ABSiFit

Lifestyle improvement and Fat loss tips brought to you by Abdul Adelakun who is well known as ABS. The motto is to Adapt, Build and Sustain a better way of living

[absifit-blog]

Truth

[absifit-blog]

Don't sell yourself short. Elevate your self image. #athletesmindset

[absifit-blog]

Strength train your way slim

I spent many years in gyms doing workouts and training individuals. There’s a very common trend I’ve noticed which I question.

What is it I speak of?

The cardio sections is the most popular area used in peak times.

People spend their entire workout jumping from treadmills to the cross trainers or rowers.

Now if this is done as a structured routine, that’s not so much of an issue. However, after asking few individuals what their goals are, it seems fat loss is the target. So they aim to run their way thin.

Before I say more, I’d like you to look at the picture below:

Which would you prefer?

Drop the idea of thinking long bouts of cardio is the sure route to dropping all that fat.

If you use a gym, next time I’d like you to have a look at your fellow female members and ask yourself which ones are generally in best shape.

Cardio or weight training individuals?

Adam Hawkey, senior lecturer in sport and exercise science at the University of Wolverhampton, says: “By doing strength or weight training you are looking at increasing your muscle tissue. The more lean muscle tissue you have the more calories you burn.

"One kg of muscle burns 50 extra calories a day, whereas 1kg of fat burns just three calories a day.”

In order to drop fat, you want to burn more calories than you consume. You want to increase your metabolism to effectively make this possible. The most efficient way is to build more muscle so your metabolism rises and your body burns fat throughout the day.

While cardio helps you lose a substantial amount of weight, it’s generally harder to keep off if you make this your base method to keeping slim. This generally comes from losing muscle tissue which is the base to maintaining that tight firm figure you’re after.

As I always say, Train smarter, not necessarily harder. 

When should you use cardio? And which is best for more sustainable and effective fat loss? Check out my “What and when Cardio” is best article. 

What’s your next workout going to be?

�

[absifit-blog]

SHOULD YOU ALWAYS BE SORE?

 Should you always feel pain after your workout?

There’s always the need to feel gratification when working out.

That’s understandable as it’s normal to expect your body to cry out from the effort you put in.

Most gain their satisfaction from soreness, being drenched in sweat or even drained post session.

But the real question is should you always be sore though?

When you first start a routine, you may hit muscles you haven’t reached before, and that’s where people say, ‘I felt muscles I never knew I had!’

See this comes from the tearing of small muscle fibre tears caused by the overload from either strenuous lifting or a new workout.

As much as resistance, volume of reps and sets will influence the stress the muscles are under, the fact is you will almost certainly feel what is called Delayed Onset Muscle Soreness (DOMS) from a new routine or workout that your muscles haven’t been used to.

DOMS from a workout is an indicator of a hard workout but not necessarily the best indicator to a good workout. It is common, however DOMS shouldn’t be a recurring thing post workouts. Repeated episodes of soreness is the perfect road to putting your body into an over trained state.

As much as I’m not an advocate for the over training principle, it is important that you implement a few basic yet effective methods into any physical activity routine you are involved in to avoid the wrong repeated feeling.

To reduce the level of DOMS post workout:

·         Warm up with a light jog or low resistance exercises

·         Dynamic stretches pre workout

·         Gradual progression through workout

·         Cool down, Static stretches at the end

·         Incorporate foam rolling into your stretch routines

 After a few weeks of the same workouts, your body adapts to the stimulus, and you’ll no longer be sore. To continually see muscular adaptations, use the principal of progressive overload to consistently increase the difficulty of your workout by either adding extra load, changing the rest time, or manipulating other workout variables like sets, reps, and tempo.

It’s good to have such feeling of satisfaction, but the truth is performing well and building your body to look as good as you want it to, comes with gradual progression. Let that understanding exist after every session and watch that smile appear.

Committed to a better you

[absifit-blog]

Fat Loss: Nutrition vs Exercise

Which is more important for fat loss? Nutrition or Exercise

Well I’ll tell you this, even if you ask the top fitness professionals in the industry, those of whom preach training principles for optimal physique results, the vast majority will accept that fat loss success mainly comes from nutrition.

