So welcome back to the next 5 things you need to know before stepping on the scales

and we're right back in with

6) Muscle Doesn’t Weigh THAT Much

This is my client, Helen.

Helen week 16       Helen

Over the course of our time working together in my training and nutrtion coaching, Helen’s lost over 2 stone while strength training 3x/week, gaining A TON of muscle, and Deadlifting over 105kgs.

Yeah…she’s brilliant.

What’s important to keep in mind is SHE LOST 2 STONE while lifting heavy and gaining strength.

What’s my point?

Muscle doesn’t weigh THAT much!

Lot’s of people chalk up unwanted weight gain to new muscle growth from beginning a strength training program.

Well…unfortunately, it doesn’t really work like that.

First and foremost, in order to gain muscle you need to be in a caloric surplus (i.e. eat more than your body burns) on a consistent basis.

Conversely, in order to lose fat you need to be in a caloric deficit (i.e. eat less than your body burns) on a consistent basis.

See the problem?


So, if you’re trying to lose fat and the scale continues to creep up…odds are it isn’t because you’re packing on slabs of muscle.

Rather, you’re probably eating too much and need to get your nutrition in check.

Oh and if your coach insists the extra weight gain is purely muscle…it might be time to find a new coach.

Read more: 10 Things you NEED to know before stepping on the scales Pt 2

When I was compeating regularly in kickboxing I used to have to stay at a certain weight pretty much all year long.

And before a big competition I would have to "cut" weight before so that I would be in a lower weight class.

Becuse of that time and what I had to do to compeate I now HATE weighing myself.

Every day in the build up to a fight I’d wake up and dread the long walk to the bathroom scale.

Will I weigh less today?

Will I weigh more?

I’ve been good the past few days so my weight should be ok…

With each step my heart rate would rapidly increase until I was face-to-face with the scale.


Whatever the scale read would determine the rest of my day.

If I'd lost weight I was ecstatic. The day was glorious.

If I stayed the same or, god forbid, gained weight…the day was ruined.

It was a bad place psychologically…really bad .

Many, Many years have passed since those times and I now have less issues maintaining a lean-ish physique year-round. (it's not always 100% where i want to be but i don't stress anymore)

 Me


To get to this point I’ve had to learn a lot. 

 Nutrition, Science, and other stuff but, one of the most important things I’ve learned is how to use the scale without going insane.

So now I want to show you how to use the scale without driving yourself mad too.

10 Things You NEED TO KNOW Before Stepping on the Scale

Read more: 10 Things you NEED to know before stepping on the scales Pt 1

Apple and Cinnamon Protein Bars

These bars are great!!

They're pretty quick to make, last about a week in the fridge or longer in the freezer and are an excellent way of getting good food on the go.

Ingredients:

1/2 cup apple sauce/puree

2 1/2 cups mixed nuts ground as fine as you can

(I sometimes use ground almonds if i'm in a rush)

1/2 cup old fashioned steel cut oats

6 scoops (150g) vanilla protein powder

2 egg whites

1/4 tsp cinnamon (Or more if you like)

1 Apple cut in to squares

prot bar 4

Directions:
Pre-heat the oven to about 350F - 180c- gas mark 4
Mix all of the dry ingredients in a bowl

prot bar 3


Mix the

Read more: Homemade Protein Bars

What did who make me do?

Well it was my son Zach and  yesterday he asked if we could walk to nursary as it was a nice day.

and so I thought to myself

"What the hell, why not"

so we made sure we were ready early and took off up the road hand in hand.

now usually I chuck him in the back of the car and stick the radio on

cos even by then i've been up a couple of hours and i'm half into "Work" Mode as i have to get to class pretty much as soon as i've dropped him off.

but you know what it was lovely

Me and Zach

we walked

we talked

and we had fun

as we walked into the car park at nursery I noticed how many other mums and dads were just chucking

the kids out out the curb,

all the while checking the phone

(Cos you know emails are such much more important than your kids)

 

And really what is this teaching our kids?

That Work is more important than them?

That the only way to connect with your parents is to make a fuss or mis-behave

so they HAVE to put the PHONE DOWN And take notice of them

 

Read more: He made me do it!

Stuck turtle

 

 

I Just Can't Do It......

 

 

Everyone has days like that..

Don't they?

When you just can't be arsed

You feel lazy

You feel shitty,

un-motivated

You end up just dicking around on FaceBook or watching crappy TV.

So you have a coffee, a strong one, to get you going 

and maybe a biscuit or 2,

Possibly 3

and still, nothing gets done.

So here's what i do to get unstuck.

unstuck badge

Read more: How to get unstuck Fast