Archive for the ‘Fat Loss’ Category

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Stay in Shape This Winter With Dee

Hey Guys,

How’s it going out there 🙂

Coming up to the Christmas period is a time where the pounds start piling on and all the guys in the gym start “Bulking” –  A term used within the Bodybuilding/Fitness community, whereby dudes eat an over excessive amount of food for the love of the muscle LOL. I did at one time take part in such extreme eating.

But healthy eating is always the way forward and should be adopted as apart of your lifestyle.

Let’s face it, getting in shape and staying toned can be tricky, especially during the festive period. If you feel like your exercise regime has hit a wall, or you just want to give your efforts a boost, you might be interested in the various bodybuilding supplements now available.

For example, bodybuilding experts such as Monster Supplements offer creatine. This is a compound that’s involved in energy production within the body, so it plays an important role in health and fitness. If you’re interested in the sciencey stuff, it’s a nitrogenous organic acid that is produced in the liver. It helps to supply energy to cells around the body, especially those in the muscles. Creatine is made naturally in the body, but you can also get it from certain foods and supplements.

Because of its ability to supply energy where it’s most needed, many athletes and fitness enthusiasts take creatine supplements to help raise their performance levels. It can help them to train harder and compete more effectively. If you’re wondering whether this product could assist you, take a look at the following benefits of creatine.

Improving strength

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One of the main reasons people take this supplement is to bolster their strength levels. Because it helps the body to generate more energy, it can make lifting that extra weight or completing a few more reps that little bit easier.

Research conducted by a team at Charles Sturt University in Australia found that creatine can increase maximum performance and power in high-intensity anaerobic repetitive work. The scientists, who published their research in the Journal of Sports Science and Medicine, suggested that it could raise performance levels by as much as 15 per cent.

Increasing muscle mass

Creatine also boosts water retention, and this can have the effect of making muscles appear larger. When the substance is inside muscle cells, it attracts surrounding water and this can cause muscles to look bigger and more toned. If you’re trying to build up rippling abs and bulging biceps, this is something to bear in mind.

Improving muscle recovery

The compound is also thought to boost muscle recovery after exercise. If you’re hitting the gym hard, you’ll know how difficult it can be to keep up an intense fitness regime. Trying to start a workout when your muscles are aching and tender can be a real chore.

Experts believe that creatine supplements can help to reduce protein breakdown following intense exercise. This may mean the products make it easier to stick to gruelling exercise plans.

Other potential health benefits

It’s not only in the world of bodybuilding and fitness that creatine is causing a stir. It’s now believed that the substance could help to promote health in range of circumstances. For example, a study published in the Journal of Neurochemistry found that the substance might be useful in treating neurodegenerative diseases like Parkinson’s.

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Meanwhile, a team from Ruhr University Bochum in Germany discovered that creatine could help to improve the strength of people who suffer from muscular dystrophy. The experts conducted short and medium-term experiments and revealed that treatment with the supplement improved muscle strength and was well-tolerated.

Creatine may even prove useful in treating depression. Researchers from three South Korean universities discovered that women with depression who added five grams of the compound to their daily antidepressant responded twice as quickly to the medication and experienced remission of the condition at twice the rate compared with women who only took the antidepressant.

See for yourself

If you think creatine could benefit your health regime, you can purchase the supplements online. Of course, it’s important to bear in mind that supplements of any kind shouldn’t be seen as a substitute for a healthy diet. Instead, they should be taken alongside balanced and nutritious meals.

Look out for the next winter special where I’ll be bringing you my secret dietary tips that’ll be sure to help you keep trim throughout the up n coming festive period.

Until next time – Eat well and Stay Motivated

Dee’s Fitness

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Time to make it happen! No excuses!

What’s up my good people,

Sorry I have been a little quiet recently. 3 months  into the new year and my time table is full already.

One of the reasons for being so busy is that I’ve started the execution of my 5 year plan to become a millionaire.

Yep, that’s right. I really believe I can do it if I continue to work smart, stay dedicated and to keep trying.

A lot of people talk the talk, but you guys know what I’m about…

The way I see it is, I’m 25 now and I ain’t getting any younger.

