Friday, 26 February 2010

Burger - Treadmill - Exhaustion: can you outtrain a bad diet?

Can you out train a bad diet?

If you eat too many calories, too much junk food, or too many processed carbohydrates, it doesn't matter how tough or how long you exercise, you just won't lose that stubborn body fat. No exercise program is so great that it can out train a bad diet.

I’ve lost count of the times I’ve over heard conversations or read on weight loss forums “I’ve got pizza for dinner tonight so I’m going to do an extra 20 minutes on the treadmill at the gym today” or “It was my friend’s birthday so I had a piece of her Chocolate birthday cake – but it’s ok because I haven’t eaten any lunch and I’ll work twice as hard at the gym tomorrow”

I’ve even seen people come fresh from their workout and in the gym cafĂ© order a frothy latte and a pastry “I’ve earned it – I’ve worked so hard in my aerobics class”

Unfortunately there is an assumption that because you train hard that you can eat what you like – it may be true that once you have got the body you desire through hard work and sensible nutrition, that you can indulge in the occasional treat and it wont do too much damage to your waistline, however if you are trying to lose fat and aiming to get into that bikini this summer then you still have to be very careful about what goes into your mouth!

Proper nutrition is paramount to you achieving your goals, filling up on healthy nutritious meals and snacks in the right quantities will get you that dream body, not fooling yourself that you have earned that “Starbucks Coffee and Muffin”

As a trainer I hear from clients again thinking that because they employ me to sort out their training that somehow my programs contain magic exercises that will eliminate the need for them to make any changes to their diet and nutrition program, sadly this is not the case, I may train someone for up to 2 or maybe 3 hours per week but that still leaves the other 168 or so hours in that week that they are responsible for themselves and what they put into their mouths!

Of course you will still get a change in body shape from a good training plan, and can even make a change to your body composition with the addition of some lean muscle, however if the nutrition isn’t in place then you wont be getting the transformation you are really seeking!

Why is it so hard to get the nutrition right? Many people would rather work themselves into a sweaty mess on the floor in the belief that they are out training their poor diet than put any thought and effort into what goes into their mouths, grabbing pre prepared foods on the go probably not even tasting what they’ve eaten.

It does take some thought, time and preparation to get your meal plans right but this comes down to just one word organisation! Spending just a little time over your weekend thinking about what you will eat in the forthcoming week, even cooking and freezing ahead, shopping and getting in what you will need, this will become second nature once you start planning and your body will thank you for it; and therefore be prepared to be optimally fuelled during and after your workouts, helping you recover and heal in the process and accelerate your fat loss results and increase your muscle gains.

If you choose to continue acting like a kid in a sweet shop stuffing down processed ready meals, takeaways and calorie laden snacks and hoping that that extra 20 minutes wasting your time on that treadmill will get you where you want to be then this time next year you will look at your reflection and be very disappointed, you will at best look the same or worst still you will have gained more pounds and be spending even more time on that treadmill or cross trainer trying to out do what you put in your mouth!

As a final example and taking things to the extreme for fun, imagine you have just spent an hour or so working out so intensely doing your HIIT (High intensity interval training) doing hill sprints followed by a gruelling spin class that has literally melted you off your seat – you may if your lucky have burnt up to 1000 calories however you may be left feeling that you couldn’t walk another step or even make sense when engaging in conversation on your way out of the gym – you did literally work your arse off!

Now you’re driving home and you are so tired you cant even imagine cooking - oh and there in all its glory is that big shiny yellow “M” sign – without thinking you are through that drive in within minutes and on your lap is a small box containing a burger, fries and coke – regular sized not large after all you are watching your diet aren’t you? Oops there is the big mistake in less than a few minutes you have just eaten up those 1000 calories and some! Now remind me – why did you just spend 60 minutes wasting your precious time to burn those 1000 calories? Just to eat them in less than the time it took you to put your trainers on?

On a final note it is possible to get your dream body, it just needs the right combination of a good training plan along side the right nutrition plan. Your results are approximately 80-90% diet related!

Wednesday, 24 February 2010

Off Radar!

Hey Blogland! Apologies for being off the blog radar lately, I kinda ran out of steam, not really having the time or motivation to be online all the time, this is just a quick update to catch up with everyone!

