Why Girls Should Be Lifting Weights (Sarah’s Story)

It’s nice to be strong…….

Lets clear one thing up for woman that want to get into lifting…….weight training isn’t going to turn  into a muscle clad monster with veins like electrical wire and arms thicker than your legs! This happens to men because of testosterone. As woman have less of this hormone they get all the benefits of weight training without lots of excess muscle. By benefits we mean, improved muscle tone, boosted metabolism, increased fat loss, better posture, higher lean mass, increased bone density, better immune response, and best of all….STRENGTH!

Enter Sarah…….

Last year Sarah returned from Australia with her husband and young baby and caught the bug for lifting weights. Before moving to Oz, Sarah had been coming into the gym with us for our group sessions. She laid down a good foundation in resistance and cardio training in these sessions , though it wasn’t until after having her baby in Oz Sarah really started enjoying lifting heavy weights! Back in England she was doing bootcamps, but hadn’t got back into the weight training like she wanted. So I gave Sarah a proposition…….

Bench

How’s this sound?…..

I thought it would be great to see what you could be achieved in a short time and no junk training! So could we improve the four biggest compound Strength movements with just one and a half hours of training a week?

Lets see what you’ve got……

We made a record of how much Sarah could lift for one rep in Squats, Deadlifts, Clean and Press, and Bench press. We also took her weight and body fat percentages. Over the next month and a half we had two 45 minute sessions a week. We had a Squat and Clean and Press specific session, and a Dealift and Bench press specific session. These sessions were about quality over quantity! We didn’t waste time with empty reps and constant repetition of the same movements. We chose appropriate exercises with weights to build motor patterns, reinforce movements and help areas of her posture that needed correcting….over the 6 weeks WE DIDN’T TEST STRENGTH, WE BUILT IT!

This is where she started…..

pressAt the start, Sarah’s stats were:

Weight: 57.5kg

Bodyfat: 25%

Squat:  55kg

Deadlifts: 80kg

Clean and Press: 30kg

Bench Press: 40kg

 

In 6 weeks……

DeadBy the end Sarah’s stats looked like this,

Weight: 58.4kg

Bodyfat: 24% = 1% drop….which means a 0.6kg reduction in bodyfat, and a 0.3kg increase in lean mass!

Squat: 70kg = 15kg increase

Deadlift: 90kg = 10kg increase

Clean and Press: 45kg = 15kg increase

Bench: 50kg = 10kg increase

 

squatThe outcome…..

Sarah didn’t change her diet, or dramatically change her training, she just added 1.5 hours of very specific, quality strength training. Her body shape has changed for the better, with a massive increase in muscle tone, shape, improved posture and a drop in body fat. The biggest thing to take away from this is Sarah’s increase in strength! She’s feeling more confident because she’s stronger!

 

Where do you start?

Getting started is the hard bit…Don’t know where to start? What you need to be doing? Don’t want to fight your way through all the muscly blokes in the weights section of the gym, or an injury or posture problem holding you back? We can help!

We can take you through the best way to train, show you whats safe and what are the effective ways to exercise with weights. All to getting you on the path to making you a leaner, stronger and better version of yourself

To get started and book in with us at BourneFit for a session just click here

Thighs getting bigger, but bum staying the same size? Are your squats making the problem worse?

fitnessThe look of the moment for woman seems to be for slender toned legs with a toned well rounded backside.  So it’s become a more common sight seeing woman in the gym performing squats

This is brilliant! Squats promote muscle tone, fitness, and strength and conditioning throughout the whole body.

Though when performed poorly or with bad starting posture, the emphasis is shifted from the glutes, and into the thighs and lower back. This can lead to poor posture, back pain, over developed quads, and under developed glutes.

So here are some pointers  for men and woman to get the most out of squatting!

Flexibility

Make sure your quads, hip flexors and glutes are well stretched. This will allow you to move freely through the movement, and apply power evenly through the glutes, hamstrings and quads. A daily stretching and mobility routine will do the trick….throw in a foam roller to really help.

