Monthly Archives: August 2014

Calories in, but how many…?

Last post was on fatloss, and the 6 factors I feel are important when you are looking for fat loss as one of your training goals, you can read it here.

 

I thought I would break down each of those factors to give more details and info to help you get the most out of it all.

The first factor is diet. This is the most important factor in my opinion, you can train as hard as you want, but if you are eating poorly or eating too much, even of the right foods, you’re fat loss efforts will be thwarted.

 

out train a bad diet

So, when it comes to your nutrition there are a few factors to consider:

1. Body type.

Body-Types

Most of us are a mix of 2 types, rarely is anyone 100% one type or another, you just need to know what your main type is. Your carb and fat intake will be affected by this factor.

Ectomorphs tend to tolerate carbs pretty well and may find that the carb % is up as high as 50% while fat % may be as low as 20%.

Mesomorphs tend to convert excess cals into lean muscle mass pretty easily and carbs may be around 40% with a little higher fat intake.

Endomorphs tend to have a slower metabolic rate and will store excess cals as body fat and therefore need lower carb intake and slighty higher fat.

You will notice that protein levels don’t change much at all.

 

2. Metabolic health.

If you have a healthy metabolism then your body will have an ability to use whatever fuel you give it more efficiently and your reaction to excess carbs or fat will be less dramatic. If your metabolic health isn’t so good, you will react more strongly to excess cals and you will hit an excess calorie intake much quicker than normal.

If your base calorie intake is ideally 2000kcals a day and you consistently take in 1300, then over time your body will adapt and slow to expect and use just what it gets. Jumping straight back to 2000kcals would create an excess of cal leading to fat gain.

A slow increase of 1-200kcals per day, allowing approx 2 weeks to allow your body to adapt and have your metabolism gradually return to health.

3.  Working out your numbers.

A simple way to figure out what your intake should be is this:

Weight (or if you have more then around 15kgs to lose, your target weight) in lbs x 11 -13

Take your weight in pounds and multiply by 1.5 to get your protein intake in grams per day

Take 20 – 40 percent of your cals as fat, dividing by 9 to get grams of fat per day

The rest should be made up of carbs.

For example:

A 65kg ectomorph would have the following calculation:

65 x 2.2 = 143lbs

143 x 13 = 1859 kcals

Protein – 143×1.5 = 214g per day (856 cals from protein)

Fat – for an ectomorph, 20% of cals = 372cals from fat, divide by 9cals/ g = 41g per day

Carbs – 1859 – (856+372) = 631 cals from carbs or 157g carbs per day.

4. Eat as much of your food from whole sources, lean proteins, vegetables, some fruit, plenty of water. The less processed food you eat, the better.

Any questions, just ask here or on facebook and I’ll answer as quick as I can!

 

Stay strong

Dave

 

6 basic rules for fatloss

So you’ll notice I said fat loss, not weight loss. What’s the difference you ask??
Simply put, fat loss is reduction in weight through a loss of fat stores around the body and weight loss is a loss of weight from a mix of muscle and fat. Or, put another way, fat loss comes from good nutrition and training, weight loss comes from crash diets and long bouts of cardio.

Weight-Loss-vs-Fat-Loss

I’ve put together what I think are the 6 rules to great fat loss results, giving you directions towards the results you are looking for and a way to maintain the body you earn.

1. Diet is key: At its most basic, fat is stored when your body receives more calories (from protein fat or carbs) than it needs. Losing fat, therefore, needs a calorie deficit. It doesn’t need to be massive but there has to be a consistent deficit there. Metabolic health plays a major part but I’ll cover that topic in more depth later. (Edit: you can read more here!)
Your deficit should be moderate to give enough energy to train and recover. You can calculate your calorie needs using this rough guide:
Calories: Target weight in pounds (kg x2.2) multiplied by 11 to 13
Protein: 1 gram of protein per weight in pounds
Fat: 20-30% of cals
Carbs: The remaining cals.

For example: 70kg target weight x 2.2 = 154lbs
Calories = 154 x13 = 2002kcals
Protein = 154g (616kcals)
Fat = 30% of total cals = 600kcals = 66g fat per day
Carbs = 786g carbs (196g per day)
This is your starting point. If it works for consistent fatloss then stick to it until results slow down, and they will. Then you cut a little more (around 10%) and continue.

