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Tag Archives: weight loss

If you are trying to lose weight and burn fat then my advice is to avoid sports drinks altogether. Brands in the UK include Lucozade, Powerade and Gatorade.

These drinks should really be used by people who are trying to replenish their  energy stores so that they are ready to exert themselves again later.

They are not for people wanting to lose weight.  Unless you’re wanting to set a personal best while exercising then you will be able to cope without the added carbohydrate.  Some companies have cottoned onto this fact and now produce lower calorie versions of their sports drinks but be wary and read the labels carefully.

For the majority of people it’s not really necessary to buy these drinks.  If your goal is to lose weight most of these drinks are loaded with sugar and high in calories, so they should be avoided at all costs.

In theory you could spend 30 minutes pounding the streets and burn 300-400 calories and then undo all your good work by replacing those calories straight away.  No wonder you’re not burning fat as fast as you could be.

If fat loss is your goal then avoid these drinks altogether and just drink water and make sure you use some good quality salt in your diet.  The additional salt will help replace the salt that you have lost while exercising.

Water is the key, especially during the summer months.

If you have any questions relating to exercise and hydration, then feel free to email me at stef@stefantaylorfitness.co.uk

Enjoy your Training

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

Boot Camp Timetable 2011 in Leicestershire

DAY LOCATION IN/OUTDOOR TIME/DATE FITNESS LEVEL

 

Monday

 

Rawlins College, Quorn Indoor 1845-1945hrs All Welcome
Wednesday

 

Beacon Hill Outdoor 0645-0745hrs

(re-starts Apr 2011)

All Welcome
Wednesday

 

Foxton Locks Outdoor 0930-1030hrs

(re starts May 2011)

All Welcome
Friday

 

Beacon Hill Outdoor 0645-0745hrs

(re-starts Apr 2011)

All Welcome
Friday

 

Beacon Hill Outdoor 0930-1030hrs All Welcome
Saturday

 

Bradgate Park Outdoor 0930-1030hrs

(re-starts June 2011)

Beginner

 

All stefantaylorfitness Boot Camps are designed for all, whether you are re-starting after a break or you have been training for a while and are now looking for a fresh challenge.  2010 see’s new sessions being added to the timetable to give you a greater availability and choice of frequency to exercise effectively and gain those results you so desire.  Every session has one thing in common, enjoyment.  Exercise should be something you both feel the benefit from and wish to do again and again.

Rawlins Boot Camp: An indoor Boot Camp that changes its’ emphasis every 4 weeks, so you are constantly being challenged and will see and feel progress as a result.  This session has been designed to guarantee you burn calories, tone up and strengthen.  Suitable for all, this class gives the comfort of being indoors and will ensure you leave feeling invigorated. 

Foxton Locks Boot Camp: Situated between Market Harborough and Kibworth, Foxton Locks provides an excellent environment to challenge all levels of fitness and is a small group session with a personal touch.  A combination of cardiovascular exercise and resistance work will ensure you burn calories, tone up and lose weight and guarantee you improve your fitness levels making for a fitter and healthier you.

Beacon Hill Boot Camp: A fun, rewarding and challenging session that is based in this fabulous park.  This outdoor session is guaranteed to give you the results you desire and leave you looking and feeling energized.  Moving between several locations in the park, each session will work to improve strength, co-ordination, aid weight loss and tone up improving fitness levels and will suit all abilities.

Bookings:  All bookings can be made in advance either via telephone 07811 28 42 92 or via email info@stefantaylorfitness.co.uk if you require further information please contact via the same means or visit our website www.stefantaylorfitness.co.uk/bootcamp.html

Enjoy your fitness

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