Why are you not losing weight

Why are you not losing weight

A problem I find with people trying to lose fat and lose weight is, they're not counting their calories on a weekly basis, only accounting for them daily. Where most people when I speak to them, quite often I'll find that they're pretty good for their regular diets as for the calorie intake. They maybe inside the numbers that we're looking for, for them to achieve weight loss. Yes, they might need some changes in their macro-nutrient profiles, like that. But generally, people that are trying to lose weight, if you talk to what they'd do on a regular basis, their calories might even be slightly too low on that basis.

But, then what they don't really account for is their nights out that they have in that week. If I bring, that's a simple example, they spend so much cutting calories by 400 calories a day, so they're looking at 400 calories that they cut, and they do that for six days of the week. Six days of the week they're taking 400 calories off and going into deficit for those 400 calories. That means, for those six days they're 2400 calories in deficit, which is a good start, because it's going to help you to lose some fat this way.

But, if you go out for a, let's say if you're out for a meal. You go out for a meal, something as simple as a chicken burger and chip, that could be 1500 calories, and if you add on top of that condiments like mayonnaise or ketchup you're going to dip the chips in, stuff like that, maybe some glasses of wine, some other drinks, a dessert, you can be anywhere from 1500 to 3000, 3500 calories. If we say cut it down a bit, and we say, let's say they take, they had a meal, had a few drinks, 2500 calories over they are for that one day. That 2500 calories will negate the other six days of being 400 calories below. All that hard work they've put in for those six days has been cut out by that one day of eating out and drinking out.

That's fine to go out for a meal, fine to have drinks and all of that. But, you need to expect that if you do that, you're not going to lose fat and you're not going to lose weight. You need to accept that, and just think, it's not been wasted, you are cutting those calories. Because, obviously, if you hadn't of cut those calories, and you had 2500 calories, then you would have put on weight, you would have put on fat. There is some benefit to cutting your calories, and then having a bad day, but having a day where you have more calories, but you can't expect to lose fat doing it that way.

What you need to do is think about, first of all, when you go out for a meal, when you have food, you need to think about being a bit more savvy about the food choices you make, looking at the lower calorie options, looking at better choices on the menu than you maybe would make normally. Also, in terms of your alcohol intake, think about either not having alcohol, or if you need to have, think about, hey, what's a low calorie alcoholic drink I can have rather than, let's say a pint of lager, or a large glass of wine. What can you have? You have some spirits, you have some white spirits that are going to be, obviously, a lower calorie option for those people that need to drink when you're out. That might be a good option for you to keep those calories down.

Then, around that, around those big, making better choices, you're probably still going to go over your calories, even if you're making good choices you have for a meal, you need to say, what can I do the rest of the week to negate some of that calorie surplus I'm going to have on that day where I'm going out. Say, can I cut my calories slightly more those other days, and if I do that, am I still going to be able to maintain good performance in my workouts? I'm I still going to be able to maintain a healthy feeling, am I going to still feel energized, or am I going to feel like crap? Because, we don't we get to that point where you're cutting calories so much that you feel like crap, and your body slows down. That's not going to be beneficial either. You need to really weigh that in.

Definitely, on the days around when you're going out though, you can look at cutting those calories around those days. Let's say you’re out Sunday night, Friday, cutting a few calories on Friday. On the Saturday, prior to going out, going to have to cut calories to try and negate that surplus on that day, and the same on Sunday, just cut those calories a bit more, just to try and balance the effect of you going out. But again, always consider everything you've had for the week, when looking at accessing how successful the diet is going. Because, you must look at that and think, let's really make sure I'm taking in account everything, so that I can say, "Okay, that week I know that I was in a surplus, so therefore I may have put on weight, and this week I've been good all week. Hopefully I've lost some weight this week."

We all know that it doesn't necessarily work as linear as that. It maybe that it takes a couple weeks for that to show on scales. Weight is not a straight line. The common calculation we talk about is the 3500 calories deficit will give you a pound of fat loss. It's a bit of wishy washy number. A bit of a, in the end, made up number. It doesn't really work in real life, but if you are consistently good, you will see results. If you are inconsistent, you will struggle to see results. I think consistency is the key.

Consider for those times when you're out especially, and plan for those throughout the week. If you know you have stuff coming up, plan to account for your weekly food plan, for your food shop, and just make sure you're thinking of calories over a long-term basis, rather than just one day at a time. Because, that will possibly affect how your fat loss and weight loss is.

