An ab wheel looks easier than it is, great way to get a good stomach burn going on
Monday, 23 May 2016
Home gym
If you are one to sit there and say you don't have time to exercise then making an home gym is for you, I will give you a list of the equipment that I have got at home
An exercise bike bought from Amazon it folds down small, you can exercise whilst watching your tv programs
A medicine ball, excellent and versatile can be used for abs and other exercises
Exercise bands, can be used for arms, back, legs, great way to feel the burn and do a quick exercise
Anothe band this one can be used to help with pull ups and also be used to wrap around legs for leg banded exercises, to help target the glutes
Dummbell a, I have 3kg, 6 kg and an adjustable one which is great! You don't need much weight just keep your reps higher
Kettlebells, I have 4kg 10 kg and 16 kg, pop in a kettlebell dcs or just make up your own for a weighted cardio session that will burn calories and build muscle
A Bosu ball this is great for core strength as requires lots of balancing whilst doing exercises on it, can be turned the other way as well!
Snack
Snack
Apple
1 tbs peanut butter
Perfect afternoon/morning snack or can be used as a pre workout if your not feeling very hungry before you workout
Friday, 20 May 2016
Tips, tricks magic pills for loosing weight
You have probably clicked this and thought she's going to give us tips on how to loose weight tricks and lists of magic potions
However you would be very much mistaken there is no magic pills, no tricks and no easy way to loose weight
The way to loose weight is to burn off more than you eat, I don't mean eat 1000 calories and run for miles because that is just stupid, no I mean eat properly, healthy whole foods, do a mixture of strength and cardio and to make sure you are in calorie deficit but not much as you only want to be loosing 1-2lb per week depending how much you have to loose..
Drink plenty of water to help clean your system, speed metabolism up and to make sure you are actually hungry when you think you are
There is no quick fix, it will take you a while to get where you want to be but never give up, keep on going, take your measurements, take pictures and that way if the scale starts to fail you hopefully your over measurements will help you..
Trust the process, things don't happen over night and of course things will go stale, but that's when you need to kick start your body, change your eating habits, change your exercises.. Take a day off and eat what you want and then get back on it, as long as you don't stop because it hasn't happened as quickly as you think it will
IIFYM
IIFYM or if it fits your macros, now you probably know all abut this, or maybe your thinking what are you going on about?
Lets break it down food is made up of macronutrients called fats, carbs and protein, all of them make up the calories in the food you are eating or drinking.
Fats are 9 calories, carbs and proteins are 4 calories.
So your probably sat there thinking so what? well our bodies take in the macronutrients, everybody's break down is different and I will get to that in a minute, but you have probably all heard of don't eat carbs after 6, make sure you only eat x amount of protein. Well truth be told our bodies don't know if its 6pm or 8pm so you can eat carbs after 6, and for protein our bodies only use a certain amount at a time so its best to break up protein and spread it out through the day.
As long as you eat roughly the right amount of macros that are set then you are going to loose weight/gain weight or what ever your goals are, as long as you hit your calories through your macros then you will be fine.
IIFYM makes life easier for you, you can eat cake or ice cream as long as it fits your macros, it means that you don't have to deprive your self any more, if you fancy a bowl of cereal at 9pm have a bowl of cereal as long as it fits your macros..
The downside is everything needs to be weighed to get accurate results, so if you are new to this it will take a little while to get used to it, however you will probably be shocked at portion sizes when you weight things properly as I am sure I am not the only one that over estimates a 30g bowl of cereal, once measured out it really is about two mouthfuls and this will explain how some people cannot lose weight because they are not eating the correct portion sizes.
Once you have been doing it a while you wont need to measure out some foods as you will be able to do it by eye, but it does take time and practise, do make sure you do not get obsessed with it though because it is flexible dieting and it does mean you can be more relaxed and start to enjoy foods again, and if you stress about it not only will it effect your results it will effect your mentality and you will start feeling guilty again.
