Category Archives: Weight loss

Weight loss is one of the most popular fitness goals out there. Make sure you’re doing it safely and properly with our dedicated articles.

Ultimate Meal Prep Guide: Weight Loss, Maintenance & Bulking

Did you know when following any type of healthy diet plan to fulfil a healthy lifestyle the 80-20 rule is an important rule to follow by? This rule consists of 80% nutrition and 20% fitness, both in which compliment each other and are not effective unless they are fulfilled together. This rule highlights to us how important nutrition and our diet is hence meal prepping being key to maintaining this rule of thumb. For more detailed, prep planned aimed at specific needs check out our up and coming blog explaining what macros are and how to implement them.

 What is Meal Prepping?

The answer is in the name …meal prepping literally means prepping your meals in advance, this could be through choosing a free afternoon to pre-cook and portion your food out for a few days or even for the week. The goal is to help you stay on track through controlling your nutrition and calories to meet desired dietary needs and goals.

Why Meal Prep?

The beauty of meal prep is that it allows you to be ahead of yourself for a few days or a week. This is perfect for people with busy lifestyles or if you just simply need a little motivation, structure and a plan to follow. It also allows you to reduce your time and food shopping cost whist reaching you desired goal such as losing weight, maintaining weight or bulking.

How to Meal Prep?

Firstly you need to determine your end  goal, this will allow you to start your meal prepping journey in terms of making your nutrition and training plan personal to your desired goal.

Tips when Meal Prepping:

There are several useful tips for meal prepping… our top three picks have to be:

  1. Making a meal plan (set a day to cook every week)
  2. Weekly shopping list
  3. Exercise at least three times a week (this will help you maximise your visual results and see the real benefits of your meal prep journey).

Remember.. consistency is KEY.

Food Ideas

We have you covered with our quick and easy meal prep ideas for three different goals:

  1. Weight loss
  2. Maintaining Weight
  3. Bulking

Here is an example day of Meal Prepping for three different goals: 

Who said you can’t have fun when Meal Prepping ?

Weight loss

Breakfast: Egg Muffins – Eggs,Courgette, Spinach, Turkey Rashers.    Lunch: Tropical Salad – Quinoa, Tuna, Papaya, Mixed Leaves, Peppers,Grated Carrot, Feta Cheese.                                                                       Dinner: Nando’s Fakeaway- Nando’s Sauce, Chicken Breast, Sweet Potato, Broccoli.                                                                                                                     Snacks: 2 Dark Chocolate Rice Cakes, 1 Protein Bar.

A days Weight loss Meal Prep:

  • This meal prep example is very high in protein. The benefits of protein being a big assistant in helping the process of changing your body’s composition resulting in overall weight loss.
  • The most suitable exercise to complement your weight loss journey is cardio,  also interval training  is a good fun way to incorporate into your fitness regime. This type of training is when you alternate periods of high and low intensity activity. An example of interval training could be alternating between  sprinting and walking on a treadmill.

Maintenance

Breakfast: Overnight Oats- Protein Powder, Oats, Water.                         Lunch: Skinny N Spicy Salad- Chicken Breast, Sweet Chili Sauce, Rice, Mixed Leaves, Peppers, Grated Carrots, Cabbage.                             Dinner: Bangers N Grains – 4 Beef Sausages, Rice, Green Beans           Snacks: Handful of Mixed Seeds & Nuts, 1 Protein Bar, 2 Dark Chocolate Rice cakes.

A days Maintenance Meal Prep:

  • This Meal Prep example day shows the importance of balancing protein, carbohydrates and fats when following a maintenance diet. Protein is used for both energy and building muscle, Carbohydrates are important for energy and fats are used for energy after been broken down into fatty acids.
  •  When following a Maintenance Meal Prep plan to maintain your overall body weight, a balance of both strength training and cardio is the best to do this, as it allows you to strengthen muscles as well as keeping your fitness levels up too. Exercises for both cardio and muscle strength, could be sprints using the rowing machine.

Need a little more inspo and motivation? why not take a look at our guide to 20 Minute HITT Rowing Machine Workout.