If you are being consistent, and you're still not losing weight, and you're weighing and measuring, because the other thing is people think they're being consistent, but they're not weighing, or if you're not looking at portion sizes, and you really need to do that. Changing your body composition, especially for those of you that maybe would be your comfortable way, normal way, is not easy. You do have to be anal and strict on what you're doing to see some of those changes.

If you're doing that, if you're being consistent, but you're still not losing weight, then you need to come and see someone like myself. An expert that can maybe help you out with the way you're exercising, maybe look at what other factors of your lifestyle are affecting it. Sleep for example, hydration, are you on any kind of medication, or what supplements are you taking? All those things can come into as well.

The key thing is, first, to eliminate all the other variables. You need to make sure that you eliminate the variable, it's probably your calories. If you can keep that consistent, and Then you can see progress. If you're not seeing progress, then you need to breakdown and see what the other causes are. Check your calories on a weekly basis and try to maintain that consistent calorie deficit over the week, over the month, over the year, and you will see, hopefully, some results.

If you've got any questions, please let me know I'm happy to answer them either as a comment, or I'll use them as a video.

Are you scaling workouts correctly?

Are you scaling workouts correctly?

So just a quick video talking about scaling and how you should think about scaling your workouts. So, for example we did Schmalls today and it's a workout that includes handstand press ups.

Now when people say handstand press ups, their first thing is what I want to make sure I'm upside down and I make sure I'm doing something that looks like a handstand press up. So, you see people obviously a handstand press up, I'm going to turn right here is, from the floor and in a handstand. A full press up is head to the floor. You see people sometimes put an ab mat here and then go through their handstand press up with that mat there. So, they've got a slightly shorter range of motion than in a regular handstand push up. Now it really depends on whether you're trying to match the appearance of the movement or the training intent of the workout. Sometimes, now and again, you might want to practice doing the kip version of the handstand press up and maybe a slightly smaller version of the handstand press up. But if that's all you do in this handstand press on the workout, you're going to struggle to improve enough of your shoulder strength through a full range of motion to be able to do a proper handstand push up.

A better option from trying to do that most of the time is to do either some variation of a press up so whether that's just a full press up from the floor or a pike handstand press up or a shoulder press okay, with a barbell. Push press is a good one, good example to do because a push press, you're going to get that lower body kip motion using your hips to full extension and then you're going to press that bar overhead and work the shoulders rather than sort of in a handstand press up obviously, I know that the range is basically from here. This one you're going to work it from a full range of motion here but a little push press, it's probably more like the main pair is coming from about here. That's going to work your shoulder strength. That's going to build your strength up so that in the future, you will be able to do a handstand press up and that will be closer to the training intent of the workout than doing a very small handstand press up especially if you're using more than one ab mat.

There's nothing with wrong with scaling it that way but just think about what you're choosing for that training intent and I'm just going to grab a box and I'm just going to talk about box push ups. I've got a box here, and we're talking about scaling press ups, when you're scaling a press up, because we're going to bring this down for handstand press up, if you cannot do a press up from the floor where you get all the way on your range of motion, then you need to do a box press up. And a box press up should look like this. So, the elbow should be coming down at about 45-degree angle. Your chest should touch the box and you should drive up keeping your body in a straight line, nice, neutral spine from here. If you cannot do that or if your press up looks like this, or like this, then you'll be much better lifting that box up higher to a 30-inch position here that makes it easier getting yourself into a slightly more vertical position than what you were just doing and getting it a full range of motion here.

Quality over difficulty. I think we can establish that. So I see most people when they're doing press up scaling, there's some kind of phobia about using a box push up especially for guys, but also for girls, in that maybe they believe it's not as hard a workout. It is equally as difficult if you establish that full range of motion and much more beneficial than a press up, hopefully the camera will follow me here than a press up in which you go, like this, okay. We want to work for a full range of motion so we're working those muscle groups that were intended to be trained in that workout. 

Just think about when you're choosing a movement that you're going to scale to and that applies to pull ups as well, the idea of movement. Make sure you're closely matching the training intent of that movement. If that means something that doesn't necessarily look like the movement you're trying to do, so with a handstand press up, we're going to be upright, we're going to move in a barbell, we're also going to be moving ourselves, that's actually fine as long as you're matching that intent and

that applies if you've got injuries as well, we could find some movements that will match the intent without aggravating any injuries that you've got. So really think clearly before you're scaling especially if you're doing the workout later today as well, then think about your scaling options and you're going to get much more benefit from your training in the long term. Think about the long term rather than the right now and that's going to make a big difference to your training. Thanks guys.

