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Graham Lawson - Weight Loss Coach

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Graham Lawson - Weight Loss Coach

This page is key guidance tool based on the essentials of weight loss based nutrition and weight los

Graham's aim is to weight loss and fat loss based training and nutrition into Layman's terms. Graham works with individuals who have a clear focus and target in mind. Through effective training & nutritional programs Graham coaches individuals towards reaching optimal weight loss and improved performance.

26/10/2022

This is amazing 😂

28/10/2021

EASY AND QUICK TO COOK -

If you're lost for ideas on enjoyable low calorie foods and how to stay on track, this recipe should help. As a bonus, it's easy to cook for a whole family.

Here's the ingredients for you:
- 100g of 5% fat beef mince
- 50g of spaghetti before it's cooked
- 1 cup of tomato passata

Plus, feel free to add any of the following:
- 1/4 of a tsp of black pepper
- 1/3 of red pepper
- 1/2 tsp of Italian herbs
- 1/2 tsp of lazy garlic
- 1/4 or less of an onion

Plus any other added veg you'd feel you'd need or want.

Feel free to tag or share this with any friends or family that are looking for quick and easy calorie counted meals.

18/10/2021

Steps to take if body weight stops lowering.

After periods of medium and long-term (10 weeks - 16 weeks or more as an example dieting aimed at fat loss, there's three steps to take to pull things back on track.

Step 1 - Raise the amount of calories/food that that you're currently on up to 10% below where they need to be to maintain body weight.

(I'll help you figure this out if you're uncertain on it)

Step 2 - Make sure Carbohydrates are at approximately 150g per days or more. This is essential, especially during long-term dieting.

Step 3 - Keep food at the raised amount for at least 7-10 days. This can be hugely beneficial fo raising our Thyroid function back up closer to where it neeeds to be which essential as it's the leading driver of the metabolism.

WHY DOES BODY WEIGHT ALL OF A SUDDEN STOP MOVING DESPITE IT LOWERING PRIOR???

There's a few reasons for this but one major one is that key hormones essential for fat loss and health lower to match the amount of calories and or food we're eating and using per day.

It's strange why this happens and may seem unfair however, the bodies priority is never fat loss, it's essentially survival, so it's usually a matter of time until key hormones start slow everything down to stop the fat loss process from happening.

Give this a try or if you're not certain on it, drop me a message and I'll expand on it further for you.

14/10/2021

Before heading into the gym for the first time, often we're not 100% confident.

We've all most likely heard of these as being the biggest obstacles....

- We fear being judged
- Nervous about being around people that are more experienced than us
- Expecting that people will look and stare at what we do in the gym.
- Not being able to go to the ''safer'' places of the gym (I.e the bike or treadmill in the corner)
- Thinking they'll be a lack of assistance and guidance when you first enter the gym.

Plus, these days we often feel pressured to look like like people on social media which media.

The good thing is, any of those points above are normal....Whether other people admit it to you or not.

Everyone in a gym is there to improve or change something, whether it be health, appearance or because they want to follow what their friends are doing.

I can guarantee that the vast majority of people that enter the gym felt the same way initially....in fact, I would go as far to say that 90% of people that I speak to for the first time mention one or more of those issues above stopping them from entering or training regularly in the gym.

THE TRUST IS -

There’s no secret answer or solution to avoiding feeling nervous or anxious but training with a friend or coach 110% helps.

My advice would be to speak to a coach or train with a friend to help get over these barriers as opposed to simply avoiding the gym.

If you do this, confidence will develop with time, it's as simple as that.

It's probably not the answer you were wanting but, that's the truth behind it.

P.S. If you're uncertain on anything, never be afraid to ask, there's no such thing as a bad question.

12/10/2021

If you're training for muscle growth this might be worth a read....

One of the biggest uncertainties when people are aiming for muscle growth tends to be based on nutirtion, not solely training.

I hear about huge uncertainties on this when I'm speaking to people in the gym or with new clients.

There's a misconception a lot of people have that when they're aiming for muscle growth that they need to eat as much as possible in order to grow muscle tissue whilst staying relatively lean.

The downside is, 99% of the time that's simply not the case.

Generally speaking, we typically only need an extra 100-300 calories per day on top of what amount of food we'd need to maintain body weight.

Depending on whether someones an advanced trainee or brand new to weight training will typically dictate how much work they can tollerate in a session and/or training week.

The less advanced, the closer to the extra 100 calories per day marker they'll be and the more advanced, the closer they'll be to the 300 calorie marker.

