Category: Tuesday Tip

Tuesday Tip: Training for a Summer body? 👙

As we head towards summer there’s a lot of social media posts around talking about exercising to get your bikini or summer body. Now aside from the fact that, generally speaking, fat loss (which tends to be the real goal) is almost impossible to achieve from exercise (you need a calorie deficit) it’s also not an ideal goal.

The issue with training for a ‘summer body’

is that it’s a merely a goal to be constantly slim or lean without any other performance goals attached. The standards are arbitrary and the likely result is that you’ll never feel slim enough. It’s hard to escape this desire to slim down for summer as it’s so pervasive in our society and we start buying into it from a very young age. Now that’s not to say that wanting to lose fat for summer is necessarily a bad thing or something you shouldn’t do – ultimately it’s your body and you can choose what you want to do with it. But if it’s a pressure you are trying to avoid then perhaps it’s worth considering replacing that summer body goal with more stable goals that will serve you all year round, not just for the summer.

Ultimately the exercise routine and diet that you can do consistently, over the entire year, is the best one for you. Not the one that you can only manage for 4-8 weeks at a time because it’s unsustainable for you and your lifestyle. Try repositioning your goals – for example a goal of longer life, better quality of life, strong bones, quicker recovery from illness. Train for your old man/woman body – you want dense bones, strong muscles, good balance, a healthy heart and functional independence. When you’re 80 you want to be able to carry your shopping, lift your grandchildren, reach to put things away on the top shelf, get up from your chair unaided, stop yourself falling etc. If you try to focus on these sorts of goals you may find you are able to exercise and eat in a way that isn’t overly restrictive (on the food side) or inconsistent (e.g. sudden bursts of over exercising then weeks of months of no exercise). It also won’t feel like punishment.

Think about the long term and think about what will serve to keep you healthy and functioning for longer. Starving yourself, drinking ‘detox’ juices, cutting carbs, hours of cardio etc won’t – eating a reasonable amount of calories from all food types and working to include cardio and resistance training for strong muscles, heart and lungs will!

Happy Tuesday 🤗xx

Tuesday Tip: Carb Truths 🥖

There are a lot of myths out there about carbs and there is also a lot of unnecessary fear mongering, so here are a few truths.

# They’re crucial

Technically we CAN survive without carbs but they are absolutely essential for optimal human performance. They are fuel for our brains and muscles and without them you’ll struggle with energy levels and athletic performance.

# They’re not unhealthy

Those that say “carbs are unhealthy” are clearly forgetting about whole-grains, fruit and veg. Many carbs are filled with fibre and an array of micronutrients and even more refined carbs are crucial for fuelling us day to day and in high intensity performance.

# Glycemic Index and blood sugar

People often talk about the glycemic index of a food being important – a low GI means a lower blood sugar response. However even low GI foods aren’t necessarily better because the GI is impacted by ripeness, how a food is cooked, what foods are eaten with it (it’s the GI of the entire meal that matters), how it’s processed etc. More importantly, the glycemic response is different from one person to another, and also in the same person from day to day.

So when it comes to blood sugar, it is not the sugar content of a food that is most important. The total amount of that particular food that you consume (glycemic load) is more important. The individual (genetic differences) in glucose responses and handling is also of major importance.

# Processed/refined carbs are bad

Processed and refined carbohydrate sources have had their bran and germ removed so are more rapidly digested. They’re ideal for fuelling exercise. They’re often less filling and easier to overeat so can lead to over consumption but there is nothing inherently bad, toxic or fattening about them

# Carbs are king for high intensity exercise

Carbs provide energy at a more rapid rate than we can synthesize from fatty acids.

If you are a regular exerciser then you need carbs to fuel your workouts and to replenish muscle glycogen. It’s also the ideal fuel for your brain.

So don’t be afraid of eating carbs!

Happy Tuesday 🤗xx

Tuesday Tip: Are you a snack monster? 🍪

A common problem many people encounter is that they can’t stop snacking while trying to lose weight. Often the reason people are snacking is actually because they are so focused on saving calories for snacks that their meals are too small and unsatisfying.

I’m very much of the opinion that it’s your calorie budget and you should spend it how you want and I often encourage clients to factor in snacks. However, if factoring the snacks in then means main meals become tiny you may find it backfires as you’ll never feel full.

So if you think this is you then maybe consider restructuring your calorie budget. Instead of saving over 500 calories for snacks, aim for something like 200-300 cals for snacks and divide up the rest of your calories for your main meals.

Also focus on a narrower range of meal options. You won’t ever learn what keeps you full or get used to smaller meals etc if you change them every day. It also makes it far harder to stick to and track things if you’re eating different things each day. Instead come up with 2-3 options for breakfast, lunch and dinner that fit into your calorie budget and stick to them for a while. It will not only help you figure out what helps keep you full but will also removes decision and tracking fatigue which means you’re more to stick with it for longer!

Happy Tuesday 🤗xx

Tuesday Tip: Targeted Fat loss 🎯

Almost all of us struggle with localized areas of stubborn fat that just won’t seem to shift. We often have a desire to eliminate those areas for either aesthetic or health reasons – this is known as spot reduction.

Sadly there is no such thing as spot reduction – or losing fat in specific chosen areas e.g. you can’t target only belly fat, or just thigh fat. The only way to lose fat in those areas is to lose fat overall, via a calorie deficit. Those areas will eventually lose fat but it may take much longer and requires greater overall fat loss.

Various studies in 2017, 2018 and 2019 review concluded that spot reduction is not possible, that abdominal exercises for example do not significantly reduce belly fat, and that HIIT doesn’t lead to a reduction in leg or belly fat. All it does is work the muscles underneath (which means if you do lose fat they’ll look more ‘toned’ but it doesn’t reduce the fat itself).

Fat distribution is largely determined by genetics (and hormones to a degree) and cannot be changed through exercise or diet alone. This means that individuals with uneven fat distribution will struggle to lose fat in specific areas. So, if you feel you are already at a fat level/bodyweight you’re happy with overall but just want to get rid of stubborn areas of fat, you will need to lose more body fat. This however will require a greater effort, work and greater sacrifices and sometimes this may not be worth the trade off. So you have to decide – is having a slightly smaller belly, thighs, arms etc worth the sacrifice you’ll have to make in calories? If the answer is yes then go for it! If the answer is no then stop trying to target those areas with exercise as it’s not achieving anything and instead just embrace those areas!

Happy Tuesday 🤗xx