Why everyone needs proper strength training

Why everyone needs proper strength training

- - Hi, I want to talk about the importance of strength training today. Whatever your goals are, strength training will be an important factor in achieving those goals. What those goals are aesthetic, strength training is really, important because if you think about how your body consists or what it's made up of. You've got skeleton, you got organ, you got skin, and you got muscle and fat, and what gives us the shape that we want and the tone that everyone talks about is muscle. It's not fat. You can't shape the fat, okay? You can't manipulate your organs into the shape you want it to be. You can't manoeuvre your skin. I suppose you could have some cosmetic surgery, but realistically, you can't change anything about your body shape without building muscle and muscle tone. If you want to change your shape, you can't just lose fat. You do need to build muscle as well. If you just lose fat, then you end up being a skeleton basically. You need to get that muscle to build tone.

For those ladies out there, I said every single video, tone doesn't mean bulk, okay. Bulk comes from your body weight to being too great, so if you're big and bulky, generally, it's going to be fat on top of that muscle that's going to make you bulky. Conversely, if you see someone that's super ripped and super muscle-y, they are working towards that specific goal. For a girl, it needs, I mean, if a guy that's difficult enough, but for girls, it's super, super difficult, so I don't want to keep going over the same subject, but don't worry about that, but you need strength training to get your aesthetic goals met, so really, important. So, most people, when they go to the gym, I think, their initial priority is to look better. Strength training must be number one on your list of things to do ahead of everything else.

Now, obviously, if you have a lot of fat that you need to get rid of, then yes, you might benefit from some form of metabolic conditioning, cardiovascular training, some of that, in addition to your strength training, but don't think that you can get away with just doing cardio, and you're going to get some benefit because you need to be building muscle as well because don't forget. If you're trying to lose fat, having more muscle will enable you to burn more calories, okay? The more muscle you have, the more energy expenditure you have, basically, because muscle takes up more calories. It uses more calories that you're basically building a bigger engine, so a bigger engine requires more fuel, and therefore, you're going to have more calories to burn. Important, even if your goal is just purely fat loss. Then you have muscle in there because that's going to help.

initially, most people find that if they're overweight, the initial bit of weight loss is the easy part, but when it starts to get difficult, that's when having more muscle will be a real benefit to you, so aesthetically, fat-loss wise, strength training is really, important.

Performance, if you're looking to improve your performance at a given sport or just your general performance in your workouts, then strength training is also equally important. If you want to jump higher, okay, if you want to run faster, then having the correct muscles and more of those and more powerful and stronger muscles is going to really help that, so if you looking to improve performance, it's not just about doing very specific training towards that, so trying to jump higher. It's not just about practicing jumping, building muscle is going to really help with those performance as well, and in other sports as well.

the obvious sports would be stuff like, you know, real power sports like rugby, and sports like that, but really, anyone will benefit from getting stronger and it's going to move onto building more resilience as well, so if you can develop better muscle tone, especially in the muscles you're going to be using for your given sport and in your core stabilizer muscles as well and your glute muscles which are obviously big stabilizers for pretty much every sport, then that's going to really help you perform better, but also be more resilient, to be more resistant to injury which obviously is going to affect your performance, and if you move on from performance because not everyone is training to maybe work for a specific sport or training goal, but obviously, if you are, that's really, really important, then we'll move on and alongside improving your performance, whatever event you're going to go into.

Strength training is very important for your longevity. Not just for your quality of life as you get older, but also for your length of life. Research studies have shown that, when they've done studies on the markers of what causes you to have a longer life expectancy the ones the most people thought was stuff like cholesterol and blood sugar and all those numbers. They did have a great impact, but a lot of the biggest impacts on life expectancy when they did measures of people that live longer and people didn't live as long were strength regimen. Percentage of muscle and grip strength tests, leg strength tests, all of those indicated, were indicated of people that were going to live for longer. So being stronger will help increase your life span,

