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.
I have always hit the gym 5-10 times a week and I have always had a semi-clean diet, but I always persisted that I would never do a competition because I wouldn't be able to achieve the level of dedication required. Part way through my 12 month working holiday in Australia in 2016, I moved to Darwin and started working for a company on a 3 month contract. One of the women in the office was competing in a competition the week I arrived, and we discussed it at length. She mentioned that there was a competition in Darwin in 13 weeks time. It dawned on me that this was the perfect time for me and that if she could do it, so could I. Typical comp prep is 12 weeks; I was living in a tropical climate where it's much easier to get out of bed and do cardio at 6am and the warm weather encourages you to eat lighter and healthier foods. I knew if didn't do it now, I never would. From the second I decided to enter, my whole mindset changed. Before, if I was cutting and I was offered some bad food, I had no real reason to say no. Now, every time I considered eating or drinking something that wasn't in my plan, I knew it could be the difference between first and second place when I stepped on stage. When I struggled for motivation, I would appeal to my competitive nature by reminding myself that somewhere in the same town there were another 5 guys all working harder than me to try and beat me. With these psychological drivers, I rarely found comp prep to be a struggle.
Hey everyone! Welcome to the new One2one Fitness site! If you haven't already done so, we'd love for you to explore our new site and check out some of the content! Be sure to check the home page as that is where we have our latest monthly offer and our most upto date information. Now I'm sure you know that One2one Fitness is a busy place, we have so much going on during the weeks and in every month of the year, it's crazy! We do however want to keep you upto date with all of this so if you could please subscribe to our mail list we can do so! We promise no spam, just a few emails a month to give details on any new offers, new events and general gym information that's worth knowing! This is the first of many blogs so I hope you keep posted in the future! Enjoy our new site and enjoy the read! As mentioned at the bottom, all likes, comments and shares are hugely appreciated as they really do help!