Posts Tagged ‘Fat Loss’


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


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…”


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


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.



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.







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)


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….


Eat you veggies 🙂


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?


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 🙂


David Richards




Hey Guys,

I just found this article while researching Green Tea and it looks pretty interesting… What do you all think? I’m going to do a write up on Green Tea pretty soon as I get a lot of emails from people asking me how beneficial it is for fat loss and if it really helps to speed up the metabolism. I myself drink up to 6 cups a day. If you don’t like the taste you can always opt for the flavoured version. Anyway, I hope you enjoy the article and let me know your thoughts.

Why Green Tea?

Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is (apparently) due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.

Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.

  1. Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.
  2. Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
  3. Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
  4. Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.
  5. Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
  6. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.
  7. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions
  8. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.
  9. Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.
  10. Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.
  11. Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

How Much?

These are some of the many benefits but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others five cups — and more still say you can drink up to ten cups a day. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead (it would keep you out of the bathroom).

Another thing to point out is that there is caffeine in green tea — so if you are sensitive to caffeine then one cup should be your limit. Green tea also contains tannins (which can decrease the absorption of iron and folic acid), so if you are pregnant or trying to conceive then green tea may not be ideal for you. You can try mixing green tea with other healthy ingredients such as ginger.

For the rest of us with all these abundant benefits…it’s a wonder we drink anything else.



Hey guys,

I hope everyone enjoyed their Easter holiday and didn’t gain too much weight LOL. I know that’s not the case for a lot of you though as so much people have told me about there over indulging on chocolate, alcohol, fast food and a whole load of other bad stuff. Now now guys, I know it might all be fun and games when your stuffing your face but when that bloat comes to visit you it’s never a great feeling, let’s be honest.

The countdown has now begun… 3 months until Summer and the talks are circulating about ripped abs and 6pack cuts, the beach body, low carb diets, fat burners, fasting, cardio AND a whole list of different training programs that claim they’ll have you loosing 14lbs in just 10 days…Really?

I mean if where going to drop body fat we might as well do it the smart way and give ourselves enough time, eat clean and train seriously. Time after time we see these fad diets and fat burners on the market and people seem to fall for them…why…because they don’t want to put in the work in. They want a pill to do it for them and trick themselves in believing that they can eat what they want because the pill will work it’s magic…do you know someone like that?

Now don’t get me wrong, I’m not speaking for everyone, but at least 80% of the population are after that magic pill or the amazing magical drink… Think about it…

There would be no market for such fads if people weren’t going for them. Some individuals don’t like what I teach about fat loss because it’s the truth and they don’t want to hear the truth. They want to hear it’s OK to eat KFC 3x a week while taking a fat burner and expect see a significant amount of fat loss and it just doesn’t work like that I’m afraid.

I have to say it how it is people… Call it tough love if you will but I actually care about your health and well being (hence why I started this blog)

PLUS, I feel I have a right to “say it how it is” especially where a lot of you ask me for help on where you’re going wrong with your nutrition and training.

Now firstly, my advice for anyone trying to get in shape is to make a life style change and NOT a routine change. By routine change I mean a 12-20 week period where you eat super clean only to gain the weight again once you come of the diet because you have deprived yourself of the foods you enjoy treating yourself with.

Seeing as a lot of weight has been gained over the Easter, I thought we would kick start April with some foods that will help boost your metabolism. Firstly though, let’s look at why boosting (or speeding) up the metabolism is beneficial for fat loss.


Here’s an extract from a book I purchased last year entitled “The Mayo Clinic Diet”.

Metabolism: Converting food into energy

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism. Several factors determine your individual basal metabolic rate:

  • Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.
  • Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
  • Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed. Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

  • Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.
  • Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.

ImageThis is just a small extract from the book but there is so much more that can be covered on this topic… I’m sure it will find it’s way on my blog again very soon. Try a quick Google search for “Metabolism” or “Metabolism tips” and this will bring back loads of great results with lot’s of informative articles, forums and book recommendations.

I love helping you guys and will continue to do so. I never had no one teach me all this stuff and had to kind of learn the hard way. The hard way for me was gaining tons of fat through lack of education on nutrition and not being happy with the reflection in the mirror. There and then I decided I was going to change. We all have the power to change how we look, how we think and how we manifest things in this reality we perceive.

Visualise what you want in life and go and chase it, don’t let no one stop you. It could be anything…Just visualise everyday and believe in yourself.

First thing in the morning when you wake up…Visualise what you want out of life.

Throughout the day…Visualise how you want to look.

Before you go bed…Visualise Visualise Visualise. The subconscious mind is an amazing tool but that’s another topic within itself.

And please, don’t be scared of failure. Failure stops people from taking action because..well there scared of failing…Just make sure what you are going after is worth failing for. On that note…

Much Love and positive vibes to you all and keep chasing your dreams.

David Richards


Body Fat Levels

Here’s a selection of pictures I found the other day showing body fat percentages for both men and women.

What body fat level looks good to you?

What do you strive for 2013?