Bulking

Breakfast: Peanut Butter Overnight Oats- Protein Powder, Peanut Butter, Oats, Water.                                                                                                           Lunch: Power Plate- 2 Tins of Tuna in Olive oil, Quinoa, 1 Avocado.   Dinner: Omega Loaded- 2 Salmon Fillets, 2 Sweet Potatoes,Broccoli Snacks: 2 Chicken Breasts, 1 protein bar, Bagel with Peanut Butter & Banana

A days Bulking Meal Prep:

  • There are several  key factors when Bulking such as feeding your muscles with enough nutrition. It is important to include fatty foods, this is to ensure muscles can be repaired as quickly as possible after heavy training. It is essential when bulking  to radically increase the calories consumed beyond your bodies needs. This provides fats to be a good way of getting your calorie intake up, as they’re over double the amount of calories per gram than carbohydrates and protein. For more advice see our guide to Why a high-calorie breakfast is good for weight gain. 
  • To maximise your  results, you need to be doing intense weight training, bulking is all about packing in those heavy weighted workout routines. The bulking process acquires you to have a lot of dedication, patience and commitment with your training, even at home there are no excuses weight training can still be fulfilled…. check out our resistant band workout  guide.

Change in Mindset

Meal prepping allows you to have structure, as it sets you up for the week, changing your mindset from your old bad habits to new good ones. This therefore motivates you to reach your goals. Along with Meal Prepping and training,  meditating a few times a week will allow you to completely detox your body with any stress or worries. All of these factors can have a knock on affect in your new regime of meal prepping; getting into a new routine to better yourself.

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Long sedentary office workers how to effectively lose weight

When I first came to the UK to study, due to long hours of study, I had to sit all the time except for bedtime. I sit most of the time. Sitting and going out made me gain weight quickly. Due to long-term sedentary exercise and irregular take-out food, sedentary working people are prone to obesity, especially those who are not used to work at the beginning of 18-24. The term weight loss has become a long-term issue that people have been discussing. Weight loss is a behavior aimed at reducing excess body fat and weight.

You will find information in this article

  • The dangers of sedentary
  • Effective ways to lose weight for workers (exercise)
  • Effective ways to lose weight for workers (diet)

 

The dangers of sedentary

Nowadays, a fast-paced society and high work pressure have caused many people to be physically and mentally exhausted and suffer from metabolic disorders. Coupled with high-energy, unbalanced fast food, takeaway, milk tea and beverages, the working population will inevitably gain weight. Due to busy work, people have no extra time to exercise. They eat after touching things on hand, and sit and lie down after eating. Lack of exercise can cause body fat to accumulate over time. Causes the appearance of obesity. Many people are used to sitting down all day in the life. This bad habit will increase the risk of obesity. This is because sitting for a long time will slow down blood circulation, metabolism will also slow down, and the food eaten is not completely consumed. Instead, it will be stored in the body in the form of fat, leading to obesity. At this time, we need to solve the problem of how the working population lose weight.

If the worker controls sitting, due to long-term immobility and lack of exercise, the muscle strength of the lower limbs will be weakened, which will easily lead to slight accumulation. If the diet is not properly controlled, it will accumulate in disguise occasionally and easily lead to obesity. Obesity can indirectly lead to diabetes, hyperlipidemia, hypertension and other diseases.

Effective ways to lose weight for workers (exercise)

1. Long-term sitting for appropriate activities
If people who sit for a long time want to lose weight, they should improve by sitting for a long time. You can also do some exercise in the office. People have many opportunities to stand up and walk around during work breaks. For example, photocopying materials, meetings, going to the bathroom, and other opportunities to stand up and move around. When going up and downstairs, if time permits, please choose the stairs instead of elevators as much as possible.

2. Do some small exercises secretly
You can do many small exercises while sitting, such as secretly tightening the front. Tighten the front, then hold for 5 seconds, then relax, and then pull the hips. In this way, you can sit on a stool and raise your legs. Sit upright, raise your legs parallel to the ground, hold for 10 seconds, and then lower. Doing ten sets once a day is good for firming your legs.

3. Keep doing exercise after getting off work
Office workers lack computer exercise for a long time, which is not good for their health and tends to gain weight. The best way is to take a break to get off work or do more exercise. Exercise is one of the most important ways to lose weight. You can choose to ride a bicycle or walk. Drive or take public transportation. At the same time, doing housework is a good exercise that can help you burn calories.

4. Exercise at home
Workers are usually very busy. This is a good choice for us to exercise at home. Go to the gym to waste time driving, wait in line to use the equipment and pay expensive membership fees. Exercise.co.uk provides an APP for exercise at home. You can combine the APP to exercise for an hour at home, and can provide a personalized plan that best suits you until you reach your fitness goals such as weight loss and body shaping.

