Mike Heatlie MSc CSCS
Edinburgh Personal Trainer
Showing posts with label Weight loss diets. Show all posts
Showing posts with label Weight loss diets. Show all posts
Thursday, September 22, 2016
Training For The Special Day!
Congratulations to my clients David & Karen who have lost a ton of weight in preparation for the special wedding day on Saturday 1st October 2016!
Mike Heatlie MSc CSCS
Edinburgh Personal Trainer
Mike Heatlie MSc CSCS
Edinburgh Personal Trainer
Shape Up for Christmas!
One of the reasons why January is such a busy time for gyms and Personal Training is that many people tend to reach Christmas reconditioned and with weight to lose! Throw in 3-4 weeks of poor dieting and limited exercise and people feel awful in January (not to mention the cold and dark mornings and nights!)
We are have many Personal Training clients at our Studio in Edinburgh looking to lose weight for Christmas. 12 sessions start from £267.48 inc VAT. Contact asap to get started: info@mikeheatliepersonaltraining.com
Mike Heatlie MSc CSCS
Edinburgh Personal Trainer
We are have many Personal Training clients at our Studio in Edinburgh looking to lose weight for Christmas. 12 sessions start from £267.48 inc VAT. Contact asap to get started: info@mikeheatliepersonaltraining.com
Mike Heatlie MSc CSCS
Edinburgh Personal Trainer
Tuesday, February 9, 2016
Ten Key Things Celebrities Do to Stay in Great Shape!
1. They're motivated
Celebrities get motivated, usually through pressure, maybe vanity, but they know they're under scrutiny, some more than others, but regardless of the stimulus, in order to exercise with the required intensity, you need to be up for it, and know why you're training so hard.
Goal-setting can be a powerful motivator, so write down some short-term and longer-term goals for yourself then get to work!
2. They're consistent
Building the pyramids, building Rome, building whatever, it all took time, but consistency with time. Every quality workout, every quality meal, all adds up to a better you, a lighter you, a more confident you. Good results are achieved over time through consistent daily efforts. Great bodies are the ones from years of training and dieting, not a quick fix.
You can certainly drop 10 lbs in only a few weeks but to develop a great figure takes more time and consistency. As long as you are doing more every day to help your figure than to hinder it, then you will always be working in the right direction.
3. They're disciplined
Discipline is everything. Discipline moves us forward in our lives and careers in the most positive manner. Doing, at times, what others are not prepared to do is the making of a champion. What are you prepared to do to reach your goal? Can you find the time to exercise five times per week? Can you stay on your diet six days a week? The greater discipline you have in your life, the more productive you will be and faster you will reach your goals.
4. They make time to exercise
Every day organise your schedule as if you don't you will soon find time for other things other than exercise. Gain good time management skills and fit in a time most days for exercise. Contrary to popular opinions, celebrities do not have infinite amounts of time to exercise but they do organise their time well and fit it into a busy schedule. Make time to exercise, no excuses.
5. They're organised
Granted many celebrities have assistants to keep a tight organised schedule, but there's no reason why you can't either. Pack your gym bag the evening before, make sure you have everything. Know what workout you are about to do, the exercises, the order etc. Plan your meals for each day and have your fridge and cupboard stocked up correctly so don't have to rely on something else.
6. They hire Personal Trainers
Most people cannot afford to have a Celebrity Personal Trainer with them for every workout, but hiring a Personal Trainer even once a week, month or even just to update your exercise program will save you a lot of time and energy and will enable you to reach your goals faster. Knowledge is everything. I can give someone one piece of advice that could make them lose 10 pounds more in one month than they would do by themselves! Get some good advice, hire a trainer that will fit your budget. I know many Personal Trainers at my Studio in Edinburgh who can help! :-)
7. They know their foods
Celebrity diets are actually not too dissimilar. Some may prefer a faddy diet plan, but the fundamentals to a fat loss diet are the same. Maintain a calorie deficit, meaning that you need to have a limit on the total amount of calories you are consuming every day. You need to be eating non-processed foods, opt instead for organic foods as much as possible and avoid refined carbohydrates such as white pasta, potatoes and rice. Eat vegetables for every dinner you have, especially from the cruciferous family.
8. They occasionally cheat
Celebrities aren't robots, they're human. They crave pizza, ice cream, burgers, and chips just like everyone else. The key is though that they eat these treats on occasion, not on a regular basis. Sometimes you have to eat some tasty fatty foods just to keep you sane, but don't beat yourself up over it. As long as 90% of the time you're doing things to aid your fat loss they're no problem. The 10% won't matter.
9. They keep a positive environment
There's a saying, "It's hard to soar like an eagle, if you hang around a bunch of chickens!" Make sure the people you spend the most amount of time with are positive people who are encouraging your efforts and not ones who always eat poorly at restaurants, the moves etc. and make you feel bad for not eating the bad foods they are eating.
