All my clients on the initial stages of my programme aren't allowed to drink (amongst other things). The reason is that I don't want anything to hinder the effects of the system. I hear people say, "what about a gin with slimline tonic? It has hardly any calories." Calories in alcohol aren't necessarily the main problem. You actually don't store much alcohol as fat (so long as you haven't consumed excess calories for the day). I can see you reaching for the bottle as I type. The problem with alcohol is your liver converts it into Acetate. Acetate is then released into your bloodstream and stops fat burning. No protein, fat or carbs get a look in when you have Acetate in your bloodstream. Acetate also contributes to your hangover.
So if you don't put on weight from alcohol alone, where does the weight gain come from? The weight comes from the excess calories consumed after your session. This could be from alcohol or food. While Acetate is in your bloodstream, your body will convert excess calories into fat. I refer to alcohol as 'all the calories and non of the benefits.' You can't use the calories in alcohol to exercise the same way you would with a chicken salad. It would be like saying 2 bottles of wine will get you through a triathlon. However, the excess calories from your session count to your 'allowance' for the day. So whatever you eat after pushes you over. You can also get water retention which can add to the weight gain.
So it is far easier to knock it on the head for a short while to accelerate your fat loss plan.
Done.
Tuesday, 13 September 2011
Sunday, 19 June 2011
Top tips for healthy skin.
Every since I was a child, I have had sensitive skin. For years I didn't use soap. I was told not to by doctors as apparently I was allergic to it. I was never allergic to soap. I was sensitive to the chemicals used in soap. The side effects showed up much quicker on me than other people. Combined with being given strong steroid cream which left scars on my skin, I have to stay natural to keep my skin healthy.
Here are some top tips a doctor will not tell you about keeping your skin healthy.
1. Avoid common soaps that contain Sodium Laureth Sulphate. If a soap foams, it most likely has this in it. It is an ester of sulhpuric acid and is commonly contaminated with dioxane, a known carcinogen. It is used because it is cheap and it leaves you squeaky clean. It also cleans cars very well and is used in garages. Your liver can't metabolise it and your skin is being stripped of its natural oils.
2. Improve your diet. If you eat garbage, the condition of your skin will deteriorate. Your skin is the last part of the detoxification process of the body. Look out for allergens, intolerances and try an alkalising diet which has plenty of fruit and vegetables. Also eat lots of oily fish or get a fish oil supplement (see below).
3. Salt baths. Soaking in a salt bath helps to alaklise your skin. It will also give you relief if you have dry or itchy skin. High skin acidity again can be related to diet, so it is pointless to have a salt bath only to then have a Mcdonalds.
4. Only use botanically based products on your skin. This includes moisturisers, cleansers and makeup. Steroid creams and prescribed cleansers can be harmful so you have to look around. Finding them is hard work. Even when you see the word 'sensitive' they still contain harmful substances. Just not as many as you would find in a regular bottle. Baby products aren't safe either. See the link below to see a range botanical cosmetics for adults and babies.
5. Use the steam room or sauna. Not only are they great for your muscles, they will help detoxify your body and encourage your skin to produce its own moisture.
I have used these methods to keep eczema at bay. It also helped to clear up my son's eczema. If you want to know more about skin health, send me an e-mail.
www.alimentnutrition.co.uk (their fish oil is flavoured with orange so it won't repeat on you. Mention my name and you should get your order a little quicker).
www.arbonneinternational.co.uk. (look at their skin range. The baby products are excellent and I use them on my son. I get a discount so if anything interests you, let me know).
Here are some top tips a doctor will not tell you about keeping your skin healthy.
1. Avoid common soaps that contain Sodium Laureth Sulphate. If a soap foams, it most likely has this in it. It is an ester of sulhpuric acid and is commonly contaminated with dioxane, a known carcinogen. It is used because it is cheap and it leaves you squeaky clean. It also cleans cars very well and is used in garages. Your liver can't metabolise it and your skin is being stripped of its natural oils.
2. Improve your diet. If you eat garbage, the condition of your skin will deteriorate. Your skin is the last part of the detoxification process of the body. Look out for allergens, intolerances and try an alkalising diet which has plenty of fruit and vegetables. Also eat lots of oily fish or get a fish oil supplement (see below).
