GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “weight”

The scales

Hi there!

This won’t be a long post but hopefully help some people who, like me, tie too much relevance to the a number on the scales!

I decided to weight myself everyday I worked out for a week to see the fluctuations. I weighed myself directly after my workout! Here are the results;

Tuesday 54.4kg
Wednesday 54.6kg
Thursday 54.2kg
Friday 54.5kg
Saturday 54.6kg
Sunday 54.5kg

As you can see my weight never stayed steady, nor did it continuously increase or decrease. I went up and down throughout the week. These numbers were from last week and today I weighed in at 54.7kg (I usually weigh myself every Friday whilst I’m putting on weight, to make sure I don’t lose anymore). The key thing to notice here is that the scales aren’t everything! If you are looking to lose weight, then use the scales occassionally to ensure you’re staying on track but don’t use only the scales.
Take measurements of your waist, thighs, chest etc. These will be a better indicator if whether you’re shifting any excess fat whilst maintaining muscle. Muscle weighs more than fat so the numbers on the scales won’t give you any form of decent indication as to your overall health when you get to a point were muscle mass becomes more important than your fat.

Also, don’t just rely on measurements and numbers. Set performance goals like running a 5k in 30 minutes, squatting x amount of kilos, completing a Tough Mudder. All of these little goals can not only help you see improvement but can help keep you motivated.

Scales are inherently unrealiable and can make us feel rubbish!

Have an absolute blast this weekend guys, hope the weather is as nice as it is here in Madrid!

Gym Bug

Advertisements

Macros

Hi there!

Discovered a brilliant image today on Facebook from The SFN Expo Facebook page. Macros are essentally your daily calori requirements, broken down into detailed calorie requirements for protein, fat and carbohydrates. Some people don’t like calculating macronutrients as they don’t feel it helps attain their fitness goals. However, if you’re interested in calculating your macronutrient requirements, you can do so following the steps below;

  1. Calculate your Total Daily Energy Expenditure
    (Weight in kilograms x 2.2) x (Number training hours per week + 9-12*)
    *you must select your intensity rate here for training, 9 being low intensity and 12 being high intensity)
  2. Calculate your protein requirements (in grams)
    Weight in kilograms x 2 grams (you can adjust this but try stay within 1.4-3.0)
    Multiply this by 4 to get calorie requirements from protein.
  3. Calculate your fat requirements (in grams)
    Weight in kilograms x 1 gram (adjustable but try keep this above 0.7)
    Multiply this by 9 to get calorie requirements from fat.
  4. Calculate your carbohydrate requirements (in grams)
    Total Daily Energy Expenditure- (Calories from protein + Calories from fat)
                                                          4
    Do not divide by 4 to determine your calorie needs from carbohydrates.
  5. Calculate your fibre intake (in grams)
    Total Daily Energy Expenditure
                      100
    It is advised to keep it at around 15g

I was curious about why you would consider calcuating your macros and found a great article on BodyBuilding. They give reasons to macro and reasons not to. I recommend reading the whole article on their website but the reasons are as follows;

Reasons to Macro;

1) You’re lean but you want to be leaner
2) You have no concept of what “enough protein” means
3) Your body signals are out of whack
4) You have a deadline to meet

Reason not to Macro;

1) Your neurosis gets you nowhere
2) You’re a macronutrient veteran
3) You just got your feet wet
4) You want to be healthy, not freaky shredded

There you have it! Macros all summed up. I calculated mine out of interest and my Total Daily Energy Expenditure is apparently around 1604 calories per day with workout intensity of 10, I do a lot of HIIT however, so when I shifted it to 12 (out of curiosity) it said I needed 1814 calories. I wrote a post recently about calorie calculators if you’re interested in seeing how different online calculators calculated my needs differently!

Have a great weekend!

Gym Bug

Calorie Requirement Calculators

Hi there!

