My first time…

Today I want to talk to you about something I feel a little reserved to share but I think it might help a few of you out there, it’s about my first time… I’m sure those of you who have gone through it know what I’m talking about; not knowing what to do, feeling inexperienced and anxious, will you be able to perform well? What will others think? Will they laugh at me? Oh God! I’m too lazy, I’ll probably be out of breath after a minute!

A ripe age of 17 years young, ready to go HARD, ALL OR NOTHING, BEAST MODE! I wish. More like scrawny, skinny fat, anxiety level 9000, awkward teenager mode.

The gym [1] was based on the second floor of a community center run by YMCA charity [2]. It wasn’t like your usual hustle and bustle type commercial gyms you have today with hundreds of equipment[3] but a modest one with a handful of things at our disposal, we even had to make up the bench with stepper blocks! But it made do.

It was finally time, I’ve been contemplating on joining the gym for a little while now. I’ve had passed by a few times watching as a spectator from a far but never the courage to go in and inquire, always saying to myself, tomorrow or at least that’s the excuse we all use don’t we? To be honest I was a little anxious[4], back then I was very shy, I still believe I am but it’s not something you would notice much now, its something I’ve worked on a lot over the years. But it was now done, I worked up the courage to go and book my induction for 5.30pm Thursday evening, there was no going back, the deal was done [5].

Thursday rolled over fast and it was time for me to make my way to the gym. Mind you I wasn’t a complete novice, I had embraced the inaugural rituals of every young teenage boy into the fitness world; bicep curling my 5kg York dumbbell sets and my feeble attempt at push ups. I was still anxious, you know that twisting and turning feeling you get in your belly. “Screw It!” I hyped to myself. I’m gonna do this! Why is that we think the worst case scenarios in our head when we walk into an unfamiliar territory, it’s not the case that something bad would occur but I find myself doing so often.

I walked up the staircase, signed my name in the register, smiled at the receptionist and carried on walking up to the second floor. Still nervous, sweating a little, I opened the door and there was a very cute instructor waiting for me on the other side greeting me with a smile from cheek to cheek. She then proceeded to take me through one machine at a time; the mechanics of it, the purpose and then allowing me to give it a go. Suffice to say it was not the most flattering image to see nor was I the most competent trainee performing those exercises.

One particular moment comes to mind, when attempting graciously to perform the dumbbell bench press on the makeshift bench, pressing a whole impressive 2.5kg on each hand from the bottom of my chest to a fully extended position; it felt as though gravity decided on that day would fight against me as I was struggling to push this megere amount of weight. My chest decided to shake involuntarily, my arms spasming out, almost wacking the cute instructor. Luckily she had good quick reflexes.

Soon after the session had finished, a sense of relief came over that it was over. Apart from the isolated embarrassing moment I had a smile on my face, it didn’t feel so bad now. I actually enjoyed it as I accomplished something I set out to do. It wasn’t terrifying as I thought it’d be, it was okay.

Two day’s later, I decided to go again, this time the very cute instructor wasn’t there but another instructor was. He was nice enough but left me to my own devices. There were a few guys there, I didn’t know them but overtime there were to be a great camaraderie to be built with them. As weeks and months went on I started going more and more, slowly becoming more competent and more importantly, confident. No longer were my arms spasming whilst benching but I was able to increase the load week by week and even do more advance exercises. Each new benchmark I reached I gained more confidence to try something a little bit more ambitious.

Fear rises from the unknown. You don’t have to be confident to start doing something, just dare too. People go on about “its all about being confident” but something they don’t teach you is that confidence is situational and it only arises after repetition and consistent performance. So get out there and just do it!

Until the next one, stay strong and conquer my fellow ALL STRENGTH athletes!

[1] What were you thinking? Come on, ya dirty minded burgers haha! Tut Tut.

[2] Yes, first thing may pop up is the old famous 80’s hit single but it’s much more than that although that is a pretty catchy song!

[3] Majority of which are cardio machine of which majority are used in January and then forgotten about by late February.

[4] “Little” would be an understatement.

[5] Dramatic much?! I think not!

