Posts Tagged ‘Muscle’

Goal-Setting-Steps

Whats good people.

I hope you are all well.

We are now here – Summer has arrived – Hopefully some of you are into your programs by now, if not, at least you can use this information to help you with other projects. Let’s get straight into it.

Goal Setting

This should of been at the top of the list – But I wanted To give you the diet and exercise sequences first to get the ball rolling. And we kind of already know the goal here – Loose Fat/ Build muscle – But its important to discuss some of the psychology behind goal setting.

Its a like a business – A business has a mission statement of what it wants to achieve and where it wants to go – Setting Goals is no different.

Setting a goal helps you to know where you are going. It is your target destination so to speak.

So for example, if you want to achieve abs – Have a plan and know how you are going to get there. Know your meals and know the exercises you are going to execute.

If you want to loose fat, know how much fat in lbs/kg you want to loose.

If you want to gain muscle, know which program you are going to utilize.

I find the strategy/method S.M.A.R.T works a treat.

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Goal Setting – Lifestyle change/ Loose Fat/ Build Muscle

Why are you setting this goal?

Had enough of looking and feeling the same (always be grateful for what you have though) and just know that you deserve better if that is what you want.

Knowing these things helps you to stay in the zone and gives you a better overall perspective on your mission statement so to speak.

Stay at it guys – You Can Do It!

 

 

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What’s good folks.

How is everyone doing.

I hope you guys are staying fit and keeping healthy.

For part 1 we looked at Exercise and the important role it plays in not only Fat Loss/Muscle Building but overall health and fitness.

We also touched upon the importance of combining both Exercise and Nutrition for realistic results.

For Part 2 we are going to be focusing on Nutrition.

So firstly….

Food Preparation is Key

 

Imagine trying to follow through a 12 week nutrition plan but not actually having any food prepped or knowing what you’re going to eat.

You’ve set yourself back already and started out on a road of failure. It would be near to impossible to see through your plan.

Things would work out expensive also as it’s likely you would be spending A LOT of your money on take-aways & ready made meals.

This isn’t good as you want to be saving up your money!

Plus, a lot of ready made meals may be processed (not a good idea) and buying regular take-aways would go against the whole idea of loosing fat/building muscle anyway. Can you imagine…

So food preparation is key!

You want to write down a list of foods that you are going to be eating for the time frame of your plan. Organisation is everything. Stick this list on your fridge to help you stay in the zone!

You want a balance of:

Proteins

Carbohydrates

Fats

For example:

Proteins – Legumes/Beans/Nuts/Pulses Meat (I’ve cut down my meat intake)
Carbohydrates – Rice/Potatoes/Pasta/Yams/Sweet Potatoes/Quinoa/CousCous/Grains
Fats – Avocado – Extra Virgin Olive Oil/ Coconut Oil/ Nuts/

This will help you to stay on track for the next 12 weeks, (you can even execute this plan well over a year if you need the structure)

Now, on the weekend or when you have some free time:

Food Preparation Step By Step Plan

Step 1

Prepare and cook your meals. Make sure you use lots of seasoning to keep your food interesting. Apply variety to keep things mixed up. The moment you get bored it’s easy to fall of the bandwagon.

Step 2 – Have a tuppaware to store your food in. This allows you to take it to work with you or your place of travel without being tempted to buy some “Fast Food

Step 3 – Refrigerate or freeze the tuppawares for the following week or two (depending on how much food you cooked)

Step 4 – Heat them up and you are ready to go

Step 5 – Utilize a food thermal bag to keep them warm

You gotta ask yourself – Is The effort you put in worth the work at this stage – Hell yea!

Most Definitely

New body transformation _ A new you. Healthier – Fitter – Faster – Stronger

You look good, you feel good!

You feel good, You live a better life!

I personally don’t use a microwave myself as I’ve heard shady things about them (I will do some research and see how true this is though as I’m not 100% sure, but I thought I’d mention it anyway – I heat my food up on the stove – But please feel free to do your own research and see what you find)

You know guys…

This is a journey to be enjoyed and an opportunity for you to learn a lot about yourself. It is a time to build strength, courage and to live life a better you.

SO…

Key notes from today:

1) Food preparation is very important. It’s half the effort in loosing fat/building muscle

2) Cook ahead of time and stay prepared

3) Enjoy the journey

Hopefully you guys found this helpful.

If your looking to lose fat – Let’s do this!
If your looking to build muscle – Let’s get them gainz in!

WE CAN DO THIS!

