2800-3300kcals a day (sometimes I drop my calories on rest days - and they tend to be an estimate rather than measuring out to the 't'). I spread my calories out between 7am and 10pm. I rarely have any 'cravings' or feeling starving hungry, and that's because I consume a higher protein diet. When I eat my meals, I feel full afterwards, and that takes me through to the next meal. Most people who don't feel full after a meal, will snack on unhealthy foods in between meals. Those snacks don't fill them up either, so they eat more and more because they're hungry - leading to weight gain.

If your goal is to lose body fat, then I recommend increasing your protein intake (won't give specific amounts as I have no idea who I am talking to, what their current body situation is or anything...). This will help your hunger levels and also protein will be used for fuel if you are dropping your carbs.

Hope that helps, give it a try!

Lee Gregory Fitness

Friday, 4 December 2015

'Skinny Fat': The Causes

The term 'skinny fat' has been used a lot over the last few years, but many people still don't know what it is, and even if they do, they're not sure what causes it.

Firstly, 'skinny fat' is a term that is used to describe a figure that doesn't have much muscle mass, but isn't actually skinny - it's basically a physique that lacks muscle, has a higher body fat percentage, but isn't large.

How does someone look like that when they 'diet' and exercise? Well there are a few reasons...

Too Much Cardio!

This tends to be more popular with the females. Guys like to go in the gym and hit the weights, whereas (on average) women will head to the cardio machines. Cardio does burn fat, but it doesn't really do much with regards to building muscle. If you're after a fit, toned/muscular physique, then doing too much cardio will interfere, and will actually cannibalise muscle mass.

Not Eating Enough!

A lot of people think by starving their body, they will lose body fat, that is not true at all. Starving you body will actually cause fat retention. I can see why people think that by eating more they won't lost body fat, but starving your body is not the way to go. It's important to keep your protein intake high, lowering the carbs and consuming some healthy fats too. You need to be in a calorie deficit to lose fat, but you don't need to be in an extreme deficit.

Avoiding weights

Weights don't tend to be a problem when it comes to the guys, but women sometimes fear them as they don't want to 'look like the hulk' - well that is not going to happen. By undertaking weight training, not only are you going to burn more calories, you're also going to create shape to your physique. The reason why 'skinny fat' isn't really appealing, is because it completely lacks shape, so even though you're not 'big', you tend to look fat - hence the name. By burning more calories (fat) and building muscle mass, you're going to be in far better shape, so not only do you look better in casual clothes, but in beachwear too.

Lee Gregory Fitness

(pic - google)