I think more importantly than the quantity of life you have remaining, will be the quality of that life. As you get older, pretty much from 30 years onwards, you experience some form of muscular atrophy. In other words, as you get older, if you don't use your muscles, you lose your muscles. You will get progressively weaker and your amount of muscle in your body will reduce year upon year upon year if you are not doing exercise specific for strength training, and as you get weaker, daily tasks become more difficult, so you talk about sort of infirmed older people that struggle to get in and out of chairs, struggle to go up and down the stairs and then out of the bath. Those sorts of things are the result of muscular atrophy. I'm not talking about when people have had trauma or injury or any other conditions, but those conditions, even if you have some conditions like arthritis or other, those conditions can be improved and your symptoms lessened by being stronger, but just in general, if you want to have a better quality of life, you want to be able to play with your kids, play with your grandkids, just be able to enjoy if you're moving into retirement, enjoy that retirement or just enjoy your 40s and your 50s as well, then you need strength training.

It becomes more and more of a priority the older you get because the better, the stronger you are, the easier it is for you to be able to move and do more activities and be more active and enjoy your life for a long period of time, so really, important. Yes, I know, some of us say alongside that, obviously, as we get older, we've got to look at mobility as a key issue as well, but this video's not about mobility, but yes, it is a priority, but strength training is going to give you the best bang for your buck in terms of improving the quality of life for most people, so you need to be doing that. Now, I talked about the why and why you need to be doing strength training.

What about the how because a lot of people don't really understand training for strength, and I see a lot of people doing exercise where they do multiple reps, loads and loads of volume of exercise, so maybe hundreds and hundreds of press ups or, you know, body weight squats, that kind of, I kind of talk about boot camps a lot, but that kind of boot camp material, we're just doing loads of stuff. You know, you're sitting down in a wall sit for three minutes. You're doing loads of squats. You're doing loads of press-ups, and all of that is that there's definitely a benefit to doing multiple reps, doing lots of exercise, making it almost into a cardiovascular session, and that's kind of a great way of doing cardio without what people associate with cardio which is like running or cycling or single stay cardio which is very boring for a lot of people, so it is a good variation on that, but in terms of getting that strength benefit, it's not going to be your most efficient way to do that. You're not going to get the best result from just doing that. So yes, there's a place for loads and loads of reps and you know, kind of like the body pump style classes, the Les Mill stuff, or all that kind of stuff. There's a place for that. 

what are we looking for when we're looking at improving our strength? Well, most of the time, when you need to recruit that strength, it's not over multiple reps. Okay, so the practical reasons of needing strength. For example, if you're looking at an older person, if they're looking to be able to get out of a chair, that's one rep, yeah? It's not 10 reps. They don't get up there into that chair 10 times in one minute, okay? It's generally one rep they need to get better at. If you need to jump, let's say you're out playing basketball. You would jump higher for that shot. You're going to do one rep, and then you're going to run around on the court, and then you're going to do that again. You're not going to be popping up and down 50 times in one go. Okay, we're looking for explosive, but if you're playing, you know, I'm obviously a golf pro as well, so if you're playing golf, a golf shot is one rep. You then walk, look for your golf ball for 10 minutes, and then you hit your next shot. We need to be training sort of, I hate the word functional training, but that kind of functional ability to improve ourselves, we must have some of our strength training for minimal reps, maximal load. Don't necessarily have to be one rep stuff, but, I think a lot of the training should be done in sets of five or fewer to really build that maximal strength. That strength that you're going to recruit in, you know,

if you're picking up a heavy load, you know, a heavy, let's say a heavy box from the garage. You're moving that. You want to be able to move that, yeah. Pick it up. Move that load. Okay, so you need that maximal strength in short number of reps, so if you're not doing high load, low rep training, you need to start having that into your programming. Before you do that, obviously, same as you would do in maximal rep, multiple reps, you need your technique to be on point, so you need to get someone who is an expert at teaching the movement to teach you how to move safely and also to guide you towards what load you should be starting and what load is going to keep you within the threshold of quality because I call it the threshold of shite, and when you get a bit heavier, too heavy, that technique goes wrong, but really, really important you've got someone who can monitor you, make sure that your movement is correct, so whether that's someone who you know is qualified or if you've got a friend that you trust and you think they might be qualified enough, then yeah, try them

,You need to make sure though, whatever movement you're doing, you're coached properly, you're moving properly because if you're going into those maximal loads, obviously, you want to be doing it safely, and we talk in the future about how you should be breathing for those maximal loads as well, but you need to make sure that some of your training and for most of the time, that's going to be that sort of, once you've warmed up and everything else, the first few sort of exercises you put into your training program are more maximal effort ones. You’re going to improve your ability to move weight, heavy weights, and that's what's going to get you stronger. Yes, alongside that, you can add some accessory work. You can add some what we call hypertrophy work where you're building more muscle for the aesthetic and just generally for muscular endurance as well, so you can add some higher rep stuff later, but make sure you have that high low one.