  1. Goal Setting
  2. Nutrition
  3. Consistency
  4. Exercise
  5. Motivation

 

Love folks, Until Part 3

Stay Healthy/ Stay Wealthy & Stay Blessed!

OVER AND OUT!

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Whats up folks – With Summer near – I thought it be would be only right for us to get into a Fat Loss/Build Muscle series.

This is the time now when people start talking about the beaches and holidays. Everyone wants to look good on the beach and walk with confidence. So let’s into it.

The Science Of Fat Burning/Building Muscle

When you burn more calories than you intake – You will loose fat.

When you lift weight over a period of time and consume more calories than you burn, you will build muscle.

When loosing fat, you want to do it healthily and steadily though – It’s not a over night process . The same can be said in reverse – You didn’t gain the weight over night did you. Just a realistic truth to help you build and get into the right mind set.

Patience is needed for both weight loss and muscle building. The last thing you want to do is to give up 3 weeks into your program. Set yourself a time frame and track your progress as you go along to keep you motivated.

For this series we’ll look at the following (in no particular order):

Goal Setting

Nutrition

Exercise

Consistency

Motivation

Today for part 1, we’ll look at Exercise.

Now exercise can be done in many different forms:

Boxing

Athletics

Weight Lifting

Martial Arts

You name it..

To build muscle, you need to do bodyweight exercise, kettle bells, weight lifting or some form of weight bearing exercise.

To loose fat you need to stay active and keep an eye on your nutrition. You want to be exercising at least 3 x a week.

You can’t be eating KFC 5x a week and expecting realistic results – This is the reality!

As stated above, if you want to build muscle you have to eat more calories than you are burning to also see realistic results. You want to be lifting weight at least 3 x a week minimum. You should up your carbs and healthy fats and make sure your protein is balanced accordingly.

I try to stay away from meat for my protein these days and switch it up to plant based proteins like:

Nuts

Legumes

Seeds

Beans

I do this for health and personal reasons, some of which I will get into another time.

But if you eat meat, do what you gotta do my friend…

I hope you guy’s found this helpful…

Look out for part 2 and if you have any questions…

HIT ME UP

Love folks! Stay blessed! Stay Healthy! And Stay Strong!

 

 

 

 

 

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HAPPY NEW YEAR EVERYONE – MAY 2019 BRING YOU EVERYTHING YOU TRULY DESERVE!

MUCH LOVE AND BLESSINGS TO YOU ALL

DAVID RICHARDS

DEE’S FITNESS

ABS POSTER

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Hey guys,

How’s everybody doing out there. I hope wherever you are the suns shining bright and you’re enjoying the summer.

I thought I’d base today’s topic around a question I’ve been asked a lot recently, which is “How do I loose weight &  What is the quickest way of loosing it”? I’m going to gather research and put together my knowledge to really break this thing down.

Now most of the time when people ask “how to loose weight”, really what they want to know is “how to loose body fat”

You see, body weight can be broken down into 3 categories, let’s take a look.

Bodyfat

The stuff you want to loose if you have to much stored. People don’t realise this but a little stored fat is actually healthy as it helps your body function properly.

Fat is a source of energy which is stored within the cells in the body. So you can look at your excess fat as back up which can be used if your body goes into a state of emergency (no food for example).

Fat is also works as a shock absorber that protects your organs,  forms part of every cell membrane in your body and acts as an insulation blanket that reduces heat loss. This is why you find that the people who carry excess fat don’t seem to get as cold.

And sorry ladies but women generally store more body fat than males do due to their hormones and their ability to reproduce. Fear not though and see below 🙂

Muscle

Good ole muscle. Lean mean muscle machine. What us guys work so hard for in the gym and what so many women are scared of gaining (Hence why they don’t lift weights) But ladies, I’ll explain why lifting weight will help you loose fat in just a sec. Before I do though, let me quickly run through some benefits of muscle:

  • Muscle protects your joints and your bones (vital for supple movement)
  • Provides a better foundation for your skeletal frame
  • You look and feel better both on the inside and out which will lead you to feeling better about yourself and help to boost your confidence
  • Better oxygen flow throughout the body which leads to a stronger and healthier heart (not forgetting the lungs)
  • Muscle also speeds up your metabolism which leads to fat loss – Let’s dig deeper

The more ­muscle tissue you have, the higher your  BMR (Basal Metabolic Rate). BMR is the amount of calories you burn at rest. So say for example you sat down all day watching family guy, your body is burning calories. That’s right, you can sit on your butt all day and burn calories (never recommended though). You also burn calories when you eat as your body uses energy to the digest food.