Form

Start the squat by sitting back as if you we’re going to sit on a chair. Make sure the hips bend before your knees do, and don’t let your knees move ahead of your toes. Keep the shoulder blades pulled together, head up and chest high. Drive up out of the squat, squeeze the glutes and push the hips forward.

Feet

For a standard squat your feet should be shoulder width apart, and pointed very slightly outwards. Most importantly, make sure you can feel the weight pushing through your heels and not the front out your feet, this emphasis the glutes.

Core

A strong core means the upper body is stable, leaving the lower body to get on with the business of squatting!

Depth

We’re not saying your backside has to touch the floor, but thighs parallel to the floor is a good depth to aim for. As you move lower, the glutes and hamstrings are called into action.  Don’t try and force it though, go as deep as feels comfortable. With good form and mobility you’ll be able to move deeper over time.

Warm up

Squatting cold makes you more likely to push excessively with the thighs and also increases your chance of injury. Perform and good warmup, especially focusing on activating you glutes….exercises like bridges and single leg dead lifts are perfect for this!

Recovery

The muscles need to time to repair and grow……squatting  again too soon slows this process down. Allow a couple of days beetween squatting sessions, for a particularly tough session give it even longer.

 

To squat perfectly book a session at the studio by clicking here

 

What We’re Normally Eating

Loads of you are now back on the training and healthy eating for the new year, and have been asking what we are eating a normal day. As we normally try and log most of our training and diet it would be easier to just take a random day and lay it out. So here they are:

Luke’s

Breakfast 1
4 whole eggs scrambled.
3 slices of back bacon.
150 grams of baby button mushrooms.
all cooked in butter)
Protein shake made with water.

Breakfast 2
2 Raw tomatoes
50 grams of green olives
Quarter pot of full fat hummus
2 Espressos
Handful of cashews

Training
2 hour road ride based on HR zones
Zone 1 = 7%
Zone 2 = 10%
Zone 3 = 15%
Zone 4 = 65%
Zone 5 = 8%

Post training food
Protein shake
2 oranges
chocolate recovery drink


Lunch
200 grams of boiled broccoli
175 grams of pork chops cooked in sesame oil and 5 spice
1 yellow bell pepper cooked with the pork
1 Espressos with MCT oil


Dinner
200 grams chicken breast - roasted
100 grams of cherry tomatoes - roasted
1 large red onion roasted
Spinach salad with mozzarella and balsamic vineger

Snack
Full fat cheddar cheese 4 slices
Table spoon of hummus
10 red grapes
10 almonds

Si's

Breakfast
3-4 Scramble eggs with butter
Smoked salmon  
Half a red grapefruit
Linseeds
Multivitamin
Double espresso with coconut oil
Ton of water

Snack
Almonds/Brazils

Lunch
Spicy Chicken
Roasted peppers. courgettes and aubergine
More coffee

Training - (running/cycling)
1-2 hours
Zone 4-5 where necessary
1-2 Flapjacks

Post exercise recovery shake
Turkish Lahmacun if it's been a tough session!

Dinner
A stack of Chilli con carne (no rice)
Fresh fruit
Glass of red wine

As you can see it’s nothing too dramatic. We’re not too concerned about calories, but mainly the quality of food we eat when we’re hungry. The main thing to take from this is we avoid refined sugar, wheat and make up our calories with good quality fats. If you’re trying to make a start on eating healthier and losing some weight just start by cutting out sugar for a week, then start getting rid of the wheat the week after that, you’l be amazed at how quickly start feeling better and losing weight. Or even better and go back and take a look at our old blogs on Ketogenic Eating, and the 30 Day Slow Carb Challenge. Or even better book in for a session where we can take you through it


 

The Beast – How We Dragged Ourselves Around 12.5 Miles of the Purbeck Coastline!