So if I’m really going to try and achieve ANYTHING in life, I may as well start now using whatever resources I can get my hands on and stop with the excuses and procrastinating. I’m an Aquarius and we do procrastinate a lot.

Procrastination is definitely a teacher for me in this life time as I know when I finally overcome/master it, I will learn a lot about myself and what I can really do/achieve.

All I ask from you guys in exchange for this blog is to project good thoughts out there for me and my 5 year plan 🙂

Anyhoo, let’s get cracking with some of that good stuff and what you really came here for…

Tips on getting sexy for summer 😉

You may be reading this and already in shape but just want to pick up a few tips…

OR  you may be in need of help which is why you are reading this now…

Either way, fear not as Dee has you covered!

Today we’re going to talk/cover nutrition!

Nutrition, Emotions and your Logical Mind

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Nutrition is a topic which will forever live as  the moment it dies, we die along with it. We all need to eat to survive – That we can all agree on (I hope)

However, obesity and food related illnesses are all due to either a lack of education or poor choices/decisions with dire consequences.

A thought enters our mind for the need or the wanting of some some ice cream.

Now, our logical mind will tell us:

“No, don’t eat it – We are doing really well right now on this diet and have got so far”

However, our emotional self will tell us:

“Go on, eat the ice cream – You deserve it for going the whole 6 weeks without slipping up”

We are faced with the classic:

Logic vs Emotion scenario –  Which most of us have faced at some time in our lives.

Most of the time emotion wins and we are later faced with frustration for not being strong enough to face the emotion full on without it taking victory.

This is why when you next go to eat, ask yourself:

Am I hungry or am I feeding an emotion?

Do I allow food to enslave me or am I in control?

Be honest with yourself now folks…

You will most probably know the answer from the get go, but the little voice that resides inside your head will have you living in straight denial.

I find that this little voice is really the emotion talking from deep within you..

Really think about that…

It’s quite deep and will most probably help you to get to the root issue of the emotion that  lives deep within your sub conscious mind…

“Emotion speaks as that little voice in our heads…”

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When I talk nutrition with people, I go deeper than  “Just a food plan”

I’m actually in this game to help people and need to help them in order for my soul to grow…That’s why it’s deeper than:

“Just a food plan to me”

I  find out why my clients cheat themselves whilst dieting and what leads them to that place of wanting to cheat in the first instance.

It’s easy to charge someone £80-£120 for a food plan but what’s the point if they struggle keep their own diet clean for 4-6 weeks.  It’s logic to work with the person and find out why/where they are going wrong. That’s the difference between me and your “average” personal trainer.

You could be well educated on nutrition, but if you don’t make “smart” food choices then your knowledge goes in vein my friend.

“Life is all about choices- We make them everyday”

We chose what WE want to wear in the morning before leaving our house

We chose what WE want to eat when we are hungry.

We chose what careers WE want for ourselves.

We chose our partners in life and the relationships we have with them

We chose our own thoughts (which creates our reality)

And WE chose what we put into our bodies throughout the duration of our lives – No one else!

Therefore you are in the state you are in now because of YOU and no one but YOU. We need to start taking responsibility for ourselves and our actions and stop blaming other people for the position/state we are in.

I love you guys but have to dish out a serving of tough love every now and then!

When approaching nutrition from any angle, it’s important to note that we are all different individuals and different methods of eating will and won’t work for different people. Please keep this in mind.

When it comes to food, our bodies respond differently as we are all unique in that way.

I will have to cover nutrition throughout the duration of this blog as it is too vast of a subject to cover in one post. Saying that, I will give you some simple tips to follow which will make life easier for yourself where nutrition is concerned.

(P.S  I’m not a certified nutritionist – I just know my stuff through researching, on top of researching, on top of researching – We can all do it!)

1) Life style change VS the 12-16 weeks diet

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I say it all the time – Change your lifestyle through food rather than just following a diet plan which only last for a few weeks. Why go through the work of cleaning up your diet, keeping consistent for 16 weeks only to go and mess it up again with your old way/habit of eating. A life change will equate to a newer and healthier you.

2) Treat Meals – I no longer use the term cheat meal any more. I now say treat meal. The way I look at it is – words are powerful. The moment you say you are having a cheat meal is the moment you feel as if you are cheating yourself.