Granted, over time these amounts may need tweaked or adjusted to make sure muscle growth continues to happen but, once you know how much food you'd typically need to maintain to maintain body weight, starting off with only an extra 100-300 calories per day above that marker should give you positive results.

If you're uncertain on how how calculate your calories or the amount of food you'd need a day to build muscle tissue, drop me a message and I'll help calculate with you.

11/10/2021

Managing cravings and hunger isn't always easy when we're aiming to change body shape and are aiming for fat loss.

That being said, we all notice them to different degrees. It simply comes down to what steps we take to help manage them.

Here's some of the easiest steps to take to help stop snacking on foods that could halt our progress...

1) Manage sleep -

A lack of sleep has been shown to be the leading dictator to food choice and weight gain above any other points.

Maintaining a regular sleeping pattern as best you can could help you significatnly from grabbing a takeaway menu or quick foods that could send you pretty quickly over the amount of food you're aiming for for the day.

2) Don't let being dehydrated trick you into eating -

This is sometimes hard to recognise for a lot of us.

The downside is, it can often trick the body into feeling hungry when actually, it can sometimes simply be down to being dehydrated.

One of the quickest and easiest ways to tell is if your lips and mouth feel dry, you need to drink something water based.

Having a dry mouth and lips tends to be the earliest signs that we can notice when we're dehydrated.

3) Be aware of stress and stress eating -

Often things crop up that we can't avoid that cause stress. Whether it be work, family or other issues entirely.

Often this gives us the mindset to eat something that can help us feel better or raise our mood quickly that we can grab on the go.

The downside is, these are often quick and easy comfort foods.

Chocolate, biscuits, sweets and ice cream are just three examples of these.

It's not to say that removing these foods from your food choices should always be done however, setting a limit or amount of them often helps raise our mood, still have the foods we enjoy without halting our progress.

4) Take control of food preparation in the easiest way possible -

Preparation sounds easy however, a lot of us feel like we lack the time to prepare foods.

However, even just developing a small habit of preparing one or two healthy meals or snacks that are ready for us at the times of day where we notice hunger or cravings kicking in can help significantly to overcome that obstacle and help us to stay on track.

If you feel like you need any further help or guidance on these points, simply let me know and I'll be happy to help.

09/08/2021

A LOT OF US ARE LOST WHEN IT COMES TO CHANGING BODY SHAPE AND HOW TO GO ABOUT PLANNING IT.

As opposed to going into the gym with no clear structure on how to go about changing a particular muscle group or part of the body, keep it simple.

Keeping it easy to understand and clear with a structure you can follow which helps set the baseline from where you can track progress..

HERE'S THE EASIEST WAY TO THINK OF SELECTING EXERCISES TO SET A BASE FOR YOUR TRAINING PLAN -

Step 1 -Pretty much all of the time we're aiming train a particular body part we're either moving the weight away or towards it.

Step 2 - On pulling based movements this tends to be lifting/pulling the weight towards to muscle group we're looking to train/target.

(Seated Rows, Bicep Curls and Lat Pulldowns are great examples of this)

3 - On pushing based movements this often where we're moving the weight away from the body/muscle group we're looking to target.

(Tricep Extensions, Leg Extensions and Shoulder Press are all great examples of this)

TAKE AWAY POINT -

Having no structure often leads to no clear plan and more importantly no consistency.

This simply makes it harder to track progress and how we're moving forwards.

My advice, if you're lost for a base plan, keep your exercise choice simple and straight forward and remember these key points if you're second guessing on which muscle groups or body parts you're targeting.

P.S. There's obviously more advanced programming and exercises that don't fit with this but refining programming and technique can come further down.

29/03/2021

NUTRITION COMES FIRST AND HERE'S HOW TO NAIL THE ESSENTIALS WELL -

(Plus, the last pointer might have freebie in there for you as well)

1) - Aim to get at least 1.1g per kg of bodyweight of protein in your diet.

Typically, 3-4 palm/cup sized portions of solid proteins such as meat/dairy or Greek Yoghurt per day should give you that for the vast majority of us.

2) - For every 1,000 calories that you eat, aim at least
10g -14g of fibre from various sources, such as solid fats, dense carbs and fruit and veg.

Remember, fibre is essential for the digestion of the vast majority of foods that we eat in each meal.

Adding a cup full serving of fruit or colourful veg to each meal along with fibre from the likes of carbohydrates and solid fat sources is a good place to start.

3) - When we're in a calorie debt, typically a lot of hormones can becomes unbalanced or change for the worse.

To help maintain healthy cell and hormonal balance, aim to get at least 0.5g - 0.7g per kg of bodyweight.

The key reason for doing this is to help maintain healthy hormonal balance and production.