So as some of you might know we decided to take part in this years Purbeck Beast…..and it did exactly what the name implies. We had heard lots of stories about the hills, steps and treacherous terrain, but we thought to ourselves “How bad can it be?”…………

So a couple of Sundays ago on the 1st of September we made our way to Corfe and parked up in a field. It was pretty nice weather for running, still cool and no sight of wind or rain, but the ominous feeling set it when we saw who we would be racing against. Everyone else was is team colours for their running clubs, and then there was us….stood in Barefoot shoes and old cotton t-shirts…..we definitely didn’t look the part. This was made even more obvious as runners studied the map intently, making comparisons from the year before and the slight changes to the course. We on the other hand looked at the map, looked at each other, looked back at the map, shrugged and headed to the start line……true professionals!

runWe took the 5 minute walk to the start line, and it was packed, 425 runners bouncing on the stop, talking strategy and comparing anti-chaffing creams. Quick briefing from the marshals then BANG, the race began, months of training now had to pay off! The first priority was to get away from the congested pack at the start, so we shot hell for leather down the outside avoiding the ditches. After a very short and quick section of downhill on road, we then turned off and began the first uphill. This helped spread the pack out, and took us back around to the first bunch of spectators……this would be that last time they saw us looking fresh and happy.

The course then undulated for the next few miles, then we hit the first long uphill. A rocky broken path that continued up for about 15 minutes, it then flatten off and on to grass, then back to another 10 minutes of climbing……Brilliant! We then had a pretty technical and very rocky long section of downhill, this was the one downside of the barefoot shoes. Our feet took a battering for the next couple of miles until it leveled. The general pattern of climbing followed by descent continued until we hit the coast. There were some short steep climbs on the coast followed by some long windy flats, this was a relief on the legs, and the views were incredible.Footpath_ascending_Houns-tout_-_geograph.org.uk_-_1633014 (1) After hammering along the coastal paths for a few miles we reached Chapman’s Pool, a few hundred steps down, followed by a few hundred steps up…..This was brutal! Negotiating the steps down was treacherous enough and pretty draining, the way up was hideous. All ready very tired legs walking up a few hundred very steep steps, and to make life worse, at the top of the steps there was still a couple of steep climbs…..We will never moan about a flight of stairs ever again!

We then started heading away from the coast, the paths seemed to flatten out a bit more and the climbs became less sharp. We began a gentle climb into Kingston, sadly this gentle climb seemed to last for about 30 minutes, and really finished off the legs. We then made it into Kingston, and awaiting us with some encouragement was Bex, Michelle and Charlie. We pulled our shorts up to look like “proper runners” and shot past until we were out of sight…then we got back to breathing out of our arses again! We then had our last drinks station, necked a gel and saw Corfe Castle on the horizon, a huge relief! The last couple of miles stayed fairly flat, couple of steepish climbs and loads of stiles to climb over. We started recognizing things from the start of the race so knew it wasn’t too far. We turned a blind corner, around an old wall and there it was…the finish line!

run2

We crossed the finish line in an official time 1:50:41, putting us 108th out of 425 runners. We had beaten our target of going in under 2 hours and surviving! The Garmin at the end read 12.47 miles with 2017 feet of climbing in total. We then made out way to the nearest pub for some well deserved lunch…..the journey was slightly interrupted by a spot of cramp in the car which required some road side massage, but we don’t really wanna talk about that! The rest of the day was a blur, and naps were both had on the sofa in front of the tele. The legs remained trashed for the next couple of days, but as they recovered we slowly began to forget about the pain of all those hills and started talking about what we would do differently next year…………………….

run3

So that’s next year sorted then!

Kind Regards,

Luke and Si

The 30 Body Challenge – THE RESULTS!!!!

photo 1So the 30 days are over!!!! I’m not gonna say its been clean sailing the whole way through, but it’s been a pretty good experience. Once I got through the difficult first week of caffeine and sugar withdrawals it all leveled out into a maintainable lifestyle…..and that’s the key word “Lifestyle”. This actually isn’t a faddy diet or something we drop in and out of  it should just be what we do all the time, eat clean and cut out the processed junk. So I suppose we better get down to the nitty gritty of the results!

Start to Finish!

