Without counting calories, points or macros, going hungry or spending hours at the gym.
Category: Weight Loss
What I Eat Daily To Feel Great And Why You Shouldn’t
Knowing what to eat is the easy part. I can give you a list today, which I guarantee would give you more energy, would make you feel and look great. Most people would fail and blame it on willpower.
Supercharging Cardio for Fat Burning #2
“Finish your workout…load up with protein and carbs.” An age old message we have been told since we first started doing exercise and if you’re exercising to build muscle and want to recover quickly in-between sessions it’s absolutely spot on. If you’re working out to lose weight…not so much. In my last post I talked about the fact that while high intensity cardio releases a lot of fatty acids into the blood stream it doesn’t necessarily burn them. To sum it up here, let’s say you go to a HIIT class. That class drives your body to release a ton of fatty acids into the bloodstream but whilst you are exercising at a high intensity your body will always prefer glucose as a fuel source as it’s simply easier to use and the lactic acid released through such intense exercise INHIBITS the burring of fat as a fuel. So the fatty acids just sit there in the blood for such a time as your body can actually convert them to energy to burn. Now if you finish that workout and go and eat something, following the advice we talked about earlier, you have just given your body an injection of glucose…and remember the body ALWAYS favours glucose as a fuel source over fat. So all that fat in the blood will simply be returned to the fat cells as the body burns the food you have just eaten. Meaning the net effect of your cardio session in terms of weight loss is a BIG zero. If instead you finished the HIIT session and then waited to eat (for around 45 mins to an hour) the body is starved of glucose for this time and so is FORCED to use the fatty acids now readily available in the bloodstream. What’s more as the lactic acid in the blood has been cleared it’s much easier for the body to actually burn these fatty acids as fuel. Meaning that your cardio session, or at least the hour following your cardio session, has a huge impact on fat burning. Sam. 😎🤙 Interested in how you can lose 6kgs in 4 weeks and then keep it off without ever going hungry, counting calories or spending hours in the gym? Check out our Fuel for an Active Life program.
How to Supercharge Cardio For Weight Loss #1
We’ve all seen them, or even been them. The people who come to the gym day after day. They’re carrying a bit of weight but they have this determined look on their face. They sign up to the hardest classes and smash them, they jump on the treadmill and sweat their asses off for what seems like hours, then they jump in the sauna. After 2 months of this they get on the scales waiting to be amazed, only to find they have lost… …nothing, nada, zip, zilch …in fact they’ve put a few kilos on.Totally dispirited they drag themselves off the scales and decide they were born with faulty genes and simply give up. And to be fair, who can blame them…that sounds awful. But what is really going on? Today I want to talk about the #1 mistake I see most people making when it comes to working out when their specific focus is weight loss. Working too hard. And it’s truly tragic as some of the most determined, driven people I know are being sabotaged by their own desire to lose weight. What we all MUST understand is TOO MUCH exertion results in metabolic byproducts, which sabotage fat loss. Let me explain. The graph in the image looks complicated, trust me it’s not. Let’s break it down. The blue line is fat oxidation, or in normal speak, fat burning. The amount of fat that you’re actually burning off from the bloodstream by converting it into fuel. The green line represents fat uncoupling. That’s basically when the fat cells themselves give out fatty acids, drop it into the bloodstream and make those fatty acids available for the body as fuel. The red line is blood lactate. That’s how much lactate you have in your blood and as we can see lactic acid increases as we exercise harder and harder. So let’s go back to fat oxidation, the blue line. Notice how this line peaks at about 40% exercise intensity (exercise intensity is given by the x axis of the graph). Now for most people, that equates to a heart rate of around 100 BPM. Now, to give you a clue, if I stood up now and started walking around at half decent pace, my heart will probably go about a hundred. So that’s optimal fat burning exertion because after the 40% point fat burning actually decreases. If you look up at the 80, 85% mark which equates roughly to the person doing the HIIT class or slogging their guts out on the treadmill. They passed the point of optimal fat burning almost the minute they started working out. So where has this idea that we burn more fat as we exercise at higher intensity come from? Well, it’s because for so long we’ve been looking at the wrong marker. We’ve been looking at the green line, this lipolysis/fat uncoupling line and remember that’s how much fatty acid the fat cells are depositing in the bloodstream. Hang on a minute, that sounds good…? Well yes, BUT… If it’s not being burned, as soon as you finish exercising, it…
Losing Weight After 35? You’re Buggered Before You Get Out Of Bed…
So if I do the same amount of exercise as my younger brother, and eat the exact same food, I’ll be 2 kilos heavier than him by the end of this year? WTF???
What If 70% Of Your Health Wasn’t Just Diet and Exercise?
We can live: Years without exercise. Months without food. A week without sleep. 3 days without water. 3 minutes without oxygen. Why are we only focussing on exercise & food?
You’re A Copycat: But To Stay In Shape You Need To Copy More
In 2002, when Arnie was 55, the movie “Collateral Damage” came out. He looked incredible. Then Arnold got a job.
Eat More To Lose More…Honestly!
One of the first things I tell most of my clients who are looking to lose weight is to eat more…
4 Steps to Get Rid of a Candida Overgrowth
Have you got or suspect you may have Candida and want to know how to get rid of it? Follow these 4 simple steps to get rid of it.
Staying Fit After 40 – The Big Secret
Staying Fit After 40 has nothing to do with a specific way of eating or training, it has nothing to do with genetics, it has everything to do with…
