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Tag Archives: nutrition

How It Works:

When undergoing any type of weight-loss program, the goal is to consume fewer calories than you burn which then results in your positive weight loss achievement. Ideally calories that you burn come from body fat, as opposed to muscle tissue.  Unfortunately, this is not always the case, dependent on how well you control your nutrition and in some cases your body grows more used to any particular program, it begins to adapt to the demands placed on it and as a result your program becomes less effective. Carbohydrate cycling effectively addresses this problem by varying the carbohydrates, consumed daily in such a way that the body is hard-pressed to follow.  The result: consistent fat loss.  In addition, carb cycling allows you to maintain an intense exercise program because you’re still consuming sources of healthy carbohydrates to fuel your workouts.

According to industry experts, carb cycling diets consist of three primary phases: a high-carb day, low-carb day and a no-carb day.  These days are designed to coincide with your specific exercise sessions and goals. For example, on the high-carb day, you perform the highest-intensity exercise to allow for adequate performance and recovery and use the no-carb day as a rest day as this allows the body to recover from intense bouts of exercise while preserving muscle mass and rapidly losing body fat.  The primary method of exercise on a carb cycling diet should be from resistance training, though it’s still effective without it.  This burns an excess of calories and will also give a greater post exercise elevation on your metabolic rate.  To determine the total number of calories you should consume to lose weight, visit the NHS BMI calculator

Designing a Diet:

Specific nutrients of each day are dependent on each person but it’s important to maintain the same ratios each week.  An example, the lower end of the spectrum for carbohydrates, could recommend 1g carbohydrates per 1 lb. body weight on a low-carb day, and 2g per 1 lb. on a high-carb day. No carb days should be as low as you can make them, in other words, no direct sources of carbs.  Indirect forms such as vegetables and nuts are acceptable.  Protein intake for the week should remain a constant, at least 1g per 1 lb. body weight.  The remainder of the calories should come from healthy fats.

Sources of Food

Acceptable sources of carbohydrates are those that are from slow-digesting complex carbs, such as oatmeal, sweet potatoes, brown rice, whole grains and some fruits.  Immediately after the workout, it may be necessary to consume simple carbs to replenish muscle glycogen.  Sources of protein include any kinds of lean meats including chicken, fish, or beef, as well as eggs, milk, soy, and nuts.  It’s important to consume enough dietary fat to keep testosterone levels high during the process.  Aim for sources of omega-3s and omega-6s such as raw nuts, fish, olive oil and avocados.

Try this Carb Cycling and see the results.

Enjoy your Food Wisely

After walking through my local city recently and seeing several children under the age of 5 being fed fast food full of sugar, fat and additives, I had to do some searching for info on what the data suggests and where this lifestyle could lead these poor unfortunates who are being led to an early grave by irresposible choices being made made by their parents.  I’m not talking about the one off choice of fast food, I’m talking about the parents who provide nothing else but sugar filled, high fat, processed food choices for their offspring.  It really is sad to read about a generation that may not live as long as their parents and the link to the BBC Article on Childhood Obesity says it all.

This isn’t a new article but still alarm bells are ringing….are you doing your bit?

Stay Active and Enjoy Food Wisely

Losing body fat needn’t be a chore and by thinking wisely about your nutrition and making some small changes you could really see some fast results.  Your daily intake of body fuel is the cornerstone to shedding those few extra pounds that may still be there after the Christmas period and balancing this with your weekly training, will definitely see you achieving your goals.

Eat Almonds:

Almonds can help you flatten you tummy area, thanks to their high levels of monounsaturated fatty acids (good fats).  The fat in almonds is not completely absorbed by the body and this can also help prevent fats from other foods being stored.  Snack on around 10-15 per day but any more won’t have the desired effect.

Time your Fruit Right:

Getting your 5 fruit and veg a day is a must to aid your weight loss but it’s even better if you time it right.  Eating fruit after a meal rich in protein (containing plenty of fish, meat, eggs or beans) can cause bloating due to the fermentation of its natural sugars.  Eating fruit before your protein rich meal will put a stop top any such feeling and take the edge of your appetite and cause you to eat smaller portions if over eating is a concern.

Have a Good Nights’ Sleep:

Try to get more than 7 hours of sleep per night, if you don’t get enough it can throw your bodys’ hormone levels that regulate your energy and appetite, causing you to crave more foods the next day especially carbohydrates.  So it’s 7 hours or tighter trousers.

Turn off the TV:

Eating while balancing your meal on your lap and watching the box may be causing you to eat up to 71% more than you need, according to research and that’s a lot of extra calories.  This is due to the fact you don’t focus on the food you’re eating and aren’t aware when you’re full.

Have more fibre:

Increase your intake of soluble fibre that’s found in apples, citrus fruits, beans and salad.  Its natural ability to stabilize your blood sugar levels so controls cravings and keeps you feeling fuller for longer.  A good rule of thumb is to separate your plate into quarters, fill 2 with fibrous vegetables, 1 with lean protein such as fish or chicken and the other with fibrous grains such as brown rice, whole wheat pasta or pearl barley.

Give these tips a try and feel the benefits quickly.

Enjoy your food wisely

stefan taylor fitness

A great set of abs, also known as a 6-pack are a sign of being in great shape, but for most people they remain hidden beneath a layer of body fat.