Alongside that comes rest. So very important that when you are doing that sort of training that your rest period during your workout is long enough. So, for example, for something like, let's say a barbell bench press, you want to have probably between a minute and 90 seconds rest. It depends on how heavy you're going, obviously, and how heavy you go. The stronger you are, the more muscle fibres you're recruiting, the heavier that load is you're moving, the longer that rest needs to be, and that goes for exercise as well. For example, a deadlift is probably the exercise where you're going to move the most amount of weight, that or the squat, you might have two to three minutes of rest on some of your maximal sets. Really, important that you can recover, your central nervous system recover, so you can give it your all on the next set. Don't try and push out the set, then try another set 30 seconds later. That kind of training has a place, and obviously we did it in our CrossFit classes as well, but we also have our strength phase where we have full rest periods, so make sure you value your rest period. It's not always about just getting a sweat on and just collapsing on the floor. It's about quality of movement, really getting the maximum amount of load out and getting your rest,

We talk about rest in the workout. Rest outside of the workout is super, super important, too. Your body doesn't grow muscle during a workout. It repairs and grows that muscle because of that workout over the next between 24, 48, or even 72 hours. So that rest period that you're having needs to be enough for your body to recover and grow muscle. If you don't do that, then you're going to suffer effects of reduced performance and high risk of injury, so important. Your rest period is great, and that's why it's important you structure your program properly because you don't have to be, doesn't mean you do one workout and you rest three days. What it does mean is the day after you do your lower body on a Monday, you would then not do your lower body again 'till probably a Thursday, and I'm talking, we talk about doing it again to back like doing it heavy session, you can do some stuff where you're doing light, body-weight squats, some of that. In between, that's good with keep moving, and you can do your cardiovascular stall, metabolic conditioning stall stuff in between, but for the heavier load days, you need at least 72 hours, I would say, as a suggested rest period if you're going to be training for that pure strength that we're looking for.

Some bodybuilders might be looking at it and say okay, I'll do more than that, but they're looking for aesthetics, so they're looking to just get more and more pump on. Your rest period is really, your body's important, you structure your programming, so your rest is that way because I think people just try and batter themselves and think, oh, just the higher amount of volume in training, the better. That is not the case. You won't get great results out of that. Pretty soon, you will see the in-effects of that and it will come back to you and you'll going to negatively affect your training. Rest is really, important.

nutrition. If you're going to be doing any kind of training, you need to be fuelling yourself with the right amounts of nutrients, proteins, water, all those things that are going to help you with training. What I want to stress is if you are not doing proper strength training in your programming, you need to start. Really important because it's going to get you looking better. It's going to get you moving better, so performing better, and it's going to increase your quality of life and hopefully, the length of your life as well. I hope this helps, guys.

Stay tuned for more videos, thanks. Thanks for watching guys. Please subscribe to the YouTube channel and check out the Facebook page.

My 3 Most commonly asked CrossFit questions

My 3 Most commonly asked CrossFit questions

I wanted to talk about the three most common questions I get asked when performing a consultation here at CrossFit., question number one is: Am I fit enough to do CrossFit? This comes from people that have been watching maybe the CrossFit on YouTube or some of the Netflix documentaries, The Fittest on Earth, those sorts of things and they've seen the CrossFit Games and they've seen people doing muscle ups, seen people climbing ropes, and doing obstacle courses, all kinds of shenanigans in the CrossFit Games and they wonder whether they, you know, they could join. If they can't do any of that stuff. They can't even, they've never even touched a barbell before, how can they be expected to do CrossFit? First point to clarify is that the CrossFit Games, CrossFit as a sport is not the same as what happens in a CrossFit box like ourselves here.

The sport of CrossFit is the fittest of the fit competing to find out who is the fittest on earth. As a result, the tests are extremely difficult with extremely complex work in there and incredibly taxing.  that's the equivalent of, I suppose, comparing, I don't know, what Mo Farah does to starting jogging.  if you look at what Mo Farah does, you'll say I'm never going to run a marathon in two hours, so what's the point? It's not the same, it's two different things. One is the top level of the sport and the other is a way of training, getting people fitter and healthier. , although you can use that as an aspiration, maybe if you're a young athlete or you just sort of maybe want to know, okay where is the peak of this, you can look at the CrossFit Games, look at the CrossFit sport, and those of you that are elite athletes, you maybe have a target of ranking in the CrossFit Open or one of the high in the sport there, that's great.

