FIT 1 BLOG

Let’s keep it functional!

Very rarely do you pull a heavy object off the top shelf of your closet and put it behind your head,right?

That said,when you are performing a lat pull down ALWAYS bring the bar to your chest! This way the weight is better supported and you  will avoid injury.Also make sure that your wrists are always over elbows when at 90 degrees[as shown in picture]

Since glutes are responsible for external rotation,keep toes pointed out slightly when using the leg press machine.This will make sure your butt is always engaged. Keep knees slightly bent,even at full extension. Not only will this save your knees,it will help keep tension on your legs and glutes,helping to build a stronger lower body!!

Does it mean..we switch all our food to lo or no-fat labels?Do we cut out ‘carbs’ altogether?or does it mean we eat one meal a day for a month?..No!No!No!..It means simply this,utilize more calories than you are taking in[net intake to be exact].As I mentioned above,there are many ways to do this,all of them work,NONE of them are healthy!

The best approach to weight loss nutrition is to eat a balanced meal approximately every three hours. Ideally each meal should consist of a protein[3 oz for women,5 oz for men], carbohydrates,and  fat[good fats]These smaller balanced meals provide all the nutrients a healthy body requires. Here is the neat part… it also requires more calories just to digest these smaller meals,thus resulting in more calories burned…and all you did was EAT!! net intake=calories consumed-calories burned in digestion.Throw in a little more training into your schedule..maybe an extra walk or one more day of  weights and now you have a more effective weight loss program!

Fit Tip

Eating at least 1 hour before training will ensure enough energy to get through your workout. Equally,if not more,important is your after workout meal! Make sure to eat a balanced meal within 1 hour of training to replenish any depleted nutrients you body needs for recovery . A post workout shake is always a good option.If that isn’t available…try a good ol’sandwich!! Opt for whole wheat or rye bread,some turkey,and loads of veggies[hold the mayo and butter please]Even better…have half the sandwich now and half later.