You can do all the sit-ups in the world, but if you’re holding a layer of fat around your stomach, no one’s going to see them.

Fantastic abs aren’t impossible, anyone can get them, it just takes commitment and know-how.

The good news is that you’re going to learn what to do so you too can have the most coveted prize of a great physique – a 6 pack!

Reduce Calories

For your abs to be visible, you have to strip the fat away and this is done by creating a negative energy balance (burn more calories than you consume). Many fitness gurus suggest combining exercise with a calorie reduction of 500kcals below your current intake (try gradually reducing your calories by about 50kcals per day, until you’ve reached the 500kcal target). This should promote a gradual fat loss of around 1-2lbs per week.

TIP: Don’t reduce calories too quickly, or you’ll risk suppressing your metabolism, inhibiting fat loss and crave too much.

Eat More Protein

Many people fail to realise the importance of protein when trying to get lean. Insufficient protein leads to something called a negative nitrogen balance, which leads to loss of muscle mass and a slower metabolic rate. Protein supplements are an easy way to quickly increase protein and provide an instant hit of high quality whey.  Protein can also aid fat loss because it requires more energy to process than fat and carbs.

TIP: Try consuming 2g of protein per Kg of body weight, daily.

Eat Slow Digesting Carbs

To sustain fat loss, stick to small servings of low glycaemic carbs. This will avoid big blood sugar levels spikes and the increase in insulin which is so effective at storing excess carbs as fat. Stick to complex carbs such as oats, low GI fruits and brown rice. Avoid high glycaemic foods (potatoes, cakes, confectionary bars, sugary drinks, white rice, bread and pasta, etc. at all times except post exercise)

TIP: Your body processes carbs better in the morning, so limit your carbs in the afternoon and evening – This should speed up fat loss.

Eat Essential Fats

Fat in itself does not make you over-weight, only excess calories, inactivity and excess bad oils make you fat. However, fat is calorie dense so any fat you eat must be more of the healthy type. Increase your consumption of EFA’s (essential fatty acids), as these can actually increase your metabolic rate. If you concentrate on eating lean proteins (chicken breast, lean red meat, fish, free range eggs) and healthy carbs, you are dramatically reducing unhealthy fats. You should then aim to consume a small serving of healthy fats with your meals, including:

  • Extra Virgin Olive Oil
  • Oily fish
  • Avocadoes
  • Nuts (except cashews)
  • or an EFA supplements

Eat Every 2-3 Hours

Eating 5 or 6 small meals is vital to reducing body fat by reducing cravings and the release of the catabolic stress hormone, cortisol (cortisol inhibits the fat burning process, so don’t skip meals), by controlling cortisol you dramatically reduce muscle breakdown.

TIP: To keep your body in a fat burning mode (positive nitrogen balance) always include a source of high quality protein (lean meat, fish, eggs) and consume a glass of water with each meal. Never skip breakfast.

Weight Training

Weight training is essential to maintain a high metabolic rate and develop an impressive 6-pack and when you reduce calories, your muscle tissue risks being burnt as fuel. Weight training counteracts this problem by promoting protein synthesis and natural hormone levels, preserving your hard earned muscle tissue.

TIP: Stick to heavy compound lifts such as dead lifts, squats, bench presses and the shoulder press and get your session completed within 45 – 55 minutes. Weight train 2-3 times per week.

Cardio

Cardio is the traditional ‘fat burning’ exercise, but it’s important to do it correctly to promote fat burning while preserving muscle.

HIIT

This doesn’t matter whether you are just starting out or are very fit, high intensity interval training (HIIT), such as 10 x 100m sprints separated by 2 minutes of brisk walking. HIIT produces a large excess post-exercise oxygen consumption (EPOC) (the amount of energy required to return your metabolic rate back to pre-exercise levels). If you create a big EPOC, your metabolism will be increased for hours while your body recovers.

TIP: To prevent muscle being burnt as fuel, consume fast digesting protein before cardio sessions. Keep sessions under 60 minutes and perform cardio and weights on different days.

Ab Exercises

Ab exercises build and tone your abdominal muscles, but ab exercises alone will never give you the mid-section you crave. Spot reduction (burning fat from a particular body part using targeted exercises) is a myth, so performing 100 sit-ups a day will not melt away abdominal fat, nor will those electrical stimulant machines! Use ab exercises to sculpt your Core area, then use a strict diet and exercise programme to reveal them.

TIP: Stick to basic crunches, hanging leg raises and oblique crunches. To build rugged 6-pack muscles, you’ll need to add weight (carefully so as to avoid injury) in the 6-12 reps range. For general toning, stick to lighter weights and higher reps (10-20 rep range). Train your abs 2-3 times per week.

Night Time Nutrition

A small protein meal prior to bed is a trick used to prevent muscle loss when sleeping, whilst also promoting fat burning. Protein Supplements provides a boost of easily digested amino acids, ideal for creating a muscle maintenance state before bed.

Follow my advice for the next six weeks and you’ll be amazed at the changes in your ab definition and tone. Remember that your Core muscles won’t appear by magic, so you’ll only get out what you put in.

Enjoy your training

stefantaylorfitness