Exercise certainly makes a fat-loss programme easier, I think we all realise that, right?
There are many forms of exercise, from walking, jogging, cycling, interval training, sports, weight training, the list could go on…

But what’s the best? Well if you’re creating a calorie deficit then they will all yield results, but in our opinion getting in the gym and using the weights is our number one choice to supplement a fat-loss programme.

Why?

1. You will add lean muscle, which will in itself make your body burn more calories. (Think… becoming a higher powered car!)

2. The training itself tends to replicate interval training in that you’re working hard for a short period, resting, then repeating. Interval training has shown to be highly beneficial and burn 9 times more body fat than lower intensity exercise.
3. It works for everyone, no exceptions. Women, you won’t become “bulky”. Men, you won’t turn into a bodybuilder by accident. Aside from the way it will make you look, it will probably improve your posture too, and that is always a good thing.
4. It improves the way your body handles any naughty food you may have. If you eat a slice of cake and you’re a sedentary individual spending a lot of time sat, that intake of sugar and mass calories will probably store as fat. A person who is fitter and uses weight training will handle these foods better, driving the carbohydrates in the food to muscle, to refuel and go again.

Finally, it is easy to keep weight training fun and varied so you don’t get bored. You can train different body parts, include “super-sets” or “drop-sets”, include circuits or challenges, and progress is really easy to monitor.

Our Get Lean plan includes a sample programme that includes some weight-training protocols. Ready to start your journey?

I don’t want to create a debate, because there isn’t one, and I always recommend varying your exercise…

However, a question I am asked regularly, “what’s best for burning fat, weights or cardio?”

In a 45 minute gym session, cardio will more than likely burn more calories than lifting weights.
HOWEVER… Hold that thought…

Once you step off that treadmill, crosstrainer or bike, the calorie burn immediately returns to normal levels.

45 minutes of lifting weights may burn less calories (remember how much time is spent resting between sets), but the repair and recovery process long after the session will have you burning calories for long after. Some people say up to 36 hours. It’s called EPOC (Excess Post-exercise Oxygen Consumption).

It is impossible to measure accurately, but 2 hours after your weights session you could be laid on the sofa burning up to 9x more calories than after a cardio session.

My recommendation? Do what you enjoy, but don’t under-estimate the effects of resistance training with a bit of cardio training thrown in.

Whether you're looking to add muscle or lose body-fat then consuming a high protein diet must be a priority. With approximately 80% protein per serving, Whey is an ideal supplement to add to your diet. Sometimes it is difficult to meet your protein requirements for the day through animal food sources, so adding a shake in can top up your intake.

When looking to lose body-fat retaining your muscle tissue becomes important. Should your protein intake fall too low then a calorie deficit (needed for fat-loss) will result in muscle breakdown. Using Whey Protein is a great addition to help prevent this.

Whey is a complete protein source, with reputable brands producing Whey that contains all 9 essential amino acids. But... Whey is a SUPPLEMENT, which suggests it is an addition to a good FOOD intake. If you're consuming lots of processed foods, alcohol and trans-fats then drinking protein shakes is not going to produce the results you want. Think of it like buying expensive alloy wheels for a car with a knackered engine!

We have an affiliation with MyProtein who we have used and trusted for over 4 years now.

Click Here To Visit MyProtein

We recommend "Impact Whey Protein"
(103kcal per 25g serving, 21g protein, 1g carbohydrate, 1.9g fat).

Discount:
New Customers: "GETLEAN15"
Existing Customers: "GETLEAN8"

Each year, January the 1st comes, and it's "new year new me". The mission is to get fit, slimmer, be healthier.

But in truth, how many of these people, who set off with the best of intentions, actually succeed?

The majority quit after 4 days.

Why?

The jump from eating mince pies, drinking alcohol and emptying boxes of chocolates to then exercising every day, attempting to eat optimally and not going out for a drink with your friends is too much. It's a huge lifestyle change. It's too big a jump to break all those habits in one go. But everyone tries it. You'll then start to see exercise as a chore and a punishment for eating sh*t food.