2. Train smarter, not longer:  If your goal is fatloss you need to focus on big, full body movements such as deadlifts, squats, pull ups and farmer carries. These types of exercises challenge your whole body, multiple muscle groups are put under pressure and you are forced to work hard and burn cals. Isolation work is gonna burn time not fat.

3. Recover well: Training 7 times a week is not going to help you. Less is definitely more in this situation. Sleep, good food, supplements as needed and plenty of water. You need to train hard but the magic happens during recovery.

4. Lift heavy: More muscle burns more calories. Fat is metabolically inactive. It burns no calories, it just takes up space. Muscle on the other hand is metabolically active, it needs energy all the time, more muscle = more energy consumed. Lifting more weight means more muscle, it also takes more energy to do and creates a higher demand for energy during recovery. This video from Mike Nelson explains it brilliantly. Go watch…

Watch here —->   E.P.O.C.

5. Raise your intensity levels: You’re gonna need to work your ever shrinking ass off a bit, sweat and get your heart rate up a bit. Well, a lot. Get out of breath, push yourself, don’t leave the gym looking like you could go another hour.

6. Have fun! This is fun. It doesn’t always feel that way but it is. You are able to get in the gym, move, lift and challenge yourself. Enjoy it. Find exercise styles that you like. You like deadlifts and squats? great, get good at them, learn about them and push your limits. Like Kettlebells, learn from someone who knows kettlebells and get good at them. Like Zumba? oh well, no-ones perfect…

Stay strong

Dave

Fixing a broken hinge

Your hips are your powerhouse and the hip hinge is a vital weapon in your movement arsenal, but there are a great many of you that don’t use them too well. Whether it’s a straight leg bend at the waist or staying too upright through a hip movement, you are asking your body to move in a way that can result in damage in the long run.

hiphinge

Good hinge position on the left, not so good on the right. awesome artwork right? Right?!

While repeated poor hip hinge movements may not cause any kind of catastrophic injury, repeated stresses on your back will eventually lead to low back issues limiting you in the future. Lets fix it now and turn you all into badasses!

To illustrate how powerful your glutes and hip movements can be, try this:

Standing long jump test:
First do the the jump by squatting half way down and just using your thighs, straighten your knees explosively and jump as far as you can.
Then, go back to the same start point and this time, dont bend your knees so much but push your hips right back and bend over at the waist, now, throw your hips forward and see how far you can go.

A lot further right? That’s the power of your hip hinge when done right.

A little anatomy first…

The glute max muscle attaches on the ilium along the line of the meeting of the ilium and sacrum, it wraps around and down inserting on the femur. It is responsible for extending the hip and externally rotating the leg. It also acts as a knee stabiliser by acting on the IT band.
glute max

 

The extension part is primarily what we think about when we look at the hip hinge movement, that is, straightening your hip from a flexed position where the knee is closer to your chest than normal. From an exercise standpoint think deadlift, RDL, hip thrust or KB swing.

Learning the hinge

The way I usually teach the hinge is to use the wall drill. Stand 3 or 4 inches away from a wall with your back to it. Chest up, head forward. Now, push your ass back towards the wall until it touches. Don’t fall back onto it, don’t rest your cheeks on it, just touch it and straighten right back up. Your back should be straight, your knees will bend a little. Now, move forward another 2 inches or so. repeat the movement, hips back, not down, till you bump the wall.

Remember, it’s a hip movement, most of the movement comes from your hips, your knees stay in the same place, they just bend enough to allow you to move your hips the necessary amount. Keep moving further away until you reach a point where you can’t reach the wall any longer and your hands are around knee level.

Well done, that’s the hip hinge. Now go practice.

Tips:

Your weight should subtly transfer to your heels. Don’t rock back onto them, just shift your weight.

Think brace, not arch for your low back. Maintain a neutral spine.

When you have a load in your hands, work hard to keep your shoulders “back.” Don’t let them get pulled forwards by the weight when you hinge forward.

Keep the bar as close to your shins as you can. Don’t let it float away, tight lats and shoulders down.

Any questions or comments would be welcome, get me here or over on the Facebook page!

Stay strong

Dave