Like to know the secret of not gaining weight?

How to balance calories in with calories out.

Balancing calories is a fairly simple process.

To basically stay the same weight you need to burn off the same number of calories through the activities that you do as the food you take in. If you eat more calories that you burn then not surprisingly that excess energy is stored as fat, something that none of us want and before you know it those excess calories over the weeks, months and years are there to stay and are much more difficult to shift.

Here’s a simple equation in working out what you need to do: simply take your bodyweight in kilos and multiply this figure by 29 to get your resting metabolic rate (RMR). This is the amount of energy or calories that you need to go about your everyday business of sleeping, eating, working, watching TV, etc.

Now add the number of calories you might burn through some kind of form exercise like running, walking, skipping, swimming etc. As an example an average person might burn approximately 200 to 250 calories through 30 minutes of cardio training or intensive resistance exercise like weight training.

The total is the approximate number of calories you can eat in a day if you don’t want to put on weight and obviously if you’d like to lose some weight eat fewer calories per day.

It’s a very simplistic yet accurate method of calculating your energy in versus your energy out and doesn’t take that much effort either.

Give it a try and let me know how you get.

Best wishes as always Garth

If you’d like a FREE NO OBLIGATION chat about your weight email me for an appointment and we’ll get you sorted.
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Stress is really bad for you isn’t it?

Stress is a funny old thing and can arise from any kind of thought or situation that makes you feel frustrated, angry or anxious.

However, stress really is an inevitable part of life and in small quantities it can be incredibly motivating, empowering and productive.

But as we all know too much stress can have the opposite effect completely and can undermine your health, make you feel ill and leave you susceptible to infection, heart disease or even depression, all those things we really don’t want in our lives.

You don’t need me to tell you but isn’t it horrible how habitual and persistent feelings of stress and anxiety can interfere in the way you live your life. When we are anxious or afraid (fight or flee syndrome) our bodies produce adrenaline so that we can react instantly to any given situation, however, if we do neither, fight or flee,  but remain in a constant state of anxiety the adrenaline still keeps pumping through our bodies  and builds up tension to an unbearable point!

Why exercise helps

We all know how good exercise can be to help to alleviate stress and anxiety and can help to reduce those feelings before they actually turn into depression or something even more serious like an incapacitating illness. The release of those wonderful feel good endorphins decrease tension and lift and stabilize those mood swings and improves sleep which is an added bonus.

Stress and anxiety also has a strange way of making you feel helpless and at the mercy of external forces but exercise and feeling good is empowering and it’s very important to find an exercise that suits you, your personality and your lifestyle. That way you’re more than likely to keep at it!

How often?

It makes sense to try and exercise for about 30 minutes three to five times a week if you can manage it. If you like running, aim for 3-5 miles without stopping, or if you can’t run that far, try running 100 yards and then walking 100 yards alternatively.

Circuit training should also be done around 2 to 4 times a week as part of your weekly training programme with a day off in between to rest, recuperate and mend, which is incredibly important.

On rest days if you feel like it, walk for 30 minutes. Try to set yourself small daily goals and focus on consistency rather than perfection as it’s important NOT to turn your exercise sessions into a stress test or a guilt trip.

It’s much better to take a regular walk for 15-20 minutes than to wait until the weekend for a three hour marathon session that will kill you off in the process and certainly de-motivate you.

Enjoy your exercise and have fun, remember life is for living!

Best wishes Garth

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Wahay! How to feel good all day long!

Keep your fingers off that snooze button!

Being rudely awoken on a cold winter’s morning isn’t most people’s idea of fun but try to resist the temptation to hit the snooze button and rollover for another crafty forty winks.  Studies have actually shown that if you LEAP out of bed seconds after the alarm has gone off you’ll be more alert, refreshed and remain less tied throughout the day.

Once you’re up and about and singing in the shower power yourself up with a lovely bowl of porridge topped with fruit and yoghurt. The carb hit will give you instant energy while the protein this combination provides will keep those energy levels up throughout the morning.

Having an egg sandwich and a glass of milk with its choline content which is a nutrient found in milk, liver, beef and eggs can sharpen up the old brain box, awesome for multi tasking.

Swap your choccies and your biccies at your tea breaks and have a flake instead if you need to satisfy your sweet tooth. If you really can’t do without those biscuits try to have a couple of garibaldis at 36 calories each instead of your usual two or three chocolate digestives.

Go for a run and really power yourself up. Try running or jogging for 25 minutes at a leisurely 6mph, which works out to around two and a half miles at ten minutes per mile (way to go!!!)

Relax and take your telephone off the hook or switch off the dreaded mobile. Being constantly bombarded is the last thing you want when you get home and being subjected to it all evening long can actually make you feel ill as well as it lowers your immune system.

Side step your comfort bacon buttie late at night as it’s not such a good idea to go to bed with a stomach filled with high calorific food. In addition avoid foods with the amino acid tyramine such as in bacon, peppers, cheese and red wine because this can lead to sleeplessness.

And as usual if you would like some FREE no obligation advice on your lifestyle, nutrition or exercise, email me for an appointment and I’ll be happy to help.

Best wishes Garth
Like to know how your eating is affecting you? Gimme a call

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Want to do it fast, easy and as cost effective as possible?

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Like to know how to stay energized throughout your workouts?

Here are few easy moves that will help you along.

In the winter which is creeping up on us very quickly, try to train at lunchtimes.

You’ll never motivate yourself before work and you’ll definitely feel too lethargic afterwards. As an added benefit a lunchtime workout gives you a massive afternoon burst of energy!

Ideally you should also be training yourself to eat small regular meals which will help to make you feel energized all day long. The last thing you want to do is have a large meal and then go and workout but you don’t want to be feeling hungry either.

Try to have a small snack about 45 minutes before a workout, like a handful of nuts and some berries.

Get yourself moving by doing things like dynamic stretches and some mobility work which is a great way to get in the mood and the move that blood around your system.

You can use a simple long wooden stick or resistance band to really mobilize yourself. Grab the stick with a wide grip and lift it over your head and behind you.

Try to get your hands closer and do it again. This is a great exercise to open up your chest and loosen your shoulders if you’ve hunched over a desk or computer all morning.

A great way to get tuned up and in the mood is to use a great warm up known as the Burgener warm up. Do it with a long stick or PVC pipe and it will warm up your entire body ready for the workout to come.

You also need really firm foundations like a strong core, glutes and abdominals, because when these groups fire off together it forms a super stiff foundation to help support you whatever you lift or pull.

It also makes sense to fuel your body after your workout as this when it really is crying out for nutrients. Try mainly protein like chicken, fish or vegetables and some fresh fruit. If you can’t eat for a while try to get a protein shake down your neck fairly soon afterwards.

Try to keep your workouts nice and short as well, I usually find that 45 minutes is just the ticket for me and doesn’t tire me out at all, in fact it has the opposite affect and really does fire me for the rest of the day. If you train any longer you’ll more than likely find not only your energy levels dropping but also your enthusiasm.

The more you train the more you should rest and of course it depends on your lifestyle and how busy you are. Try to aim for around four sessions a week if you can but only if you’re getting enough sleep and if not or you’re feeling tired skip the workout and go for a walk.

If you would like a FREE no obligation chat about your lifestyle, nutrition or exercise emails me to arrange a telephone appointment.

Best wishes Garth
Like to know how your eating is affecting you? Gimme a call

Fat burning furnace ebook

Subscribe or miss out!

Want to turn your body into a fat burning furnace?

Want to do it fast, easy and as cost effective as possible?

Subscribe to my newsletter and grab this great report – for free.

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