I decided to take a look at online calorie calculators that are supposed to give an indication of how many calories you need to consume to lose weight. I’ve done this to show you that these can be widely different but can give you a very rough guide to the number of calories you should consume (not including exercise unless stated)

My Calorie Counter; 1942 calories

Calorie King; 1100 to 1300 calories

Fitness Magazine; (with exercise level included) 2395 calories

WebMd; (with exercise level included) 2000

Anita Bean’s Calculation; (with exercise level included) 2788 calories

These are 5 of many different ways of calculatng your Basal Metabolic Rate (BMR) and required calorie intake. However, these are clearly vastly different from each other. It seems I should be aiming for around 2000, which is the guideline daily amount for adult females. You can also get it professionally checked by having a test conducted to measure your BMR using heart rate, CO2 production and working you to exhausting which is significantly more accurate.

I just wanted to let you see that these calculators cannot be taken as the law for losing weight! Eat well and exercise regularly and you can do this!

Gym Bug

10 Diets in 50 Days

Hi there!

I found this interesting article from the Daily Mail (not the most realiable but it seems more of a diary from a general person). It’s written by Andy Leeks, who decided to try 10 different diets in 50 days after years of struggling to stick with any diet plan. He chose the following diets;

“the 5:2 diet; the Special K diet, where two out of three meals are replaced by Special K cereal or snack bars; following NHS guidance for a healthy diet; a juice fast; the high-fat, low-carb Atkins diet; a raw food diet; the baby food diet (replacing two out of three meals a day with tiny jars of baby food, in order to cut calories); calorie counting using a mobile phone app; the grapefruit diet, which involves having either grapefruit or grapefruit juice before or after each meal, supposedly to boost fat-burning; and the cabbage soup diet.”

I think what’s the most interesting, is that whilst he lost weight on all the diets, he said the NHS guidance for a healthy diet was the easiest and most enjoyable to follow. He lost a total of 4lbs on that diet, which was not the most he lost in 5 days (5lbs on the Special K and 5:2 diet) he said his mood was better and he enjoyed it more.

I thought I’d share this because this shows that you don’t need faddy diets to lose weight. It’s not a “2 week eat right, lose weight, be fine” type of thing. If you at a balanced diet and exercise regularly you can lose weight without eating cabbage soup all day (not fun I’d imagine).

The NHS Guidelines are great and have loads of tips, advice and recipes to check out!

Faddy diets DO NOT WORK. You’ll see short term weight loss and long run gains (somtimes even more than you lost). It takes time and effort to get a healthy diet going but once it’s your lifestyle, it’s dead simple.

Gym Bug

I’m trying something new!

Hi there!

So I’ve decided to mix up my gym routine completely in an attempt to tone up more and put on more muscle mass. I’ve decided to now have “body part days” in the following format;

Day 1; leg and bum day
Day 2; arm, back and shoulder day
Day 3; cardio

I will then repeat this process again to maintain my usual 6 days a week at the gym!

I decided it was time to change up my routine and doing 3 days of cardio was seeing me not gain enough muscle mass (I was losing weight, didn’t want that). Mixing up also means more motivation as I’m not stuck doing the same again.

I shall keep any readers updated on how I think it’s going! First time I focus so much on my weight lifting!

Gym Bug

Tom Tom Runner Cardio GPS Watch

Hi there!

A while ago, for my birthday, I was given the Tom Tom Cardio GPS Watch. It’s been months since I received it but I wanted to give it a really good go before I spoke about it. And, since there’s been a couple of gaps in posts and I’m wide awake at 6am I thought I would tell you a little bit more about it! What appealed to me about it was the fact that it has a heart rate monitor, which is a more accurate measure of calorie burn and fitness improvement. It’s a great way to keep track of how well you’re doing throughout your training and that was a major appeal to me. The heart rate monitor is also not a strap around your chest (which I’ve heard can be annoying). The heart rate monitor is placed underneath the watch face and is an optical monitor. A rather bright green light (do not look into it) will appear when the watch is active and this measures your pulse on the top of your wrist to measure your heart rate. Another appeal is the GPS tracking device that is very accurate and can be paired with an app on your laptop, smart phone, tablet etc to get a really nice looking presentation of each of your runs and your progress.

