Eating to be ‘lean’ versus eating to be ‘healthy’. Is there a difference?
I think, if you eat to be healthy as opposed to eating with ‘being thin’ in mind, you will most likely be leaner.. In saying that, if you want to be leaner than your body likes to be, or underweight then you may need to adopt a stricter eating approach, which would leave you ‘not so healthy’. But this often doesn’t last too long, as you are going against the grain of your being, so you will most likely see your weight yo-yo or start to suffer the effects of malnourishment.
Eating to be healthy on the other hand, gives eating a whole new meaning. You are now eating to nourish your body and your soul and coming from a place of love and self-respect. This is when you will really start to lean up in the right places, have a positive attitude with food and your body and also maintain a stable, lean weight.
Shift your focus and start eating to be healthy. Start eating ‘REAL’ food that is bursting with vitamins and minerals and start eating the foods that your body is asking for and really desires, as your body knows best.
bet some of you reading this post are disappointed that I’m not giving you some super strict diet that will get you lean over night. But I know first- hand that the only way you are really going to get into shape for life, is by learning to love your body and giving it the fuel that serves it best.
That is all for today,
Love Hayley x
I see so many girls at the gym slaving away on the cross-trainer or the stepper for 40 minutes or more trying to ‘burn calories’. I feel like going up and telling them how many more effective ways they could spend their time, but it isn’t really my place unless they specifically ask for my advice.
For me- if I can only fit in 3-4 sessions per week, they will all most likely be strength training. Then if I can add in another 2 sessions, I will add in some HIIT cardio.
Cardio used to be the big thing- predominately most females followed a more cardio based training program. In my opinion cardio based programs are only effective if you are really good at under eating. I looked amazing when I ran every day and ate as little as I possible could. But god, my weight was unstable. The late night bingeing because I was so starving all the time. So then I would get up in the morning and decide I had to run 2 hours to burn off my binge. It was a horrible cycle. At the end of the day, no one ever last too long starving them selves. At some point, you just have to learn the right way to train and eat.
Nowadays I would barely even waste my time doing a long duration cardio session. I am time-poor. I want to focus on the SH**T that actually works!! During a long cardio session all you are really doing is burning calories while you are exercise. you are not really changing the shape of your body, increasing your metabolic rate or burning calories after your session.
Strength training allows you to really get your body firing! You will burn a huge amount of energy during your session (if you are training properly), after your session and even more exciting- you get to watch your body change shape and tighten up in all the right places. And NO- you wont get bulky! Getting bulky mean you have fat over the top of your muscle and means your diet needs more attention.
So gone are the day of starving and slugging away for hours doing a cardio session. Your body will burn through your food as it requires more energy and, you will have a nice stable weight range and of course a banging body to be proud of!
One of the main things, people ask for when they come to train with me- is for a tight perky butt!! This is fine, as I absolutely LOVE training glutes but to really get their behind the way they want it takes more than just their 2 sessions per week with me, and some real diligence… but so worth it!!
When it comes to the gluteal muscle, the most important and effective way to tighten and lift your butt is through proper strength exercises. A combination of squats, lunges, dead lifts and hamstring curls, teamed with some more isometric work like gluteal kickbacks and pelvic lifts will give you the best results.
I would recommend 2-3 times per week, and working at your highest intensity (always increasing). Adding a barbell across your hips for your pelvic lifts, adding more weight to your squats etc.
You can vary your set/rep ranges for variation. The addition of plymetrics is also awesome- i.e. jumping lunges.
Leg/glute day should be 35-40 minutes in duration and solely focusing on this muscle group.
In between your leg/gluteal strength day (yes allow at least 2-3 days recovery) you can do your cardio sessions. I like cardio sessions to be short, fast intense. Remember that you also need to follow a good fat-burning program as to get your butt really looking good, it needs to be covered in very minimal fat. Think short bursts of incline running, stair-cases and heavy sprints out of your seat on the spin bike!
And last and of course, you should all know this- it is imperative to follow a clean eating guide- with a good mix of proteins, complex carbs, good fats and vegetables. You can never get the results you are after, nor can you out-train a poor diet.