3. Salt baths. Soaking in a salt bath helps to alaklise your skin. It will also give you relief if you have dry or itchy skin. High skin acidity again can be related to diet, so it is pointless to have a salt bath only to then have a Mcdonalds.
4. Only use botanically based products on your skin. This includes moisturisers, cleansers and makeup. Steroid creams and prescribed cleansers can be harmful so you have to look around. Finding them is hard work. Even when you see the word 'sensitive' they still contain harmful substances. Just not as many as you would find in a regular bottle. Baby products aren't safe either. See the link below to see a range botanical cosmetics for adults and babies.
5. Use the steam room or sauna. Not only are they great for your muscles, they will help detoxify your body and encourage your skin to produce its own moisture.
I have used these methods to keep eczema at bay. It also helped to clear up my son's eczema. If you want to know more about skin health, send me an e-mail.
www.alimentnutrition.co.uk (their fish oil is flavoured with orange so it won't repeat on you. Mention my name and you should get your order a little quicker).
www.arbonneinternational.co.uk. (look at their skin range. The baby products are excellent and I use them on my son. I get a discount so if anything interests you, let me know).
Sunday, 17 April 2011
Staying fit in Essex
Previously I lived in London. Fighting my way through London's commuters and traffic. Taking hours to travel a few miles. Getting home with a layer of grime on my face from the pollution. There was always a sense of tension around rush hour. No one spoke on the tube. Everyone was defensive, ready to pounce. It was a bit of a jungle. I moved out to Epping and it took a few weeks for my brain to get used to the quiet starts to my day. There were no sirens, no arguments between drunks. It was as if someone had turned down the volume of life and I felt very calm. From time to time, I meet other ex-Londoners who had done the same.
The great news is Essex isn't London. The bad news is Essex isn't London! The fast pace has gone but so have a lot of options. The town closes down at 5:30 whereas London never stops. There are a couple of gyms over here. London has gyms next door to each other. It's not boring, you just have to be a bit more organised to stay fit and healthy. It is very easy to relax at the weekend. Clients tell me that now they work from home, they have longer leisurely lunches. They socialise with mums and dads in the pub or coffee shops. You experience less stress but you slowly start to put on weight because you are less active.
So how do you stay fit and healthy when your lifestyle becomes more laid back? There are lots of outdoor options in Essex, you just have to look for them. I continually drive past parks and open spaces which have got me thinking. I have taken it upon myself to help with this cause. I have put together teams of yoga/pilates teachers as well as group fitness training for new mums. My top end package is one on one training for which I take on a small handful of clients. This is a complete lifestyle overhaul ranging from how to fine dine the healthy way to finding the optimum balance of exercise to nights out. I hope to be adding more to these soon and will be offering kids fitness packages. If Mohammad can't come to the mountain, the mountain will come to Mohammad!
So if you are one the people who have made the lifestyle choice or simply want to find out what how to stay fit in Essex, drop me an e-mail or follow my on Facebook.
chris@coachchris.co.uk
www.facebook.com/coachchris.co.uk
The great news is Essex isn't London. The bad news is Essex isn't London! The fast pace has gone but so have a lot of options. The town closes down at 5:30 whereas London never stops. There are a couple of gyms over here. London has gyms next door to each other. It's not boring, you just have to be a bit more organised to stay fit and healthy. It is very easy to relax at the weekend. Clients tell me that now they work from home, they have longer leisurely lunches. They socialise with mums and dads in the pub or coffee shops. You experience less stress but you slowly start to put on weight because you are less active.
So how do you stay fit and healthy when your lifestyle becomes more laid back? There are lots of outdoor options in Essex, you just have to look for them. I continually drive past parks and open spaces which have got me thinking. I have taken it upon myself to help with this cause. I have put together teams of yoga/pilates teachers as well as group fitness training for new mums. My top end package is one on one training for which I take on a small handful of clients. This is a complete lifestyle overhaul ranging from how to fine dine the healthy way to finding the optimum balance of exercise to nights out. I hope to be adding more to these soon and will be offering kids fitness packages. If Mohammad can't come to the mountain, the mountain will come to Mohammad!