Fit The fitting of this watch is important. The heart rate monitor will not work properly unless it’s placed in the correct place on your wrist, which is just above the wrist bone. It’s not uncomfortable fortunately, even though you have to fasten the watch in such a way the watch fits snugly. The fit is tighter than I wear a normal watch, but the wide strap makes it more a comfortable fit . The strap is wide and fastens very securely, so there’s no movement on the run (at least there shouldn’t be it you’ve tightened it enough). Once fitted, the watch is pretty quick at detecting your heart rate.

image image image

Use Once you’ve excitedly torn the watch from it’s impressively sturdy plastic box you need to charge it. It’s a relatively quick process and once it’s charged it’s very easy to get started. You can fill in all your details regarding your age, height, weight and gender to get accurate readings. It is also possible to have it in pounds or kilograms, miles or kilometres and centimetres or feet. Once fully charged the battery lasts between 4-6 hours, depending on length of your runs. Using the watch is really easy. There is one large button underneath the watch face that you use to navigate through the menu. There’s 3 options for running; run, treadmill or stopwatch. You can custom the run into sprint, speed, endure, fat burn and easy. It’s a super easy watch to navigate which is brilliant. Also, I know other runners who have touch sensitive watches and running in the rain makes it a nightmare sometimes to use them, this one does not have this problem! It is also waterproof (although I do not recommend showering with it on). The GPS element of the watch is also quick. I typically don’t initiate the GPS loading until I’m outside walking towards my gate and usually by the time I’ve gotten to the gate (about 30 seconds) the watch is ready to go. Once you start running you can have the watch display calories, distance, time, heart rate or average pace. If you have customised your run, for example to sprints, it will beep and vibrate to inform you of when to speed up or slow down, so you don’t need to be constantly looking down to monitor your pace (which results in a time check, which can be hard). During your run you can pause the run very easily by holding down the left button for 3 seconds, then to re-start the run you press the right button. The screen moves fluently through the menus and is easy to read whilst bobbing up and down. You can also activate a light by touching the actual face of the watch, the back light is powerful and brilliant for less than ideal visibility. Post-run you can check your run statistics on numerous channels. The first is the actual watch, via the ‘History’ option, you can also sync it via bluetooth to your smartphone or tablet if you have the Tom Tom Sports app (recommended). You can also set it up on your laptop or computer and plug it in via USB. The bluetooth connection takes a bit longer than the USB but sometimes it’s less hassle to sync via bluetooth than boot up a laptop! Monitoring your progress is very easy with the Tom Tom app (laptop/smart phone/tablet version) interface. You can see all your runs in chronological order and by clicking on it you can see a map of where you ran plus graphs showing elevation, speed, calories and average pace. It also very easy to use.

Overall This is my first running watch, but I’ve used a couple of Garmin watches in passing and I’ve got to say, the Tom Tom experience for me has been a lot better. I find it a lot easier to use and the built-in heart rate monitor is the real deal breaker or me. I can’t imagine having to wear a chest strap (a sports bra is enough, thank you). The watch fits well, doesn’t rub and gives me an in-depth analysis of my run. You can also connect the device to websites such as The Running Bug, which allows you to track your runs and exercise on a social network. It’s both brilliant for the gym and running outside.

I won’t lie, I had issues with this watch regarding the heart rate monitor. Upon arriving in Spain the heart rate monitor started to cut out when I got sweaty (which was very quick, given it was 30°C or higher). However, I contacted Tom Tom support, who very quickly got the watch repaired for me! Tom Tom’s quick and careful service ensured I would actually review this watch. I can accept sometimes things malfunction and Tom Tom’s professional handling of the mistake makes me believe the watch is definitely worth buying because if something doe go wrong, Tom Tom will help.

So, if you’re looking for a new running watch and want good, accurate readings, go for this one! You can also get it’s sister Tom Tom Multi Sport Cardio GPS Watch, which has additional settings for cycling and swimming. The Runner comes in black and red or red and white and whilst it does have a high price (standard RRP of £219.99, I got mine on Wiggle for £190 on offer) it is worth it if you’re really focused on training and improving. The watch can also be a great source of motivation as it pushes you to keep trying to improve your performance. Looking at your progress on the app and seeing it displayed run by run really motivates you to try “shaves those last few seconds off”. It also helps you get the most out of your workout. I really love my watch and it’s easy use, comfortable fit and sleek technology definitely make it one of my better purchases! Last minute Christmas gift, anyone?

