Posts Tagged ‘Weight Loss’

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Hey Hey Hey,

What’s up my beautiful people 🙂

I hope everyone’s doing well, enjoying life and eating good.

Today is part “1 of 5” of the Fat Loss 101 blog series.

So what inspired this post then Mr Dees Fitness?

Well…

I met up with my cousin the other day and we was talking until the early hours in the morning. One of the subjects that came up was “Fat Loss”. He looked me square in the eye’s and said:

“Hey bro – I don’t know what I’m doing wrong, but this fat just isn’t shifting…Is it even possible to lose?”

I chuckled and said “Of course it’s possible, it’s not easy though.”

I too felt like this at one point in my life, as I’m sure many of you do – But I never gave up hope and nor should you…

Everybody want’s that special pill – But if it existed, we would all be taking it I’m sure – But the truth is, there are no short cuts I’m afraid (Healthy ones that I know of any way LOL)

But without further ado, let’s get straight to business!

Never Eat Until You’re Bloated

D.Belly

I know I know, we’ve all been there before – When the food taste so good that you struggle to put the knife and fork down.

You’re feeling full already but the flavours are so immense that you can’t help but to keep going. You feel that bloated feeling coming on but you can still find some space for desert.

You chew your way through that cake and ice cream and out of no where you hear a knock at the front door…

KNOCK KNOCK KNOCK

It’s your long time friend Mr Bloat.

He’s come to visit you and plans to stay for a very long time lol…

The Lesson

Never eat until you feel bloated, it’s really not a nice feeling. Portion control becomes a myth when the food enslaves you.

I teach all my clients to eat until they are 80% full. A good way to measure what 80% feels like for you is to eat to the point where you could tuck away a little more…No need to go over board!

Did you know that the more you stuff/over fill your stomach, is the more it starts to distend…

This is why some guy’s have abs and a massive belly at the same time…

D.bELLY 2

WOAH, I hear you think

That or some serious HGH – LOL

Anyhoo, that’s it for part one today. We still have another 4 to go in the series.

I used some of my previous material for this post and added in some extra bits as this information is vital for both your health and fitness.

I hope y’all found this information useful and I’ll be back real soon my people.

MAKE THAT CHANGE TODAY!

David Richards

DEES FITNESS

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christmas-weight-loss

Stay Fit with Dee this Christmas

Happy Holidays 😀

With Christmas only being tomorrow, we know that a lot of eating is going down lol

In fact, the eating has already started with a lot of people including myself and it’s safe to say that some lbs are going to be added on just in time for the New Year 😉

But it’s all good as today I’ll be sharing with you some tips to help you avoid some unnecessary weight gain for 2014. These tips can also be used as apart of everyday life and not just Christmas 😀

Dee’s Fat Buster Christmas Tips

 1. Never Eat Until Bloated – I know I know, we’ve all been there before – When the food taste so good that you struggle to put the knife and fork down.

You’re feeling full already but the flavours are so immense that you can’t help but to keep going. You feel that bloated feeling coming on but you can  still some how find space for desert.

You chew your way through that cake and ice cream and hear a knock at the front door …

It’s your long time friend Mr Bloat.

He’s come to visit you and plans to stay for a very long time lol…

The Lesson

Never eat until you feel bloated, it’s really not a nice feeling. Portion control becomes a myth when the food enslaves you. And that leads me onto number 2..

2. Portion Control – Fat people are fat because they cannot control their portion sizes. That’s not me being harsh, it’s the reality.

imagesConsider the amount of money fat loss companies make for selling “special” fat loss foods, products and “special” diet programmes.

If you look carefully at the foods they sell, you will see that  it’s your normal everyday foods – However, it’s been portioned down accordingly to help promote fat loss via a smaller daily calorific intake. If portion control is too much for you…

3. Put it down & Walk Away – Before I continue, just to let you know…

These are all tips that I have used previously or still use to this day. They’ve all worked for me at one time or another and have also worked for many others whom I’ve shared them with. I wasn’t always in the shape that I am in today due to my weakness in controlling portion sizes at one stage in my life.  However, my love for food still remains 🙂

But back to what I was saying…

Sometimes you just gotta put the knife and fork down and walk away. I know it can be hard sometimes, but depending on how hard you find it, you’ve got to take a step back and really ask yourself:

“Does food enslave me or is the food my slave”

4. Breath Mints on stand by – This tip has worked with EVERYONE that I’ve told. When you know you’re not hungry but you’re still craving for a naughty snack, ice-cream for example – Throw that breath mint in your mouth and see how much you want ice-cream now lol.

Crazy little tricks but they do work. The last thing you want to do is eat with your mouth tasting of minty freshness.

5. Alcohol Alert – It’s Christmas – It’s inevitable the drinks are going to be flowing and people are going to be getting merry – I mean, isn’t that why they call it Merry Christmas 😉

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If consuming alcohol, spirits contain less calories compared to say a pint of beer which contains an enormous amount of calories. Did someone say “Beer Belly”.

Binge drinking not only gains the pounds and adds inches to the waist, it also leaves you feeling like an absolute mess the next day – Did someone say “Hang Over”

6. Could you chew any faster – Again, I know the food taste good and the spices combined with the flavours are creating aromas that are just out of this world…

But Jeez…Slow down a little lol

I’ve seen people eat like it was their first time seeing food…EVER hahaha

Seriously, when you chew your food, go slow and appreciate the flavours and textures. Give your brain and stomach time to communicate with each other to signal and let you know when it’s time to stop eating.

When you eat too fast and you full your stomach before your brain acknowledges it, by the time your brain is aware of what is going on…

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It’a your friend Mr Bloat again…

7. Boredom Strikes – You ever been bored and decided to go and see what was inside the fridge lol. Since when did boredom and eating become friends?

Boredom & Eating – How do the two even interlink?

I mean imagine, you’re sitting in your room bored whilst browsing the Internet and randomly you think to yourself:

“Maybe I’ll go have a burger or even just eat for the sake of it”

It’s actually quite funny when you think about it like that. At times like this though, you’re better of finding something else to do rather than fridge hunting.

Boredom eaters are usually on a deeper level trying to fill an emotion. That’s why whenever I find myself going  through the (BES) “Boredom Eaters Syndrome”

I will always ask myself:

“David, are you really hungry?”

And if the answer is no, I then ask;

“Dave, what emotion are you trying to fill bro?”

boredom quotes

And there we have it folks. Some tips that if consciously applied and put to use, can greatly help you not only this Christmas but for 2014 and the foreseeable future.

I will be back before the end of the year to wrap up 2013…

Until then – Have a Wonderful Christmas guys and don’t eat too much 🙂

~Much Love~

David

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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…

imagesa-women-bodybuilder-trainwreck-16

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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Hey Guys,

Just a quick one, I thought I’d share this picture with you all… A list of health benefits from another amazing fruit. I’m still doing some more research on Coconuts and their health properties to share with you guys, but I know enough to advice people to start fitting them in their diets.

It’s funny, we turn to supplements and medicines when mother nature has it all here for us. We chase what man has made rather than go for what has been grown naturally…Something to think about.

Peace and Love

David Richards

DEE’S FITNESS