Hey everyone, just a quick blog post here to dish out some of what we have lined up in May. First of all, I can't believe it's actually May already, the year is just absolutely charging by again. That being said we are on top of things and excited for another month at One2one Fitness. Everyone seems to be excelling currently and achieving some big goals so just wanted to also say a big well done to those who are constantly coming in and hitting the classes and the gym. We notice all your hard work and we love it as it spreads such a motivational atmosphere in the gym. Keep it up.
The NHS estimates daily caloric requirements to be 2000kcals for women and 2500kcals for men, although more accurate figures are based upon height, weight, age and gender. This is made up of our basal metabolic rate (BMR), the energy we require to function at rest, plus the energy required for digestion, dietary-induced thermogenesis - we use 5 - 10% of the calories we consume in the digestive process. Regular exercisers also need additional calories to fuel activity, so a Physical Activity Level (PAL) is applied to caloric requirements to calculate the additional energy required - for moderate exercise you should multiply your BMR by 1.6 (females) or 1.7 (men). However, these energy calculations illustrate what is required to maintain your current weight. If you wish to lose weight, you have to create a calorie deficit. This means taking in less energy than you are using up. A daily deficit of 500kcals would create a weekly deficit of 3500kcals, which is approximately equivalent to the energy in one pound of stored adipose tissue (fat). The big question is, how to create this deficit?
Why the deadlift? - The benefits.
The deadlift is one of the most fundamental movements that can be implemented into a training programme, whether that be for the beginner or advanced lifter, athletes and younger or older generations. The deadlift is a multi-joint, compound movement meaning it recruits a huge amount of muscle fibres from a range of different muscles. Most activation is from the prime movers in the deadlift, which are the gluteal muscles, back muscles (mainly spinal erectors, latissimus dorsi, thoracic erectors and the entire trapezius region) and also hamstrings; these muscles make up the posterior chain which is the biggest group of muscles of the body and also some of the most important due to their influence on strength, posture and movement.