Day 1

Weight = 78.2 kg

Chest = 108 cm

Waist = 86 cm

Body Fat = 12.9%

Day 30

Weight = 73.6 kg

Chest = 106.5 cm

Waist = 81.5 cm

Body Fat = 10.1%

Totals

Weight = 4.6 kg loss

Chest = 1.5 cm loss

Waist = 4.5 cm loss

Body Fat = 2.8% loss

What the Numbers Mean

So everything has gone the way that was expected, weight and body fat have dropped at a slow and steady rate, and I haven’t sacrificed muscle in the process. The best was to work this out is taking body fat percentages based on weight at the start and finish. So my total weight in fat on Day 1 was 10.1kg, my total fat on day 30 was 7.4kg. This means a total fat loss of 2.7 kg, so that’s a 26% loss in total body fat…..which in 30 days is a massive result. And taking into consideration of reduction of weight in water retention, the total  loss means only tiny percentage will be lean muscle tissue. The other numbers to look at are waist and chest measurements. Most people carry fat around their midsection, and for men large amounts of muscle is carried around the circumference of the upper torso. For men seeing a larger reduction in waist compared to the chest means the body hasn’t began to massively break down muscle tissue for energy and is burning fat. This can be a huge factor in peoples weight loss when crash dieting, as the body will break down muscle tissue, this looks great on the scales, but not good for the body. For woman, measurement of muscle mass is less significant, but still use waist measurements to track fat loss. The other thing to take into consideration is bloating and water weight. When the body has higher amounts of stored body fat and sugars in the system, the level of water retention can be very high. This can add as much as 2-4 kilos of extra weight. So as promised on Day 1 a before and after photo (just to let you know, the sun tan helps a bit)

Before - After

So what can be taken from the last 30 days?

The biggest thing to take from this is the way I have felt over the last 30 days. I’ve had more energy, slept better, been more alert, recovered quicker from training (taking the adaptation phase at the start into consideration), been less bloated, mood has been less erratic, appetite has been more stable, less mucus in my nose and throat and generally feeling amazing. I mean these are huge responses, and show that my body is now less occupied with all the things that I shouldn’t have ingested in the first place and is now just getting on with all its normal tasks. The other thing to take into account is that fat loss is just a byproduct of the whole experience. At not point did a calorie count, or read grams of fat and carbs on packets. I ate fresh, clean food and actually had massive portions, and the times I did want to snack, I made sure it was healthy and not full of sugar and junk! I may have had the odd cravings, but at no point was I physically hungry. Like I said before this isn’t a fad diet, it’s a lifestyle, and when you incorporate it, weight loss is actually the easy part. As for the cold showers, mini workouts, and ice cold drinks, this definitely helped. And that comes down to one thing…….keeping the metabolism boosted. When the body is kept active either through rigorous exercise, quick workouts, long walks or being cold, the body will do more with the food you put into it. Both go hand in hand, undoubtedly what is in your diet has massive part to play, but training, and boosting metabolism will speed the process of fat loss along. I think for most people this seems like a massive transformation as we are so used to having quick energy through food whenever we want it, and our brains know this! This is why the first week is so hard, but once you’re over that initially hump, you feel better and you can see the results it becomes very maintainable and comfortable.

hm.gifI’m gonna keep this going for another 3o days. During the next 30 days i’m going to tinker with a few aspects of it, see where somethings work and somethings don’t. I will also use it to find out what the best ways to achieve weight loss, how to maintain weight, and the best ways to recover after training and maintain mass and body fat. For more information check out some of the older blogs, Like us or follow us on Facebook and Twitter, or book in for a session at BourneFit Personal Training Sudios.

Speak to you in 30 days

Luke

 

The 30 Day Body Challenge – Week 3

photo 1Another week down and still all going in the right direction. Found this week surprisingly harder than last week, but been very busy. The problem with being busy, is that you get tired and when you’re tired you’re more likely to fall off the wagon (I’l get to that in the next paragraph). Also with the sun being out that means more temptations than normal! People offering you glasses of wine and beer, and being invited around for BBQ’s, but there are ways around this. BBQ’s are actually brilliant for this type of diet……Protein, salad and vegetables. Just avoid the bad stuff that goes with them, burgers and hotdogs without the buns, replace the salad dressing with olive oil, and just stick to the stuff your know is fine, and if yo’re not sure just avoid it. As for the alcohol and cold summery drinks, this is just down to willpower, just have some ice cold water with lemon and lime…..don’t feel guilty for saying no to a glass of wine, explain you’re revamping your diet for 30 days!  If that fails just time your cheat days to fit! The main issue with this week has been the combination of tiredness and temptation. Early nights and late finishes at work mean the urges for quick food are emphasized, but the simplest way round is just planning ahead! Found myself pre-planning  when and what I was going to eat and certain days and it just makes like easier. Training has finally returned to normal, so my body has now completely adapted to training with only complex carbohydrates entering my system. This should really help with the last week of fat loss.

