Tips

Burn fat like a blast furnace

I want to tell you about a great fat burning circuit. It takes about 15 minutes and can be done when you are pushed for time. Don’t let the length of the workout fool you as this is brutal and extremely effective at burning lots of body fat.

This will also preserve your precious muscle tissue, unlike “Conventional” cardio workouts which tend to use your muscle as a source of fuel which is what you don’t want.

Here is the workout:

A1 Walking lunges x 12 on each leg (12 one way then 12 back)
A2 10 jumping squats
A3 10 Press ups
A4 20 Mountain climbers

Rest 90 seconds, repeat 6 – 10 times, depending on your level of fitness, your determination and your ability to deal with extreme pain!!!!

A1, A2, A3 and A4 means each exercise is done back to back with no break. You get 90 seconds break after each full round.

This workout is an example of HIIT (High intensity interval training) and is very effective at shifting weight.

Fruit Smoothie anyone?

This week I want to mention something that one of the clients talked about, which was that she had changed her breakfast and was having vegetables and fruit blended into a smoothie.

The trainer was shocked to hear her say that because it’s probably one of the worst things ANYONE could eat in the morning. I am sure there are quite a few of you out there that eat/drink a smoothie for breakfast, if so, please change that now as its actually contributing to fat storage rather than fat loss.

Here are the reasons why:

Firstly, typically 3-5 pieces of fruit or vegetables are used in the average smoothie which may contain up-to 50-60 grams or more of simple sugar.

On their own they are not much of a problem but you would never eat 5 pieces of fruit in one sitting in its normal state so a smoothie encourages over eating.

Next, because it’s in a liquid form, the body will digest the calories far quicker than if it was solid food. The quicker food is processed, the faster the blood sugar will rise which in turn leads the body to release insulin and promote fat storage.

Another problem with a fruit/vegetable smoothie is that there is no protein in this choice of breakfast. We know that protein keeps the blood sugar stable and gives an even energy release. A smoothie in the morning will gives the individual a massive rise in energy followed by an energy slump a few hours later with the body virtually being put into FAT STORAGE mode. Not good.

So, rather than being a healthy start in the morning, a smoothie is actually very unhealthy. I hope that helps many of you out there to make a wise choice in the morning.

Guinea pigs to test a workout

We performed an experiment using Bootcamp training this last Saturday. We took two of our participants, Rob and Sze lee, fitted heart rate monitors onto each of them and tracked their heart rates at various stages of the bootcamp. For those that don’t know, a heart rate monitor will record the maximum heart rate of the individual, and also show the average heart rate over the exercise period.

To summarize the results and get to my reason for showing you this, what does this all mean?

The results- Rob’s max heart rate was 171 BPM, Sze lee’s was 181 BPM. Average BPM was 155 and 161 and the session lasted approx 47-48 mins

Its fair to say the guys were doing some serious “Cardio”, I think we can all agree on that...but they never actually did any cardio. Not traditional cardio on a bike, or a treadmill, or a cross trainer, or heaven forbid, SPINNING!

Here we had 10 work stations, using various pieces of equipment for no longer than 30secs -1 min. Stations that used the body as a whole, maximising the metabolism and burning maximum amount of fat and…..this fat burning process continues for another 48 hours. How cool is that?

I still see so many people pounding out on cardio equipment. Why? You don’t need it, it doesn’t work or get you the results you want so why?

What does work is hard brief intense workouts, like Bootcamp, but also traditional heavy resistance training with 8-12 reps in the gym. The heavier weights you lift, the stronger you will get and the more fat you will burn. Its very simple

Enjoy your exercising whatever you decide to do. If useful I’ll add some workout regimes into future posts.

Enjoy a glass of wine and reap the rewards

I want to talk about Alcohol, this time about the benefits of Red wine.

So what are the benefits of moderate red wine consumption and how will that positively affect your body in terms of performance in the gym and overall health?

Here are a few reasons to enjoy a glass of red wine...

Sleep- New research shows that certain red wines contain melatonin, in particular, Merlot, chianti and Cabernet Sauvignon.Melatonin regulates our sleep so one small glass a few hours before bed time may help you sleep better. Melatonin is also an anti-oxidant containing anti-aging and cancer preventative properties.

Longevity- Red wine contains a compound called resveratrol which has been shown to increase life span in animal studies.

Brain Health- It has been shown to protect against Alzheimers and dementia.

Breast and Prostate cancer- 4 glasses of red per week has been shown to reduce the risk of prostate cancer by 50%. 1 glass per day has been shown to reduce Breast cancer but more than 2 per day, chances of breast cancer increase severely. Ladies, be sensible please :)

Colds- Research in Spain shows that 2 glasses per day can reduce the risk of getting a cold by 44%

Inflammation- Resveratrol has many anti-inflammatory properties which will help overall physical health as many diseases can be attributed to inflammation.