I want people to enjoy food, it as taken me a long time to enjoy food and realise eating more foods is actually a good thing, you cannot gain muscle if you don't eat foods, and the more muscle you have the more fat you burn. Also carbs are not your enemy, I will do a post on carbs.
Now lets work out your macros, this is a basic calculator and I am no expert so you will need to play around to find what suits you, as some people are more sensitive to carbs and need higher fats whilst others work better lower fat higher carbs, basically give it 2 weeks on the numbers before playing around.
First we need to work out your calories that are needed each day we are going to use the basic formula which is the Mifflin, M.D, St Jeor formula
For females 10xweight (kg) +6.25 x height (cm) -5 x age (y)- 161=REE
males is 10xweight (Kg)x height (cm) -5 x age (y) +5=REE
ill do mine to show you 10x50+6.25 x 157- 5 x 28 - 161 = 1180 basically that's how many calories my body needs if I was to lie in bed and not move for 24 hours
next we need to work out if your sedentary- office job, little walking (REE x 1.2)
light activity- light walking, activity that burns 200-400 a day (REE x 1.375)
mod activity- waitress, on feet for most part of the day (REE x 1.55)
very active - professional sports person, or a manual labourer (REE x 1.725)
Heres mine: 1180 x 1.55 = 1829 so basically if I want to maintain weight I eat this amount, if I want to loose weight I eat less etc.
Now we need to work out proteins, and fats and carbs:
Protein is the fixed number, you either eat .8 to 1g of body weight, if you haven't been eating much protein then start at 0.8 and slowly add protein in overwise you could get stomach problems
so .8xbody weight = RDA of protein or 1g x body weight
For me I do 1g x 109 = 109g protein so that's my protein macro sorted
Now lets look at fats, fats are essential for hormones and brain function and every body takes to fat differently lets look at body structure,
Ectomorph: naturally lean person, about 25% of your diet
Endomorph: naturally heavier person, so more likely to utilize fats from diets, so about 35% of daily diet
Mesomorph: average body type and is inbetween the other two so about 30% of daily diet
Ectomorph = TDEE x .25
Mesomorph = TDEE x.3
Endomorph = TDEE x.3.5
Mine example would be 1829 x .25 = 457/9= 50 g fat
To find carbs its TDEE - protein- fat
1829-436-457= 936/4 (4 g of carbs to calorie) = 234 g of carbs
If you have any questions just ask, or you can go to iifym calculator to get it done for you
Lets break it down food is made up of macronutrients called fats, carbs and protein, all of them make up the calories in the food you are eating or drinking.
Fats are 9 calories, carbs and proteins are 4 calories.
So your probably sat there thinking so what? well our bodies take in the macronutrients, everybody's break down is different and I will get to that in a minute, but you have probably all heard of don't eat carbs after 6, make sure you only eat x amount of protein. Well truth be told our bodies don't know if its 6pm or 8pm so you can eat carbs after 6, and for protein our bodies only use a certain amount at a time so its best to break up protein and spread it out through the day.
As long as you eat roughly the right amount of macros that are set then you are going to loose weight/gain weight or what ever your goals are, as long as you hit your calories through your macros then you will be fine.
IIFYM makes life easier for you, you can eat cake or ice cream as long as it fits your macros, it means that you don't have to deprive your self any more, if you fancy a bowl of cereal at 9pm have a bowl of cereal as long as it fits your macros..
The downside is everything needs to be weighed to get accurate results, so if you are new to this it will take a little while to get used to it, however you will probably be shocked at portion sizes when you weight things properly as I am sure I am not the only one that over estimates a 30g bowl of cereal, once measured out it really is about two mouthfuls and this will explain how some people cannot lose weight because they are not eating the correct portion sizes.
Once you have been doing it a while you wont need to measure out some foods as you will be able to do it by eye, but it does take time and practise, do make sure you do not get obsessed with it though because it is flexible dieting and it does mean you can be more relaxed and start to enjoy foods again, and if you stress about it not only will it effect your results it will effect your mentality and you will start feeling guilty again.
