Posts Tagged ‘Muscle’

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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

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What are you trying to loose – Weight or Body Fat?

Far too many times I hear people say they want to loose weight forgetting that weight is broken down into a number of groups:

  1. Muscle
  2. Fat
  3. Water

When aiming to loose weight it’s likely you are striving to loose fat and water. We all know what fat is right, I mean that’s what where trying to loose. But what is water weight?

It’s what people first loose when they go on low carbohydrate diets mistaking it for fat. You see, we are made up 60-70% of water and on top of that, excessive carbohydrates and salty foods puts the body in a state where it likes to hold on to excessive amounts of water (hence why some people look bloated a few days after a junk fest – lots of salt (sodium) and carbs).

A scientific term would be the weight in your body caused by your cells storing water. You pack on water weight when you eat a lot of salty things because since salt dries out your cells, they overcompensate.

In order to get rid of water weight, drink a lot of lemon water for a few days and stay away from fried, salty foods, processed (horse meat) foods. Exercise sweats it out of you and a few sauna sessions a week.

While trying to loose water weight you want to ensure you are drinking lots of water (sounds backwards rights) but the body is smart and I’ll explain why.

When you stop drinking water your body goes into an emergency state so to speak and holds onto water it has as it’s not getting an adequate amount (the same as when people are dieting and think it’s smart to not eat just to loose weight then the metabolism slows down and the body holds onto the fat it has because it goes into starvation mode) The body is very smart!

Loosing fat can be hard if you make it hard. If you plan to go on a “12 week crash diet” only to rebound once you’ve reached your goal it will be hard because you will continue going through that cycle – I’ve been there and some of you reading have been there.

Instead, decide to make a lifestyle change today. If you choose to make healthy eating apart of your life it will be easy as that will be your new way of living. It will become normal to you after a month or two – makes sense right. They say do something for at least 21 days every day for it to become routine. Make healthy eating a normal routine.

And as for exercise, you don’t have to splash out at the gym and take every supplement under the sun. Body weight exercises from home and some space in your bedroom is all you need.

So I ask you again – What are you trying to loose – Weight or Body Fat?

Knowledge is key! Let’s keep on learning together.

Stay Blessed People

Body Fat Levels

Here’s a selection of pictures I found the other day showing body fat percentages for both men and women.

What body fat level looks good to you?

What do you strive for 2013?

What level do you think you are sitting at now that Christmas is over? LOL, did you go from 15% to 25%?

Whatever your situation, I will work with you in 2013 to achieve your goals.