These are just a few reasons why moderate consumption of red wine may be beneficial in your life. Of course, you have to be aware of your overall alcohol intake on a weekly basis.

3 Superfoods you should include in your Diet

1) Broccoli
Broccoli is vegetable royalty. It provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold. Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer's disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the ageing process. It is in the Brassica family of cruciferous vegetable, just like bok choy, cabbage, kale, and swiss chard. These are all amazing vegetable choices too. One cup contains 2g of protein and 2g of fibre, and is packed with potassium, calcium and many other vitamins and minerals. It also contains indole-3-cabinol which in addition to being strong antioxidant and stimulator of detoxifying enzymes, seems to protect the DNA. This reduces the risk of breast and cervical Cancer, so a great one for the ladies. It's our No 1 super food and aim to eat it every day, raw if possible!

2) Walnuts
Walnuts are one of the best plant sources of protein. The fact that a walnut looks much like the human brain is a perfect indicator of its purpose in helping support that organ, as it's a true brain food. A perfect choice for a snack on the go, with a glass of water. Great choice for kids too as this will help them with their concentration. Rich in fibre, B Vitamins, magnesium, and antioxidants such as vitamin E. Nuts in general are also high in plant sterols and fat, but mostly mono-unsaturated and polyunsaturated fats (they contain higher amounts of Omega 3 fatty acids than any other nuts).

3) Salmon
Salmon has a high amount of omega 3 fatty acids and is one of the leanest protein sources available which makes it an excellent choice for your health but also for your fight against fat. Research shows it will help your body fight heart disease and cancer and also reduce blood pressure, blood clotting and inflammation. Cholesterol levels, asthma and arthritis have also been shown to be reduced with regular consumption of Salmon as well as slowing down cognitive decline in the elderly. It can also reduce inflammation of the joints which is essential if you are training hard in the gym, and it will help to elevate your metabolism which is important in your quest to burn body fat.

Try to include these 3 in your daily diet as much as possible. Remember to buy the best quality foods you can. Your body will thank you for that. Nothing quite beats a farmer's market on the weekend. Go local where you can.

Eat like a caveman

Our Paleolithic ancestors never had access to carbs yet had no problems kicking arse and taking down dinosaurs…

What he would have eaten would be lots of meat, vegetables, certain fruits, nuts and seeds…and so should you!

The vast majority of us are not designed to process carbohydrates efficiently and store an excess as bodyfat. A certain individual maybe known as carb tolerant. If you are asking yourself right now if you are or not, ask yourself this. Can you eat and drink whatever you want, anytime and never put any weight on? No…neither can I or nearly 90% of the population. If any of you guys are looking to burn body fat and I would suggest that most of you are, you need to keep your carb intake low, and the carbs that you do ingest are low GI.

The bulk of your diet should be protein. This may seem obvious to some but i get lots of questions about good protein sources so here are some of my favourites :-

Lean cuts of Beef, chicken, turkey, lamb, bison, wild boar, ostrich, all fish (especially oily fish), all seafood such as prawns, squid, mussels, osters, eggs(with yolks) and a good protein powder.

Next up is FATS. Dont be scared of having a good source of fat in your diet. It will not be stored as body fat. Yes, thats right, it will not be stored as body fat.

Good sources are:-

Avocado, avocado oil, oilve oil, fish oil, mackeral, sardines, salmon, butter (yes), nut oils, coconut oil. Avoid margarine like the plague.

Next in your diet should be a good source of vegetables, in particular, greens.

Broccoli, cabbage, spinach, tomato, peppers, onions, leeks, brussel sprouts, okra, cauliflower, artichoke, carrots, sweet potatoes.

Fruits:-

Berries (strawberries, raspberries, blueberries, blackberries and any other berries you can get your hands on…also, plums, peaches, pomegranate).

Nuts and seeds :-

Brazil, cashew, almonds, macadamia, walnut, hazel, pecan, sunflower and pumkin seeds.

These are my favourites but for a more detailed idea on this type of diet have a look at http://paleodietlifestyle.com/

Ideally, you would spread these food sources over 4-7 meals throughout the day to keep the metabolism high.

Thats a few of the food sources that our hairy ancestor had access to and its what we should try to adhere to also. Your energy levels will increase, your body fat will go down, your workouts will improve, your sleep quality will improve and overall the world will be a better place :)

Workout with coffee

Today I want to talk about Coffee and how it can benefit your performance in the gym, and also your overall health.

I think this is important to many of us because I know that many of you guys are obviously City based, in high pressure jobs with deadlines to meet and probably drink your fair share of Java throughout the day.

Firstly, coffee contains numerous anti-oxidants and appears to protect the endothelium. The endothelium makes up the thin layer of cells that line the interior surface of blood vessels and is involved in blood flow through out the body. Dysfunction of the endothelium is often seen in individuals with heart disease, diabetes and high blood pressure.