But when you state you are going to “enjoy”  a treat meal, subconsciously you feel better within yourself.

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WOW – LOL – WHAT A MADNESS!

Use treat meals as a way to treat yourself every 2 weeks or so for the dedication and hard (smart) work on your part.

Utilize this time as a mental reset and eat whatever you like for 1 meal (And one meal only lol)

Go all out…TREAT YOURSELF! You deserve it.

Pizza, Chinese, Mexican – Eat whatever you feel like and then get back on track pronto!

3) Carbs – The friend and the enemy for both females and males. You either love them or hate them – Or both lol.

Carbs cover a large percentage of food intake in the entire world  as it comes in so many different forms. You have good carbs and bad carbs. Low GI & High GI carbs.

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Rice

Potatoes

Vegetables

Chocolate

Crisp

Fizzy Drinks

Did you know that all the above are a form of carbohydrate!

(Search my page for more info about carbs as I have covered them in more detail before)

Carbs are what YOU make of them. If you eat too much and you don’t exercise then yes, you’ll get fat. But that’s the same with anything we eat.

Let me make it as simple as I can:

Carbs = Energy

If you don’t exercise and your body makes no use of that energy, it will store it for later use in the form of fat.

Hence why, when people are trying to loose the fat (stored energy) they have do exercise (weights/cardio) as a way to release that energy (stored fat)

I hope you just had a light bulb moment due to me breaking it down so simply for you.

As humans,  we complicate things waaaaaaaay too much.

If you eat clean carbs in moderation and exercise at least 3-4 times a week, then the carbs will feed your body with the energy it needs and work towards re filling your glycogen cells (We won’t get into glycogen now lol)

I don’t want too confuse you with too much science, but it is important  that you know the basics for your own good (And others around you)

4) Vegetables – Look, there not that bad OK lol. Vegetables will help your body with homeostasis (a state where all the bodies chemicals are balanced)

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This may not make sense to you lol – Don’t worry if it doesn’t

It does this by feeding your body the required vitamins, minerals and nutrients needed in order for your endocrine system and other bodily features to perform optimally/sufficiently.

Vegetables are also a great source of fibre which will help to keep you fuller for longer.

Keeping full will lead you to eating less throughout the day which helps with less calorie consumption which causes….

FAT LOSS!

Eat you veggies 🙂

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5) Water – Not only does water help to keep you fuller at meal times, it also works to flush toxins out of the body.  Why does this relate to fat loss you may ask?

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Just think, if your body is filled with toxins and acids, it cannot work sufficiently at doing it’s job. Shifting fat is a “job” it has to undertake but will stuggle to do so if it’s not well looked after.

It’s like having diesel in a petrol car – The two mixed together will slow down and eventually damage the car (your body). The same can be said for toxins, pesticides and unbalanced acid levels within the body.

pH vs Alkaline diet & acid levels in the body – Another subject which I have covered before that you can search for on here.

Ponder upon what has been written today and see if you can use any of the above (if not all the methods) to help re-shape and reform your temple AKA your special body.

That’s me done my good people – I hope you enjoyed the knowledge shared today and continue to learn from me, my life and my story.

I am extremely busy at the moment as I have already mentioned but I’m here for you guys always and will continue to help in the world where I can.

Much love to you all and stop stressing as life is a blessing 🙂

NAMASTE

David Richards

DEE’S FITNESS

 

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Stay Fit with Dee this Christmas

Happy Holidays 😀

With Christmas only being tomorrow, we know that a lot of eating is going down lol

In fact, the eating has already started with a lot of people including myself and it’s safe to say that some lbs are going to be added on just in time for the New Year 😉

But it’s all good as today I’ll be sharing with you some tips to help you avoid some unnecessary weight gain for 2014. These tips can also be used as apart of everyday life and not just Christmas 😀

Dee’s Fat Buster Christmas Tips

 1. Never Eat Until Bloated – I know I know, we’ve all been there before – When the food taste so good that you struggle to put the knife and fork down.

You’re feeling full already but the flavours are so immense that you can’t help but to keep going. You feel that bloated feeling coming on but you can  still some how find space for desert.

You chew your way through that cake and ice cream and hear a knock at the front door …

It’s your long time friend Mr Bloat.