FED UP WITH ATTEMPTING THE SAME OLD ROUTINES TO NOWHERE, FRUSTRATING DIETS THAT LEAD YOU TO FEELING HUNGRY OR WORSE BINGING? WANT A CLEAR, NO NONSENSE ACTIONABLE GUIDANCE THAT YOU CAN FOLLOW WHILST LEADING A BUSY LIFE AND SUCCESSFULLY ACHIEVE YOUR AESTHETIC GOALS? GO TO THE CONTACT US PAGE OF THE WEBSITE AND SEND ME A MESSAGE AND LET’S SEE IF WE CAN GET YOU IN THE BEST SHAPE OF YOUR LIFE.

One step, two step, three.

Today, I want to talk to you about something I believe every human being on the face of this planet from beginning of times to the present day and beyond to the near distant terminator future [1] is/will face. It’s the will to continue after the initial motivation dies. And it will die in that there is no doubt.

When we start something new, we are consumed by excitement, we feel a fire burning inside and it’s so easy to keep going while that fire burns. However, when it burns out and it will, how do you keep going? It’s simple yet so hard. So what is it? It is taking one step at a time.

A lot of us look for quick fixes, it’s why you have so many charlatans out there feeding you the latest herbal tea, tummy tea, juice fixture/mixture diets and God knows what else is out there. No one wants to put the work in and let’s be honest, who does? I can sit here and lie to you and say, oh I love the grind, I love waking up early every morning, going to the gym everyday even when I’m feeling down and tired after a long day’s work to only go and put my body through the pain and intensity required to improve it. I don’t. But I still do it, I obviously have my own incentives but I’ll leave that for another time. I’ll tell you what I do and what I usually advice my clients to do; keep it simple.

Simplicity is the key to success [2]. Do not try to over complicate an already complicated life. I write down my goals and then I force myself not to look to far ahead. I believe you should have a vision and goal setting in place so you have things to look towards, processes to work through that gives you direction but at the end of the day it starts with many first steps of the day.

Repetition is the mother of learning, the father of action & the architecture of accomplishment.

I can’t remember exactly where I heard the above quote, but it has stuck with me for many years and has been the basis of everything I’ve worked on. This is probably one of the most important things almost everyone forgets about, doesn’t know or does not give too much importance too. Any skill you acquire, you will soon learn there are some things which you have to master in order to become competent in that skill acquisition and to do so it requires ferocious repetition.

You can be born with a slight advantage, whether it’s higher IQ, strength, speed etc., however, one of the principles of training is detraining; you lose what you don’t train. And this goes for anything in life; we are creatures of comfort so when that initial motivation starts to wear off what you initially started will begin to seem like an insurmountable mountain top hard to reach. Stop looking at top! Look at the road in front, keep your ego in check (NOT restrained) and keep going; one step, two step and then three.

Until the next one, stay strong and conquer my fellow ALL STRENGTH athletes!

[1] Come on y’ALL thinking it too!

[2] Clients love hearing me using cliche axioms.

FED UP WITH ATTEMPTING THE SAME OLD ROUTINES TO NOWHERE, FRUSTRATING DIETS THAT LEAD YOU TO FEELING HUNGRY OR WORSE BINGING? WANT A CLEAR, NO NONSENSE ACTIONABLE GUIDANCE THAT YOU CAN FOLLOW WHILST LEADING A BUSY LIFE AND SUCCESSFULLY ACHIEVE YOUR AESTHETIC GOALS? GO TO THE CONTACT US PAGE OF THE WEBSITE AND SEND ME A MESSAGE AND LET’S SEE IF WE CAN GET YOU IN THE BEST SHAPE OF YOUR LIFE.

5 mistakes you’re making now in your fat loss journey! #3 may surprise you!

  1. Restriction

The less I eat, the more weight I will lose

That’s the general thinking and it would be correct. If you take in less energy than your body expends, it will take from excess reserved stores to make up for the shortage and you’ll start to lose those pounds! Yes! You might be thinking…”when do I start?!!” No. The right question is, where to start? Lowering calorific intake excessively results in low energy, low cognitive function, anxiety and temperamental mood changes just to name a few. You have to know what total daily calorific intake to start off with in order to have enough energy to function day to day but also systematically lower it enough to lose fat. It’s a bit of tight rope balance but not impossible.

