Compound exercises are an important part of any fitness regime, whether you are a newcomer to the gym or not. Compound exercises, such as the barbell bench squat or barbell deadlift are the foundation of a solid workout. Whether your looking to gain muscle, lose weight or improve your fitness, compound exercises can and should be a major part of your workouts or personal training sessions. Compound exercises are key movements that require several muscle groups and joints to be working at the same time. They are different than isolation exercises, which are movements that only use one muscle group and joint at a time. Some key examples of compound exercises are squats, push-ups, pull ups, deadlifts, and the overhead press, all of which engage more than one muscle and can be made more difficult by adding weight. Of course compound exercises are great and will make you stronger and fitter, but isolation exercises should not be neglected at the same time. Isolation exercises (such as lateral raises or bicep curls) are also great for correcting muscular imbalances and targeting specific weaknesses. Ideally, compound and isolation exercises should be used in tandem for a well rounded and balanced strength resistance training programme.
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It's been said that getting your nutrition on point is the key to a healthy weight and lifestyle. With that in mind, here's three ways that you can cultivate a more balanced diet and lifestyle. 1.Eat breakfast every day Even if you don’t feel hungry for breakfast at first, getting a high quality breakfast in actually jump-starts your metabolism for the day. By starting your day with breakfast, you allow your metabolism to run at a higher pace, producing more energy in the process. A balanced breakfast should include a variety of high-fiber and nutrient-rich whole grains, fruits, nuts, eggs, and dairy. A good example of this would be porridge with fruit, or eggs on toast. 2. Slow down while eating This is important. Set aside the proper amount of time to eat and appreciate your meal instead of cramming your food in during an already hectic schedule. Remember, it takes 20 minutes for your hunger and satiety mechanism to send the signal to the rest of your body that you’re full. Try to slow down and enjoy each bite and allow your body to let you know when it’s satisfied. 3. Drink plenty of water Let's be honest, most of us don't drink nearly enough water. As a rule of thumb, you should aim for 8 glasses a day which is roughly two to three litres. Water is essential for many reasons and is a key factor in maintaining a healthy weight and keeping your organs in good working order. A few ways to ensure your getting more water in is to eat more fruits and vegetables and to keep a big bottle of water with you in the car or at work. It can happen to anyone. Just as it seems we are on the path to fitness and health success, we fall off. Sometimes it only lasts a few days. Some other times, it's hard to remember the last time we stepped foot in a gym. Either way, you’re likely to fall off the wagon at some point on your fitness journey, and this is not only ok, but to be expected. Its never easy to get back on track, but here's a few ways that you can get the ball rolling again. 1. Take it easy starting back The key to getting back on track is to ease back in to your exercise regimen. There's no point walking before we can crawl. It doesn't matter matter how long you’ve been off the wagon, never push yourself too hard when getting back on track. The key is patience and acceptance that this is a process that takes time, effort and energy. 2. Just put your training shoes on We can often overthink or overcomplicate health and fitness. Best advice is to keep it as simple as possible. The hardest part of working out is usually just showing up. From there, things become a little bit easier. If you keep putting off getting back into training, it will become harder and harder. So, get up, get out and get active! 3. Develop a plan A great way to get back on track is to schedule your workouts in advance. Hold yourself accountable for your success, or lack of it. Show up when you say you would. Put the effort in, and you will reap the rewards of improving health and well being. 4. Seek the help of an experienced trainer This is the best investment you can make when it comes to your overall health and well being. You can make progress with the guidance, motivation and expertise with an experienced personal trainer that you just couldn’t on your own. Give it a try, you may be surprised with the results you achieve. We all have comfort zones, whether it be at home, work or at the gym. These comfort zones help to keep you safe, but they can be detrimental when it comes to your growth. I'm sure you’ve heard that “life starts at the edge of your comfort zone,” but what exactly is a comfort zone and just how do you get outside of it?