He’s come to visit you and plans to stay for a very long time lol…

The Lesson

Never eat until you feel bloated, it’s really not a nice feeling. Portion control becomes a myth when the food enslaves you. And that leads me onto number 2..

2. Portion Control – Fat people are fat because they cannot control their portion sizes. That’s not me being harsh, it’s the reality.

imagesConsider the amount of money fat loss companies make for selling “special” fat loss foods, products and “special” diet programmes.

If you look carefully at the foods they sell, you will see that  it’s your normal everyday foods – However, it’s been portioned down accordingly to help promote fat loss via a smaller daily calorific intake. If portion control is too much for you…

3. Put it down & Walk Away – Before I continue, just to let you know…

These are all tips that I have used previously or still use to this day. They’ve all worked for me at one time or another and have also worked for many others whom I’ve shared them with. I wasn’t always in the shape that I am in today due to my weakness in controlling portion sizes at one stage in my life.  However, my love for food still remains 🙂

But back to what I was saying…

Sometimes you just gotta put the knife and fork down and walk away. I know it can be hard sometimes, but depending on how hard you find it, you’ve got to take a step back and really ask yourself:

“Does food enslave me or is the food my slave”

4. Breath Mints on stand by – This tip has worked with EVERYONE that I’ve told. When you know you’re not hungry but you’re still craving for a naughty snack, ice-cream for example – Throw that breath mint in your mouth and see how much you want ice-cream now lol.

Crazy little tricks but they do work. The last thing you want to do is eat with your mouth tasting of minty freshness.

5. Alcohol Alert – It’s Christmas – It’s inevitable the drinks are going to be flowing and people are going to be getting merry – I mean, isn’t that why they call it Merry Christmas 😉

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If consuming alcohol, spirits contain less calories compared to say a pint of beer which contains an enormous amount of calories. Did someone say “Beer Belly”.

Binge drinking not only gains the pounds and adds inches to the waist, it also leaves you feeling like an absolute mess the next day – Did someone say “Hang Over”

6. Could you chew any faster – Again, I know the food taste good and the spices combined with the flavours are creating aromas that are just out of this world…

But Jeez…Slow down a little lol

I’ve seen people eat like it was their first time seeing food…EVER hahaha

Seriously, when you chew your food, go slow and appreciate the flavours and textures. Give your brain and stomach time to communicate with each other to signal and let you know when it’s time to stop eating.

When you eat too fast and you full your stomach before your brain acknowledges it, by the time your brain is aware of what is going on…

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It’a your friend Mr Bloat again…

7. Boredom Strikes – You ever been bored and decided to go and see what was inside the fridge lol. Since when did boredom and eating become friends?

Boredom & Eating – How do the two even interlink?

I mean imagine, you’re sitting in your room bored whilst browsing the Internet and randomly you think to yourself:

“Maybe I’ll go have a burger or even just eat for the sake of it”

It’s actually quite funny when you think about it like that. At times like this though, you’re better of finding something else to do rather than fridge hunting.

Boredom eaters are usually on a deeper level trying to fill an emotion. That’s why whenever I find myself going  through the (BES) “Boredom Eaters Syndrome”

I will always ask myself:

“David, are you really hungry?”

And if the answer is no, I then ask;

“Dave, what emotion are you trying to fill bro?”

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And there we have it folks. Some tips that if consciously applied and put to use, can greatly help you not only this Christmas but for 2014 and the foreseeable future.

I will be back before the end of the year to wrap up 2013…

Until then – Have a Wonderful Christmas guys and don’t eat too much 🙂

~Much Love~

David

Hey guys,

How’s everyone doing. Upon doing my weekly research, I stumbled across this video which I feel is a genius idea.

What is the Meatrix you may be asking?

Think the Matrix but to do with animals, hence the name “Meatrix” LOL.

It is a fun, clever, animated short film that goes a long way in explaining some key concepts about factory farming.

There is a lot of dirty secrets being kept from us when it comes to the food industry and I am here to reveal the truth to you and to open your eyes as to what is REALLY going on with the foods available to us and to shed some light on the industry itself.

Nutritional education should be something taught in schools from an early age, but sadly it isn’t.

What is the consequence of this?