Hope everyone has an excellent Friday and an even better weekend!

Gym Bug

Keeping your healthy body beautiful

Hi there!

Not about exercise, food or fitness this time! It’s about keeping that body your working hard to keep in tip-top shape nice and sexy looking. My go-to products are always Soap & Glory. At the moment my favourites are;

Hand Food-This is brilliant. If you lift weights and use machines that involves holding on (elliptical, rowing machine, spinning etc) then you might notice your hands get a bit sore and dry. This is excellent for sorting that out, it leaves your hands feeling nice and soft without making them so soft it makes it impossible to use weights. The smell is also gorgeous.

Heel Genius– Again, feet constantly being in sweaty gym shoes can make your heels rather unsightly! Slip this on your feet in the evenings, throw on some socks and let the magic happen! I have real problems with my heels and this has sorted them right out! Feels a bit weird wearing socks with slippy toes but it works wonders on problem feet!

Sugar Crush Body Scrub–  This smells AMAZING. Brilliantly fresh and citrusy. It also does wonders on little lumpy/scaly bits of skin. Just watch after using that the shower basin is clean! A good scrubbing feels amazing and the nice, silky smooth feeling is great and makes you feel wonderful after a hard gym session.

Smoothie Star Body Milk– Everyday I use this. Helps keep my skin nice and smooth and smells delicious. Wandering around after putting this on is great, so much better than gym smell! It gets stuck to your clothes as well, my jammies smell awesome!

I also use their mascara and lip gloss but that’s more aesthetics rather than healthy related, so not pertinent just now (however, I thoroughly recommend them both).

Taking care of your skin and your overall body is a great motivator because you’re creating a whole healthy package. Why have gorgeous abs if the skin is all flakey and itchy? Likewise, why have gorgeous skin if you don’t feel comfortable with your weight? Always look to be healthy but make sure you’re looking at everything, not just your weight. Feeling great on the outside helps you feel excellent on the inside (which is most important).

All these products and more are available at Boots, which is my go to place. Check Soap & Glory’s website.

It’s your body, treat it right!

Gym Bug

Basal Metabolic Rate

Hi there!

This is a post you’ll find on my old blog. I’m re-posting because I still think it’s important, that whilst this is NOT a full-blown accurate measure, it might give you a general ide of where you’re at roughly. You will also see I’ve added a new category titled “learning”. Here I shall share interesting bits of information that could help all of us lead healthier lifestyles.

So, I see a lot of things flying around about foods & exercises that boost your metabolism. It got me thinking. What is my basal metabolic rate (BMR)? You can get this professionally tested, which is the most accurate, however, it can be very expensive. I did a bit of research and I found a calculation in a book I own called “Sports Nutrition for Women” by Anita Bean (it’s brilliant).

BMR is the number of calories burned during rest that enables your body to continue to function (heartbeat, breathing, maintaining body temperature etc.)  This can really useful to know when trying to keep fit and healthy as it gives an indication of the amount of calories you need to consume to maintain/lose/gain weight.

The quick calculation is as follows (for women);
BMR= weight in kg x 22

If I do that I get my BMR is  1265, however, this doesn’t take into account your PAL (Physical Activity Level). So Anita Bean also provides a slightly more lengthy calculation that gives a marginally more accurate result, it’s as follows;

BMR= 665 + (9.6 x W) + (1.8 x H) – (4.7 x A)

Where W=weight in kg H=height in cm A=age in years

Once you have calculated your BMR you need to multiply that by your PAL, which you can workout as follows;

PAL                             Description                                           Example

1                                      Inactive                                                    Sleeping/lying down
1.2                                  Sedentary                                                 Mainly sitting/ desk job
1.5                                  Moderately active                                   Some walking
1.7                                  Active                                                        Daily walking/ gentle exercise
2.0                                 Very active                                                Moderate daily training or sport
2.2                                  Extremely active                                     Strenuous daily training or sport

I calculated mine with a PAL of 2.1, I believe I am very active (exercise 6 days a week) but I would describe is between moderate and strenuous, so I went for in between 2.0 and 2.2. My result is 2927 calories. I’m not going to lie, it’s surprising and a lot. The difficulty is in estimating your PAL, it’s not an easy thing to judge at all. I would say to ask yourself and then ask others. Ask people who knows your workout regime/intensity, then compare with yours and go for in between.

