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Blog @ Energique
Meet the team , Zoe McAndrew Gym Consultant
Posted on: 1st March, 2018
Let's talk food!
Posted on: 4th January, 2018
HAPPY NEW YEAR ENERGIQUE!! Let’s talk food….
When it comes to your diet and changing your body composition – building muscle or losing fat – the key factor will always be calorie balance. The next most important, playing a very important role, is Protein. Many people underestimate it; most people don’t understand it. Let me tell you how it can help.
Protein is a macronutrient, which are nutrients that provide calories or energy, and contains 4 calories per gram. Nutrients are substances needed for a number of bodily functions such as growth and metabolism. We need macronutrients in large quantities, hence "macro" which means large.
The primary role of protein is growth and repair. People will look at this and think that if they aren’t looking to grow muscle they don’t need it, and those who do, think it’s all they need. We need Protein to increase Muscle Protein Synthesis (MPS), this is the growth of new muscle. Unfortunately, if we are not in a state of MPS, we will be in a state of Muscle Protein Breakdown (MPB). Your body is either breaking down or building new muscle, there is no middle ground.
When trying to lose bodyfat, you should be in a calorie deficit (eating less than you burn). It is the only way you can lose weight. However, muscle is metabolically expensive, it uses a lot of calories/energy. When you have less calories at its disposal, you are disrupting homeostasis (described as the balance of body functions, or your body’s ‘happy place’), and your body will adapt. Do you think it’s more efficient then to throw away muscle tissue, which uses a lot of energy, or to use body fat? Unfortunately, it’s not the latter!!
Losing muscle will not only result in you becoming weaker and having less muscle tone, but also your metabolism slowing down because you have less muscle to burn calories.
Therefore, it’s important to eat enough protein whilst dieting. It is muscle sparing. You will retain more muscle and burn more fat from your calorie deficit, because your overall MPS would be equal to or greater than your MPB. You won’t need quite as much whilst trying to build muscle, because you have sufficient total calories and your body won’t be looking for extra fuel, but you will still need to keep MPS high.
That’s right, you need more protein losing weight than you do building muscle!!
Also, from a hunger perspective, Protein is very satiating, meaning it will fill you up. The key to being successful whilst dieting, is keeping hunger at bay, so you are less likely to overeat.
Here are my recommendations –
· As a starting figure, aim for 1g of Protein per pound of bodyweight
· Spread this across all your meals, for better control of hunger and to increase MPS
· Use resistance exercises in your training for more success retaining/building muscle
· If you struggle with your total daily amount, supplement with protein shakes post workout
· Be aware that if you are dieting, consuming more protein doesn’t mean you will ‘get too muscly’, just that you may hold onto what you have
New Classes@ Energique
Posted on: 2nd January, 2018
Posted on: 12th December, 2017
Christmas is a time of celebration, and often excess, frequently resulting in New Year’s challenges to get fit and lose weight, so it’s not surprising that many people struggle to maintain a healthy focus in December. If your fitness weakens this time of year, you’ll probably identify with some of the following excuses:
- Too busy with Christmas preparations to fit exercise into my day
- I get invited to loads of Christmas drinks and parties
- I overdo the eating and drinking
In January, I always have to try and make amends for the effects of the festivities.
If any of those phrases ring a few bells, then come and see us and we will help you get back into your fitness by suggesting maintenance exercise routines and calorie saving food.
Peggy Wright Gym Consultant
Posted on: 3rd August, 2017
I started my fitness journey over 15 years ago. After years of battling with my weight, I reluctantly joined a gym. I was barely able to run 8oo meters! Since then I have run several marathons, on and off road, competed in triathlon’s, numerous obstacle races such as Tough Mudder and the Brutal series. As well as endurance events, I developed a love of body building and competed at Miami Pro last October. Fitness is a passion of mine and I have been lucky enough to have been trained by one of the best functional trainers in Europe and qualified as a Kettle bell specialist three years ago. Kettle bells are one of my favourite methods of training. I’ve been using them for over 7 years. I completed the Gurkha challenge 100km walk in under 30hrs (3 marathons back to back). I have participated in numerous OCR races across the country. In my spare time, I enjoy trail running and skiing.