We grow up mis-informed and mis-educated as to what we are putting into our bodies.

We get sick and question why we are sick without ever knowing that our diets are making us ill!

Stick with me and I will show you the road to a better life:

Mind, Body and Soul

Enjoy the video and I hope you learn something new.

David 🙂

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This is the day I decided to make that change

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Put your mind to it and you too can do it – Make it happen

Morning folks,

1 day to go until show time 😀

I didn’t think I would be this excited. My nerves of the unknown have somehow changed into feelings and emotions of joy. The way I look at it now is, I’ve gone hard in the gym since January and cleaned up my diet majorly.

It’s all about showing people the hard work you went through when you go up there.

The 5.30 am gym sessions when you was tired and wanted to sleep and it was still pitch black and cold outside with the stars still waiting to greet you.

The money spent on turkey breast and then the time preparing your meals so you stuck it out with your diet without excuses.

The twice a day gym sessions when you really wanted to go home and chill out with the fam.

For the people that said you couldn’t do it because your back isn’t big enough, or you don’t have the lower 2 bottom abs.

For the people that continuously show love and support.

It’s not even just about stepping on stage anymore, it’s now deeper than that.

I am facing my fears and letting go of emotional baggage. Through facing my fears, others to will face theirs to.

A lot of you don’t know, but I use to do a little acting back in the day and cut a long story short, I backed out of a performance due to fears and anxiety. This saturday I will be facing those little demons once again and letting go of them forever – I will prove to myself that I can do it.

I can’t tell you fears are like an illusion and that they don’t exist and then be the same one to fear stepping up. I have to lead by example and will do so proudly.

Face your demons and let go of anything holding you back.

People don’t see the graft of what goes on in regards to building a aesthetic physique, but hopefully through my continuous post throughout the year you see that it is possible providing you keep focused at the goal in hand.

I will continue to uplift, motivate and inspire where I can. Without you guys, there would be no Dee’s Fitness, so thank you 😀

Now let’s go rock this photo shoot like never before.

Making it happen baby, making it happen!

P.S Tickets are still available but selling fast – WBFF UK Show

European Fitness and Model Spectacular – London UK – November 9

Venue Address: Indigo2 at the 02 center

Peninsula Square

Millennium Way

Greenwich

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Tickets- On Sale now at axs.com  get your tickets today for the most Spectacular show in Fitness and Modelling

indigO2 ticket hotline 08448560202

See Tickets: http://www.seetickets.com/event-tickets/220/fashion-beauty

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So, I’ve just been re-introduced to Cherries. My mum brought some the other day and my my do they taste good. Juicy, refreshing and not to sweet. While snacking on them with some almonds and cashew nuts, I thought to myself:

“What is the G.I of these little beauties” and off I went to do some research. (In case you don’t know what G.I means “Glycemic Index” just do a search on here or Google).

I’m starting a low carb diet come Monday and will be keeping fruits to a minimum, however, fruits such as blueberries are considered fairly low in sugar and Cherries had me thinking as they don’t taste sweet like say a banana and they kinda remind me of berries.

Anyway, after tons of research it seems as if a lot of the information contradicts itself in regards to it’s G.I, however, the health benefits alone are worth taking a look at.

I believe mother nature provided us with an abundance of fruit, veg, nuts and herbs to be used for daily health and as natural medicines.

I mean think about it, between the 4 we get:

Protein

Carbohydrates

Fats

Fibre

Vitamins

Minerals

Amino Acids

And a whole host of health benefits that can help treat diseases, kill bacteria and maintain a state of health and  well being.

Nutrition is a big part of our lives if not one of the biggest aspects to who we are. You see, through nutrition we can change the way we look, the way we think and the way we feel. I say how you think because  junk food can affect your clarity which leads to how you think. And I say how you feel because certain foods help with up-lift-ment whilst some can have you not feeling so great (another topic within itself).

Without further ado, let me invite you to read this article below I came across whilst researching Cherries. Enjoy and let me know what you think.

