Archive for August 2012 | Monthly archive page

posted by | Comments Off on The importance of pre and post workout nutrition

I speak to a lot of people each month, and it seems that one of the least know vital information for losing fat and building and maintaining muscle is pre and post workout nutrition.

Most commonly people just don’t have the information necessary to getting those results wanted from training, well I hope to shed a little bit of light on this; at least on this one aspect of muscle building and maintaining the muscle you have.

Doing intense early morning exercise for example, it seems there are quite a few of us who do this, but don’t eat anything before exercising and who train for 45-60 minutes, shower, change and then eat. meaning they have gone without food for between 7-11 hours.

“Well, whats wrong with doing that?”

Don’t get me wrong, if you have no goal in maintaining the lean muscle you have or building muscle, this is certainly no problem. But for those wanting to lose weight or gain muscle it can mean the difference in achieving your goal fast and effectively or struggling for years to keep the muscle you are working so hard for.

The reason?… if you are trying to build muscle, you will be doing resistance training of some sort, you will not have eaten for up to 10-11 hours since your last meal the night before. which means your muscles will have a very limited store of energy for intense training or resistance training.

What has muscle got to do with fat loss?

The more lean muscle you have, the more energy you use(burn more calories) loss fat faster.

It comes down to this, because the body runs like a machine (that is to say it needs fuel to run it), okay everybody knows you have to eat to survive. But what happens when you have used all your muscles energy supplies during a workout and you haven’t eaten for hours before and after your workout?

Well your body is pretty smart and knows it better get some energy from somewhere fast to keep you going, and it does this by breaking down the muscle. That’s right, it breaks down the muscle in order to have a source of energy.

“why doesn’t it break down the extra fat I have?”

Two reasons- the first is sort of “starvation” mode. A defense mechanism, thought to have evolved during hunter / gatherer times. As the body doesn’t know where its next meal is coming from, it becomes super efficient at making the most of the calories it gets from food and drink.
But once those are used it does this by protecting its fat stores, and using lean tissue or muscle to provide it with the calories it needs. This directly leads to a loss of muscle tone, which in-turn lowers your metabolic rate. The body therefore requires fewer calories to keep it going over, and fat loss slows down.

And second reason is that it easier for the body to break down muscle tissue than it is to break down fat, which is why the muscle tissue is normally the first to be broken down for energy

The solution is to aim to eat 6 meals per day and alternate main meals with smaller snack meals.
Combining good fats with every meal is not only good from a nutritional point of view, but it will also help make the protein a more sustained release, so you feel fuller for longer.

Since your body will be receiving food more often, your metabolism has to shift gears from burning calories slowly to burning them at a faster rate. By including protein with every meal, you will protect your muscle tone, and prevent it from being broken down for fuel.

I hope this sheds some light on the subject and hopefully this helps you achieve your goals faster.

 

 

 

 

 

posted by | Comments Off on Ian Blackburn, Kings Hill

“I wasn’t sure about employing a personal trainer at first, but Elwyn has certainly been very good!. You can draw on his knowledge and experience of fitness to get the results you want– with him watching your technique and posture and making sure you are getting it right and having the maximum effect. He can change an exercise slightly and suddenly you are exercising muscles you didn’t know existed, *and I have already lost over 10 lbs already!. It’s something you just won’t get from a gym, exercise video or Xbox game! . My 14 yr old son and 16 yr old daughter joined me after a while and Elwyn has focused on aspects of their fitness and posture to good effect. They certainly enjoy it (well perhaps not getting up at 6am, but afterwards!) and I think it is really beneficial for them.
All in all highly recommended!”

 

*results may vary from person to person

posted by | Comments Off on ONLINE PERSONAL TRAINING

Have you ever been curious about online personal training?

I know that not everyone can afford to have a personal trainer, and not every knows how to exercise to get the results they work so hard for to reach their personal fitness goals.

Well if this sounds familiar to you, then read on.

Online Personal training is a a great option if you’re self-motivated but can’t seem to get the results you want, and need workouts that are specific to you and your goals. But more specifically, the exact methods scientifically proven to get results.

This is a self-driven program that focuses on your individual goals. Once you sign up and complete the health history and goal questionnaires, you’ll receive a program that is bespoke to your goals, whether it be fat loss, muscle gain and toning or completely transforming your body.

As an added bonus you also have a 30 day FREE TRIAL PERIOD!

CLICK BELOW to find out more.

10 Rules of Fat Loss

posted by | Comments Off on Exercise is a proven to relieve stress and anxiety

The subject of stress is to most people very real in today’s world of work, work, work and quite frankly work some more, but because I get to  train people every day, there is another factor I have observed other than my clients goals being achieved.

And that is that training and exercise always seems to have a positive effect and some sort of anxiety or stress relief, turns out that this connection between stress relief and exercise has been known for over 60 years. Whether you’re the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.

But you don’t have to let it get the best of you, here are some links of the some of the most recent scientific research.

http://www.health.harvard.edu/press_releases/benefits-of-exercisereduces-stress-anxiety-and-helps-fight-depression

http://www.nhs.uk/Livewell/fitness/Pages/Whybeactive.aspx

Just to give you an idea, the majority of those people at the very top of the fortune 500 companies keep up with a  regular exercise schedule.

Yes its true, not everyone owns a fortune 500 company but most of us have stress in our lives, battling stress in your day-to-day routine, well you can stop pulling your hair out and get back to living a more relaxed life.

How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

Because every time you exercise, you increase your body’s production of endorphins.

In case you didn’t get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)

Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.

That’s right – any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.