Why tiredness will throw you off the wagon

onscalesThis all comes down to energy levels, when we are low on energy our appetites increase and we want to eat. Sleep has a massive affect on our energy levels, so not getting enough will affect our appetite. The average person sleeps for around 7-8 hours per night, and for most of us this is deemed to be enough. During sleep the body goes into a heightened anabolic state, this means the body will increase growth and repair of the it’s systems. Sleep also is the time the body regulates its hormone levels. All these things allow the body to return to its level of natural stasis and make it more efficient throughout the next day (this includes fat burning). Sleep is also known to regulate the hormones leptin and ghrelin. These two hormones are responsible for appetite and feeling full, if they are unbalanced, appetite will increase, but you wont feel full for long. This will mean you will be either eating to much, or miserable even if you’re eating well. Sleep deprivation also affects decision making when it comes to food, and can start a bad cycle when it comes to eating and sleeping. The brain can only use glucose as energy, so throughout the day energy stores are broken down to fuel the brain. When energy levels are low through lack of sleep, the brain will increase appetite for things high in sugar and stimulants. Both of this have been proven to affect sleep and so the cycle begins. You’l be amazed what a few nights of good sleep will do for mood, energy and weight loss.

hm.gif

This weeks results.

So here it is:

Weight – 75.5 kg

Chest – 106.5 cm

Waist – 82.5 cm

Body Fat – 10.5%

So compared to the starting week:

Weight – 2.7 kg Drop

Chest – 1.5 cm Drop

Waist – 3.5 cm Drop

Body Fat – 2.4% Drop

So there’s another week down and all still heading in the right direction. Only one more week left so my last update will be after the final day next Wednesday! For any advice or to book in for a session and check out BourneFit Personal Training

More to come next week guys, or search BourneFit Personal Training on Facebook and Twitter for updates!

Luke

The 30 Day Body Challenge….Week 2 Results.

photo 1So pretty much half way through, and haven’t murdered anyone for a Mars bar yet, so all is good! Last week went pretty well, training’s beginning to return to normal and energy levels are at an all time high. I kept to the same meals and routines, this has stopped me from over thinking to much about meals. I found the problem was when trying to add as much variety as possible to meat, vegetables and legumes, you end up letting loads of fresh food go to waste and forcing yourself to eat things you don’t like. Stick to things you’re allowed to eat and stick to the things you like…..it keeps it easy and effective! Cheat day I really went for it, donuts, ice creams, pub lunch, fizzy drinks, A whole slab of chocolate, chips and dips, rice pudding. Based on the measurements I took the day before and the today, the cheat day made no differences to weight loss! Just have to stick to the rules on the cheat day… if you have a perfect week there is only so much damage you can do between 1 pm and bed time on the cheat day!

So What’s the Issue with Caffeine?

Now I know I’ve gone on about caffeine a lot, and it is a bit of a double edge sword when it comes to health and weight loss. It is a stimulant and increases metabolism with can aid weight loss, and when consumed before exercises it increases performance and increases the rate glycogen can be converted. These benefits don’t outweigh the downsides though! Caffeine drives up blood glucose which in turn increases insulin sensitivity making you more likely to gain weight. Its also suppresses appetite, this is great in the short term, but this coupled with rises in blood sugar mean your appetite and cravings will come back with vengeance!  Caffeine is known to increase the production of the stress hormone Cortisol. This hormone plays havoc with weight loss and recovery, by slowing your bodies ability to use fat as an energy source. It also slows the rate of recovery as less glycogen can’t be stored in the muscles and liver when Cortisol  levels are high. To sum it up, if you’re a real caffeine junkie (like me) it’s best just to cut it out completely and let your body get used to living without it. For those that can take or leave caffeine, I would restrict it to it to just 30 minutes before exercise. This will aid performance and will also be flushed from the system in a shorter time.