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Cherries and their health benefits

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Cherries help ease arthritis pain

For those who suffer from arthritis and gout, you will be relieved to find out that adding cherries to your diet can greatly decrease the intense pain associated with those ailments. Excess uric acid in the blood is the culprit behind the excruciating pain that causes swelling, tenderness and inflammation.  A study done by the USDA found that uric acid can be reduced by as much as 15 percent by eating 2 cups of Bing cherries. Cherries can also help reduce painful inflammation by decreasing the amount of C-reactive protein produced. So add a little zing to your diet by choosing Bing (cherries).

Cherries help fight cancer

The distinctive deep red pigment cherries are known for comes from flavonoids; powerful antioxidants that help fight free radicals in the body. Cyanidin is a flavonoid from the anthocyanin group found in cherries that helps keep cancerous cells from growing out of control. And, for cherries with the most anthocyanins go for sweet cherries with the deepest pigment; crimson-purple rather than bright red.

Cherries help you sleep

If sipping a cup of chamomile isn’t enough to induce restful sleep try having tart cherry juice before bed. Tart cherries contain melatonin, a hormone that helps make you feel sleepy. Two tablespoons of tart cherry juice has been shown in studies to be just as effective as a melatonin supplement. So, pour yourself a little cherry juice nightcap for a tasty bedtime sleep aid.

Cherries and blood pressure

Cherries are an excellent source of potassium, which helps to lower blood pressure by getting rid of the excess sodium in our body. Eating cherries helps keep potassium and sodium in balance, and can prevent hypertension from occurring. One cup of cherries has the same amount of potassium as a banana making it a great substitute when you are not in the mood for another ho-hum banana.

Cherries help keep you trim

Eating cherries can help you lose weight and stay trim.  A cup of cherries is less than 100 calories and packs in 3 grams of fiber, which will keep you feeling full longer. Also, these little beauties contain many B-vitamins such as thiamin, riboflavin and vitamin B6; these vitamins are crucial for metabolism and convert nutrients into energy. What could be better than eating cherries to help you stay lean and skinny?

Tip: Cherries are not only healthy, but they are delicious and versatile. They can be added to everything from dairy, to pork; eaten raw or cooked down to make a sauce or strained for juice. Serve them by the bowlful for dessert at your next summer barbecue; just be sure to have plenty of napkins and bowls for the pits!

Read more: http://www.foxnews.com/health/2013/07/09/5-health-benefits-cherries/#ixzz2b0Pyuayv

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Hi folks,

How’s everyone keeping…I hope you’re all blessed and enjoying the summer.

I wanted to talk a little about Nutrition today as it seems to be a topic we all discuss and one that is very important seeing as eating is apart of our everyday lives and helps with our minds, body and overall well being.

Now everything to do with Nutrition cannot be covered in one post as there’s so much areas to go over, however, what I am going to discuss is Nutrition on a broad scale and how it will help you transform your body into something you’re happy with.

Firstly, when eating with a goal in mind, you need to ask yourself if what you’re eating is going to help with the goals that you’ve set yourself.

If you’re aiming to drop 8lbs but pigging out on chocolate everyday, be honest with yourself, is that going to help you reach your goal?

The same if you’re trying to pack on muscle…Are you eating enough food and getting in the right amount of protein, carbs and fat to help with the gym work? Again, be honest with yourself.

A lot of people enter this game half heartedly for 12 weeks and wonder why they never see results. They get ticked of and cancel there gym memberships only to return a Christmas later and 1 stone heavier (if not more) and repeat the whole cycle again..

A guy actually told me the other day that he reached a plateau and I laughed. A plateau is where you’ve been putting in the work for a period of time and the results slow down as your body get’s used to the training/diet regime forcing you to mix things around to get back on track again.

The reason I laughed is because this guy drinks every weekend and cheats on his diet whenever he wants to and has the nerve to say he’s reached a plateau, get real!

Some folks have this fitness thing all twisted but I’m here to untwist things shall I say LOL.

When you know what is right from wrong and still do the wrong thing it’s different to someone who actually doesn’t know right from wrong in the first place.

I use this example for when it comes to food choices. Some people like the idea of having low body fat…They say they want low body fat but they don’t really want it because if they did they would do what it takes to get there.

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I understand it’s hard, I live this life…But hard isn’t an excuse anymore…

Studying is hard…1 hour cardio 5x a week is hard…Training abs is hard…Eating clean for 20 weeks is hard…A four year degree is hard…Being a single Mum/Dad is hard, but guess what…people still make it happen and push through. So what is your REAL excuse…Some food for thought right there.