10. They're in it for the long haul
Fad diets don't last. Quick fix diets don't last. Find a balance of good, clean, quality nutrition and not trying to yo-yo as often. Celebrity diets are consistent and long-term. Yes they occasionally go on a particular diet for a tour, movie, or red carpet, but they will revert to their normal diet which is manageable long-term.
Use these ten key tips for staying in celebrity shape, they will keep you well ahead of the game!
Celebrities get motivated, usually through pressure, maybe vanity, but they know they're under scrutiny, some more than others, but regardless of the stimulus, in order to exercise with the required intensity, you need to be up for it, and know why you're training so hard.
Goal-setting can be a powerful motivator, so write down some short-term and longer-term goals for yourself then get to work!
2. They're consistent
Building the pyramids, building Rome, building whatever, it all took time, but consistency with time. Every quality workout, every quality meal, all adds up to a better you, a lighter you, a more confident you. Good results are achieved over time through consistent daily efforts. Great bodies are the ones from years of training and dieting, not a quick fix.
You can certainly drop 10 lbs in only a few weeks but to develop a great figure takes more time and consistency. As long as you are doing more every day to help your figure than to hinder it, then you will always be working in the right direction.
3. They're disciplined
Discipline is everything. Discipline moves us forward in our lives and careers in the most positive manner. Doing, at times, what others are not prepared to do is the making of a champion. What are you prepared to do to reach your goal? Can you find the time to exercise five times per week? Can you stay on your diet six days a week? The greater discipline you have in your life, the more productive you will be and faster you will reach your goals.
4. They make time to exercise
Every day organise your schedule as if you don't you will soon find time for other things other than exercise. Gain good time management skills and fit in a time most days for exercise. Contrary to popular opinions, celebrities do not have infinite amounts of time to exercise but they do organise their time well and fit it into a busy schedule. Make time to exercise, no excuses.
5. They're organised
Granted many celebrities have assistants to keep a tight organised schedule, but there's no reason why you can't either. Pack your gym bag the evening before, make sure you have everything. Know what workout you are about to do, the exercises, the order etc. Plan your meals for each day and have your fridge and cupboard stocked up correctly so don't have to rely on something else.
6. They hire Personal Trainers
Most people cannot afford to have a Celebrity Personal Trainer with them for every workout, but hiring a Personal Trainer even once a week, month or even just to update your exercise program will save you a lot of time and energy and will enable you to reach your goals faster. Knowledge is everything. I can give someone one piece of advice that could make them lose 10 pounds more in one month than they would do by themselves! Get some good advice, hire a trainer that will fit your budget. I know many Personal Trainers at my Studio in Edinburgh who can help! :-)
7. They know their foods
Celebrity diets are actually not too dissimilar. Some may prefer a faddy diet plan, but the fundamentals to a fat loss diet are the same. Maintain a calorie deficit, meaning that you need to have a limit on the total amount of calories you are consuming every day. You need to be eating non-processed foods, opt instead for organic foods as much as possible and avoid refined carbohydrates such as white pasta, potatoes and rice. Eat vegetables for every dinner you have, especially from the cruciferous family.
8. They occasionally cheat
Celebrities aren't robots, they're human. They crave pizza, ice cream, burgers, and chips just like everyone else. The key is though that they eat these treats on occasion, not on a regular basis. Sometimes you have to eat some tasty fatty foods just to keep you sane, but don't beat yourself up over it. As long as 90% of the time you're doing things to aid your fat loss they're no problem. The 10% won't matter.
9. They keep a positive environment
There's a saying, "It's hard to soar like an eagle, if you hang around a bunch of chickens!" Make sure the people you spend the most amount of time with are positive people who are encouraging your efforts and not ones who always eat poorly at restaurants, the moves etc. and make you feel bad for not eating the bad foods they are eating.
10. They're in it for the long haul
Fad diets don't last. Quick fix diets don't last. Find a balance of good, clean, quality nutrition and not trying to yo-yo as often. Celebrity diets are consistent and long-term. Yes they occasionally go on a particular diet for a tour, movie, or red carpet, but they will revert to their normal diet which is manageable long-term.
Use these ten key tips for staying in celebrity shape, they will keep you well ahead of the game!
Sunday, June 13, 2010
Diets lacking in key micro-nutrients
A recent study looked at four popular diet menu plans (Atkins For Like, South Beach, DASH, Best Life Diet) and concluded that they were failing to reach many of Recommended Daily Intake for 27 micro-nutrients. Best Life Diet was 55.56% sufficient, DASH diet 51.85% sufficient, Atkins was 44.4% sufficient, and the South Beach diet was only 22.22% sufficient! This means for the South Beach Diet that it only reached the RDI for only 6 out of 27 micro-nutrients!