What level do you think you are sitting at now that Christmas is over? LOL, did you go from 15% to 25%?

Whatever your situation, I will work with you in 2013 to achieve your goals.


Hello boys and girls. We are getting closer and closer to Christmas and already people are telling me the pounds are slowly creeping on LOL. It’s all good though, treat yourself’s but slow down on the ice cream everyday.

Tip #4 today is – Eat Slower.

Did you know that it takes around 20 minutes for your brain to register that you’re full. I’ve covered this before but I’ll cover it again for those who missed out.

Say it’s Christmas day and you have a buffet style meal sitting in front of you waiting to be destroyed. Do you think you could eat it all without the uncomfortable bloat and the guilt trip after…

A lot of times when we are surrounded by food (and lot’s of it) we tend to eat pretty fast -especially when the food taste good. Have you ever been in that situation where you’re full but you still keep going cause the food taste so good – I’ve been there 🙂

Just slow it down a little. Take your time and chew the food slowly, no need to pig out. Appreciate the aroma’s and the flavours of the seasonings that bind together so wonderfully. 

Just by eating slower you will realise that you don’t actually need so much food. You will avoid over eating which leads to the inevitable weight gain.


Here are 5 reasons below you should start Eating Slower:

1) Lose weight – A growing number of studies confirm that just by eating slower, you’ll consume fewer calories — in fact, enough to lose 20 pounds a year without doing anything different or eating anything different.

2) Enjoy your food – This reason is just as powerful, in my opinion. It’s hard to enjoy your food if it goes by too quickly. In fact, I think it’s fine to eat sinful foods, if you eat a small amount slowly. Think about it: you want to eat sinful foods (desserts, fried foods, pizza, etc.) because they taste good. But if you eat them fast, what’s the point? If you eat them slowly, you can get the same amount of great taste, but with less going into your stomach.

3) Better digestion – If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems.

4) Less stress – Eating slowly, and paying attention to our eating, can be a great form of mindfulness. Be in the moment, rather than rushing through a meal thinking about what you need to do next. When you eat, you should eat. This kind of mindfulness will lead to a less stressful life and long-term happiness.

5) Rebel against fast food and fast life – Our hectic, fast-paced, stressful, chaotic lives — the Fast Life — leads to eating Fast Food, and eating it quickly. This is a lifestyle that is dehumanizing us, making us unhealthy, stressed out, and unhappy. We rush through our day, doing one mindless task after another, without taking the time to live life, to enjoy life, to relate to each other, to be human. That’s not a good thing in my book. Instead, rebel against that entire lifestyle and philosophy … with the small act of eating slower. Don’t eat Fast Food. Eat at a good restaurant, or better yet, cook your own food and enjoy it fully. Taste life itself.

If you are a fast eater, after reading this, will you slow down…..





OK guys, so following from my previous blog post on avoiding the unwanted weight gain over the winter & Christmas period lets get started with tip #1.

Don’t eat until you are bloated – Now, this is easier said than done right. We have all been there before…Imagine, you have all that nice food in front of you… Chicken, Beef, Turkey, 3 types of sweet potato, rice, gravy, brussel sprouts and on top of that a whole heap of puddings covered in ice-cream, apple pie, tarts…Good times right. It’s all good until you eat too much and you’re left feeling bloated and uncomfortable. What’s worst is you haven’t even started desert yet…Does this sound like someone you know…Maybe you LOL.

It’s OK, we all do it sometimes but we just need to try and control it. Don’t get me wrong here guys, I’m not saying don’t eat and enjoy, just eat smartly because when January 1st rolls around and you’re 8-10lbs heavier it’s not a nice feeling. Then you find your New Years Resolution is what it was last year and the year before and the year before and the year before…Spot a pattern! This can be avoided by applying balance and self control.

So, the next question might be, “How do I know when I’m reaching the bloated stage before it’s too late?”

1) Eat Slower – It takes 20 minutes from when the food reaches your stomach to speak with your brain to say “Hey, I’m feeling full now, please stop the intake of food” LOL, this is true by the way. So by eating slower your brain and stomach can communicate with each other before it’s to late. You ever eaten fast and felt OK then a few moment later BAM, Mr Bloat comes along and keeps you company for a few hours.

2) Eat a smaller amount – Eat to the point where you could still have a little more. So for example, you finish your Sunday dinner and you can still see some Chicken left over with some coleslaw on the table, tell yourself NO and wait for another 2-3 hours. Not only does this speed up your metabolism which leads to fat loss it also helps build your will power which in turn helps you become a stronger person…deep right.

3) Less Carbs – Note I didn’t say no carbs! I mean c’mon, how can we say no to carbs at this time of the year. As wonderful as they are they can really bloat you up. It’s not uncommon to hear of carbs bloating people up for a good 3-4 days. So that means if you’re having them everyday (and loads of them) it’s inevitable what’s going to happen…

So…That’s tip #1 for today, I will be posting up tips every week until Christmas day. You know the day when the belt buckle comes loose…LOL…Eat Smart Guys.