So if you are one the people who have made the lifestyle choice or simply want to find out what how to stay fit in Essex, drop me an e-mail or follow my on Facebook.
chris@coachchris.co.uk
www.facebook.com/coachchris.co.uk
Great day in Tesco
So I teased you on Facebook when I mentioned I had a challenging day. By the end of it, I felt I could do anything and let me show you how simple it was.
First I was shopping in Tesco. I was after some Pouting fillets. Jamie Oliver got me onto them. They are much more abundant (and tastier) than cod. When the lady on the fish counter said she had never heard of them, I remember what Jamie Oliver said. I asked her WHY NOT. She said she didn't have an answer. I then asked her to weigh the cod loin and told her that Pouting was 1/3 of the price. This got her excited and she called her friends over, they wrote it down and said they would speak to their purchasing manager later. Knowing this person may not give the idea much thought, I spoke the language of the purchasing manager. " Tell him/her it was on the Jamie Oliver show and it flies of the shelf at my local Tesco."
You might be saying that this isn't rocket science, or 'big deal.' This isn't the point. It is about not hesitating when you get an idea in your head. You have read this, thought about it and had a chance to think about your reaction. Some may have done the same as me, others may have let doubt creep in and thought, 'what's the point? Nothing will change' There are far too many people who take this view and is why some things never change. So I thought, 'imagine a full day of direct action?'
I carried this momentum into a health food shop in Epping high street. I overheard a lady talking to the duty manager about ways to get more energy. I asked if I could be of assistance, She quickly got on the defensive, claiming that I was going to get her to do more exercise as I look like a personal trainer. I was flattered she could tell my profession through my baggy clothes. She kept putting up barrier after barrier, making excuses, blaming her family, claiming that I would be in her situation as me and my wife are in a 'honeymoon period.' I heard enough at this point and the Coach stepped in.
"Yes, my wife and I haven't been married long. However, my parents split up when I was growing up and I made it my job to take repsonsibility for my life and to be a better husband whether I wanted to or not. So I help out at home, cook meals because guess what? Men can be lazy if they have everything done for them. You have no one but yourself to blame for your sitation. I would suggest that instead of buying protein shakes for your husband and son and claiming you have no time, get them to buy things for you so you can have some time to unwind. A crumpet for breakfast isn't going to help you and weightwatchers is the last thing you should be doing (in my professional opinion)."
She agreed grumbled and walked off. This wasn't an attack. I carefully chose these words to be challenging yet be in my authority that I wasn't going to be a doormat for someone else's predicament. I was also respectful that this woman was in pain, so I gave her some free advice that I give to my paying clients. When I went to pay for my item, the shop worker asked me for my details as she liked what I said. Later that day, I got 2 separate client referrals. I don't believe in coincidence. You get what you put out. We all have those moments when you want to say something but fear and doubt creep in and stop us. How many times in the day do you tow the line and hide at the back? Step out! Be heard and speak from the heart. Just don't tell your boss how much you hate them!
First I was shopping in Tesco. I was after some Pouting fillets. Jamie Oliver got me onto them. They are much more abundant (and tastier) than cod. When the lady on the fish counter said she had never heard of them, I remember what Jamie Oliver said. I asked her WHY NOT. She said she didn't have an answer. I then asked her to weigh the cod loin and told her that Pouting was 1/3 of the price. This got her excited and she called her friends over, they wrote it down and said they would speak to their purchasing manager later. Knowing this person may not give the idea much thought, I spoke the language of the purchasing manager. " Tell him/her it was on the Jamie Oliver show and it flies of the shelf at my local Tesco."
You might be saying that this isn't rocket science, or 'big deal.' This isn't the point. It is about not hesitating when you get an idea in your head. You have read this, thought about it and had a chance to think about your reaction. Some may have done the same as me, others may have let doubt creep in and thought, 'what's the point? Nothing will change' There are far too many people who take this view and is why some things never change. So I thought, 'imagine a full day of direct action?'