All in all, if you want a general idea of roughly how much you should be consuming to lose/maintain/gain weight then this is a good place to start, but take it with a pinch of salt. It’s not accurate and humans are notorious for overestimating their activity level (I could be way off). If you want a more accurate BMR reading then go and speak to your GP and ask about getting an accurate BMR reading.

Take a look at Anita Bean’s books on Amazon. She has loads on sport nutrition for everyone and books on weight training and exercise, she’s written excellent books for the general human being, not just professional athletes.

In terms of carbohydrate consumption you should be looking at roughly 5-7g per kg body weight on low-moderate training days and 7-10g per kg body weight for high intensity days.

For protein if you’re an endurance athlete aim for between 1.2-1.4g per kg body weight per day. If you’re a strength athlete, it’s a bit more, about 1.4-1.7g per kg body weight. Here, you could look at protein shakes.

Again, please let me emphasize, if you get a reading for 3,000 calories, chances are it’s slightly above. But you also shouldn’t then consume 1,200 calories. You’ll know if you’re eating enough depending on how you feel and whether you’re gaining muscle, fat or becoming skeletal.

Take it one day at a time, some won’t be as good as others, but don’t give up, you’ll get there. I, for example, just scoffed a 200g cadbury dairy milk in 3 days flat, but it was delicious.

Gym Bug

Food Basics

Hi there!

So, I’m going to let you in on a secret. I struggle with eating enough. I’m scared if I’m too relaxed I’ll over eat and put on weight. This, given what I eat, is stupid, especially since I exercise 6 times a week on top of trying to follow a good diet. So, I know I’m probably not the only one who struggles with balancing exercise and diet so I thought I’d share my ‘essential shopping list’, or the basic fridge/cupboard content I try to maintain!

Cupboard;
Oats (I eat porridge every morning)
Brown rice
Whole wheat pasta
Eggs
Onions
Garlic
Green tea
Peppermint tea
Cornflakes
Tinned tuna
MyProtein Chocolate Smooth Whey Powder
Crisp breads
Paprika (spicy)
Oregano
Ground black pepper
Olive oil
Sweet potatoes

Fridge/freezer;
Frozen vegetables (great for a quick  meal)
Frozen fish (not as good as fresh, but it’s cheaper and not bad!)
Peppers (any colour)
Carrots
Brocolli
Courgette
Cucumber
Iceberg
Gherkins
Skimmed milk (I don’t like milk and skimmed has the least flavour, in my opinion)
Olives
Bananas
Apples
Satsumas
Lentils/beans

This is very basic, I’ll add things in (e.g Spinach if it’s on offer, avocados) to mix it up and keep it from getting boring. Week by week however I follow a pretty straight forward meal plan. Breakfast will typically be oats, lunch will be a salad with olives, cucumber, lentils/beans, crispbread etc and dinner will be stir fried vegetables with rice, tuna, pasta, fish, sweet potatoes. I snack on bananas, apples and satsumas mostly (cornflakes on occasion too) and take protein (with water) after every weights session.
I’m a University student also, so I do drink. I try stick with vodka and soda, but it doesn’t always work. I also enjoy wine (particularly red).
I wish I had access to Soreen (a post about this incredible food will hopefully be made available soon) because it’s a great snack.

My aim is to ensure I get enough healthy fats, carbs and protein to sustain my level of activity. I fall short more than I over do it, which has seen to weightloss beyond what I wanted. I’m trying to get back on track and I shall keep you all updated!

Remember; failing to prepare is preparing to fail. Plan it out.

Gym Bug

Post Navigation