hm.gif

Week 2 Results

So here they are:

Weight – 76.5 kg

Chest – 107 cm

Waist – 83 cm

Body Fat – 11.1%

So compared to the starting week that’s:

Weight – 1.7 kg drop

Chest – 1 cm drop

Waist – 3 cm drop

Body Fat – 1.8% drop

Now I know these numbers don’t seem like massive reductions compared to the tv and magazines results we all see of “10 lbs lost in just 1 week!!”, but it’s all relative. Body fat percentage and waistline are the most important measurements to look at. A 3cm reduction in my waist line and 1.8% drop in my body fat, actually is about 40% to my target goal, so its all going in the right direction. If you’re trying this yourself, always make sure you work on percentages of you targets, this will give you a better gauge of how you are doing. Or for more advice and nutrition, training and how to track your progression, book in for a session and BourneFit

More to come next week guys, or search BourneFit Personal Training on Facebook and Twitter!

Luke

The 30 Day Body Challenge!

So Here I Go!

photo 130 days of eating and living like a saint! (Apart from the cheat days, but we’ll get to that later). What inspired me to do this? Well I’m like most people, I’m brilliant at nailing one aspect of health and fitness at a time. I will be totally on it with training, but will let my nutrition slip with my “oh I’v earned this after today’s training” attitude. Or will have a more relaxed time with exercise, but be eating like a stone aged health guru! So what changed?

After giving clients tips to help with their nutritional plans, I thought “what if I applied everything i’ve ever told my clients, and stuck to it for 30 days?” What’s the potential? What are the limitations? Can it actually be done?…….Well there’s only one way to find out!

 

What’s the plan then?
The goal is to reduce body fat, maintain lean muscle mass, improve fitness, improve recovery from training, and generally feel better. The key thing is to keep it as simple as possible…….A list of rules about nutrition,  some tips to speed the process along, and an exercise plan….easy right? (Famous last words?)

personal training bournemouthSlow Carb eating!

Now you’re all welcome to try this with me, I’ve added a link of what foods are good to start with below. We all know roughly what we should be eating and doing to stay fit and healthy, but I suppose it comes down to one thing “how bad do we want it?”


The rules:

  • Only Slow Carbs – Beans, Legumes, Veggies.
  • No Starchy Foods – Potatoes, Rice, Porridge, Pasta, Bread.
  • No Sugar.
  • No Dairy.
  • Protein in every meal.
  • Don’t drink your calories.
  • Lots of water.
  • Avoid Sauces – Season food with herbs and spices.
  • Breakfast within 30 minutes of waking.
  • No artificial sugar – Diet drinks or sweeteners.
  • Only have fruit after and around training.
  • No Caffeine.
  • Have one cheat day every week.

The tips!

These are a few things that can just help everything along. If you’re already happy with the way you eat, try just using these on their own.

  • Chew everything 20 times before swallowing.
  • 60 seconds of Squats, Push-ups and Bent-over Flys 90 minutes after eating.
  • Ice cold water first thing in the morning.
  • A few nuts 15 minutes before eating main meals.
  • Place an ice pack for 30 minutes on the back of the neck in the evening.
  • Make the last minutes of your shower cold (Sounds horrible I know).
  • Stick something citric in your water.

 

lime

Training

2-3 x 30 minute sessions a week of resistance based training . Either classic weight training or circuit training.

2-3 Aerobic training sessions a week. Around 30-60 minutes either running or biking, and preferable interval based

15 minutes of stretching and posture exercises everyday

Make sure one of your training days falls on your cheat day.

 

I know this might seem like a lot to take in, but when planned out over a week it should be totally maintainable. There is a lot of science related to all of the above, but I’ll explaining all that over the next few weeks (don’t want to bore you all in one go). So this is what the day will plan out like:

8:00:      Wake
8:02:      5 Almonds with Ice cold water with lemon
8:10:      Shower (last minute cold!)
8:15:      Breakfast
10:00:    90 second workout
12:45:    5 Brazil nuts
13:00:    Lunch
15:00:    90 second workout
17:30:    Training (including posture and stretching)
18:15:    Fruit and nuts
18:30:    Dinner
20:30:    90 second workout
20:35:    30 minutes ice pack on the back of the neck
21:30+   Bed

Now depending on your work commitments and training plans your day may look a bit different. So don’t be afraid to tinker with it, and making it work around your day

Personal Training in Bournemouth

So where to start?