SO WHAT DO YOU DO?

Find out what your maintenance calories are, takeaway 200kcal, start there, keep track of weight once every month and then lower 100kcal per month there after if need be.

Simple.

2. Excessive cardio

Cardiovascular training is great as a complementary part of an overall fat loss program. However the main purpose for cardio training which often seems to go a miss is to improve your cardiovascular/respiratory system efficiency. On the downside, excessive cardio training can lead to muscle loss, over-training, hamstring shortening/tightness and eventual injury etc.

SO WHAT DO YOU DO?

Start off first 2 weeks, 20 minutes of cardio session, after 4 weeks to 40 minutes per session.

3. Food group elimination

This is my personal favorite. Everybody has an intolerance, everything is going to cause cancer, diabetes, heart attack and the list goes on! Without getting too political most can agree the mainstream media use of hyperbolic language to feed our inherent anxiety and fear for their own selfish agendas by lambasting the latest food threat that can potentially kill you is not only tiresome but outright dangerous for the uninitiated.The latest (that I can keep up with) is gluten is bad, dairy is bad, everybody has a gluten and dairy intolerance, sugar is bad but good carbohydrates are okay (wtf??!). I’m not saying intolerance aren’t real but if you truly believe you may have an intolerance then go speak to your doctor and they may administrator tests to find out. However there are signs that you can look out for that may indicate intolerance, see below:

  • Bloating.

  • Migraines.

  • Headaches.

  • Cough.

  • Runny nose.

  • Feeling under the weather.

  • Stomach ache.

  • Irritable bowel.

What I advise some of my clients who complain about the above symptoms is to observe how they feel after eating potential “trigger” foods and if they do feel the above when consuming those foods or food type then to take it out of their daily diet completely for 5 days BUT to REPLACE with something of equivalent taste and texture is very important. When the 5 days are up, consume a little amount of that food, if the symptoms return they should then stop consuming them for a whole month. When the month is up try to slowly introduce it back into their diets and see how they feel, if those symptoms come back then it might be a safe bet to ease up on it and take it out of their diet for at least the foreseeable future.

But I must stress please do not take out foods you don’t have too just because some questionable magazine article, or Suzy from yoga read somewhere dairy is bad “too many hormones”. Life is too short and I for one would like to enjoy all the pleasantries as much as I can!

Full disclaimer: The above diseases listed are serious and beyond this post which may have association with certain lifestyle and dietary choices however are neither limited nor conclusive to those factors alone but merely a factor to consider when attempting to minimise the risk of developing said diseases.

4. Minimal weight training

The idea of lifting weights for the sole purpose to build huge “buldgy” muscles instead of a lean sculpted one has shifted from the thought of many who may have otherwise had held the view the latter to only be achievable by running on a treadmill. This is mostly due to diligent, conscientious researchers out there who care enough to find out the truth and in turn have come out with insurmountable evidence that clearly shows what results of consistent well planned weight training can do… that and the Instagram fitness bunny’s doing more than just booty kick-backs with ankle weights, helps.

HOWEVER, there are still those in the mainstream spot light; celebrities/trainers who yet for whatever reason still like to purport light/minimal weight training regime to achieving their drug free body transformations. Countless times, I’ve heard these enlightened folks mention they hadn’t really done much weight training but lots and lots of cardio but yet somehow put on 20lbs of muscle! Please tell me what YOU’RE DOING!! Oh wait they can’t…

Listen you don’t have to spend hours on hours in the gym, battling it out with the iron to achieve a realistic aesthetic look. Anything between 3-4 x week of a full body weight training program, with progressive overload and CONSISTENCY in mind will get you there.

5. Lack of prep

If you fail to plan, you plan to fail.

Please don’t think I’ll now proceed to tell you to go out to your local Robert Dyers, buy 2 dozen Tupperware of all shapes and sizes so you can fit all your pre planned deliciously cooked food for the week, getting you ready and on track to reaching your fat loss goals! Wrong! Most are not willing or necessarily ready to commit to such a task nor do I think it is feasible for the most part!