I carried this momentum into a health food shop in Epping high street. I overheard a lady talking to the duty manager about ways to get more energy. I asked if I could be of assistance, She quickly got on the defensive, claiming that I was going to get her to do more exercise as I look like a personal trainer. I was flattered she could tell my profession through my baggy clothes. She kept putting up barrier after barrier, making excuses, blaming her family, claiming that I would be in her situation as me and my wife are in a 'honeymoon period.' I heard enough at this point and the Coach stepped in.
"Yes, my wife and I haven't been married long. However, my parents split up when I was growing up and I made it my job to take repsonsibility for my life and to be a better husband whether I wanted to or not. So I help out at home, cook meals because guess what? Men can be lazy if they have everything done for them. You have no one but yourself to blame for your sitation. I would suggest that instead of buying protein shakes for your husband and son and claiming you have no time, get them to buy things for you so you can have some time to unwind. A crumpet for breakfast isn't going to help you and weightwatchers is the last thing you should be doing (in my professional opinion)."
She agreed grumbled and walked off. This wasn't an attack. I carefully chose these words to be challenging yet be in my authority that I wasn't going to be a doormat for someone else's predicament. I was also respectful that this woman was in pain, so I gave her some free advice that I give to my paying clients. When I went to pay for my item, the shop worker asked me for my details as she liked what I said. Later that day, I got 2 separate client referrals. I don't believe in coincidence. You get what you put out. We all have those moments when you want to say something but fear and doubt creep in and stop us. How many times in the day do you tow the line and hide at the back? Step out! Be heard and speak from the heart. Just don't tell your boss how much you hate them!
Saturday, 29 January 2011
30 day fat loss plan
Here is the plan.
The food plan is part of what is known as 'The Paleo Diet', 'GI diet' and a Mediterranean diet. It consists of food groups that are closer to what our body naturally wants to work at optimum levels. Working at optimum levels, your body is then able to burn fat rather than store fat, so your exercise efforts are rewarded with fat loss. It is modeled on how humans survived in paleolithic eras. Personally, it is the only food plan to follow. It is higher protein than a conventional diet, but most people don't eat enough protein anyway, so any increase will seem huge. Unlike fad low carb diets, there isn't a carb reduction in this plan. It is a replacement of good carbs for bad carbs. Good carbs are fruits and vegetables (except legumes and starchy root vegetables). Bad carbs are anything that has been processed like bread, rice and pasta. These affect your insulin levels and it is better insulin regulation that will turn you into a fat burning machine. If you eat animal protein, you must have vegetables with it. This helps to regulate blood acidity. Why is this important? You can lose as much calcium as you are trying to eat if your diet is acidic which can lead to osteoporosis. So you're going to eating a lot more vegetables. Paleo protein sources are high quality,lean animal meats and fish. Grass fed or free range organic is the best meat you can go for.
There are other conditions I give my clients to achieve success.
* No cereals for breakfast
* No smoking allowed
* 2 litres of mineral water a day.
* No more than 2 units of red wine every other night (yes I am serious).
* 5 exercise sessions a week ( they will vary in length).
Sound simple? I never said it would be easy. If you follow this, you can lose anywhere between 1/2 stone to 1 stone of fat. Remember, if you are reading this far down, no excuses or whinging.
Every meal must have protein and good fat in it. Fat is like green Kryptonite to Weight Watchers but you need good fat to function well. As mentioned earlier, cereals aren't allowed. Granola is OK if you are stuck, otherwise make more time to plan.
Breakfast (choose from one of these)
Poached eggs, smoked salmon, tomatoes, small handful of nuts (not peanuts).
100g of any lean meat or fish with either tomatoes or vegetables. This could be sirloin steak, fish ( take some mints with you). There are lots of things you can chose from.
Sound weird? Tradition and culture has conditioned us to think that cereals are a 'great start to the day.' They are actually the worst thing you can do if you want all the health benefits from this plan. YOU MUST NOT LEAVE HOME WITHOUT HAVING BREAKFAST.
Lunch.
100g of any lean meat or fish with dark green salad and half an avocado or olive oil/flaxseed oil dressing (or save half for your pre-evening meal for people with smaller build)
Snacks
Small handful of nuts and a couple of pieces of fruit.