Oh really??

If you’re one to think this, don’t be too surprised. I mean, what you consume has one of the major impacts on how your body looks.

You know that saying, you are what you eat… unless you randomly cluck like a chicken or look green like a broccoli, it is kinda true.

Let me expand further on why nutrition holds superiority.

Firstly, if you were to drop the amount of calories you’re consuming by a controlled amount, without the slightest physical activity, you’ll start dropping weight.

Hold your horses though, I wouldn’t just cash out on that idea.

The main rule of fat loss is calorie in vs calories out. So if your body uses more calories to function than it consumes, yes, you’ll be going in the right direction. However, you risk the chance of muscle loss.

Now trust me, you don’t want that. Exercise, this is where such element plays an important role to a balanced effective fitness programme.

Muscle plays a big role on our metabolic rate, and the more you have, the higher amount of calories that will be spent generally. In other words, better chance of fat loss.

Effective direction brings you results you feel good about.

Conquer your limits

[absifit-blog]

Wondering why you do what you have to and not what you want to do?

[absifit-blog]

Truth

[absifit-blog]

YOU BETTER GET YOUR SLEEP!

Struggling to reach your fat loss results? How well do you sleep?

Do you ever leave work but find yourself in a battle to zone out from it? I used to feel like this and still do at times, even over the weekend. Focusing on your career or studies to mention a few, can take its toll on you in many ways. Not least how you sleep.

I’m sure you’ve had this feeling and may still do, right? Normal… or is it?

You may find yourself getting 4 to 5 hours a night when you should be getting more, but ultimately, this catches up with you. You see, lack of sleep is known to be a major factor in poor health and the growing waistline of the vast majority.

When you sleep, you allow your body’s system to regenerate and maintain a balance of good health - both mentally and physically. This is a point to really bear in mind.

Sleep deprivation drives inflammation up in the body; this in turn produces stress hormones that prevent your body from using other hormones that control blood sugar levels. That’s why you may find yourself still tired when you shouldn’t be, over eating at times and irrationally making bad choices.

In addition, not hitting the sack for long enough, even 1 hour less than usual can make you eat as much as 45% more food according to the studies of Chaput, J., et al. Obesity Facts. 2012.

Charles Poliquin, one of the world’s most renowned strength coaches, says that sleep is one of the most potent habits we can have to improve our health and lose more fat, more quickly.

Check these tips here. I’m sure you’ll find some of them to really help if you’re suffering from insomnia or anything alike.

 Get yours, whatever it takes.

Abs

[absifit-blog]

Legs legs legs! Follow @squatvideos for leg training variations Ladies... Don't underestimate the benefits you stand to gain from implementing leg strengthening workouts to your weekly routine. If you're not already, at least twice a week of solely leg routines, with consistency can give you: ✅stronger toned legs ✅improved body composition ✅stronger core ✅tighter rounder butt Tag a friend who'd love to get busy with leg day Adapt | Build | Sustain

[absifit-blog]

When you love something, you want the best for it right?

[absifit-blog]

[absifit-blog]

Let this be your #motivation every day 💪🏾

[absifit-blog]

GOAL SETTING- The 🔑to success Fail to plan, plan to fail [tag a friend who could use this] Plan your Workout, weekly meals and daily schedule. Being organised is a key element to achieving your fat loss goals. You can use this strategy with many areas in your life today. I use this with my clients and life goals. Take a moment to do the same for at least one of your goals today.

[absifit-blog]

Mind over matter. You can do more than you think is possible. If he or she can achieve the body desired. Why can't you?

[absifit-blog]

How badly do you want to achieve? Don't let the Monday beast hold you back. What better time to start.

[absifit-blog]

Happy New year to you all!!! Stay focused and driven towards achieving your goals. To a bigger and better year!

[absifit-blog]

Bout to get a New Year's Eve workout done. Legs away we go! Excited!!! 😨 not... 😄