0 gym sessions a week to 5-6 is not realistic.
4 take-away's a week to 0 take-away's a week is not realistic.
It's pressure most people can't withstand.

We are creatures of habit. We don't like it when someone comes along and tries to break our habits.

When you can't hack the total overhaul you'll get despondent, crave that pizza or Chinese, and end up back at square one and "start again on Monday". We've all done it. Don't overwhelm yourself with restrictions.

All our success stories have been built around making small changes, bit by bit. When progress slows, there is always something to change. Let's focus on making small changes to your nutrition, your training and your lifestyle.

Drinking water is kind of essential right? If you don't, you die.

A huge number of people are dehydrated at any one time. Most new clients when they come to me and complete food & drink diaries simply don't drink enough. But will drinking water help you lose weight?

Within 10 minutes of drinking water, it temporarily increases your metabolism by 24-30%. This means your body burns slightly more calories.

As you’ll now be more hydrated you’ll have more energy and without being too aware you will move more - burning more calories in the process.

If the water is cold, your body will expend more energy warming it up (means burning more calories).

Drinking water before meals can also slightly suppress your appetite, meaning you’ll eat less when it comes to mealtime.

It’s believed drinking half a litre of water burns 23 calories. They all add up...

If you consciously make an effort to drink more water you’ll probably swap water for one or two of your normal drinks like coffee, tea or a juice. That’s another calorie save!

It’s a subtle change to your diet and lifestyle that will really help, and it's free.

Grab my free fat-loss starter guide here - you'll also receive some of my clients' recipes that helped them succeed.

You will constantly hear people say "I've got a slow metabolism" and you've probably got a friend who seems to be able to stuff their face without gaining weight because they've "got a fast metabolism".
The truth is there is no such thing as a fast or slow metabolism. To make this easier I want you to think of it as "high" or "low" metabolism. Let's for a moment think of us like cars, every car burns a different amount of fuel, some a lot, some not so much. We are the same. An athlete will have a "high metabolism", an old lady in her 80's sat all day will have a "low metabolism".
What can make our metabolism higher?
I heard someone today say "drink water with lemon in it increases your metabolism". Highly unlikely I'm afraid. Consuming a lemon is not going to make your body burn more calories.
The two best ways to increase your metabolism and burn more calories are to add muscle and to move more. The more muscle you add, the more calories you will need to maintain the muscle tissue, and the more you move the more calories you burn.
Quite simple really....
When devising training programmes to go alongside our diet plans we maximise ensuring your metabolism is as high as possible...

Want to start your journey? Buy your plan HERE

Any questions? craig@getleanstaylean.uk

Our food is made from 3 macronutrients; Protein, Carbohydrates and Fats. All 3 have their roles within our body. Previously people have adopted diets based around “low fat” or “low carb”, based on the belief that they make you gain weight (complete garbage FYI).

Here’s why all 3 have their importance:

Protein:
The most talked about macronutrient in the fitness industry. Vital for muscle growth, repair and development, it is also required for cell & immune function and many others.

Fats:
The most controversial macronutrient, but hopefully people are less scared of fats nowadays. They’re a great source of energy, essential for cell health, hormonal function and efficient nervous system. They’re split into saturated and unsaturated, with unsaturated split into “poly” and “mono”.

Carbohydrates:
Carbohydrates provide our body with an energy source, essentially glucose, consumed by your brain, liver and your muscles. They’re labelled the enemy but carbs from the right sources are important.

To simplify, there are processed and unprocessed carbs. Processed are typically flours, breads, sugars, pastries, all products that have involved humans to alter them and make them more appealing to consume. Unprocessed are typically still in their natural form; fruit, vegetables, beans, potatoes, quinoa, rices.

People often cut carbs right back or eliminate them completely in the belief that they are making them store fat. The underpinning reason for carbs being reduced is that they’re simply less essential than protein or fat. Cutting protein or fat from your diet would have health consequences, whereas cutting carbohydrates back has less detrimental effect. They’re not the enemy.

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