What would I do, you ask? You have a few options. Let’s assume you are someone who likes to cook, great, I’m sure you have 3-4 go meals which you rustle up without much effort. Here is where you will need to make some initial effort. I want you to measure out exactly how much you use of each and every ingredient, you don’t have to put less than you usually do, just the exact amount but measured. Next, find out the macro-nutrient (Protein/carbohydrate/fat) content of each ingredients serving size and write them down. You now know how much calories you are consuming with your frequent go-to meals. Dependent on your daily calorific target you can adjust the serving size of some of those ingredients to fit your daily calorie intake and the best part; you decide which ones to adjust.

If you are someone who doesn’t like cooking or you do but your job/life doesn’t give you time to cook often, you are stuck with takeaways or grabbing some microwavable food from your local supermarket then there’s no need to fret.

In regards to food bought at the supermarket:

– Most have macro-nutrient content on package or website,

– You want to make sure there’s a split 40/40% on protein/carbohydrate, 20% fat on the total amount of food items you buy per meal,

– Stick to 3-4 go to meals so you remember the nutrient split without too much effort.

Takeaway food:

– Est. 500 – 1000kcal per meal,-Minimal ingredients (if possible); meat/poultry/fish, veg,

– If goal is fat loss assume 100kcal more than initial estimate,

– Find calorific intake based on similar foods and serving and add assumption of 100kcal 60% from fat, 40% from carbohydrate.

Please remember the above is based on your goal being fat loss. You will have to make some effort but it doesn’t have to be life altering, mountain climbing, once in a life time achievement type of crap some try to put it as. Being CONSISTENT, even with 3 out of 5 of the above will make a huge difference with minimal effort! So start today!

Until the next one, stay strong and conquer my fellow ALL STRENGTH athletes!

FED UP WITH ATTEMPTING THE SAME OLD ROUTINES TO NOWHERE, FRUSTRATING DIETS THAT LEAD YOU TO FEELING HUNGRY OR WORSE BINGING? WANT A CLEAR, NO NONSENSE ACTIONABLE GUIDANCE THAT YOU CAN FOLLOW WHILST LEADING A BUSY LIFE AND SUCCESSFULLY ACHIEVE YOUR AESTHETIC GOALS? GO TO THE CONTACT US PAGE OF THE WEBSITE AND SEND ME A MESSAGE AND LET’S SEE IF WE CAN GET YOU IN THE BEST SHAPE OF YOUR LIFE.

The best diet for me?

Vegan? Keto? IF? Gluten free?What?! What?! What??!!

Vegan: Anything except meat, fish, poultry and other dairy products. There is a broader definition I believe to veganism but we’re talking in terms of nutritional related.

Pros: Easier ability to consume higher fibre intake and high nutrient dense food via increased plant and vegetable consumption.

Cons: Harder (not impossible) to consume adequate protein intake, especially if goal is bodybuilding or participating in very active sports.

Keto: High protein, high fat (usually), low carbohydrate consumption.

Pro: Protein requirement met easily. There is a lower chance of over-consumption and exceeding total daily calorific requirement, higher energy requirement needed to break down protein for digestion, great for fat loss.
Cons: Carbohydrate primary source for body and brain, low intake can cause brain fog, fatigue and mood swings. High protein intake can be converted to glucose for energy, however, process less preferred than carbohydrate conversion for energy.

IF – Intermittent fasting is what it says on the box; fasting for a period of time of your choosing, usually lasts anywhere between 14-24 hours. Most include the period of sleep.

Pros: Increased cognitive function (increased focus). There is a narrow window of food consumption which may result in lower total daily calorific consumption (good for fat loss).

Con: Time limit to eat (does not include water consumption). This may not be ideal for muscle building goals. Decreased cognitive function after initial high functions (due to lack of energy).

Gluten free: Gluten is a protein found in some grains, especially wheat. Technically, “gluten” is a term applied specifically to the combination of the Prolamin proteins called Gliadins and the Glutelin proteins called Glutenins that are found in wheat. Gluten is found in the following grains: Wheat, Barley, Bulgur, Rye, Spelt, Oats (possibly, the proportion of individuals with gluten sensitivity that are also sensitive to the storage proteins in oats is likely less than 1%).