Call it tough love… I’ve realised people need to hear it how it is rather than some washed down version. A lot of folks are lazy and can’t be bothered to put the work in. If your circumstances are harsh for whatever reason then fair enough and this doesn’t apply to you.

Eating right isn’t easy and the Government don’t make it any better by allowing junk food eateries to be put all over the place. Organic food isn’t cheap so this leaves people eating foods from the super market which is standard quality but not great either, again, let’s be honest.

Food prep is a art and a skill within itself and once you master it your 50% there. Preparing your food ahead of time puts you ahead of time – Ahead of the time when you’re out for a quick lunch and find your only options are Subway, Mc Donalds, PIzza Hut or that 99p chicken shop – You deserve better than that! Find time and prepare your food ahead of time! Develop that skill and art if you haven’t already.

50% Nutrition, 25% training and 25% rest.

Really and truly you want to give everything 100% but hopefully by breaking it down like this you see how important eating right is. It took me 3 years to finally come to this conclusion and it will take some a lot longer as there not willing to open up to concrete facts and evidence (maybe they know the truth deep down but also know how hard it is to make the change so they choose to live in denial…who knows?)

Eating healthy isn’t boring (who lied to you) and it isn’t necessarily that expensive either to be honest (A lot cheaper than pre-made and fast foods that’s for sure – Don’t believe me though, go calculate and see for yourself…you save money prepping your own food and know what you’re eating for sure)

Another thing is supplements…You girls are just as bad as the guys…If your diet isn’t right….

NO SUPPLEMENT IS GOING TO WORK FOR YOU

NO SUPPLEMENT IS GOING TO WORK FOR YOU

NO SUPPLEMENT IS GOING TO WORK FOR YOU

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Save your money and get your diet right first. Don’t get me wrong, supps are great, BUT ONLY IF YOUR DIET IS IN CHECK. You can’t be eating chicken tika masala, keema rice, naan bread and onion bargie whilst taking a fat burner and expect to see results LOL. It does make me laugh but some people genuinely don’t know better which is why I’m here to help y’all.

With the whole supp thing, look at it like this…Eat good at 67% and train at 67% and a supp will work at that same percentage to help you. Keep it 100 and the supp will keep it 100, simples!

Like I said before, I know it isn’t easy. If it was everyone would be looking sexy on the beach ;-)…But you just gotta make that choice and say to yourself:

“You know what, I know I can do this…I’m gonna do it and give it 100% and ain’t noboddy stopping me” and you see from when you’ve made that choice…

The rest is history

It’s great to be back and I catch you soon

PEACE

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Hey guys,

How’s everybody doing out there. I hope wherever you are the suns shining bright and you’re enjoying the summer.

I thought I’d base today’s topic around a question I’ve been asked a lot recently, which is “How do I loose weight &  What is the quickest way of loosing it”? I’m going to gather research and put together my knowledge to really break this thing down.

Now most of the time when people ask “how to loose weight”, really what they want to know is “how to loose body fat”

You see, body weight can be broken down into 3 categories, let’s take a look.

Bodyfat

The stuff you want to loose if you have to much stored. People don’t realise this but a little stored fat is actually healthy as it helps your body function properly.

Fat is a source of energy which is stored within the cells in the body. So you can look at your excess fat as back up which can be used if your body goes into a state of emergency (no food for example).

Fat is also works as a shock absorber that protects your organs,  forms part of every cell membrane in your body and acts as an insulation blanket that reduces heat loss. This is why you find that the people who carry excess fat don’t seem to get as cold.

