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Two simple changes you can make to lose fat and gain muscle.

The title says lose fat and gain muscle not lose weight, ideally we want to keep the muscle we have or gain a bit more of it.

Number one - add more protein into your diet, around 1.6 -1.8 g of protein per kg of body weight.

Protein is the main building block for our muscles, its also highly satiating, its tasty and may help you to keep cravings away. Try to have a protein source with every meal.

Number two - lifts weights. I love lifting weights and I understand that not everybody likes it, if you one of those weird people ;) it's ok, just keep moving, do whatever you like to keep active.

Lifting weights will help you to build muscle, the more muscle you have the higher the amount of calories your body needs to perform basic functions like breathing, so your body burns more calories by having more muscles.

The scale is not always a good indicator of fat loss, sometimes it may seem that you are not making much progress when the scale moves down only a little bit. Instead of getting on the scale look in the mirror, look at your clothes, you may have lost a a few cm in your waist, the shirt got maybe a little bit tighter around your shoulders, you are feeling better, your legs and glutes got a little bigger.

The scale didn't move much because you lost some fat, gained some muscle, you look more toned, you probably feel better too.

There is more to it but this two lifestyle changes can be a great starter for many. Remember there is only so much food you can eat in one day, make the right choices most of the time but leave some space for that chocolate :).

Now back to point number two.

Kettlebell lifts like the swing and Turkish get up done with proper technique and safely, engaging the whole body to move used as a warm up or finisher can be a good way to build muscle, get you stronger and help you to lose fat.

If you want to learn how do a Turkish get up, swing a windmill in a safe way with correct techinque look no further. Join us on the 10th of October in Wild Geese Fit.

Link for bookings

All the best


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