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Home » Lose Weight » Lose weight and gain muscle with health and fitness expert Gavin R. Seymour – Plymouth Herald

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Welcome to Week Two of an eight-week Plymouth Herald health and fitness column series.

The column is written by one of the leading health and fitness experts in the South West, Gavin R. Seymour.

Gavin has appeared as the trainer on numerous BBC One documentaries, he is a Plymouth University associate lecturer, he has written nationally-recognised course units for personal training and nutrition courses, and he was previously the lead trainer for projects that equated to over 47 stone of weight loss, as part of The Herald-backed I Love Life campaign.

This week's video shows the best muscle-building exercise and the best calorie-burning exercise.

There is a minefield of information on what to eat to lose weight and what to eat to gain muscle mass.

WEEK ONE: Learn expert weight loss tips with Gavin R Seymour

WEEK THREE: Top exercise tips from health and fitness expert Gavin R. Seymour

In my role of advising people on nutrition it is vital that I am very critical of the information that I look at from nutritional research and programmes used by experts in particular fields such as working with athletes.

In this article I will give some key tips on nutrition that you can apply for yourself.

Marketing experts will do what they can to make a particular product appeal to us. This may sound obvious but it can often sway opinions. There are various 'pyramid' scheme nutritional weight loss products around that could be conceived as in that category.

A huge number of supplements are not necessary for the average gym user and may only provide marginal benefits to the elite athletes promoting the products. An example of the profit vs health dilemma is Coca-Cola frequently sponsors sporting events to make profit from sales, despite having limited nutritional value for an athlete.

These type of diets are difficult to stick to and often cause a loss of muscle mass as well as fat mass. Fat is seen as a survival buffer for the body in the event of a famine and muscle mass will often be sacrificed in response to low calorific intakes.

Very low calorie diets are generally under 1,000 calories and should only be used under medical supervision and recommendation if deemed beneficial in the treatment for certain medical conditions. Aim to create a slight and sustainable deficit in calories if looking to lose weight.

In order to gain muscle mass from resistance training sessions, more calories will be needed to be consumed compared to a normal weight maintaining intake.

Protein will be needed in order for the muscles to repair and grow effectively, however for most people the natural increase in calories will produce their protein needs via normal foods, like fish, beans, eggs etc and supplementation such as flavoured protein powder isn't necessary.

It is common to hear advice regarding reducing carbohydrate content for weight loss and while I agree to some extent there is a balance whereby a certain level of carbohydrates is needed. Firstly carbohydrates are required for the optimal function of the brain and central nervous system.

Having a reasonable carbohydrate content in your diet can also provide performance and recovery benefits for your workouts. In general aim to eat whole food and complex carbohydrates, avoiding processed simple carbohydrates.

Cooking is a very important skill for lifestyle change, with simple and effective meals that take minimal time.

Firstly from a cost perspective you can often cook a huge amount of food for the average price of a takeaway or restaurant meal. Cooking and preparing gives you the best chance for success.

To save time, try cooking multiple meals at the same time or making extra portions of the same meal for another day.

If you have any questions you can contact Gavin via http://www.gavinrseymour.com, 07527 009739, or via 'Elixir Movement' on Facebook. Gavin can assist you with your weight loss goals with nutritional support, injury prevention / sports massage, and tailored exercise in a group or one on one.

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Lose weight and gain muscle with health and fitness expert Gavin R. Seymour - Plymouth Herald

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Home » Lose Weight » Lose weight and gain muscle with health and fitness expert Gavin R. Seymour – Plymouth Herald