 

Effective ways to lose weight for workers (diet)

1. Try to stand for half an hour after dinner
Office workers often have lunch in the cafeteria or takeaway because of the tight noontime, and sitting after a meal can lead to fatter buttocks and buttocks. So no matter how tight the time, try to stand for half an hour after eating, effectively avoiding the appearance of fat in their waist and abdomen.

2. Drink plenty of water
A very important way to improve people’s metabolism is to drink plenty of water. Drinking at least 6 to 8 glasses of water a day is very helpful for weight loss. In addition, when you are particularly hungry or want to eat snacks, you can also drink a glass of warm water, which can effectively reduce your appetite.

3. Healthy and reasonable eating habits
During exercise and weight loss, if you do not pay attention to your diet, it will be difficult to lose weight successfully. Whether your goal is to lose weight or stay in shape, a healthy diet is an important part of it. Intermittent fasting is a typical disruption of the diet (e.g. eating only a little fruit for dinner), which can lead to malnutrition. Blind dieting will reduce the body’s basal metabolic rate. After returning to a normal diet, the weight rebounded immediately, even heavier than before the diet. Repeated dieting can easily lead to overeating. The diet should follow the pattern of less oil, less salt and less sugar. During the weight-loss period, you must eat breakfast. A high-calorie breakfast will not affect your weight loss. If you do not eat breakfast, you will not be able to replenish energy in time. The human body will feel fatigued and affect work efficiency; skipping breakfast will increase hunger, which may make you eat more at noon, and even tend to eat some greasy food to satisfy hunger, which is not conducive to weight loss.

 

If you want to learn more about weight loss, please click on the link below:

https://www.exercise.co.uk/learn/best-exercises-for-weight-loss-and-calorie-burn/

https://www.exercise.co.uk/learn/when-how-often-should-you-eat-to-reach-your-goals/

https://www.exercise.co.uk/learn/6-ways-to-make-exercise-more-fun-without-trying/

https://www.exercise.co.uk/learn/10-tips-on-busting-through-your-weight-loss-plateau/

https://www.exercise.co.uk/learn/how-to-cut-down-workout-times/

 

Exercise and diet should follow reasonableness. Please avoid excessive exercise and dieting behaviour. If you feel any abnormal symptoms, immediately stop exercising and overeating to lose weight, and seek medical attention immediately.

How to lose weight in a healthy way

Losing weight is a topic that most people are concerned about nowadays, how to lose weight healthily needs to be considered. Some people try to lose weight in an unhealthy way, which often affects their health. For example, people who lose weight through excessive dieting may lose weight quickly in the short term because of the use of muscle and water weight during this period. It’s an unhealthy way to lose weight. When you don’t control what you eat, you gain weight quickly. It also causes damage to your stomach.

You will find information in this article

  • What is a healthy way to lose weight?
  • HIIT
  • Cardio

  • What is a healthy way to lose weight?

A healthy way to lose weight is to control your diet and exercise more. Before you lose weight, you should know that fat and muscle are completely different tissues and have different functions. Fat is the accumulation of excess energy in the body, while the muscle is formed by the use of energy in the body. Exercise weight loss is a popular way to lose weight. The process, can not only help the dieters to convert the heat into muscle but also has a good shaping effect. Next are some of the most common exercises

  • HIIT

woman holding brown ropes

HIIT is a calorie-burning method that has become popular in recent years. The muscles burn a lot of calories during exercise. The effect will be seen in the short term, but the exercise is very tough. Due to the high training intensity, body load, and cardiopulmonary pressure are very high, HIIT stabbing training is under 30 minutes. But for new people is very difficult to really do it, perhaps in the first 5 minutes is in line with the standard of high-intensity training, the rest of the time due to fatigue, physical pain, subjective consciousness of depression, and other reasons can not achieve high-intensity exercise, thus affecting the effect of exercise. Similarly, most people will choose a fitness App or a training video that without the guidance of a professional coach. They will complete a set of training with non-standard movements and non-compact rhythm. So the newbies who decide to lose weight through this kind of exercise need to find a course with simple movements and short training time, and gradually increase the training intensity so that they may have better results. Continue reading How to lose weight in a healthy way

How did I lose weight-3 steps

The epidemic is under effective control, and the summer is coming, many people may now start to lose weight, weight control, want to put on beautiful clothes, skirts when the weather is hot, go out to play. But Fat loss is not simply about eating or planning, but about a long-term, sustained lifestyle that includes daily eating habits and exercise habits. I lost 25kg in 2019 and I sorted out the 3 steps about losing weight, so that we can lose weight scientifically.


