Nutrition variables image

Nutrition variables image

Nutrition variables in order of MOST important to LEAST important for fat loss:

  • Calorie Deficit: fat loss will not happen unless you sustain this. A general consensus is that you should not have a calorie deficit of any more than 500kcals.
  • Adequate Protein: If your goal is fat loss you should try to aim to have 1gram of protein per pound of Bw. This will ensure that you maintain and build muscle. Also, protein has a metabolic effect whereby 30% of the calories in protein are burnt in digestion.
  • Food Quality: Once the above are ticked off then food quality should be your next priority. A general rule is to aim for 10-12g of Fibre for every 1,000kcals you consume e.g if you consume 2,000kcals then you should be getting 20-24g fibre.
  • Meal Frequency/Timing: People often think they must eat every couple of hours to keep their metabolism working, but in reality, this won’t have a massive impact on you’re fat loss goals. As long as you are maintaining a deficit and getting adequate protein, you can fit your meals around you’re lifestyle. Of course, common sense prevails here, as if you know you have a workout then you want to make sure you are eating to fuel yourself before and after.
  • Supplements: these are as the name states supplements – therefore should be used accordingly. They are not meal replacements or magic formulas, they can be used to increase you’re protein intake or improve overall bodily function which in turn support you’re fat loss goals.
how to track progress image

how to track progress image

 

When it comes to tracking progress, whether it be in terms of your nutrition or training, it is important to consider what metrics we are using to do this. For example, a personal goal may be to simply reduce bodyfat and they might use the weight on the scales as the determinant as to whether they have made progress or not. However, the weight on the scales will fluctuate daily and weekly due to a host of factors, including, water levels and hormonal changes. Therefore, when trying to measure progress, it is best to use a range of sources. While weighing yourself can be an indicator, the most important way to track your progress is from Progress photos, measurements and body fat percentage tests, and collectively all these methods will give you a much more well-rounded l, reliable result. 👌🏼

For more information about our Fitness Programs please click here.

 

supporting your immune system image

There may be some things we cannot control when it comes to the coronavirus, but one thing for sure we can take control of is making sure we stay as healthy as we can to protect ourselves from the virus. –
Sleep
Getting good quality sleep is essential for proper immune functioning and recovery. Quality is just as important as quantity here so try to avoid caffeine in the evening as well as going on your devices before bed.
Stress management
Research shows that long term stress reduces immune system function. Yoga, mindfulness and meditation have all been found to help with this.
Exercise
This is probably the number one thing you can do to help keep your immune system functioning the way it should. Exercise helps to flush bacteria out of the lungs and airways.
Fruit&veg
Fruit and veg offer a lot of vitamins and antioxidants that help our body absorb nutrients and function properly.
Vitamin C & Antioxidants
Vitamin C and antioxidants support various functions of the cells involved in our immune response. However, some people may suffer stomach issues with too much vitamin c, so if you are getting enough from your diet there is no need to supplement.
Omega 3
Omega 3 is something we generally lack, especially in western society. Getting adequate amounts enhances the activity of immune cells known as white blood cells. Oily fish such as salmon is a great source of omega 3.
Limit processed foods
We have trillions of tiny bacterial cells in our gut which actually help us to break down food, absorb nutrients and keep toxins out. So when we feed them processed food with large amounts of salt, sugar and trans fat, the wrong type of bacteria and yeast starts to grow to impair our immune system.
Limit alcohol & smoking 🥃🚬
Alcohol and smoking affect the respiratory system. Excessive drinking and smoking impair the function of immune cells in the lungs and upper respiratory system, leading to increased risk for pneumonia.
Vitamin D
Deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection.
#stayhealthy

WHY THE SCALES DON’T TELL THE WHOLE STORY Image

There are many factors that cause weight fluctuations. For example, the amount of water you are holding. This is especially important for you ladies, because in the days before your period, oestrogen and progesterone rapidly decrease. These hormones control the way your body regulates fluid. When these hormones fluctuate, the tissues in your body accumulate more water. The result is water retention. So, the next time you step on the scales remember what that weight is exactly is, and if you are going to weigh yourself try to make it the same time of day-ideally in the morning before you eat or drink anything, for a more accurate reading ✅
#gym #weight #scales #weighingscale #weightloss #fatloss #motivation #nutrition #teamadc #gymmotivation

Facts about Fats Image

Although in previous years Fats have been demonized, they are essential for our body’s functioning. However certain types of fats have been found to be more beneficial than others. For example, unsaturated fats with a higher omega 3 to 6 ratio have been found to reduce inflammation, whereas trans fats found in processed foods increase inflammation, which leads to disease. Here are a few reasons why Fats are important for body composition and performance:
-Regulates hormones such as testosterone which is important (not only in males but in females too) for muscle growth. In turn, the more muscle mass you build, the more calories you will burn at rest, thus decreasing your body fat levels.
-Keeps you fuller for longer. This especially important while on a calorie-controlled diet. However Fats are 9kcals per gram, so more high-fat foods means you will need to reduce your carbohydrate intake to stay within your calories.
-Regulates blood sugar levels and provides energy over a longer period. They are the next source of fuel after your (glycogen) carb stores are depleted.