Pre evening meal
small piece of protein with a few tomatoes
Evening meal.
100g of any lean meat or fish with 2 vegetables and a good source of fat.
Under no circumstances should your evening meal look like an all you can eat buffet. Once this plan starts to work, you should feel like you don't need as much food in the evening. You should also feel like you are looking forward to your meals instead of punishing yourself with a low fat rice cake.
Exercise.
This is where the real fun begins. Under no circumstances should you be wasting your valuable time and effort training at the 'fat burning' level spouted out by the gyms. Short sharp bursts of exercise will make up your cardio. If you want BIG results, you must be doing weight training too. so 5 day plan will look like this.
* Monday, Interval session
* Tuesday, weights
* Wendesday, intervals session
* Thursday, weights
* Friday, interval session.
* Saturday, fun activities
* Sunday, rest.
If you can't get to the gym to do a weights session then don't worry. You will still get good results. I don't care what you do in your interval session. You could run up and down the stairs or join a Zumba class (Zumba has just gone crazy!), All interval training means is your heart rate going up and down. Make sure 2 of your total sessions are quite intense but only last for 20 mins.
If you have access to weights, your programme needs to follow this format.
* Each set must last for 40 seconds
* 3 sets for each exercise
* Alternate between upper body then lower body or whole body movements
* 20 minutes minimum
* Heart rate is up like doing a cardio session.
Is that it? Yes. If this is a big change in exercise volume for you then start the your first session at 20 min then add 5-10 minutes each session until you are at 1 hour.
Tips for success
* Planning is crucial. If you leave home and you haven't thought about what you are going to eat, chances are it will lead to a bad choice being made.
* If you have a slim frame then have about 80g portions of protein. If you have a bigger build, have more than 100g.
* You must have lots of vegetables with your protein source.
* Protein must be lean meat sources.
* Cook more the night before so you can have your protein the day after either as lunch or breakfast. Chicken works well here.
* If you are stuck, have some refined carbohydrates but they should make up the smallest amount on your plate.
* Your pre-evening meal should mean that your evening meal is smaller.
* Try and eat at least 2 hours before you go to bed.
* You can have chocolate, but it must be over 70% cocoa and have a few squares after your meal, never on an empty stomach.
Once you have digested all this, let me know how you are going to apply this. Remember, it is an all or nothing programme and it is only 30 days.
The food plan is part of what is known as 'The Paleo Diet', 'GI diet' and a Mediterranean diet. It consists of food groups that are closer to what our body naturally wants to work at optimum levels. Working at optimum levels, your body is then able to burn fat rather than store fat, so your exercise efforts are rewarded with fat loss. It is modeled on how humans survived in paleolithic eras. Personally, it is the only food plan to follow. It is higher protein than a conventional diet, but most people don't eat enough protein anyway, so any increase will seem huge. Unlike fad low carb diets, there isn't a carb reduction in this plan. It is a replacement of good carbs for bad carbs. Good carbs are fruits and vegetables (except legumes and starchy root vegetables). Bad carbs are anything that has been processed like bread, rice and pasta. These affect your insulin levels and it is better insulin regulation that will turn you into a fat burning machine. If you eat animal protein, you must have vegetables with it. This helps to regulate blood acidity. Why is this important? You can lose as much calcium as you are trying to eat if your diet is acidic which can lead to osteoporosis. So you're going to eating a lot more vegetables. Paleo protein sources are high quality,lean animal meats and fish. Grass fed or free range organic is the best meat you can go for.
There are other conditions I give my clients to achieve success.
* No cereals for breakfast
* No smoking allowed
* 2 litres of mineral water a day.
* No more than 2 units of red wine every other night (yes I am serious).
* 5 exercise sessions a week ( they will vary in length).
Sound simple? I never said it would be easy. If you follow this, you can lose anywhere between 1/2 stone to 1 stone of fat. Remember, if you are reading this far down, no excuses or whinging.
Every meal must have protein and good fat in it. Fat is like green Kryptonite to Weight Watchers but you need good fat to function well. As mentioned earlier, cereals aren't allowed. Granola is OK if you are stuck, otherwise make more time to plan.