Muscle tissue is metabolically active but also uses energy at rest, whereas stored body fat is lazy (doesn’t like to move and isn’t active like muscle). Make sense when you break it down like this doesn’t it. I find that understanding the basic science behind how your body works helps you achieve your goals quicker and puts you ahead of the game.

Remember, muscles move requiring energy (active), while fat doesn’t like to move and can be seen as storage (lazy).

So increasing muscle through exercise such as weight lifting will dramatically increase your metabolism (Women, the same applies to you as well). I’ve covered women and lifting weights before but I will continue to cover it until the misconception is no longer alive.

Just do a search for the post on here if you want to have a read. But the long story cut short is, females don’t create enough testosterone in their body to become jacked, muscular, hench blench, dench, tonk, wham, stocky or for simpler terms “muscular” or any of the other names I can think of LOL. Seriously though, no need to fear the iron…You won’t look like these two beauties…

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Water
At least 70% of the body is made up of water. Without water, the body couldn’t survive. Saying that, the water in our bodies can be manipulated to achieve that “ripped look” or even just a overall leaner tone. When the body isn’t holding onto a lot of water and the body fat percentage is low, you can see more muscle striations aka muscle definition as there isn’t as much water being held under the skin (but we will cover water manipulation in more depth in another part).
There are a number of methods in which can be used to achieve this ripped or toned look but low carb diets are most commonly used when looking at nutrition. When you eat carbs (bread, rice, potato, pasta, fruit etc) your body holds onto water.
That’s why when people drop their carbs lower the usual for say a period of  2 weeks+ (ketogenic diets) for example, they report significant weight loss. The rapid drop of weight is usually water and not so much fat. People confuse fat and water all the time and it’s a very common mistake we can all make.
I’ve only just scratched the surface today as I wanted to start off with some education before building up on the foundation  so at least if this is all new to you there’s no need to feel lost. If you retain all this knowledge already then guest what…
Reminders are never a bad thing 🙂
Any questions, fire away
EDUCATION IS KEY!

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Hi Guys,

As a lot of you are aware, I’ve been working hard at transforming my body over the last 90 days. This was for a competition I entered at my local gym against other local members. I had a number of reasons for entering, but my main reason was I needed a boost, I needed some motivation. Why did I need a boost though?

Well, as some of you are aware, back in December 2012, I partially dislocated my shoulder and had to take some time off training. Truth be told, within this time I lost a lot of motivation and came off track big time. I went on a see food diet (If I saw it, I ate it LOL). No joke, I kinda started eating like how I use to before I started training which is not the norm for me these days.

Christmas being that month didn’t help either as it was just an excuse for me to gorge myself in food and come up with all these lame excuses for my lack of dedication. I’m usually a fighter but in this short space of time I kinda gave up.

I was just down at the fact that my training was going so well, my diet was on point, then out of no where comes an injury. I started asking, “Why me”. On top of this I had some other stuff going on in my personal life which was just adding fuel to the fire.

Anyway…When I heard about this challenge it gave me an incentive to stop feeling sorry for myself, fix up and get back on track.

The injury also taught me a lesson…It taught me that in life, things aren’t always going to be smooth and there will be many up’s and down’s. We will get knocked down time and time again but as long as we get back up and keep fighting then we can only get stronger.

At the end of the day guys, we are only human beings, being human. Life is here for us to enjoy and learn lessons. Situations will be placed upon us, call it a test if you like and it is down to us whether we pass or fail…The choice is ours.

I decided after feeling sorry for myself that I was going to get in the best shape of my life and guess what, I’m on my way.

My shoulder isn’t 100% but I’m training around it and to building what I’ve lost.

I’m looking to do another 90 days but this time round I’m going to step up my training like never before and keep my diet cleaner than it’s ever been. This should have me looking pretty ripped come July. I’ve set myself some new goals and this will help keep me motivated over the next 90 days.

  1. I want to do a photo shoot
  2. I aiming for sponsorship
  3. I’d love to step on stage and compete for the 1st time
  4. By transforming my body, I’m showing people it’s possible. I’m human like the rest of you. If I can inspire people, this within itself will keep me going.

Whenever I feel like I’m coming of track or loosing motivation, I will look back at these 4 goals and remember why I’m doing it. Consistent training and eating clean isn’t easy. If it was, we would all have our dream physiques.

I’m loving this journey and feel like I’m just getting started 🙂

Set your goals and go chase em.

Much Love

David Richards

DEE’S FITNESS