I get a lot of questions about diet and food choices when it comes to dropping body fat. Here are a few key points to remember.
1. Carbs will help you lose weight. Its a myth that carbs make you fat. Eating burgers, cakes, pizzas etc wil get you fat yes especially if you consume a lot but choosing better carb options like Sweet potato, Oats (Gluten free), Pumpkin, Quinoa etc are great for you.
2. Counting calories will make you go crazy. It’s good to know about calories but I don’t count them nor do I recommend my clients count them. know you calories but don’t count them here’s why.
I knew a guy who was consuming the same amount of calories a day as I was but his came from burgers, chips, fast foods and crap cereals where as mine came from lean meats and healthy fish, the above carbs and a stack load of veggies. Who do you think the fatso was?? I’ll give you a hint… IT wasn’t me
3. Stay away from all processed foods.
4. Don’t stuff your face. Eat till your comfortable. Portion correctly.
5. Cook with coconut oil and if you like olive oil drizzle it on your veggies or a salad raw. Don’t cook with olive oil. When olive oil heats up on your frying pan it becomes rancid. Coconut oil does not.
6. Stay Hydrated. Drink lots of water a day. Minimum 2 litres.
The quest for a female to build a butt or get a bigger butt is endless. Building glutes for most may seem impossible but remember these key points.
This plays a huge role in glute development as most of you may or may not be aware of.
Being that said don’t stress because even though its not in your genetics doesn’t mean you can’t grow one. it will just take a little more time than others.
This is the number one booty developer. Some people will state that they do do squats and lots of them but it simply comes down to foot placement and pushing the butt back on the descent and keeping the knees out.
There are many ways to squat. Feet close, feet wide, heels elevated, toes straight, toes slightly turning out, half squats and full squats.
4. Targeting the glutes
Un rack the bar, walk back into your squat position. Make sure you are in front of the mirror so you can look at your legs and feet. Your heels should be slightly wider than hip width and no wider than your shoulders. Now from here you should slightly turn your toes out to no more than a 55 degree angle so that you feet should look like the letter “V”.
Now simultaneously break at the hip and knee joints pushing your butt back whilst lowering into the squat position keeping the knees out on the eccentric and the concentric (down and up) phase of the lift. What this does is force not only the quads to work but puts a big focus on the glutes and adductor muscles (inner thigh).
5. Range of motion
Try to get as deep as possible. The deeper the better. Hamstring should cover your calves in the bottom range of the squat. If they don’t i would recommend stretching your calves, hamstrings, glutes and lower back.
6. Rep Range
Low reps, high reps, heavy and light. Just remember too light won’t stimulate a change and too heavy you’ll loose form and the lower back will take the weight off the glutes and legs.
Give these tips a try and watch your behind expand and lift. Good luck! / Cameron
Alcohol consumption / Training
Me personally I haven’t had a drink in almost 6 years. My reasoning behind this is that I just don’t like the taste and if I’m in a social gathering I don’t need a drink to be social. For those of you who like a drink I would say this.., from a health perspective drinking alcohol not mixed with sugars or beers are the better option. Alcohol beverages like straight vodkas or whiskeys are a better choice. Red wine although it contains sugar, also contains Resveratrol which is an antioxidant that helps fight the ageing process and is good for the heart just to name a couple. One or two glasses is not going to harm you… having 5 or more is where the problem starts.
I tell my clients if they do drink, drink the straight stuff until they feel happy. When you start walking like James Brown down the street thats an indication that you’ve had too much. Also what this means is that you’re hurting your natural growth hormone in the body.
As always feel free to ask any questions. / Cameron
Mixing Cardio with weights:
For fat loss I would recommend doing cardio after your weight session because you’ll burn more fat than if you were to do it the other way around. The body is already in a fat burning Zone from the weight session and is looking for food to refuel the muscles. If you don’t want to lose muscle mass have a protein shake directly after you train then do High intensity interval cardio for no more than 20 mins. You will still lose body fat doing cardio first but you will lose strength if you were to do a weight session afterwards.
It works however there are other better methods to get you lean with out having to starve the yourself. I don’t do it nor do I recommend it to my clients.
If anyone would prefer specific help with programming or nutrition I’m always available for online coaching at [email protected]
Committing to your new years resolution fitness goal…
You’ve been putting it off and saying “In the new year I’ll start.” So start.
2. Make your goals achievable.
What do you want and by when you want to achieve it. This has to be realistic and achievable.
How much time you can you commit to exercising and how dedicated are you with your nutrition.
3. I’ll be realistic for you.
You don’t like exercising, then you better eat clean 24/7.. You don’t like eating clean all the time then you better love exercising and do it everyday.
Be realistic. Find a happy medium. Commit to exercising a minimum 3 times a week and save your chocolate day, burgers, pizza’s and beers or what ever your vices are in small doses and no more than twice a week. Don’t over do the junk!
4. Be patient.
Results don’t come over night but it will happen if you’re consistent. How soon depends on the above.
if you’re training a minimum 3 times a week at a high intensity for a minimum 45mins to 1 hour and your eating well 70% of the time you’ll notice a change in 2 weeks.
If anyone has questions regarding anything health related or wants me to discuss a certain topic in this field please let me know and comment. Good luck! / Cameron