Basically all diets (including mine!) do stipulate a calorie reduction and therefore a reduction in key nutrients. However I always recommend a multi-vitamin, Fish Oils, zinc, magnesium, and for women calcium with vitamin D.
From the study the researcher concluded:
"the conclusion of this researcher that an individual following a popular diet plan using food alone, has a high likelihood of
becoming micronutrient deficient, a condition shown to be scientifically linked to a higher risk of dangerous and debilitating diseases including cancer, osteoporosis, heart disease, birth defects and overweight/obesity. Based on this study’s findings, the belief that a healthy, balanced diet can consistently deliver, to a typical dieter, all of the essential vitamins and minerals they need, through whole food alone, is in dire need of revision. It would appear that supplementation should be considered as a viable, low cost method to achieve micronutrient sufficiency and reduce the risk for some of today’s most prevalent and devastating health conditions and diseases. In conclusion, this study recommends that all individuals, particularly those following a popular diet plan, would benefit from and should take a daily multivitamin supplement to fill the nutritional gap between where their whole food diet leaves off and micronutrient sufficiency is achieved."
Source: Journal of the International Society of Sports Nutrition 2010, 7:24 doi:10.1186/1550-2783-7-24 Jayson B Calton
http://www.jissn.com/content/pdf/1550-2783-7-24.pdf
Basically all diets (including mine!) do stipulate a calorie reduction and therefore a reduction in key nutrients. However I always recommend a multi-vitamin, Fish Oils, zinc, magnesium, and for women calcium with vitamin D.
From the study the researcher concluded:
"the conclusion of this researcher that an individual following a popular diet plan using food alone, has a high likelihood of
becoming micronutrient deficient, a condition shown to be scientifically linked to a higher risk of dangerous and debilitating diseases including cancer, osteoporosis, heart disease, birth defects and overweight/obesity. Based on this study’s findings, the belief that a healthy, balanced diet can consistently deliver, to a typical dieter, all of the essential vitamins and minerals they need, through whole food alone, is in dire need of revision. It would appear that supplementation should be considered as a viable, low cost method to achieve micronutrient sufficiency and reduce the risk for some of today’s most prevalent and devastating health conditions and diseases. In conclusion, this study recommends that all individuals, particularly those following a popular diet plan, would benefit from and should take a daily multivitamin supplement to fill the nutritional gap between where their whole food diet leaves off and micronutrient sufficiency is achieved."
Source: Journal of the International Society of Sports Nutrition 2010, 7:24 doi:10.1186/1550-2783-7-24 Jayson B Calton
http://www.jissn.com/content/pdf/1550-2783-7-24.pdf
Saturday, January 2, 2010
The 90/10 Rule for Fat Loss!
One of the major challenges individuals face with regards to healthy eating and dieting, is that almost every diet program just simply isn’t sustainable. They’re either too restrictive, or don’t allow you to consume your favorite foods and drinks. Can Personal Trainers expect their clients to immediately stop eating chocolate, ice cream, lasagna, pizza, or burritos? Behavioral change does not occur overnight and any diet that eliminates ones favorite foods is one that will set them up for failure.
Weight loss is all to do with balance and cycling your calories correctly. The 90/10 rule works well for allowing your favorite tasty foods and drinks whilst you’re still working towards losing weight. One of the best weight loss strategies is to consume regular smaller meals per day; 5-6 is very good and realistic. The 90/10 rule would work like this: 90% of the time you are consuming foods for health, energy, vitality and to make you look absolutely fantastic! 10% of the time you consume your favorite meals which are higher in fats, sugar and salt. You understand that these foods may not be too good for you, but because you are not eating them regularly, they won’t hinder your weight loss too much.
You are what you eat. You are what you repeatedly do. If you practice bad eating habits they will come back to haunt you in the form of weight gain or ill health, or both! If you were to consume 5 meals daily that would average out to be approx 35 meals per week. Using the 90/10 rule for weight loss, you would be able to consume three meals and one snack of your favorite foods. This however, doesn’t mean that the remaining 90% of the meals you consume are bland, boring, and should on the diets of farm animals. There are plenty of tasty healthy foods available and some tremendous substitutes for some of the foods you may be eating right now that will hinder your weight loss.
Burgers are a classic example. They are one of the worst foods you can consume. Very high in calories and saturated fats. Veggie burgers or soy burgers however, are an ideal substitute as they are low in fats and are a good source of protein. Pizzas can be cooked using thin based crusts, tomato sauce, lowfat mozzarella cheese, and can then be added with grilled chicken breast, peppers, mushrooms, onions, and any other healthy vegetable. We just need to be more organized and make healthier choices.
Plan your week ahead for the meals you will be having, and pinpoint days and times for you to consume 10% of your favorite foods and enjoy them to the full. You must however, balance those meals with a 90% diet of healthy and highly productive foods to have you looking and feeling absolutely fabulous!
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