4) - Finally, make sure you drink enough water per day.

This is essential for health but it's also a carrier of other nutrients from foods that we eat.

Plus, it's also needed for the breakdown of fats within the body so they can be used as fuel/energy.

If you want one calculation for water intake that you can use yourself....

Simply multiply your bodyweight in kilograms by 0.033 and that will give you an estimate of how many litres you should aim to build up to drinking each day.

IF YOU'RE STILL LOST WITH HOW MUCH FOOD YOU SHOULD AIM FOR....

Simply drop me a message and I'll send you over a complimentary copy of of my guide that will walk you through it step by step specific to you and your starting point.

26/03/2021

Remember, the scales don't tell the full story.

On Wednesday, I gave you just four reasons why the scales fluctuate.

Here's four things to remember before you throw the scales you the window.

1) - Excessive water can be retained and then dropped due to the stress, hormonal changes, inflammation and issues with the digestive system during the menstrual cycle.

2) - Excessive food still being held within the digestive system.

Some foods have a higher ‘gut residue’, basically meaning they stay in the gut for longer. This can cause changes in scale weight.

3) - Fluid lost through sweat through the previous days or nights temperature.

If there was significant change in temperature outdoors and indoors or overnight, it can cause flud to held or lost through sweat.

4) - Changes in the amount of activity from the previous day.

If the previous days activity was significantly lower or bigger, it can cause changes in bodyweight.

These may seem obvious but a lot of the main reasons as to why scale weight has changed overnight are often forgotten.

Like I said at the top...the scales don't show the whole picture.

25/03/2021

If you want to avoid a shapeless figure and want well shaped shoulders....

Get using these!

P.S. scale the weight down from you'd normally use or keep it light initially if they're new to you and focus on form and technique.

24/03/2021

If you're concerned about scale weight fluctuating from day to day, it doesn't always mean you're not making progress.

Here's some key points to remember causes fluctuations from day to day on the scales.

Typically, these all come down predominantly to changes in water/moisture held in the body.

Here's just four for you to remember the next time you step on the scales -

1) - Changes in water & glycogen (basically stored sugars within the body) due to a change in carb intake the previous day.

2) - Excess water being held, due to the stall-whoosh effect which can cause what seems to be like a plateau in weight on a scale but, typically it's temporary.

3) - A loss or gain of held fluid, due to hydration status and the previous days amount of water that you've drank.

4) - Changes in amounts of water being held due to change in salt eaten/drank the previous day. Typically, this regulates with 24-48 hours if your food choice returns to normal.

These are just four things to bear in mind if you've been grafting or changed your nutrition in order to make progress.

23/03/2021

2 of the easiest pieces of advice you can use.

As you can imagine, the hardest part of dropping body fat is consistency with training and nutrition.

Here's two simple tips that are rarely taught or used.

1) - Don't set an exact target for the amount of times you aim to train per week.

Setting a boundary between two different amounts of training sessions within a week helps with avoiding negative reinforcement.

If an exact target or number of sessions isn't hit, it can often leave people feeling they've had a bad week or failed if training hasn't hit their exact target.

As you can imagine this isn't great if people have struggled with exercise or consistency with it before.

Here's how you can use it:

If you aim to train 4 day a week, setting a boundary of between 3-5 sessions per week might be a better option.

Plus if things crop up at last minute that are out of your control, it means you can prioritise them when needed.

2) - Don't set an exact amount of food per day!

I've tried this in the past and in all honesty it left me feeling restricted food choice wise.

Plus, this often leads to a lack of variety and flexibility with eating foods that you enjoy.

As you can imagine, being crazily restrictive typically doesn't help with creating a healthy relationship with food.

Plus, it leads ''dieting'' being less enjoyable meaning long-term, it's unlikely to stick.

My advice - Set a boundary between two different daily food/calorie amounts.

For example: If you want to aim for 2,000 calories per day...having a boundary of up to 10% above or below calorie wise gives you the option to change food choices from day to day and have flexibility with meals.

Plus, based on experience of working with clients, on average over a 7 day spell, this 10% of flexibility still delivers results and typically averages out at not too far off their ideal daily calorie/food amount.

These sound basic but if you're setting the foundations of a nutritional plan and training programme, this can be a good place to start.

Address

Lifestyle Fitness
Carlisle
CA24AS

Opening Hours

Tuesday	6am - 7pm
Wednesday	6am - 7pm
Thursday	6am - 7pm
Friday	6am - 7pm
Saturday	6am - 7pm

Telephone

+447585904873

Website

http://www.grahamlawson.co.uk/

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