A comfort zone can be described as a place or situation where one feels safe or at ease without stress. When relating to fitness, that means doing the same workouts, week in and week, with little variation or challenge. It means doing the easier exercises that you know you can do instead of challenging yourself in new ways with more advanced exercises. Of course, there’s nothing wrong with finding workouts and exercises that you love doing and sticking with them. However, it’s great to step outside of your fitness comfort zone to try something different every now and then. It will not only make your workouts more interesting, but it will give you added motivation and excitement when it comes to getting your workout done. The main way to get out of your comfort zone in the gym is to make your workouts more and more challenging. Try and make your workouts more challenging. Increase the weight on your squats, or go for one more rep on your bench press. Sign up for that boxing class or hire an experienced personal trainer. Find new ways to expand your fitness comfort zone and you'll soon find you are capable of doing much more than you thought possible. 31/8/2021 0 Comments Slow and steady wins the raceWe see it a lot in clients. The excitement. The excitement and eagerness that comes with starting a new programme in the gym, and strength training in particular. Jumping in at the deep end seems inviting, but when it comes to strength training, slow and steady wins the race. Here's three ways to ease into a new programme, or even for those completely new to lifting weights. 1. Master the fundamentals Once you master the fundamental form and techniques for the essential exercises, you’re going to be more confident and better equipped to handle more challenging workouts. Correct form is essential to help prevent injuries and ensure you get the most out of your workout. 2. Nail your form early on Exercises like squats, planks and push-ups may seem basic, but they are the key building blocks for any workout. Even with these basic moves, it’s essential to learn the proper form, as you could hurt yourself if you do them wrong. This is where your personal trainer comes in. They can demonstrate the exercise, watch you do it and adjust your form as required. 3. Easy does it at the beginning Getting, and staying in shape is not a race. It is all too easy to get discouraged if your not progressing as you feel you should be in the early stages of strength training. The thing needed here is patience. Be patient with yourself at the start, the results and the satisfaction will come later on. Aim to improve week on week, month on month, and be patient throughout the process. 23/8/2021 0 Comments The three pillars of good healthThe three pillars of good health refer to quality sleep, good nutrition and regular exercise. For optimal health, it is good to be doing all these three things well. Let's look at each pillar in more detail and how you can optimize them in your life. 1. Quality sleep Up to one-third of your daily routine is spent sleeping. Often dismissed or overlooked, getting adequate sleep is actually one of the most important things you can do for your health. Sleep affects everything from energy and appetite, to performance, mood, attention, memory, and decision making. During sleep, your body is actively working to support healthy brain function by removing toxins while the body repairs itself. On the other hand, regular sleep loss maybe associated with feeling fatigued, high blood pressure, diabetes, depression, and cardiovascular disease. 2. Good nutrition It's clear that good nutrition is an essential cornerstone for optimizing health. The key is to find a balance between what we like to eat and what foods nourish our bodies best. Designing your diet wisely not only enhances health and enjoyment of eating but also can relieve feelings of guilt or worry that you aren’t eating well. All of us appreciate the occasional takeaway, but it’s the overall eating pattern you choose day in and day out that matters most. Choosing an array of healthy foods most of the time, allows you to have less nutritious foods on the odd occasion without harm to your health. 3. Regular exercise While your daily food choices can greatly affect your health, the combination of good nutrition and physical activity is an even bigger deciding factor in your overall health. Simply put, your body is built to move. Lack of movement can be a possible predictor of developing certain chronic diseases, and also leaves you feeling sluggish and uninspired on a daily basis. In fact, people who regularly engage in moderate physical activity live longer, healthier lives on average than those who are more sedentary. Most people would agree that giving up their favourite foods while trying to lose weight is a tough task. However, this doesn't have to be the case. Of course, it's true that you can't have a large pizza every day and expect to lose weight. However, there is room for your favorite foods, such as pizza, in your diet. The key to the whole equation if you want to lose weight you need to be in a calorie deficit. This means that you are burning, or expending more calories than you are taking in. The quality/ type of food is also important i.e. if you are in a calorie deficit but eating all “fast food”, then it is not nourishing for the body, or sustainable long term. So where does pizza or fast food fit in while dieting? Well, it certainly has its place. If you like Pizza or fast food, its beneficial both mentally and physically to have it every now or then. The key is moderation and factor it into your plan. For example, treat yourself at the end of the week, or after you have accomplished your goals, and make allowance for it within your calorie target to accomplish your weight goal. You will want to focus on eating quality, nutritious foods most of the time, but if you want to have a few slices, don't deny yourself either. To put it in perspective, a slice of your favorite takeaway pizza is roughly 280 calories. That's alot of calories for just one slice. There are however other options available such as making your own pizza from scratch, having less toppings, getting a smaller size pizza, or opting for a lower calorie option from your local supermarket. You can eat pizza and still lose weight. It just takes some careful portion control, variety in your diet, looking at your overall calories for the week, and a positive mindset! 