Caffeine increases nitric oxide production in the endothelium, leading to increased calcium production which supports vascular smooth muscle tone health. It can also support healthy arterial pressure helping to lower high blood pressure.

Recent studies show that previous concern that caffeine can lead to an increased risk of abnormal heart rhythm to be unfounded. Researchers now conclude that there is no risk on the cardiovascular system with consuming large quantities of coffee.

Great news for coffee lovers, the world over. Me included.

Further evidence suggests that caffeine from coffee consumption can improve insulin sensitivity and decrease the risk of diabetes. If you can control insulin in your body, you can effectively avoid gaining body fat which I am sure is good news for most reading this email. It can also improve brain health, decrease the risk of getting Alzheimers and Parkinson’s disease.

So that’s your health taken care of, how can coffee and caffeine help you in the gym?

Caffeine is the most used ergogenic aid used in sport today – A large coffee taken before a gym session will give you a buzz, make you feel more mentally alert and dialled in to your workout session. Studies show that strength and endurance will improve and although there is a raise in your heart rate, this is not a problem long term.

It will also help you metabolise fat easier, mentally improve your mood and reduce your perception of pain which means you can work harder, faster and for longer.

Sounds great to me.

One thing to avoid though, is the consumption of coffee AFTER a workout. This is actually detrimental to your performance and results in the gym. Cortisol levels are high after a workout and the trick to is to lower them as soon as possible. Caffeine will raise your cortisol and elevated cortisol will lead to an increase in body fat. Please avoid having coffee after a workout. I know this is going to upset a few of you out there, especially those of you that workout around 7-730am, leave the gym and grab a coffee on the way to work but….if you want to get the benefits from coffee, listen to this all important piece of advice, which I have to be honest with you, we only discovered 3 years ago from the top Strength and conditioning coach in the world, Charles Poliquin.

Well that’s coffee and caffeine for you. I just finished my double shot flat white 30 mins ago and I’m about to start my workout for the day, all fired up

That’s all for now folks, have a great week ahead and you will hear from me soon.

To spin or not to spin that is the question

This posting may be a tad controversial if you are one of the many attached to spinning! I know it’s popular but hopefully by the end of this topic posting, you will think twice about sweating it out in the spin room on a regular basis….

I write this posting from scientific evidence within the industry and the trainer who compiled it also has a certain amount of knowledge having been a spinning instructor since 1998. He refuses to teach it to ANYONE now.

There is no denying the fact that a spin class will use a lot of calories but are those calories from fat and are they beneficial to body fat loss and a positive body composition?

The problem with spinning and other extended cardio sessions like Aerobics classes etc is that after about 30min your body releases the hormone Cortisol. This itself isn’t a problem but there is an absence of Growth Hormone and Testosterone in cardio sessions to combat the cortisol. These hormones are released for instance when you weight train.

Cortisol is our fight or flight hormone and will remain in your blood for a long period of time extending its adverse effects on body composition and muscle growth.

What does this mean to you? Well it means greater fat storage in the very areas most of you that spin are trying to lose fat from,Legs, hips, bums and tums. Yes that’s right, it will make your store fat in the areas you are trying to lose it from if you do it too often.

Secondly, in certain individuals it can lead to bulky thighs through repetitive strain and can also shorten your hip flexor which in turn can cause back pain.

Thirdly, often the spin mentality is to go as fast and as hard as possible, really working hard and sweating buckets. Well extended cardio sessions like spin have been SCIENTIFICALLY proven to decrease muscle mass, strength and power, and will make your fast twitch muscle fibres perform like slow twitch fibres.

This means it will make your muscles slower and weaker and we have already established previously that is the opposite of what every guy and girl needs to maintain a healthy balance of muscle and to lose body fat.

So spin doesn’t look too good at the moment does it?

Of course, you will all know someone that went spinning 3 times per week and lost loads of weight and feels great and will recommend spinning to everyone. We all know a really slim girl who only does cardio, eats whatever she wants and has never used any weights apart from the pink 2kg’s, and that was only to move them out the way to tie her shoelace up…but she is in a very, very small minority.

Nearly everyone reading this email, including myself, falls into the vast majority I’m afraid.

If you die hard spinners have to spin, my advice would be to do it no more than once a week, and better still, walk out after 30mins, before that dreaded cortisol kicks in and starts to store fat in your bum! Concentrate on HIIT style cardio, high intensity interval training. Combine that with a progressive resistance programme and a good, clean diet and watch bodyfat drop off you.

It’s what all the trainers in shape use, although perhaps we shouldn’t share all our secrets and empower you directly.

I hope this posting has been interesting and informative. No doubt it will generate some comment.

Happy exercising folks. Future postings will cover diet as well as exercise related topics. Enjoy!!!!