I want people to enjoy food, it as taken me a long time to enjoy food and realise eating more foods is actually a good thing, you cannot gain muscle if you don't eat foods, and the more muscle you have the more fat you burn. Also carbs are not your enemy, I will do a post on carbs.
Now lets work out your macros, this is a basic calculator and I am no expert so you will need to play around to find what suits you, as some people are more sensitive to carbs and need higher fats whilst others work better lower fat higher carbs, basically give it 2 weeks on the numbers before playing around.
First we need to work out your calories that are needed each day we are going to use the basic formula which is the Mifflin, M.D, St Jeor formula
For females 10xweight (kg) +6.25 x height (cm) -5 x age (y)- 161=REE
males is 10xweight (Kg)x height (cm) -5 x age (y) +5=REE
ill do mine to show you 10x50+6.25 x 157- 5 x 28 - 161 = 1180 basically that's how many calories my body needs if I was to lie in bed and not move for 24 hours
next we need to work out if your sedentary- office job, little walking (REE x 1.2)
light activity- light walking, activity that burns 200-400 a day (REE x 1.375)
mod activity- waitress, on feet for most part of the day (REE x 1.55)
very active - professional sports person, or a manual labourer (REE x 1.725)
Heres mine: 1180 x 1.55 = 1829 so basically if I want to maintain weight I eat this amount, if I want to loose weight I eat less etc.
Now we need to work out proteins, and fats and carbs:
Protein is the fixed number, you either eat .8 to 1g of body weight, if you haven't been eating much protein then start at 0.8 and slowly add protein in overwise you could get stomach problems
so .8xbody weight = RDA of protein or 1g x body weight
For me I do 1g x 109 = 109g protein so that's my protein macro sorted
Now lets look at fats, fats are essential for hormones and brain function and every body takes to fat differently lets look at body structure,
Ectomorph: naturally lean person, about 25% of your diet
Endomorph: naturally heavier person, so more likely to utilize fats from diets, so about 35% of daily diet
Mesomorph: average body type and is inbetween the other two so about 30% of daily diet
Ectomorph = TDEE x .25
Mesomorph = TDEE x.3
Endomorph = TDEE x.3.5
Mine example would be 1829 x .25 = 457/9= 50 g fat
To find carbs its TDEE - protein- fat
1829-436-457= 936/4 (4 g of carbs to calorie) = 234 g of carbs
If you have any questions just ask, or you can go to iifym calculator to get it done for you
Progression
We all beat out self a up and see the negatives, stand in a scale and get disheartened because we have put on weight or maintained.
Pictures say a thousand words and there is no better way to track progression then pictures
Here is my progression from March to May, I have been ill in between those pics, but pic on left I'm tensing and have little muscle pic on right is today I am not flexing but my arms are more toned and a lot bigger..
Don't quit keep going even when you feel like you haven't made changes, go back and look at old pics and I'm sure you will all be surprised
Jamie Eason live fit phase 2
I am on week 2 of phase 2 and I can def feel that I am getting stronger in all my lifts! I'm very pleased with how things are working out, my body fat is slowly lowering but my weight isn't changing much which is what I am aiming for as I don't have weight to loose
I now have little bit of definition in my arms without tensing which is great as I always had very skinny arms
Tuesday, 17 May 2016
Ambassador
My hard work has finally paid off I am now ambassador with gym monkee www.gymmonkee.co.uk it's an up and coming clothing brand from the uk
My code for discount is leannefowler15
Thursday, 5 May 2016
Measurements
I did my measurements before starting Jamie Eason live fit here they are:
Arm 10in
Waist 27in
Hips 31in
Thighs 20in
Shoulders 39in
Jamie Eason live fit week 2
Ok well I maybe had to skip out on a couple of workouts last week as I came down with a bug, however this week I have done back and biceps and felt so much stronger on my back than I have previously done.. Shoulders still my weak point but I will make them stronger
Food this week and last week has been very healthy and full of micronutrients
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