10/8/2021 0 Comments The Power Of ProteinsWhat exactly is Protein? We've all heard about protein and its benefits, but what exactly is it, and what are its main functions? Protein is a major part of our overall nutrition and is one the three key macronutrients, alongside carbohydrates and fat. It plays a major role in helping to repair and strengthen muscle tissue after exercise. This is why consuming a protein shake or a protein rich meal 30-60 minutes after a training session is recommended. Protein rich foods actually break down into 22 naturally occurring amino acids, which are known as the building blocks of protein. Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself. How much protein should I eat? It all depends on your diet, lifestyle and goal. As a guideline, it is recommended that an average adult should have 0.75 grams of protein per kilo of bodyweight per day. For example, an adult weighing 72kg needs 0.75 x 72 per day, which is 54g. A general guideline for someone who exercises and works out and who’s goal is to encourage muscle growth is 1.2 – 2.0 grams of protein per kilogram of bodyweight daily. What are the best sources of protein? The great thing about protein is that there is such a wide variety of foods that can help you reach your intake target. There are hundreds of products, from supplements to energy bars, which are designed to make it easy to get protein in your diet. Some of the best protein sources come from lean meat such as turkey, chicken and beef. Nuts, fish and vegetables are also full of protein. There are also many vegan friendly sources of protein available too, such as tofu, pulses and nuts. Protein powder is also a very convenient and popular supplement choice for many people. For example, it can be mixed in yogurt or taken as a protein shake with milk or water depending on your preference. If you are vegan, you can opt for plant based protein which is just as good. 4/8/2021 0 Comments Five healthy eating habitsGetting, and staying in shape can be challenging. Time spent in the gym is important, of course. However, what happens outside of that time is also crucial to your overall success. Here are five key eating habits that will complement your hard work in the gym and keep you on track. 1. Drink water Make it your business to drink more water throughout the day. Staying hydrated not only increases satiety and boosts your metabolic rate (which aids weight loss) but it also improves physical and mental performance in our daily lives. Try to drink at least 8 glasses of water a day and see the results. You can add a wedge of lime or lemon to add a dash of flavour if you want. 2. Eat whole food products rather than processed products White bread and white paste tend to be easier to eat and digest, but we tend to eat more of them as they are not as filling. However, whole food products, like brown bread, brown rice and pasta are better as they are nutrient rich. They take longer to eat and digest, and therefore we feel fuller from them. 3. Eat breakfast Having a nutritious breakfast not only helps start your day on a positive note, it also increases satiety which makes it less likely that you will snack throughout the day. Some great options for breakfast are porridge with berries, eggs with toast or a protein smoothie. The great thing about breakfast is that you can vary it up every day which is a good mood booster first thing in the morning. 4. Eat mindfully and slowly Ideally, it should take around 15-20 minutes to finish a meal. This is the time it takes for your brain to send out the signals that you are full. So eat slowly and enjoy your meals, keeping them as varied and interesting as possible. Eating slowly helps to aid digestion and reduce stress making you feel calmer and more in control. 5. Eat plenty of fruit and vegetables The great thing about fruit and vegetables is that they are low in calories yet nutrient dense, so they can be eaten in high quantities. They are rich in dietary fibre, vitamins and minerals, while being low in fat, which is ideal for maintaining or losing weight. You should be aiming for five servings of fruit and vegetables a day as a rule of thumb. 1/8/2021 0 Comments 1 Year AnniversaryHard to believe it is 1 year since we opened! So much has happened in that time, particularly with the challenges of Covid and starting a business in unprecedented times. But through it all the business has gone from strength 🏋️♀️ to strength 🏋️♂️. That has only been possible because of the amazing customers and the great support we have received. Thank you so much for working with us. It has been great to see the progress so many clients have made 💪. Here’s to many more successes on all fronts. Onwards and upwards 📈! The benefits of exercise go far and beyond weight loss or a number on a scale. There are many benefits that come from a regular workout regime that have little or nothing to do with how many pounds you lost this week. This knowledge alone should motivate and excite you to take the next step in your fitness journey. The great thing about exercising and getting in great shape is not the weekly number on an electronic scale. It’s the intangibles that really hit home. Improved sleep, better vitality, improved relationships. The list goes on and on. Here’s four of the biggest benefits that we notice in our clients at Ace Fit Club. 1. Improved mood/self-esteem – This is one of the key benefits of getting in shape. You’ll just feel better. When you work out, a number of mood boosting hormones flood your brain, including feel good endorphins, the ‘happy hormone’ serotonin and dopamine, which plays a part in reward and motivation. Also, add to this the fact that exercise has been known to relieve stress and anxiety and you are onto a winner. 