Pros: Foods containing gluten (usually) taste damn good!

Cons: Foods containing the protein usually taste delicious! However, are very calorific dense. Over-consumption is very easy to do and is often done. If you have medically proven gluten intolerance then you may experience a wide range of symptoms found here, and may be advisable to take gluten out of your diet.

However, what you cut out you must replace with the equivalent in taste or better in order to refrain from going back to consuming gluten filled food.

Tldr: Most diets focus on you taking control and being more conscientious of what you put in your mouth and consume. This is half the battle with fat loss nutrition… You dictate what and how much you consume. No diet is ultimately better than the other but the best one is that which you can do for more than a day!

Tip: if you are not bound by religious boundaries, or any moral/ethical code restricting you from consuming meat etc.

Why not mix the different diets out there. Practise keto 1 day, IF the other, vegan the next and gluten free for another day or two. Some may be offended by this but they’re not my problem and shouldn’t be yours either.

Until the next one, stay strong and conquer my fellow ALL STRENGTH athletes!

FED UP WITH ATTEMPTING THE SAME OLD ROUTINES TO NOWHERE, FRUSTRATING DIETS THAT LEAD YOU TO FEELING HUNGRY OR WORSE BINGING? WANT A CLEAR, NO NONSENSE ACTIONABLE GUIDANCE THAT YOU CAN FOLLOW WHILST LEADING A BUSY LIFE AND SUCCESSFULLY ACHIEVE YOUR AESTHETIC GOALS? GO TO THE CONTACT US PAGE OF THE WEBSITE AND SEND ME A MESSAGE AND LET’S SEE IF WE CAN GET YOU IN THE BEST SHAPE OF YOUR LIFE.

The best method to building muscle! #3 may surprise you!

Today I want to answer the age old question, how to build muscle, expectations versus reality and how to optimise your muscle growth.

From what we know there are 3 main ways to stimulate muscle growth:

1. Mechanical Tension – Applying resistance/tension to your target muscle.

2. Metabolic Stress – Training at a high enough intensity that metabolic waste builds up on that targeted muscle.

3. Muscle Damage – Creating micro-tears in your target muscle.

The question is though how do you go about applying all 3 of the above stimulus in the gym. Which is more important? Can you do all 3 at once?

The truth is all 3 would interpose each other at some point in your training regime. As I like to reiterate all great things have a strong foundation and in terms of muscle building that comes from how effectively you can activate those said ‘target muscles’.

Activate? Yes, activation in its simplest meaning is ‘re-establishing the connection between your brain and muscles’, the ‘mind-muscle connection’ you may have heard about. This is mechanical tension.

This would also fit well with the number one principle of hypertrophy training, specificity. Specificity in terms of muscle building means in order to grow the desired muscle/group, you have to work those muscles, directly. Sounds simple right? Yes, however, there are some complexities to it too.

You have to be able to FEEL the target muscles working when directly targeting them in order to get the MAXIMAL benefit in terms of muscle growth. DO NOT move on reading until you ingrain this into your subconscious.

You can lift weights till you are black and blue, lift a 1000 tonne and it won’t make a difference (hyperbolic). If you don’t know how to create tension in the targeted areas, the very least it will be suboptimal and will most likely lead to injuries. So take the time to learn how to create and MAINTAIN TENSION on the target muscles.

Easiest way to do that is focus on the target muscles for example chest. Squeeze the chest as much as you can without any external resistance just using your arms push both sides of your chest together. Hold the tension for 10 seconds at a time and relax for 5 seconds and repeat 5 times. As time goes on, try to tense your chest without using your arms as much.

Muscle growth influences encompass a range of factors; one of the key influences is metabolic stress caused by training. In order to promote muscle growth, muscles need to be placed under stress to be forced to adapt. Increasing frequency, weight and volume of training can in turn increase the stress on the muscle, leading to consistent progression in muscle growth.

Progressive overload is a HUGE factor which will either make or break your hypertrophy journey. If you do not properly utilize this concept and apply it systematically in your training program you will be missing a huge potential of growth, long term. A good indication of muscle growth over a long period is the reflection on the amount of volume and load accumulated over different phases of your training; being able to see a drastic improvement in load and total volume over a period of 6 months from the start to the end will give you a good indication of how effective is your training regimen.

