Why is Tracking Calories so important?

 

Tracking calories provides us with data, and data is king. Data provides evidence of where you’re currently at to identify where we can make adjustments. The more data we have the more accurate you can be with setting out protocols. Fitness is an ongoing process, especially when it comes to transforming your physique. There are constant factors that have an influence on your progress, once we can identify them we can manage them.

At The Cut we get all new clients to track from the onset, in particular we prioritise food (calories) and energy expenditure (training and steps)

 

Calories/Food

 

If the goal is to lose weight then the number one thing we need to ensure is that you’re in a calorie deficit. This means you need to be consuming less than you’re expending. By tracking exactly what you’re eating and drinking, you gain a clear understanding how much you’re consuming. This is a great tool for starters because it identifies areas and habits of your life that could have been stalling you from achieving your goals.

For example, if you drink 2 lattes a day, you may not realise how easy it is to stack up on the calories just by 2 drinks. A regular latte is around 120 calories (give or take 10-20 calories depending where from) in which 2 a day equates to 240 calories. If we look at an example of daily calories for someone of 1,500 calories a day, after your 2 lattes you’re left with 1,260.

If the goal is to gaining muscle then you need to be in a surplus to grow new muscle tissue. Like fat loss, if you’re not tracking how much you’re consuming it could be preventing you from making progress.

From experience, protein is often the hardest macronutrient to hit if you haven’t got a good understanding of how much you need and how much you’re consuming. It’s very easy to assume chicken, eggs and a protein shake are high in protein, but how do you know if that’s enough for you? Especially in a fat loss phase, making sure you’re consuming enough protein is vital to ensure you’re retaining as much muscle tissue as possible. If you don’t consume enough protein your body will pull it’s energy source from your muscles as opposed to your fat cells.

How to Track Calories

 

Sometimes we find resistance with new clients not wanting to track calories, stating its not sustainable or it is too time consuming. With a fitness tracking app such as “myfitnesspal”it could not be easier and takes less than thirty seconds to log a meal. Click HERE for a “how to use video”

Article written by Claudia Hodgson

Cable crossover

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Chest Supported Row

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Face Pull

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cable Lateral raise

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Dumbbell Lateral raise

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Dumbbell Shoulder Press

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Single arm row

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Tracking Calories

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Straight arm pull down

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Pull Ups

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Seated Row

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Rfe split squat

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Lat Pull Down

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Push ups

Starting in a prone position, set your hand just outside shoulder width at a 45 degree angle relative to your torso.

Bring your knees and your hips off the ground, so that your body is in neutral (this is your start and end position for every rep).

Press into the ground until your arms are fully extended, then lower your body in a controlled manner towards the floor.

*Your body should be moving in a synchronised manner.

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Cable Press

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit but now rotate so that you’re in a pronated grip (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm towards the bench. The upper arm should be in approximately a 45 degree relative to your torso. When you’ve reached a point when your upper arm can move no further, press the handles in the opposite direction of the bench until your arm are fully extended.

*Your bench should be central of the cable station.

*Your handles should be should height

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Cable Fly

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit. Your elbow should also be slightly bent (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm in a circular movement towards the pulley, before returning to your start/end position.

*Your bench should be central of the cable station.

*Your handles should be shoulder height

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Incline Machine

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Dumbbell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs then lie back so that you’re in a supine position on your bench.

Your dumbbells should be above your elbows, whilst your upper arm should be approximately 45 degrees to your torso (this is your start and end position for every rep), palms in the same direction of your feet.

Press the dumbbells towards the ceiling, until your arms are fully extended then lower the dumbbells in a slow controlled manner to your start position.

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Change This to exorcise title

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BarBell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width, lie back so you’re in a supine position. Your eyes should be directly underneath the barbell.

Place your hands on the barbell with an overhand grip, approximately 1.5x shoulder width.

Extend your arms to un rack the bar, slowly set the bar to a position perpendicular of your shoulders (this is your start and end position for every rep).

Lower the barbell in a controlled manner towards your chest, your arms should be approximately 45 degrees to your torso. When you’ve reached a point when the barbell can get no lower press the barbell towards the ceiling, until your arms fully extended.

*If you’re training in a facility where you can set the hooks to your preferred height, choose a height in which when you’re un-racking the bar you’re not protracting/over extending to remove the bar.

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Can you spare us 2 minutes for some market research? If so we would like to offer you a weeks free training at the end

Y Raise

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Leg Extension

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Cable Extension

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Ham curl

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DUMBBELL TRICEP EXTENSION

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Reverse Curl

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Zotttman Curl

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Hammer Curl

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Cable Curl

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Preacher Curl

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Spider curl

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Seated DB curl

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Step Ups

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Split squat

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glute bridge

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Hip Bridge

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45 Back Extension

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RDL

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Trap bar deadlift

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Alternating lunges

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Goblet squat

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Hack Squat

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back Squat

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