Why fat loss can slow down.

Eating less food and lowering your body fat stores is perceived as an indicator of low energy availability by your body. So to prevent yourself from "starving" while in a prolonged fat loss phase your body makes metabolic adaptations that promote a decrease in energy expenditure and an increase in caloric intake.

This means that the leaner you become, the less energy your body tends to expend through spontaneous activity, exercise activity, and while at rest. Overall satiety levels also tend to decrease while hunger increases over time, which can lead to a consuming more food.

This helps explain why fat loss generally slows down if you have been dieting for several months.

Don't get frustrated, its a journey, at this point vary your training programme to keep your body guessing, monitor your calorie intake and adjust as needed, remember time and consistency are key to sustainable  fat loss.

Dynamic Stretching When & Why.

Dynamic Stretching is much more effective than static stretching when it comes to preparing for a training session and should be a big part of any warm up.

Dynamic Stretching involves working a joint or series of joints through a full range of motion, while simultaneously actively lengthening the muscles and preparing the muscles for the more intense exercise to follow.

Dynamic stretching can be anything from lunging, twisting, squatting, reaching pushing and pulling. As long as it at an appropriate intensity and uses the areas of the body that are to be used in the workout.

Another advantages of dynamic stretching include:

If you are interested in learning more about how to warm up in a dynamic way, contact me I am happy to help.

 

Static Stretching When & Why.

Static Stretching is used to stretch a muscle while the body is at rest. It is comprised of various techniques that gradually lengthen the muscle to an elongated position (to the point of discomfort) and holding that position for 30+ seconds.

Statically stretching a muscle before training has been shown to interfere with performance and augments the joint and can promote instability in the joint making the person more susceptible to injury. 

However stretching after a training session as part of a cool down to help improve flexibility can lengthen a tightened muscle. It can also help relive stress and tension.

Static Stretching should be done NOT BEFORE a training session but AFTER!

For your warm up I would start with Dynamic Stretching, stay tuned blog post to following on Dynamic Stretching.

 

Want a Faster Metabolism?

For a faster metabolism all you need to do is grow some muscle! Muscle is what we call metabolically active tissue. This means that your body expends calories to maintain it while you are at rest. The more muscle you have the more calories are required.

HOWEVER, Because of this, a common thing I see with clients is that they believe once they gain some muscle they can eat a lot more food and still stay lean.

This is not really the case, research shows that the effects of muscle growth on your metabolic rate shows only a very small increase. For every 1lb (0.45kg) of muscle you gain, most people will burn an additional 6-10 calories per day.

So if you want to have one extra 200 calorie snack each day, you will need to gain upwards of 20 lbs (9kg) of muscle, which can take years to accomplish.

What Load Should You Be Training At?

The load you should be working at for your lifts is very dependent upon your goals.

If your looking to build Power, Strength, gain some Muscle (hypertropy) or build Muscular Endurance they all require a certain load range based off your 1 Rep Max or Estimated 1 Rep Max. I will go though how do a 1 Rep Max test at a later date.

Below I have outlined the basics for Power, Strength, Hypertrophy and Muscular Endurance.

 

Note there are other considerations you must take into account when training such as training frequency and number of exercises in a session to maximise your progress.

If you are interested in a goal specific training programme get in contact am happy to help.

NPT Fitter than Yesterday

www.nfspt.com