Until the next one, stay strong and conquer my fellow ALL STRENGTH athletes!

FED UP WITH ATTEMPTING THE SAME OLD ROUTINES TO NOWHERE, FRUSTRATING DIETS THAT LEAD YOU TO FEELING HUNGRY OR WORSE BINGING? WANT A CLEAR, NO NONSENSE ACTIONABLE GUIDANCE THAT YOU CAN FOLLOW WHILST LEADING A BUSY LIFE AND SUCCESSFULLY ACHIEVE YOUR AESTHETIC GOALS? GO TO THE CONTACT US PAGE OF THE WEBSITE AND SEND ME A MESSAGE AND LET’S SEE IF WE CAN GET YOU IN THE BEST SHAPE OF YOUR LIFE.

Start your fat loss journey the right way, today!

Today we’re talking about how to start your fat loss journey, the right way. I’m going to breakdown short term and long term expectations vs reality, plateaus and various tools you have in your arsenal to execute at the right time to gain maximal results with maximal efficiency.

Short term?

If someone were to guarantee you immediate results, would you waste hours upon hours, weeks, months, years to achieve something when there’s an option to do it in half the time? Would you not take it? Of course you would! But… What’s the cost? I believe everything has a benefit/risk scale attached to it. I’m not talking about monetary cost, although there are individuals and corporations alike who would happily play with our insecurities for a monetary gain. Switch on the television or open up the intereweb and you’re bombarded with features of perfectly aired brushed natural physiques, herbal tea transformations grabbing your attention, conditioning you to believe what they show you is attainable and can be done with minimal time/effort.When it comes to fat loss EVERYBODY wants to lose as much weight as possible in the shortest amount of time. We all want to look as good as we can, so almost all begin with a GO HARD AND GO IN, its ALL OR NOTHING mind-set. This in its self can become a deterrent for many, par for those brave souls regardless of this flawed perception of reality, they venture in full force only to realise their one vulnerability, they are human and are confined to their biology.

The reality is short term; quick fat loss can end up being anything BUT. Fast, short term weight loss can cause a plethora of problems, ranging from decrease in fat mass but also an accrued loss of muscle, water volume and may even cause weakened tendons and bone density. This can all lead to inevitable injury, taking you out of action and circling back to square one.

So what do you do?

Think long term. Through a progressive well planned training program and reasonable eating habits in place, you can maximise fat loss whilst maintaining muscle mass, improve muscle tone/definition, maintain healthy if not improved bone density and tendon strength and keep healthy hydration levels allowing you to maintain normal bodily functions and no long term suffering.

So what do I need to do? What tools do I need in my toolbox?

A poor craftsman blames his tools… or in this case, abuses them improperly.

You see, you have a number of tools in your arsenal; diet, supplements, resistance training, cardiovascular training, intermittent fasting, all of the above together and more! The list goes on. How do you know what to employ and when to employ them so your efforts count the most? Well you could hire me and we can find out together! You can also start with what works best for you. Everything I mentioned above SHOULD be synonymously part of your life, and they will help trim you down. More importantly doing so will improve everything I mentioned above and more. But attempting to do all of them together straight off the bat is going to guarantee you failure. Start with one and make it into a habit. If its cardio training, great, go at a pace and frequency which you can keep doing for at least a month, but please be true to yourself once a week running on a treadmill isn’t going to cut it and I don’t care how “busy” you say you are, you have time to do more. What I’m trying to get through here is starting something new can be mentally taxing so work your way up to increasing or adding another arsenal to your tool but don’t fall on the wayside where you push yourself too much, crash & burn or get anxious and don’t do anything at all and never see results.

Just because you were told you had to be fully committed doesn’t mean you have to make a 180 turn in your life overnight. As with anything, your toolbox should be large, but the number of tools you use for any task minimal.

Until the next one, stay strong and conquer my fellow ALL STRENGTH athletes!