Breakfast (choose from one of these)
Poached eggs, smoked salmon, tomatoes, small handful of nuts (not peanuts).
100g of any lean meat or fish with either tomatoes or vegetables. This could be sirloin steak, fish ( take some mints with you). There are lots of things you can chose from.
Sound weird? Tradition and culture has conditioned us to think that cereals are a 'great start to the day.' They are actually the worst thing you can do if you want all the health benefits from this plan. YOU MUST NOT LEAVE HOME WITHOUT HAVING BREAKFAST.
Lunch.
100g of any lean meat or fish with dark green salad and half an avocado or olive oil/flaxseed oil dressing (or save half for your pre-evening meal for people with smaller build)
Snacks
Small handful of nuts and a couple of pieces of fruit.
Pre evening meal
small piece of protein with a few tomatoes
Evening meal.
100g of any lean meat or fish with 2 vegetables and a good source of fat.
Under no circumstances should your evening meal look like an all you can eat buffet. Once this plan starts to work, you should feel like you don't need as much food in the evening. You should also feel like you are looking forward to your meals instead of punishing yourself with a low fat rice cake.
Exercise.
This is where the real fun begins. Under no circumstances should you be wasting your valuable time and effort training at the 'fat burning' level spouted out by the gyms. Short sharp bursts of exercise will make up your cardio. If you want BIG results, you must be doing weight training too. so 5 day plan will look like this.
* Monday, Interval session
* Tuesday, weights
* Wendesday, intervals session
* Thursday, weights
* Friday, interval session.
* Saturday, fun activities
* Sunday, rest.
If you can't get to the gym to do a weights session then don't worry. You will still get good results. I don't care what you do in your interval session. You could run up and down the stairs or join a Zumba class (Zumba has just gone crazy!), All interval training means is your heart rate going up and down. Make sure 2 of your total sessions are quite intense but only last for 20 mins.
If you have access to weights, your programme needs to follow this format.
* Each set must last for 40 seconds
* 3 sets for each exercise
* Alternate between upper body then lower body or whole body movements
* 20 minutes minimum
* Heart rate is up like doing a cardio session.
Is that it? Yes. If this is a big change in exercise volume for you then start the your first session at 20 min then add 5-10 minutes each session until you are at 1 hour.
Tips for success
* Planning is crucial. If you leave home and you haven't thought about what you are going to eat, chances are it will lead to a bad choice being made.
* If you have a slim frame then have about 80g portions of protein. If you have a bigger build, have more than 100g.
* You must have lots of vegetables with your protein source.
* Protein must be lean meat sources.
* Cook more the night before so you can have your protein the day after either as lunch or breakfast. Chicken works well here.
* If you are stuck, have some refined carbohydrates but they should make up the smallest amount on your plate.
* Your pre-evening meal should mean that your evening meal is smaller.
* Try and eat at least 2 hours before you go to bed.
* You can have chocolate, but it must be over 70% cocoa and have a few squares after your meal, never on an empty stomach.
Once you have digested all this, let me know how you are going to apply this. Remember, it is an all or nothing programme and it is only 30 days.
Tuesday, 25 January 2011
30 day fat loss plan
If you are receiving this post, you are autoomatically in my inner circle for 30 day fat loss plan. Due to the fact that it will take far too long to explain, I am giving you a breakdown of how it works and you will just have to trust me and do it. Are you still interested? Read on.
First I need to make sure you are right for the plan. This is free to you but combined with my one on one services would cost £2000. All I ask is that read my following conditions and if you think you can't do it, don't.
* You must want change and be prepared to do something about it.
* You must be willing to perform exercise 5 times a week.
* This will not work if you are a vegan.
* You must be prepared to contribute through updates and even pictures of the results you have achieved.
* Excuses are pointless and a waste of time. If you are full of them, don't do it.
* Make sure you haven't got any illness or injury that will affect your training.
* As always, make sure you consult a doctor prior to following any exercise and fitness plan. Are you still interested? Read on.