2. Better sleep – The importance of quality and regular sleep cannot be understated. It is a cornerstone of good health and should be a priority for people. A regular exercise regimen is a sure fire way to ensure your quality of sleep improves. Studies have also found that people sleep better and are more alert during the day when they get 150 minutes of exercise a week. 3. Stronger muscles – Through regular exercise you will start to build stronger muscles. You won’t just find everyday movements easier to complete, you’ll also improve your heart health, keep injuries at bay and improve your posture. Who doesn’t want that! The key is to progress your workouts over time, either through varying the repetition range and/or the weight used. Your personal trainer will know what to do to keep your muscles working a variety of different ways. 4. More agile and flexible for longer – This is one of the game changing benefits of regular exercise and getting in shape. The fact is people who exercise are more agile and flexible for longer, and substantially so. People who exercise are also generally happier and more enthusiastic than those who don’t. Bottom line is regular exercise and strength training makes you feel better and feel good about yourself, so don’t just focus on a number on the weighing scales. 21/7/2021 0 Comments How to stay on track in summerSummer is here, at long last. With temperatures reaching the high twenties it seems inevitable that many of us will fall off the fitness wagon. Or is it? From our experience as a personal trainers working alongside numerous clients, this doesn't necessarily have to be the case. Let's look at four ways that you can enjoy the good weather without comprising your gains in the gym. 1. Drink more water! In regular times you should be drinking 2-3 litres of water per day. With higher temperatures you dehydrate more, and you should be drinking more water, and drinking it more often. Make sure to carry a water bottle with you wherever you go! 2. Monitor alcohol intake When the weathers good the last thing on your mind is tracking how much alcohol you are taking. However, being aware of this can be a real game changer for many people. Alcohol, and beer especially carries with it calories, and a fair amount at that. Your best option is to opt for low calorie spirits such as vodka or gin, while switching to non alcoholic beers if that's your drink of choice. Also too much alcohol can make you feel lousy for days after, which will affect your motivation and drive to workout. The key is to find a balance that ensures you can enjoy yourself but also can keep you from falling off the wagon completely. 3. Do outdoor activities There are so many things we can do outdoors that there is really no excuse. Play soccer with the kids, go for a long walk/ run or do a garden workout. Go for a hike or play a round of golf or go swimming. The list is endless. The key thing here is to do something enjoyable outdoors that not only has you enjoying the sun, but crucially keeps you active and moving. 4. Make time for your gym sessions Your health and well being is a priority, and it's important to treat it as such. If you want to maintain and improve your health and fitness levels, you need to make time for exercise. It needs to be a non negotiable. A good way to do this is to 'block' off two to three hours a week where you will workout or do a gym session with your personal trainer. This, above all else, will keep you on track - even with the amazing weather we're currently having. 19/7/2021 0 Comments “If you always do what you’ve always done, you’ll always get what you’ve always got”!What a great quotation! It applies to a lot of things, but particularly to weight loss and to strength training. If you want to change things up a bit for yourself, then get a personal trainer! They will help you achieve your goals in a safe manner, while making it fun and enjoyable. 13/7/2021 0 Comments Fitness and mental healthWe already know that exercise is good for our body, but what about our mind? Weight loss, increased muscle tissue and improved posture are just some of the long list of physical benefits. On the other hand, what about the mental health benefits? Increased self esteem, improved body image, increased self confidence, better relationships and improved quality of life are just some of the key benefits of exercise on our mental health. It can also boost our mood, improve our sleep and help deal with anxiety. In general people who exercise feel more energy throughout the day, sleep better at night, are sharper mentally, and feel more relaxed and positive about themselves and their lives. As we live in an increasing fast paced society, it has never been more important to “check” in and look after ourselves, and have some dedicated time for ourselves. Exercise, and especially personal training, is a great way of ensuring we stay on top of our game, both physically and mentally. 