Time is running out for me before my first event of the year at the end of March and as yet no real results to report - I think I have been going from one thing to another rather than sticking with any particular thing.

Currently I have signed up to Daxs monthly workout which is tough I can tell you, I have glute and quad doms from hell right now from some lovely 1 legged squats! I dont think the 20 mins of KB swingsheloed either!!

I have also got another product that I am thinking of trialling to called Final phase fatloss which i quiet like the look of! So I will rport back real soon!

Hoe all is well with you all - drop me a comment to let me know how you are doing xx

Wednesday, 10 February 2010

Good day today!

Today has been a good and busy day - woke up feeling quite refreshed, made my new fave mango and banana smoothie for brekkie - went to train my first 3 clients of the day who have been doing soooooooooo well and lost over 8lbs each in their first 2 weeks! I then met a friend and fellow PT for lunch and we had a good catch up and discussed work and clients and nutrition and exercise so all in all a great lunch, we met in a lovely cafe called Alexs Healthy Cafe! and had homemade hummus, olives, pitta and fresh yellow and red pepper! Yummy!! I came home for a bit then went to my evening clients, after finishing I cam back to my lovely friends house and we worked out together! Phew it is now nearly 10 and my day is nearly done - a nice relaxing bath and the latest episode of The Biggest loser in bed and thats me done!  Yes today has been a good one :-)

 Hope yours is as good tomorrow :-))

Tuesday, 2 February 2010

Go to work on an egg - remember that???

The beauty of eggs! What I have found whilst doing the elimination diet is that eggs really are my wonder food, they provide me with a complete meal in a shell! The keep me full and are full of very very good things!

The old theory about eggs still seems to exist and I read so many diet programs and books still that only use the whites, Why? the chicken made the egg as a whole and people are losing out big time when they dont eat the yolk! I am going to borrow some information from Dax Moys February Newsletter - free to anyone who visits his site - link at the top!

"Eggs a healthy food but that the yolk is in fact the healthiest part of the egg and should not be avoided for either concern of heart health or weight loss. The link between the dietary cholesterol and blood cholesterol levels is flimsy at best and it is now known that healthy fats and cholesterol in eggs can actively raise
the good cholesterol giving a better ratio of good cholesterol (HDL) to bad cholesterol (LDL).

Research published in The European Journal of Nutrition found that those who ate two eggs per day while on a calorie-restricted diet not only lost weight - but also reduced their cholesterol levels.

Both the American heart Association and the British Heart foundation no longer place a limit on the recommended number of eggs to be consumed in a week. Yet, despite this knowledge having been available for many years now people are still frequently recommending the removal of the yolk as a healthy option thinking that taking some the fat and cholesterol out is making a healthy food choice but they’re mistaken.

As well as containing the essential fatty acids the egg yolks also contain the lions share of the vitamins and minerals, 90% of Calcium, 99.8% of Zink, 93% of Iron, 91.7% of vitamin B12 and 100% of vitamins A,E,D & K. On the other hand the egg whites only contain protein and magnesium in significant quantities making it the lesser part of the nutritional whole.
Still think that egg white omelet is the healthier option?
What about weight loss?

Well first off eggs aren’t as high in fat as most people believe; at 5 grams of fat per egg they certainly can’t be considered a high fat food and it has been shown that Omega 3 fatty acids aid in weight loss. Also zinc, magnesium and calcium deficiencies which are very common in the modern diet often play a role in the hormonal imbalances that contribute to people’s weight and metabolism problems.

Eggs are an excellent source of all these important nutrients. When the yolk and the white are consumed together they form a complete nutritional complex of vitamins minerals essential fatty acids and protein, not only does the egg contain all these things but they are contained in their most absorbable form (humans can’t absorb a lot of the nutrients from many foods) making them one of the most complete and healthy foods found anywhere in nature and nutrition. So clearly the healthiest part of the egg is the two parts together as nature intended.

Thank you to Gavin Smith the author of that article! I have borrowed it as I couldnt have said it better myself and it reflects my view of the egg! So c'mon guys eat the whole egg don't disappoint those chickens that have worked so hard to give you a complete meal by chucking out the best and tastiest part!!