You may hear me bang on about fat loss versus weight loss. Weight loss groups focus on crude weight loss. I and other good personal trainers only focus on fat. Fat levels are the only thing that predispose you more to getting preventable disease, not how much lean tissue you have. Losing weight is easy, losing fat requires more skill. Burning fat is all about getting your diet right then exercise accelerating the effects. This plan also can lower cholesterol, lower blood pressure, reduce stress, reduce IBS symptoms as well as many more. If you want to follow this for more than 30 days then go for it. Just make sure you tell others how good it is and how good you feel.
I will be available for e-mail support so I need to make sure that my time will be spent with those who really want to do this. Are you still interested?
If so then I need you to do these simple steps.
* Look at your schedule and put the start date of this plan and the end date 30 days later in your diary.
* Look at your diary and highlight any social events which will be potential banana skins to following the 30 day fat loss plan. If there are more than 4 then you this isn't the right time for you.
* Put in the diary, likely opportunities for you to exercise each week. Don't think about the time or how tired you are or may be. If there are less than 4, then this isn't the right time for you.
* Put a point in the diary which you will be prepared to commit to food planning for the week. It could be a Sunday or a every third day. If you can't then this isn't the right time to do the plan.
* The plan involves eating lean meats, fish and lots of vegetables. Make a list of what you like. Aim for variety.
* Look around your home and get rid of any crisps and sweets lying around put them in a tin or throw them out. You can eat chocolate on this plan but at the right time.
* Get a fruit bowl out and be prepared to see it full.
* Clear a space in the fridge for lots of vegetables.
Does this sound like something you can do now or when you get home? If so then do one last thing for me. I want you to measure the circumference of your hips (widest part) and your waist ( about 1" above your belly button). Take a full length picture of yourself and keep it. At the end of the plan, I need to see the stats and the results. Follow this correctly and your belly fat will go down the fastest.
Are you ready to start?
First I need to make sure you are right for the plan. This is free to you but combined with my one on one services would cost £2000. All I ask is that read my following conditions and if you think you can't do it, don't.
* You must want change and be prepared to do something about it.
* You must be willing to perform exercise 5 times a week.
* This will not work if you are a vegan.
* You must be prepared to contribute through updates and even pictures of the results you have achieved.
* Excuses are pointless and a waste of time. If you are full of them, don't do it.
* Make sure you haven't got any illness or injury that will affect your training.
* As always, make sure you consult a doctor prior to following any exercise and fitness plan. Are you still interested? Read on.
You may hear me bang on about fat loss versus weight loss. Weight loss groups focus on crude weight loss. I and other good personal trainers only focus on fat. Fat levels are the only thing that predispose you more to getting preventable disease, not how much lean tissue you have. Losing weight is easy, losing fat requires more skill. Burning fat is all about getting your diet right then exercise accelerating the effects. This plan also can lower cholesterol, lower blood pressure, reduce stress, reduce IBS symptoms as well as many more. If you want to follow this for more than 30 days then go for it. Just make sure you tell others how good it is and how good you feel.
I will be available for e-mail support so I need to make sure that my time will be spent with those who really want to do this. Are you still interested?
If so then I need you to do these simple steps.
* Look at your schedule and put the start date of this plan and the end date 30 days later in your diary.
* Look at your diary and highlight any social events which will be potential banana skins to following the 30 day fat loss plan. If there are more than 4 then you this isn't the right time for you.
* Put in the diary, likely opportunities for you to exercise each week. Don't think about the time or how tired you are or may be. If there are less than 4, then this isn't the right time for you.
* Put a point in the diary which you will be prepared to commit to food planning for the week. It could be a Sunday or a every third day. If you can't then this isn't the right time to do the plan.
* The plan involves eating lean meats, fish and lots of vegetables. Make a list of what you like. Aim for variety.
* Look around your home and get rid of any crisps and sweets lying around put them in a tin or throw them out. You can eat chocolate on this plan but at the right time.
* Get a fruit bowl out and be prepared to see it full.
* Clear a space in the fridge for lots of vegetables.
Does this sound like something you can do now or when you get home? If so then do one last thing for me. I want you to measure the circumference of your hips (widest part) and your waist ( about 1" above your belly button). Take a full length picture of yourself and keep it. At the end of the plan, I need to see the stats and the results. Follow this correctly and your belly fat will go down the fastest.