VITAMIN D Image

Why is Vitamin D important?
Vitamin D helps your gut absorb calcium, which is essential for strong bones and teeth. In your blood, vitamin D is needed for the absorption and utilisation of calcium and phosphorus, which work together to maintain bone health. But vitamin D isn’t just about bones, it’s also important for muscle function, cognitive function and immune health.
Where can I get Vitamin D from?
Often referred to as the “Sunshine Vitamin”, we get Vitamin D through Sunlight. It is also found in some foods such as oily fish, eggs and mushrooms.
Are Vitamin D supplements recommended?
With as little as 15 minutes of sun exposure per day and a diet rich in Vitamin D foods, you don’t need to supplement. However, in the winter months especially, you may not be exposed to the same level of sunlight and therefore a Vitamin D supplement may be recommended.
#VitaminD #SunshineVitamin #Supplement #Nutrition #Health #Immunesystem #TeamADC

WEIGHT LOSS vs FAT LOSS Image

When dieting it is important that we understand the difference between Losing weight and losing body fat. As we can see it is far more beneficial for us to focus on reducing body fat. In order to achieve this, we want to be in a calorie deficit, consume enough Protein/unprocessed whole foods and focus on strength training.
#TeamADC #Fatloss #Weightloss

Supporting Your Immune System Image

Supporting Your Immune System Image

There may be some things we cannot control when it comes to the coronavirus, but one thing for sure we can take control of is making sure we stay as healthy as we can to protect ourselves from the virus.

Sleep 🛏

Getting good quality sleep is essential for proper immune functioning and recovery. Quality is just as important as quantity here so try to avoid caffeine in the evening as well as going on your devices before bed.

Stress management 🧘🏻‍♂️

Research shows that long term stress reduces immune system function. Yoga, mindfulness and meditation have all been found to help with this.

Exercise 🚴🏻

This is probably the number one thing you can do to help keep your immune system functioning the way it should. Exercise helps to flush bacteria out of the lungs and airways.

Fruit&veg 🥦🍎

Fruit and veg offer a lot of vitamins and antioxidants that help our body absorb nutrients and function properly.

Vitamin C & Antioxidants 🍊

Vitamin C and antioxidants support various functions of the cells involved in our immune response. However, some people may suffer stomach issues with too much vitamin c, so if you are getting enough from your diet there is no need to supplement.

Omega 3🍣

Omega 3 is something we generally lack, especially in western society. Getting adequate amounts enhances the activity of immune cells known as white blood cells. Oily fish such as salmon are a great source of omega 3.

Limit processed foods🌰🍩

We have trillions of tiny bacterial cells in our gut which actually help us to break down food, absorb nutrients and keep toxins out. So when we feed them processed food with large amounts of salt, sugar and trans fat, the wrong type of bacteria and yeast starts to grow, impairing our immune system.

Limit alcohol & smoking 🥃🚬

Alcohol and smoking affect the respiratory system. Excessive drinking and smoking impair the function of immune cells in the lungs and upper respiratory system, leading to increased risk for pneumonia.

Vitamin D🌞

Deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection.

#stayhealthy

What are carbs and what are they used for

What are carbs and what are they used for

What are carbs and what are they used for? 💭

Carbohydrates are a macronutrient that provides energy especially during high-intensity exercise such as resistance training. Unlike Protein and Fats, Carbohydrates are not essential nutrients and you technically don’t require any to survive. However, they are essential for maximising performance in high-intensity exercise. Like Protein, Carbohydrates are 4 calories per gram.

There are 3 main types of carbohydrates; sugars, starches and fibre. They are called ‘simple or ‘complex’ based on what the body does with them. Simple Carbohydrates are high sugary foods like chocolate, sweets and cakes and are broken down and released into the bloodstream a lot quicker than Complex Carbohydrates, like oats, potatoes and brown rice. This is why generally if on a calorie-restricted diet you want most out of your Carb sources to come from Complex Carbohydrates as they will give you energy over a longer period of time. 💯 #NutritionAndMindset

DOES NUTRIENT TIMING MATTER Image

Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. One classic example is having a protein shake right after your workout to capitalize on the so-called ‘anabolic window’. For years, this was regarded and still is to some degree as a must if you want to build muscle. However, the recent research actually shows that this matters a lot less in reality, as long as you focus on hitting your daily protein requirements and calories. Another myth is to “cut carbohydrates at night to lose weight”. This reduction of carbs simply helps you reduce total daily calorie intake, creating a calorie deficit – the key factor in weight loss. The timing is not important. In contrast to eliminating carbs at night, some research actually shows carbs can help with sleep and relaxation. This may hold some truth, as carbs release the neurotransmitter serotonin, which helps regulate your sleep cycle. Based on the health benefits of a good night’s sleep, evening carb intake may actually be beneficial, especially if you have problems sleeping.

So, what the research is showing us is that food timing matters a lot less than previously thought. Instead, focusing on your overall daily intake of calories and nutrients is much more vital 💯