Just 3 things W/e 29/11/20

Holy moly. Only 4 weeks and Christmas will be done and we’ll be eating left over turkey and stuffing sandwiches until we don’t want to even see turkey for 364 more days.

You can’t pour from a broken cup

There is a saying that you can’t pour from an empty cup. And that’s perfectly true, you have to take care of yourself in order to take care of others and do what you need to do.

But I was thinking about that idea this week and you can look at it another way: You can’t pour from a broken cup.

We all have a number of responsibilities and demands on our time and energy. Taking some time for ourselves goes a long way to ensuring we have the energy to handle those demands without it taking too big a toll on us. But taking some time to physically improve our abilities makes sure that we can continue to deliver on those demands.

Training allows us to build the physical strength, fitness and resiliency (both mental and physical) to help us push through and complete what we need to do. Whether that is playing with our kids or grandkids, having the stamina to push through to the end of a project, or handle the stairs in our own homes without the need for help, it’s vital that you work on your strength and fitness.

It’s not uncommon for me to hear from clients with kids, particularly female clients, that they feel a certain amount of guilt in taking the time for training. And, as a dad, I get it. But that 3-4 hours per week can make a massive difference to their energy levels, give them the strength to handle whatever comes their way, and give them the fitness to keep up with all they have to do, both as a parent and with every other hat they wear throughout the week.

So take the time, use it well, and reap the benefits.

 

All about calorie cycling

Calorie cycling isn’t a new bike related exercise fad, but a way you can manipulate your calorie intakes over the course of a week to match your lifestyle and get great results.

The thing with fat loss is that it requires a calorie deficit to happen, without it you just won’t get the result you are looking for. But it doesn’t mean you have to be in big deficit every day and any straying from that will ruin your progress.

You’re results are the result of what you do most of the time. So if trying to be in an over ambitious calorie deficit means that you’re fine Monday to Thursday, but then you are so hungry that you binge on all the tings you want from Friday through Sunday, you’re not going to get very far. And  you’ll likely decide that dieting doesn’t work and what’s the point and quit. And you don’t get anywhere by quitting.

How about we make it a bit more reasonable an approach?

Here are 2 ways to adjust your calories to your needs.

For both of these I’m going to use the same indivduals numbers worked out as follows.

They are 80kg, aiming to get to 70kg. (I don’t like weight goals but a rough guestimate of where they think they should be is necessary for working out the numbers).

Step 1. Turn kgs into lbs. 70 x2.2 = 154lbs

Step 2. Multiply by 10 and 12.

154×10 = 1540kcals (low calories, bigger deficit)

154×12 = 1848kcals (higher cals, easier deficit)

This gives you a range to hit and still be in a deficit.

So let’s use these in a couple of examples.

Option 1: Living for the weekend. 

If you have a pretty standard, routine week and like to indulge a bit more at the weekend, this is for you.

Mon-Thurs aim to hit the low mark each day, 1540, with around 100g of protein.

Fri-Sun hit the higher mark of 1850/1900 with the same 100g target for protein.

You’ve given yourself a bit more wiggle room on the days you tend to want to eat more, whether that’s a pizza night, going out for a coffee and slice of cake, or a more indulgent breakfast.

You could even go 1500 on an extra day and use the cals you’ve saved to add onto one of the weekend days, giving you around 2300 and you’d still be in the calorie deficit you need, while enjoying a more indulgent day.

Option 2: Fueling your progress

The other option is to use the higher calorie days on your training days to give you a bit more “go” to get the best out of your sessions. The thing to remember here is that you don’t workout to burn calories. You workout to get stronger, add muscle, and improve your fitness. So adding some extra calories, particularly around your training sessions, allows you to work harder and recover better.

So if you workout on Mon, Wed and Sat, you make those you higher calories days, then on your non-training days, you make that your lower target. Always remembering, of course, that you are aiming for your protein target too.

There are a lot of ways to work your calories around your needs and preferences and still get results. Experiment a little and see what is right for you.

A dead bug with a twist

Exercises come in and out of programs based on a few factors:

  • Client needs and ability
  • Equipment or space limitations
  • Whether or not I remember them

This is one I re-discovered this past week and is a great option for taking your deadbugs up a notch.

As with the standard deadbug, you get a lot of anterior core work as you try to resist the pull of your moving leg on your hips. You have to actively tuck your pelvis back against the load of your leg.

Adding in the cross body reach not only adds a co-ordination wrinkle, but it tries to spin you out of position and adds to the work your obliques have to do to hold you in a solid, flat backed position.

Go light.

Have a great week,

Dave

 

P.s. If you haven’t checked out my last post covering all things deadlift, you should probably do that now!

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