Bradley Watts

Exercise of the day!!

Single Arm Reverse Flies, in Side Plank

So during my shoulder session today, I decided to mix it up a little…

The cables are one of my favourite things to use when working on my core, as they offer a constant resistance throughout the whole exercise and half way through my first set of reverse flies, I decided to get creative.

Lay in a side plank position, making sure your body is square on to the cable. Your chest should be directly opposite the cable. Take the cable with your top arm, holding it out in front of you with a very slight bend in the elbow (keep that elbow position fixed). From there, perform the reverse flies by raising your arm up above your shoulder. Focus on maintaining that fixed side plank position. Do not allow your body to twist or drop. Using slow and controlled movements, you will really feel the core being worked as well as the shoulders and traps.

Go and kill those shoulders, and get that strong core that everybody is after!!

Carbohydrates, Weight Loss and Fad Diets

Carbohydrates, Weight Loss and Fad Diets

The biggest misconception when it comes to shedding body fat, is that the lower your daily calorie intake, the more weight you will lose. This is far from the truth.

Our body requires calories to be converted into energy, to allow us to function in the most simplest of ways like the beating of our heart, the intake of oxygen into the lungs, and the processing of nutrients in the liver.

These bodily functions will be a priority for the bodies energy supply. Therefore if we are not consuming sufficient calories, then the body automatically thinks it is in starvation mode and will store fat, to ensure it will have an energy supply in order to perform these essential functions.

Fad Diets

This is one of the main reasons that fad dieters can’t keep weight off. While they are on a low calorific intake the body thinks it is being starved, they then binge or have a reefed day and the body stores everything that is consumed, in preparation for another ‘starvation’ period.

Choosing to eat clean wholesome foods to fuel your body is the absolute best way to lose and retain fat loss. Eating sufficient calories or slightly lower than the amount your body requires will keep your metabolism working and enable you to drop the excess body fat a lot quicker and easier than with a fad diet.

Balanced Healthy Diet

Eating 3 clean meals per day with healthy snacks if needed is a good structure to maintain or lose body fat, base all your meals around a protein source, healthy fat and then a carbohydrate source. Good proteins to choose for your meals are chicken, turkey, lean mince, fish- salmon, sardines, white fish, prawns and eggs.

Eat as much green veg as you can, and try eating them with every meal. Good fats to include are avocados, nuts, seeds, oily fish, and olive oil.

When including carbohydrates with your meals aim to eat sweet potatoes, brown rice, quinoa, and oats. If you are trying to drop body fat, then keep your carbs to a minimum but do not totally eliminate them, as the body does need carbs.

Good Fats Are Essential

Good fats, especially omega 3 are essential for the human body. Omega-3 serves a variety of purposes within the body. It helps your organs to function properly and also aids in cell activity.

Omega-3 fatty acids help cell walls to form and help the oxygen circulation throughout the body. They also work with red blood cells to make sure they are doing their job.

A lack of omega-3 fatty acids could lead to blood clots, problems with memory, irregular heartbeat and decrease in the functioning of our immune system. Try to include foods like flax seed, walnuts, salmon, and spinach to keep your levels of omega 3 high.

A wholesome clean diet with single ingredient foods is the healthiest and easiest way to structure your food diary. This combined with the correct training is the most effective way to drop body fat.

What we are doing is working towards a diet (balanced nutrition) for life.

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