As for me, I went to the UK in 2019 to start my study journey. Because I don’t know how to cook, I eat takeaway food every day, mostly burgers, French fries and other fast food. Within a few months, my weight rose to nearly 130KG. I felt uncomfortable in my body, so I made up my mind to lose weight, at least to keep healthy.

In half a year, I lost 20KG, learned to cook, went to the gym with a trainer to learn fitness, and began to develop good living habits, including diet plan and exercise plan. Later weight did not change, the loss is very slow, but has reached my idea.

Until now, I still keep it. Now my weight is still under 100KG. I am very satisfied with it and my body indicators are also normal.

Let me give you a brief introduction to the next few points about lose weight.

body fat percentage

First, we need to determine whether we are obese or not. The most commonly used measurement index is body mass index (BMI), which can be obtained by dividing weight (kg) by height squared (meter) . Or you can use a Bady – Fat calculator.

For men, the circumference of the neck and abdomen, height and weight were measured.

Women were measured at the circumference of the neck, hips, waist, height, and weight.

Attention should be paid to the fact that body fat rate is a dynamic indicator, and the basic value of each person is different, and the physical conditions and needs are also different. Therefore, it is recommended to choose an appropriate target under the guidance of professionals, such as doctors, nutritionists and body fat managers. For middle-aged and elderly people, the index should be appropriately relaxed due to the slow metabolism itself.

It’s not hard to see that a body fat percentage of around 20% is suitable for almost all ages. So what does a body fat percentage of 20% look like?

At this time can not see so much muscle lines, can not see 6 abdominal muscles, but the overall body is more beautiful, belong to the ordinary bodybuilding figure.

Want this kind of body? Let’s lose  weight.


1.Cut down on carbs

Research shows that low-carb diets are part of an effective weight-loss strategy.
The diet limits carbohydrate intake — including sugar and starches like bread and pasta, is high in carbohydrates, while nutrition is lacking in many other things. — and replaces it with protein, healthy fats and vegetables.
Low-carb diets can reduce one’s appetite, cause people to eat fewer calories, and help people lose weight more easily than other diets, as long as they keep the diet.
The benefits of a low-carb diet go beyond weight loss; it can help lower blood sugar, blood pressure, and triglycerides.
It can also help raise HDL (good) cholesterol and improve the pattern of LDL (bad) cholesterol.


2. Eat more protein, fat and vegetables

Under normal circumstances, men consume an average of 56-91 grams per day ,women 46-75 grams per day.Healthy sources of protein include eggs, beef, chicken, lamb, fish and seafood, and legumes.

Eating the recommended amount of protein is important to maintain health and muscle mass while losing weight.There is evidence that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.

Eat more green leafy vegetables, I recommend Broccoli, cauliflower, Olive, Tomatoes, Kale, Brussels Sprouts, Cabbage, Swiss chard, cucumber. They are high in nutrients and low in calories and carbohydrates.

About fat, don’t be afraid of it. Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. such as: butter, margarine, shortening, beef or pork fat.

We should choose monounsaturated fat and polyunsaturated fat.

Monounsaturated fats are found in many foods and fats.

Studies have consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol levels and reduce your risk of cardiovascular disease.

These foods include: nuts (almonds, cashews, peanuts, pecans), vegetable oils (olive oil, peanut oil), peanut butter and almond butter, and avocado.

Polyunsaturated fats are called “essential fats” because the body can’t make them and needs to get them from food.Plant foods and fats are the main sources of this fat.

Some type of this fat, called omega-3 fatty acids, has been shown to be particularly good for your heart.

The following types of foods contain omega-3 fatty acids: salmon, herring, sardines, walnuts, flaxseed, and canola oil.

Other recommended :EXERCISING ON A VEGAN DIET5-MINUTE HEALTHY BREAKFAST RECIPES | 6 FOODS THAT ARE FULL OF FIBRE TO HELP YOUR HEALTH


3. Moderate Exercise

Whether you’re in school or at work, doing some moderate cardio and resistance training is a great way to lose weight.

Try going to the gym three or four times a week for resistance training and strength training. If you’re new to the gym, ask the trainer for some advice. Make sure your doctor is also aware of any new exercise plans.

Or do some cardio workouts, such as walking, running, rowing machines, cycling or swimming, which is great for weight loss and overall health.

I usually do resistance training 4 times a week and cardio training 2 times a week. With a healthy diet, gradually you will find yourself changing. You will become sunny, feel good every day, your body will become light, and you will have a good figure.

I hope my advice will help you lose weight successfully.


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional.If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.