If we don’t have a start point, how will we know how we’ve done after 30 days? There are plenty of things to track progress. Weight, measurements, body fat %, clothing size, visual aesthetics, performance, mood, and generally feel. I’ve chosen weight, circumferences, body fat %, a photo (will post that with an “after” photo at the end. Topless photos on the Internet….what would my mother say?!?) and luckily I have a training log so can see how my training is progressing.
So……
Height: 178.5cm
Weight: 78.2kg
Waist: 86cm
Chest: 108cm
Body fat %: 12.9%

I officially started today, so based on the fact I’m writing this I’ve survived the first day so that’s something! Will be keeping you all updated with a diary and will be explaining some of the science and reason behind the plan.

Feel free to join in and keep us updated with how you’re getting on!

GOOD LUCK!!!!

Check out the rest of out articles for more advice on weight loss, fitness and health!

http://www.bourne-fit.co.uk/

http://www.bourne-fit.co.uk/news/what-to-eat-on-the-30-day-body-challenge/

http://www.bourne-fit.co.uk/news/

 

Why Crash Diets Don’t Work!

The New Year is looming, and it’s easy to resort to crash diets or a detox to shift that Christmas weight! Crash diets just aren’t the answer though, and you’re more than likely to be setting yourself up for disappointment!

 onscales

What is  a crash diet? 

Crash dieting pays no attention to healthy living or a good balance of foods. It just focuses on the drastic reduction of calories! (below 1500 kcal). They will also focus on a very narrow range of foods, seriously restricting what and when you can eat. Some crash diets completely remove foods all together and replace them with shakes and supplements. Though people show some short term results with crash diets, most gain more weight not long after stopping. These short term results don’t come without their costs though. Most crash dieters find they suffer with hunger pains, lack of energy, poor sleep patterns, mood swings, poor skin and hair, bad breath and lack of concentration……….and all this to lose some weight that you will put straight back on!

Why crash diets don’t work?

Drastically reducing calories causes the body to lower its metabolism. Your metabolism can be summed up as the calories your body uses to maintain all it’s functions throughout the day. A slow metabolism means the body will require less calories throughout the day. This means losing weight through calorie restraint becomes even harder. It also means that when the diet is over or you have a “bad day” the body is unable to deal with the extra calories and is more likely to store them as fat! This is made worse by the fact that when feeling starved, the brain makes the urge for calorific foods higher….making those leftover Xmas crisps, biscuits and chocolate almost impossible to say no to! Crash diets also don’t change people’s behavior towards food or their lifestyle. So when the diet is over, it’s very easy to go straight back to poor eating habits and start putting the weight back on!

 ID-10085068

How much weight should you be losing dieting properly?

A healthy and maintainable rate of weight loss is 2 lbs a week! When hearing claims of people losing 10 lbs a week, this is almost certainly done with massive calorie restrictions, and wont be long till all the weight comes back! Just remember 2 lbs a week is 7 stone 6 lbs over a year…….sounds pretty good for weight that will stay off!

What’s the right way to do it?

A good diet should consist of a healthy balance of foods, a healthy reduction in calories, and an increase in activity. A healthy reduction in calories will be between 300-500 calories a day. This will allow the body to adapt without feeling starved, and will begin to burn fat as a source of fuel. It is also good to eat smaller portions more often throughout the day. This keeps the metabolism high, and also evens out the body’s blood sugar. A steady blood glucose level will stop problems like lack of energy, mood swings, and will make you more likely to burn fat.  It’s also essential to avoid quick releasing calorific foods! These are things like sugar, chocolate, white bread, white pasta, crisps, fizzy drinks and highly processed foods. These cause a large rise in blood glucose and stop your body burning fat. A good diet should consist of fresh fruits and vegetables, a mix of proteins, seeds, nuts and slow releasing carbohydrates, and plenty of water. When combined with a productive exercise plan and weight loss should come easily and not become something that is difficult.