FED UP WITH ATTEMPTING THE SAME OLD ROUTINES TO NOWHERE, FRUSTRATING DIETS THAT LEAD YOU TO FEELING HUNGRY OR WORSE BINGING? WANT A CLEAR, NO NONSENSE ACTIONABLE GUIDANCE THAT YOU CAN FOLLOW WHILST LEADING A BUSY LIFE AND SUCCESSFULLY ACHIEVE YOUR AESTHETIC GOALS? GO TO THE CONTACT US PAGE OF THE WEBSITE AND SEND ME A MESSAGE AND LET’S SEE IF WE CAN GET YOU IN THE BEST SHAPE OF YOUR LIFE.

Is there a fat Loss difference between men and women?

Today I want to talk about the differences between men and women when it comes to fat loss, if there should be any changes in approach to training, nutrition or is the same approach feasible?

Before we get into the nitty and grittiness of this article, we have to first explore as to where each genders natural disposition of majority fat storage is deposited and what implications this may have in terms of fat loss. Naturally most males tend to hold majority fat storage around their mid-section and back area, whilst women store fat around their hip and thigh. There may be some discrepancies and anomalies, however, this blog post is going to focus on general population. The aforementioned areas are where men and women may respectively experience ‘stubborn’ fat loss; areas where fat accumulation occurs more readily and fat loss more reserved.

Hormonal difference?

One must remember, the human physiological systems do not work individually but synergistically. There are more than one hormones at play when it comes to fat loss. However, I don’t want to make this article 10 pages long so we will focus on the main hormones which exercise may have an influence over.

Both male and females have identical hormones circulating around their bodies with drastic differences in the amounts. This of course is what makes us different. Hormones control all aspects of our lives whether that’s weight loss, muscle gain or strength, emotions, reproduction even sleep patterns.

The predominant hormones produced by the female body are oestrogen and progesterone; however dependent upon a woman’s monthly cycle can fluctuate drastically. This fluctuation will account for upset in mood, cravings and water retention, which can add a degree of difficulty during a fat loss program.

Inversely, men have up to ten times higher levels of testosterone with much lower levels of oestrogen and progesterone. This may appear to be one reason fat loss seems a simpler process for men. Although, females may have only one tenth testosterone levels that in males; plasma testosterone concentration in females can increase with exercise. Testosterone indirectly affects muscle fibers protein content by promoting Growth hormone (GH) release.

Growth hormone slows down carbohydrate breakdown and initiates subsequent mobilisation & use of fat as an energy source. Augmented GH release benefits muscle, Bone and connective tissue growth & remodelling. All of which can be promoted by a sound, well designed resistance training program!

Oestrogen levels decline as women age, in menopause for example, metabolism naturally slows down allowing accumulation of fat more readily. This may be one of the reasons why a lot of females in their teens and twenties generally have an easier time staying lean without too much effort. However, general rule still does apply, if your total daily calorific intake exceeds expenditure overtime the body fat will accumulate to a substantial amount regardless of how good your metabolism.

Paradoxically, very high oestrogen levels also lead to the accumulation of body fat. Excessive levels can occur naturally in some women and may require medical intervention. However, it is possible to help alleviate oestrogen dominance by due diligence and consistently following a well-planned resistance training program as well as consuming food high in fibre and rich in nutrients.

Either way both sexes would benefit from a sound resistance training program, consisting of, heavy loads, volume, wide repetition ranges systematically set to peak without over training to protect the longevity of their training journey.

Until the next one, stay strong and conquer my fellow ALL STRENGTH athletes!

FED UP WITH ATTEMPTING THE SAME OLD ROUTINES TO NOWHERE, FRUSTRATING DIETS THAT LEAD YOU TO FEELING HUNGRY OR WORSE BINGING? WANT A CLEAR, NO NONSENSE ACTIONABLE GUIDANCE THAT YOU CAN FOLLOW WHILST LEADING A BUSY LIFE AND SUCCESSFULLY ACHIEVE YOUR AESTHETIC GOALS? CLICK ON THE LINK AND GO DIRECTLY TO CONTACT US PAGE AND SEND ME A MESSAGE AND LET’S SEE IF WE CAN GET YOU IN THE BEST SHAPE OF YOUR LIFE.