Are you ready to start?
Sunday, 26 December 2010
Holding off the pounds.
Christmas is here and the inevitable happens. You eat too much and you put on weight. Then you think you might as well carry on as the New Year is round the corner. I often hear people saying that they put on the weight because they eat too much and drink too much, so when they eat less and drink less, they will lose the weight. Wouldn't life be simple. I think you can tell from my tone that there as bit more to it. Here are the major differences to your diet over the Christmas period.
Drink. Alcohol is the worst kind of sugar we can have. Not only does it screw up insulin regulation which turns off fat burning and switches on fat storage, it also increases your estrogen levels which makes any attempt to diet feel like you are trying to swim up stream. Work parties, mulled wine and festive drinks send your average sky high.
Sugar. As mentioned above, sugar is a menace. Not only do we get an increase in sugar from alcohol but sweets, mince pies and cakes are slowly being drip fed into your body to keep your insulin levels nice and high all day long.
Carbohydrates/protein balance. Sugar is a carbohydrate so in essence the amount of overall carbs has gone up. People may then find they eat less protein (except at Christmas dinner). Again, this just turns you into a fat storage machine. Also, it increases your carb craving. Ever munched down a packet of crisps and wondered where it went??
Overall calories. I left this to last as the important thing to remember is that it is the amount of dead calories people eat that is the important thing. You can eat garbage less often and still put on weight more than someone who eats more food from usable calories. It is the changes in your hormones not just the total calories eaten that makes you get fat.
It's not all doom and gloom. I am here to say you can have your cake and eat it by following these simple steps.
1. Don't forget about your protein intake. Have some every 4 hours or at least have some before you have something sweet.
2. Start with a good breakfast. Break the fast with a low refined carbohydrate meal. High protein ideally.
3. Have water with every alcoholic meal and try not to drink on an empty stomach.
4. You don't have to starve yourself only to gorge on your main meal. Have a small (protein rich) snack before.
5. Supplement your diet with fish oils. They help you to prevent what you have eaten from being turned into fat.
6. Lastly, if you truly want to minimise the effects of the sugar rush over Christmas, short circuits or workouts are the key. 10-15 minutes will do it and help your muscles absorb some of the circulating glucose rather than sending it to your fat cells.
Enjoy the festive period and see you all next year.
Drink. Alcohol is the worst kind of sugar we can have. Not only does it screw up insulin regulation which turns off fat burning and switches on fat storage, it also increases your estrogen levels which makes any attempt to diet feel like you are trying to swim up stream. Work parties, mulled wine and festive drinks send your average sky high.
Sugar. As mentioned above, sugar is a menace. Not only do we get an increase in sugar from alcohol but sweets, mince pies and cakes are slowly being drip fed into your body to keep your insulin levels nice and high all day long.
Carbohydrates/protein balance. Sugar is a carbohydrate so in essence the amount of overall carbs has gone up. People may then find they eat less protein (except at Christmas dinner). Again, this just turns you into a fat storage machine. Also, it increases your carb craving. Ever munched down a packet of crisps and wondered where it went??
Overall calories. I left this to last as the important thing to remember is that it is the amount of dead calories people eat that is the important thing. You can eat garbage less often and still put on weight more than someone who eats more food from usable calories. It is the changes in your hormones not just the total calories eaten that makes you get fat.
It's not all doom and gloom. I am here to say you can have your cake and eat it by following these simple steps.
1. Don't forget about your protein intake. Have some every 4 hours or at least have some before you have something sweet.
2. Start with a good breakfast. Break the fast with a low refined carbohydrate meal. High protein ideally.
3. Have water with every alcoholic meal and try not to drink on an empty stomach.
4. You don't have to starve yourself only to gorge on your main meal. Have a small (protein rich) snack before.
5. Supplement your diet with fish oils. They help you to prevent what you have eaten from being turned into fat.
6. Lastly, if you truly want to minimise the effects of the sugar rush over Christmas, short circuits or workouts are the key. 10-15 minutes will do it and help your muscles absorb some of the circulating glucose rather than sending it to your fat cells.
Enjoy the festive period and see you all next year.
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