5/7/2021 0 Comments Exercise and LongevityMore and more people are becoming aware of the positive health benefits of exercise, and strength training in particular. Simply put, regular exercise and weight training can not only add years to your life, but crucially it can greatly enhance the quality of those years. The variety of lifts performed in the gym (with correct technique) can help keep your body strong and supple as you age, lessening your risk of injury and illness in the process. There are three key ways that regular exercise and good nutrition can add to your life and enhance it's quality. 1. Movement Do what you can, when you can. Get out for a walk, go for a cycle or play a game of football with the kids. Whatever it is, make sure your moving your body in as many ways as possible on a regular basis. 2. Make rest & recovery a priority Training yourself into the ground isn't fun and you can set yourself back by overdoing it. Recovery is just as, if not more important than exercise in maintaining long term health and energy. Remember, your a human being, not a human doing. You need rest, and plenty of it. Getting at least 7 hours quality sleep every night is a vital part of this recovery. 3. Nail your nutrition Keeping it simple is key to good nutrition. You don't have to count every single calorie, but you do need to have an awareness of your eating habits. The key is to formulate a diet you can stick to over the long haul. For example, if you can eat healthy at least 80% of the time, you will find your diet easier to sustain long term. The most important thing to remember is that the time to take action on these principles isn’t when you’re older. Your best option is to start now - whatever your age - so you can grow older more gracefully, while being stronger and fitter 1/7/2021 0 Comments Fitness is about discipline“Discipline is the bridge between goals and their accomplishment”. A truer word has never been spoken. When it comes to achieving something worthwhile, such as losing weight or getting in shape, it takes discipline to turn that goal into a reality. That means showing up for your gym session with your personal trainer, eating healthy most of the time and sticking with it even when times are tough. Essentially, it’s about doing what you know you should do, even when you don’t feel like doing it. Here are five ways to keep you disciplined on your journey to optimal health.
21/6/2021 0 Comments The importance of showing upFrom experience, the hardest part of becoming a fit and healthy person is simply showing up. That could mean completing your Monday gym session or it could be keeping good on your promise to go for a walk every day, or simply drinking at least 2 litres water a day. It could be any number of things. However, the thing they have in common is that they require action. The crucial thing here is, once you start, your more likely to continue the journey towards optimal health. The opposite is also true. If you keep putting off what you know you should be doing, it becomes harder to arrest the slide and get back on the wagon. So start small. Just for this week, make it your mission to show up in your life. It doesn't have to be complicated. Arrive on time to the gym, ready and willing to put in a good session with your personal trainer. Essentially, get comfortable being uncomfortable. You'll soon find that the hardest thing of all was lacing up those runners or simply getting out the door.
13/6/2021 0 Comments Main Benefits Of Personal TrainingIn an ever growing health conscious world, you just can’t beat expert instruction and knowledge that comes from a qualified and experienced fitness professional. Whether you’re an experienced gym goer or totally new to in person training, having a personal trainer can help you to reach your fitness goals safely, in an enjoyable manner and in a faster time. There are many benefits to personal training, which can be broken down into five key benefits that form the foundation of lasting results and enjoyment. 1. Accountability – While it may be tempting to skip a session after a busy week, or take it easy after a long weekend, a personal trainer will keep you accountable and focused on your end goal. Your personal trainer will motivate and challenge you during your workouts, getting the best out of you in the process. The bottom line is, you are far more likely to stick to, and achieve your fitness goals in the fastest possible time with the help of a personal trainer. 2. Mental health benefits – The positive mental health benefits of personal training are many and they begin to assert themselves after only a few sessions. Greater energy, optimism, a sense of purpose, increased vitality and more enjoyment in everyday activities are just some of the mental health benefits that come as a result of personal training. 3. Expert advice and instruction – With so many instructional videos and fitness related content on the internet these days, it is becoming harder to separate the wheat from the chaff. It can become a real minefield, especially for newcomers. That is where in person training really stands apart from the crowd. Your personal trainer will guide you through the right way to do things in a safe manner and help you to become fitter, healthier, and happier. 4. Helps you to reach your goals – Everyone is different, and everyone has different goals and reasons for having a personal trainer. Your personal trainer understands this and makes each programme and training plan personal to each individual’s current fitness level and goals. Of course, life can get hectic at times, and at ACE we understand that too. That is why we are flexible and always work with you on the best way to achieve your goals. 