What is NEAT? and why does it matter?

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N.E.A.T or Non-exercise activity thermogenesis, refers to the amount of energy you burn throughout the day when you’re not sleeping, eating or exercising.

This makes up large part of your day if you sleep for 8 hours, exercise for 1 hour and spend 1 hour a day eating then you have 14 hours left to be moving around!

If you can burn an ...

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The 80 : 20 rule when dieting

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80:20 rule for dieting πŸ• πŸ₯— 
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Dieting can be a hard slog. It’s not usually a lack of knowledge that stops us getting the results, it’s that mentally it’s tough to cut out all the stuff you like, the meals out, the drinks at the weekend, etc

80% of your food comes from healthy, nutritious sources πŸ₯© πŸ› 

20% of your food is stuff you enjoy πŸ« πŸŸ

So that ...

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How long does it take to get in shape?

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This is the time of year when us in the fitness industry start to see a massive increase in gym memberships and personal training. We’ve had a few weeks of great weather and everyone’s mind suddenly turns to summer and that beach holiday they booked. The question most people ask is how long will it take for me to look like this? To lose (x) amount of weight?Β 

The answer is complicated and can depend on a number of factors. Many ...

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Why the scales may not be telling you the whole truth

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Many people associate fat loss with weight loss and assume that losing weight on the scales is the be all and end of of any exercise/diet programme.

Think about this though, if you could be exactly the same weight you are now but be a dress size or 2 smaller would you take it?

I think the answer from most people would be YES.

This is entirely possible by the way.

When given a choice over weight loss or changing body shape. nearly everyone ...

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The best way to get a flat stomach!

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Ok so this isn’t going to be a really quick ab routine that will promise you a 6 pack in 6 weeks.

What I WILL promise though is that if you are slightly overweight and want to lose a bit of belly fat then follow these tips for 6 weeks and you will see an improvement.

 

  1. Do BIG exercises – Squats, lunges, pull ups, dips, deadlifts, overhead presses, etc. Exercises that will get lots of muscles working at the same time. The ...
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How to use tempo to get more muscle growth

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When you are lifting weights in the gym do you have an idea of what rep range and tempo you should be aiming for to reach your goal? One of the main issues (mainly with men…sorry guys) is that people pick a weight that is too heavy and blast out 10 reps with no regard for control or contraction of the target muscle group. The rep ranges say they are training for hypertrophy (muscle growth) but the rep speed says ...

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Helping to prevent lower back pain

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One of the main complaints I get from office workers is that they experience lower back pain. This is also true of many people who travel a lot or whose job involves spending a large proportion of their day seated slumped over a keyboard. Whilst its not an overnight fix, there are several things you can do to improve the situation.

lower back pain

Causes…
One of the main issues is that spending large ...

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Exercises for a great bum!!!

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Lots of women want to know the best exercises to work their bum (or glutes) so here are a few great exercises to get you started!

Warm up – Kick backs / Hip bridges
Many people do not know how to engage their glutes effectively when they exercise, start with some kick backs and hip bridges so you can feel them working before you start.

1 – Squats
Try to make sure you at least go past 90 degrees, keep the weight ...

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Weight loss tips!

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Sorry to disappoint you but there is no quick fix for weight loss. If you have gained weight slowly over the last 2-3 years is it realistic for you to lose it all in the next 6 weeks? Any diet that promises this and has you drinking shakes, meal replacements, or skipping meals altogether will ensure you put the weight back on as soon as you stop. Add this to the fact that any weight you lose will most likely ...

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How to Deadlift correctly

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The deadlift is one of the most beneficial exercises you can perform in the gym. Done correctly it is a fantastic exercise to improve your glutes, hamstring and lower back strength which can also help to dramatically improve posture. Studies have also shown that heavy deadlifting on a regular basis can lead to an increase in muscle mass for the whole body due to the release of more testosterone and growth hormone into the body.

However, it is probably the most ...

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