For 90% of people, it's about getting fitter and healthier and achieving things you never thought possible. , when you see people doing handstand walks, muscle ups, rope climbs, all of these things, if you came to a class, yes, you may even see on a class that there is programmed a rope climb, or there is programmed a muscle up, or a pull up, or you know, something really advanced, but we've always got scaling options and the whole principle behind what we do here is that everyone that comes into the class, if we've got nine people in the class and we've got the fittest person here, and a complete beginner here. One guy is a 21-year-old guy, another guy is a 65-year-old guy, never trained before, they can do the same class, but scale the movements to fit. That's why we have small classes because it's very easy to manage and scale what we do., for example, people that were doing muscle up, that would be the top progression., a muscle up being a movement where you pull yourself up and over the rings or the bar and into a dip., it's like a full pull up over into a dip. The scaling version of that, obviously, we could scale it down to a pull up. We could scale that pull up down to a pull up where you're using a band for resistance.  we can even scale that down to a horizontal row where you've got the rings and you're rowing in like this.  you haven't even got to be horizontal, you could be at a slight angle, so if you've done TRX work there., that's an achievable movement for anyone of any age can do a ring row provided they haven't got any injuries that could stop them doing that.

 The same for, let's say a handstand walk. Could be something we'd scale that down to something like a bear crawl, that's another variation of that., there's always an option to scale. In terms of being fit enough, well, you don't must complete every work out to the maximum, again, level., yes, everyone is fit enough for CrossFit and there's no reason, physically, why people can't just come in and train straight away. Once they've gone through our foundations program and learned how to move properly. Why they can't come and train because our coaches and myself will scale everything to fit those people so their level, not only of strength and mobility, but also their level of ability and their technical ability., they won't be able to do as complex a movement as the other guys.

 In terms of whether you are mentally ready, that's a different thing because some people just need to build some confidence in what they can do before they come and join a class.  that's just a personal thing. Some people can come in from no level of fitness and come and train and be fine, and other people that just need to build up that, that mental side, by doing some personal training. They're going to get themselves into moving more proficiently, they're feeling a bit more confident about themselves, about their moves, about their body, and then they can come to class.

But in terms of if you came in as a complete beginner, everyone will welcome you with open arms, we'd get the work out scaled for you and you'd be fine, but again, some people need that extra level of training and prefer to come in at a sort of higher level, but you don't must. You can come in at whatever level you like and you're going to get huge amounts of benefits.  the lower the level you start at, the bigger those benefits are going to be, because you're going to have that massive boost initially in your training when you first start., everyone is fit enough for CrossFit. I don't care who you are, there's no excuse for you not to come and try it out. That's question number one.

Question number two is and mainly from girls and I've answered this a little bit before, but I'll talk about it again. Won't lifting weights, doing CrossFit, make me bulky?  I've a learned a little bit since the last video of maybe how to answer this question with another question to the person who asked me it and answer it a bit better is that when someone asks me that I want to know what they want to look like.  I'll say well, what do you want to look like? Who do you want to look like? What physique do you admire?  they'll maybe talk about the physique they want or what they're looking to do and the answer to all of that is well, if you want to be toned, okay which everyone talks about, I want to be toned, I want to shape up.

You need to build muscle. I don't care who you are or what you do, if you want to be toned and you want to be shapely and not saggy, you need to build muscle. As a girl, you don't have enough testosterone to get big and bulky without a huge amount of effort with the sole intent of getting that way.  that's kind where you need to clarify is that the only way people get bulky, well, there's a couple of ways. There's a few ways you're going to get bulky doing CrossFit as a girl, because obviously, you don't have the testosterone levels of guys.  some, obviously, some girls have genetic variances., there will be some people that are more predisposed but generally they'll already show those signs. They'll already be sort of quite big and strong and that will just be aided on its way by our training but there's only a few, that would be, I would say, a very small minority of girls that have that trait already. But most people for 99.9% of people that come, you don't have that genetic predisposition.  that only way you're going to get bulky and I'm talking like people they likely imagine when they watch the people in the CrossFit Games, okay they see that, is by either taking a crap load of steroids and training hard or training bloody hard and being super lean. Because that's the only thing to really that you'll sort of, and when you see people in the CrossFit Games, what you've got to remember as well, is that they are also mega pumped. Okay, they've done a massive work out. , all their muscles are pumped and they're really vascular cause the bloods rushing through their muscles. , any of you that've done the workout, and the problem is, the people that ask these questions haven't done a proper work out before in their life. , they've never had that feeling of sort of the pumped that you get immediately after a workout where everything swole as the hashtag is nowadays. , they kind of don't understand that that's when they're seeing these people in the heat of competition.