For a nutritional assessment why not book in for a session at the BourneFit Studio by clicking here

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How to get your Beach Body Abs!

Summer’s back in town and everyone wants the same thing………….that flat toned stomach so we can wear our swimwear with pride. Keep reading and you find out how it all works, and what to do to get your own washboard stomach!

 The abs are broken up into 4 main groups. They all have slightly different functions, but making sure you train each one will give you much better looking results!

Rectus abdominus – These make up the “Six Pack” running down the middle.  Their job is to bring the ribs closer to the hips, so simple sit ups and crunches work this area best!

Transverse abdominus – This is the deepest ab muscle, its job is to suck in the belly button! The best way to work this is with “vacuum exercises”, simply pulling the belly button inwards! These can be be done on their own or during other ab exercises. Working the Transverse abdominus will help flatten the stomach and help your posture!

Internal & External obliques – These muscle are located diagonally around the sides of the abs, and work to twist and bend the body side to side. These can be worked with side bends and by adding a twist to your crunches

Quality, Not Quantity!

Many people seem to feel more is better when it comes to abs. “I did 200 situps this morning” is something we hear alot, but it doesn’t mean it’s the best thing for you! When it comes to really working the stomach, slow your movements down and really think about “squeezing the abs”. This will stimulate more abdominal muscle and stop the larger hip flexors taking over! 3-5 sets of 20 reps when done properly will be more than enough to get your abs going!

The three S’s…..Suck, Squeeze and Stability!

Doing standard crunches is just going to work the rectus abdominus! Sucking in the belly button and squeezing the abs will stimulate the transverse abdominus. This will not just tone the stomach, but flatten the belly! Introducing a Bosu or a Swiss ball into your ab workouts will  help you build your core stability. This not only helps posture and your other exercises, but it also means you will hit more areas of the abdominal muscles! Exercise like the Plank are also brilliant to hit all the deep ab muscles, and a great way of improving posture that will help your beach body look!

Balance.

Posture is so important to a good physique! Working the lower back and hip muscles as well as the abs is vital. This will help maintain a healthy posture and emphasize your abs! Nobody’s belly looks good if they’re hunched over!

Showing off what you’ve got!

The best was to to emphasize your abdominal  muscles is by maintaining a low body fat. This is done with a healthy diet and regular exercise! Don’t just focus on your abs, make sure you’re getting all round, good quality exercise! Make sure you vary your abs exercises! Don’t keep doing the same old things. Change things up to make sure your hitting every part of the abs!

Try this on for size!

Here’s a basic circuit to give you an idea of how to train all the parts of your abs quickly and efficiently!

1) Bicycle crunches – 12 reps – These are like standard crunches with a twist! Perform a normal crunch, by bringing your left elbow to your right knee, then vice versa! Again really focus on squeezing the abs!

2) Side Plank – 20 seconds, both sides – This is performed by facing sideways and placing your elbow on the ground. Your feet are planted sideways on the floor, then raise your hips up. Try and make the body as much of a straight line as possible, then after 20 seconds repeat facing the other way.

3) Leg raises – 12 reps – These can be performed differently depending on your level. Leg raises involve bringing the legs and hips closer to the ribs. These are great at working the bottom on the abs! For beginners start by performing these on the floor. Lay flat on your back and raise the legs upward and towards the torso. For those feeling more advanced they can be performed hanging from a chin bar, leg raise station, or simply off the end of a bed.

4) Plank – 30 seconds – The exercise our clients hate the most, but we don’t know why, we love it!  Facing down, elbows on the floor, raise the hips off the ground and hold a nice flat body position. Its really important to relax the back and shoulders, and really suck the belly button in.

5) Swiss ball crunches – 12 reps – Sit on a swiss ball with your hands over your head. Slowly begin to lie back until your body is flat with your thighs. Then slowly begin to raise back up without hunching the back. Really focus on squeezing the abs and try to keep the ball as still as possible.

Repeat as many times as you needed.

For more advice book in for a free trail session at www.bourne-fit.co.uk