And sorry ladies but women generally store more body fat than males do due to their hormones and their ability to reproduce. Fear not though and see below 🙂

Muscle

Good ole muscle. Lean mean muscle machine. What us guys work so hard for in the gym and what so many women are scared of gaining (Hence why they don’t lift weights) But ladies, I’ll explain why lifting weight will help you loose fat in just a sec. Before I do though, let me quickly run through some benefits of muscle:

  • Muscle protects your joints and your bones (vital for supple movement)
  • Provides a better foundation for your skeletal frame
  • You look and feel better both on the inside and out which will lead you to feeling better about yourself and help to boost your confidence
  • Better oxygen flow throughout the body which leads to a stronger and healthier heart (not forgetting the lungs)
  • Muscle also speeds up your metabolism which leads to fat loss – Let’s dig deeper

The more ­muscle tissue you have, the higher your  BMR (Basal Metabolic Rate). BMR is the amount of calories you burn at rest. So say for example you sat down all day watching family guy, your body is burning calories. That’s right, you can sit on your butt all day and burn calories (never recommended though). You also burn calories when you eat as your body uses energy to the digest food.

Muscle tissue is metabolically active but also uses energy at rest, whereas stored body fat is lazy (doesn’t like to move and isn’t active like muscle). Make sense when you break it down like this doesn’t it. I find that understanding the basic science behind how your body works helps you achieve your goals quicker and puts you ahead of the game.

Remember, muscles move requiring energy (active), while fat doesn’t like to move and can be seen as storage (lazy).

So increasing muscle through exercise such as weight lifting will dramatically increase your metabolism (Women, the same applies to you as well). I’ve covered women and lifting weights before but I will continue to cover it until the misconception is no longer alive.

Just do a search for the post on here if you want to have a read. But the long story cut short is, females don’t create enough testosterone in their body to become jacked, muscular, hench blench, dench, tonk, wham, stocky or for simpler terms “muscular” or any of the other names I can think of LOL. Seriously though, no need to fear the iron…You won’t look like these two beauties…

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Water
At least 70% of the body is made up of water. Without water, the body couldn’t survive. Saying that, the water in our bodies can be manipulated to achieve that “ripped look” or even just a overall leaner tone. When the body isn’t holding onto a lot of water and the body fat percentage is low, you can see more muscle striations aka muscle definition as there isn’t as much water being held under the skin (but we will cover water manipulation in more depth in another part).
There are a number of methods in which can be used to achieve this ripped or toned look but low carb diets are most commonly used when looking at nutrition. When you eat carbs (bread, rice, potato, pasta, fruit etc) your body holds onto water.
That’s why when people drop their carbs lower the usual for say a period of  2 weeks+ (ketogenic diets) for example, they report significant weight loss. The rapid drop of weight is usually water and not so much fat. People confuse fat and water all the time and it’s a very common mistake we can all make.
I’ve only just scratched the surface today as I wanted to start off with some education before building up on the foundation  so at least if this is all new to you there’s no need to feel lost. If you retain all this knowledge already then guest what…
Reminders are never a bad thing 🙂
Any questions, fire away
EDUCATION IS KEY!

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Hey Guys,

I’m back with another quick tip of the week.This weeks tip is simple but effective and can be used by anyone

Choosing the stairs over the Lift/Elevator

The Lift/Elevator at work or at the shopping centre may be a nice convenience, but taking the stairs will strengthen your heart, burn extra calories and tone your entire lower body. If you have stairs at home, take every opportunity to use them.

Walking up and down stairs for 20 minutes a day works nicely if you need to squeeze in some cardio but find you are short for time.

I like to consider myself as fit but even walking up a few flight of stairs can have a guy feeling a little short of breath LOL.

Not that I should have to tell you, but the more steps the better…but you already knew this right 🙂

Stair Lunges

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If you have stairs at home, a little work out you can try is lunging up the steps and pausing at the bottom for a nice burn.

Here’s how I see it…taking the stairs cost nothing but a few extra minutes out of your day. And what’s a few extra minutes when where talking about your health…Think about it!

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What is a Super Food?

In layman’s terms, a Super Food is a nutrient-rich food considered to be especially beneficial for health and well-being.

Functional food or medicinal food is any healthy food claimed to have a health-promoting or disease-preventing property beyond the basic function of supplying nutrients, hence the name “Super Foods”.

Check out this Super Food chart

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Here’s a question for you…How much of these foods are apart of your diet?

I have this chart stuck up in my kitchen so I’m always reminded of what I should be eating on a daily basis.

Tell me, can you see any fizzy drinks, burgers, sweets, chocolates, crisp, chips or any high sugary snacks on this list..No? Now, I wonder why that is…

Think about what you put in your body as you are what you eat.