 That's not what they look like necessarily every single day and these guys in the competition they're prepped, and they've been training up to that point, so they're at their absolute physical peak.

 If you want to be toned, if you want to build shape and tone. Lift your bottom, stop everything sagging, you need muscle. You've got to basically, what's your body made of? You've got internal organs, okay well they're not going to give you the shape and tone. Unless you want your body to look like the shape of your kidneys. You've got skeleton, and trust me, the skeleton does not have great shape and tone., we don't want the skeleton look.  then we've got fat. Alright, so if you've got zero muscle or very low muscle and you've just got bones, oh you've got skin as well of course bones, fat, and skin. It's basically like you've just poured a jellyfish over a skeleton and that's kind of what you're going to end up looking like. You're going to be saggy and loose and it's not a good look., you must have muscle tone. You must have muscle tone and you must build muscle when you're training to get the tone you want and if you are training three, four times a week, for one hour a session. As a girl, you are not going to get massive. Alright, you're not going to get massive. You must be putting in some serious hours to get the way the girls that you maybe see in the CrossFit Games, I mean, they're training five hours a day, six hours a day, so obviously, they're going to build as much muscle as they can possibly get and that is the absolute extreme.

We have members and coaches here that train five to six days a week, one and a half hours or so a day, and they've got a great tone, great shape, but they're not bulky in any way and I think there's always that fear., weights will not make you bulky. Weights will make you toned. Just doing cardio will make you skinny fat. What do I mean by skinny fat? I mean you're going to lose body weight but you're going to have no tone.  you're just going to be skinny and loose.  that might be a great look and that might be what you want to look for. That's fine, but if you're looking for tone and you generally want to be toned, then you need to be doing weights., don't think oh I come here I might get bulky. It's not going to happen. Especially, for most people that ask that question, their intent is to maybe train twice or three times a week. , it's not only impossible for that to happen and the only way you're going to be bulky if you're training that infrequently is the bulk is going to come from you being fat on top of that. , fat on top of that muscle is going to make you bulkier. , if you lose that fat, you're going to be toned.

You must make sure that you know what you're talking about when you're asking these questions.  you know the answer you're going to get is going to be me telling you that no that won't happen. For guys, obviously, there's testosterone in there as well. If you're a young guy, you've got more testosterone. If you're young you've got HGH, human growth hormone, still in your system.  you will get bigger doing that. But again, if you want to get big and bulky and that kind of stuff, then you need to do more body building style training.  guys if you want to get that way, then you can train specifically to help that out.  you would do, on top of your CrossFit, you would do your accessory work as well to get big and bulky and if you just want to be body building, then CrossFit is not the answer. Go and do some body building for you. If that's all you want to look is just get bigger and bulkier, then maybe you need to look at something else, in terms of your training, to get that look because it's not, the optimum way to get big and bulky is not CrossFit. I'm going to tell you the honest, it's just doing body building training and that's kind of, one of the most boring things you can possibly do., but if you enjoy that, great.

Last question. How much weight should I expect to lose? That is a great question and it's one that I often answer, depending on what mood I'm in, I will maybe say, none.  then sometimes I'll say well it depends.  it does depend and it also it does depend massively on a couple of things. How often are you going to train? How's your diet? and, if you are training, what is your current body fat percentage now? Because what happens when you train? Especially when you initially train, when you first start training you're going to get, well you're going to get muscle growth throughout the time, but you're going to get the best results when your body is adapting to this new stimulus that you've presented it. , you're going to get definitely muscle growth and as you may or may not know, muscle is quite a bit denser than fat. , when you build muscle, that weight will come on to your body. It won't make you look fatter, but you will have muscle tone.  you must take that into consideration when you're looking at weight loss, if you've got a new training regime because you will gain muscle, you, hopefully, if your diet is in place, because if there's no diet in place, then you probably won't lose weight.