5. Results – Everyone wants results, and that is where personal training can really help. It is an efficient, effective and enjoyable way of getting fitter, stronger, and ready for whatever life has in store. That is something you can take with you and incorporate in your journey to healthy, active living in the long term and build sustainable habits for life. 31/5/2021 0 Comments What’s your why?I was reminded the other day of a past client who I met at the tail end of last year. David came looking for a change. Even though he was still a fairly young man, his energy levels and motivation had nosedived, and he was feeling lethargic and despondent. Also add in the fact that he had two young boys to look after and a full time job to show up in, and you can quickly see how things might become very challenging. He realised that he had to make a change somewhere, and this in itself was a massive step in the right direction. He had a compelling reason to get fit and strong. Simply put, he wanted to be a positive male role model for his two boys, which is as good a reason to get in shape as any! He started with two personal training sessions a week, and this quickly increased to three sessions per week. His progress really accelerated from there, and now several months later he is in a much better place, both physically and mentally. This is very important when you start off in the gym or on the journey of becoming a stronger, heathier, and fitter version of yourself. You need a ‘why’, and a good one at that. You need a reason to show up for your morning personal training session or class when the rain is pelting down, and you’d rather do anything else. This will carry you through the tough times when your motivation is waning, and you’ve gone slightly off course. It could be that you want to be a positive role model for your kids, or that you want to be in great shape for an upcoming wedding or for your upcoming holidays. It could be anything – but it must be compelling. Whatever your why is, discuss and share it with your trainer. It is a powerful thing when you have someone in your corner who understands your reason for training. You can work together to adjust, adapt, and overcome any short term obstacles that might hinder your progress, and instead keep you focused on the end goal. You can work towards your goals safe in the knowledge that your trainer has your best interests at heart. That is what personal training is all about. Regular strength training (2-3 times per week) has a multitude of health benefits which include increased confidence, physical strength, and overall fitness. This is not to mention the mental health benefits that come as a result of hitting the weights. Strength training can help you manage or even lose weight, and it can increase your metabolism. There are 5 key benefits to regular strength training which are: 1. Helps maintain muscle tissue – The more muscle tissue we have the stronger we are. The stronger we are, the easier our lives become. Also, it is never too late to start! You can start when you are young, or when you are older, just get started! 2. Increased strength – This is the key benefit as it can be seen in every aspect of our lives. Everyday tasks become easier. Your problems lose a lot of their power in the face of a heavy leg session – trust me! 3. Improved bone health – Especially important as we all grow a little older. Our bone density naturally decreases as we age, and strength training helps to combat this. 4. Helps control and stabilise body fat levels – Did you know that muscle burns three times the number of calories that fat burns! The greater amount of muscle you have, the less fat you will have. 5. Decreases risk of injury – The stronger you are, the less likely you are to pick up an injury or have a fall. Increased strength will allow your body to be more resistant to general aches and pains, alongside more serious injuries. More than anything, it will add a different quality to your everyday life, give you more energy and make you feel better. The take home message? Start lifting, pushing, pulling. Start hitting the weights (in a safe manner) and push yourself to improve your lifts week on week, month on month. The results will astound you. We are delighted to announce the addition of Paul Carroll as a Personal Trainer coach to the Ace Fit Club team. Paul has had experience in a few gyms and at Personal Training studio. His PT qualifications are from Image Fitness and he has recently completed a degree in Sports & Leisure Management. In his spare time he likes playing golf and tennis, running and working out. Please give Paul a warm welcome when you meet him. 16/5/2021 1 Comment Fast versus sustainable weight lossLosing weight very quickly usually results in gaining it back very quickly. We all want results fast and we don’t want to wait days or weeks for it. Too often we want the “quick fix” or the latest “fad” diet that claims quick results. However, usually the weight went on over time, and for sustainable weight loss, it will take time for it to come off. If you really want to lose fat, build muscle and reshape your body, you can’t rely on a quick fix. You need to focus on the three basics consistently over a period of time: ✔ Calorie deficit ✔ Quality foods (particularly protein) ✔ Lift weights If you do this, you will feel better, look better, and the weight is more likely to stay off. |