What happens most of the time when people put on a new training regime? They eat more to compensate because they're hungry from training., it does massively come in to nutrition. Nutrition is probably 60% of that. But you're going to gain muscle and you're going to lose fat weight., you're going to gain muscle weight, lose fat weight., there will be a transition where you will lose, depending if your diet is right. You should lose some weight but really, I like to look at people's body composition.  only really in people that are more overweight people will obviously see a more significant loss. They've got higher amounts of fat.  higher fat percentage people, will see a greater degree in weight loss because they'll have more fat to lose. But if you're in a sort of, lower body fat percentage, or a medium body fat percentage I should say, then that's going to be slightly slower.  with all training.

I like the philosophy that, the longer something takes to be attained, the harder that will be or the longer that will take, to go away again.  in other words, if you lose a stone over three years, you've lost it by making changes to your lifestyle, you've implemented good practice over that period of time, and it's something that stuck over a period of time, to lose that weight. , therefore, it's going to be unlikely that that weight is going to go on quickly, because you've made that adaptation and it's lasted, you know, for two, three years. , therefore, that weight loss will stick with you because you've formed great habits over that time. Conversely, if you lose a stone in a month, you've probably gone on some extreme juice fast diet or intermittent fasting or something that's incredibly extreme, that's unsustainable over a long period of time and that weight loss probably isn't fat loss, it's probably loss through your glycogen stores and maybe water loss as well, so that weight.  you haven't formed good habits, so all that's going to happen, as soon as you stop this crazy diet, you're going to put the weight back on.  I've talked about moderation as it works and that.

I think there's a counter argument to what I said before because I think, yes, we need to see results in our training. , if you're not seeing results, it's quite difficult to stick to anything but the optimum, the optimum, I'm talking about once you've got that initial boost of maybe loosing that first bit of weight from doing something like intermittent fasting then you need to find a solution that you're going to stick with long term because you need to have something and I've talked about having it and especially for a diet, you need to have something that's going to sustain you over that period of time because that weight loss that you get, if you've only doing it by doing a change of your diet, Keto, or anything like that, if you've got no extra strategy and if you don't have a long-term plan of sort of getting more weight loss over time, then yeah, you'll put that weight back on. ,

Will you lose weight doing CrossFit? Possibly, if that's your goal and if you're going to put in the nutrition side of things, then you will. If you just do CrossFit and you expect the weight to fall off, it's probably unlikely.  that's the same with, I'm not saying it's a CrossFit thing, it's the same with anything you do activity wise, exercise wise, is that if you just implement the activity, and you don't make changes to your lifestyle. Unless you are more overweight, I suppose if you have a consistency of fat, then you have an initial bit where your body is adapting to the new stimulus then you will lose weight initially but quite soon that will plateau out and that weight loss will stop because your body will adapt to that and probably your calories will change to compensate for the increase in activity. ,

CrossFit won't make you lose weight, but CrossFit alongside a healthy lifestyle, will make you lose weight.  that's important because I think, it does help to lose weight, because I think once you have one healthy habit in your life  with my petite clients, I'll must not talk about food initially, I'll just say, let's get you trained first of all, let's get you get you doing a regular consistent training and we want to get that consistency in. , if you're training consistently, that's one habit you can form. Once that habit's formed, we can start talking about hydration, we talked about this in my video previously, about the best way to get you fitter and then we can layer it on one step at a time but at some point, you do must hit that nutrition side because that is the biggest point and not just for weight loss but also for performance because you need the right mix of macros to get the most out of your performance, to get the most out of your intervals, not just in your training, but in life as well. If you want everything to, sort of, be performing at an optimum. Then we need to look at that as well., hopefully,

I've rambled a bit there, but hopefully, that answers the three questions I get asked most frequently in my CrossFit consultations.  if you have any questions that you'd like me to answer in one of these videos, which I'm going to make into a podcast, guys for you soon because I know that a lot of these are just me chatting and I think it'd be easier for you to listen to this when you're out on a walk or in your car. , check it out, I'll be uploading these to a podcast soon. I hope you enjoy that but if you've got any questions, please put them in the comments below or if you see it on Facebook, put it down there or drop me an email at jeremy@CrossFitChiltern.com and I'd be happy to answer them. Thanks guys. Thanks for watching guys! Please subscribe to the YouTube channel and check me out on Facebook!