Why Do I Feel So Tired?

Nutrition Update

Hi Campers,

Probably the most common question I am asked, especially by new campers, is what they should do about the slump in energy they feel week 2 or 3 of their plan. They feel really tired and don’t feel they will train very well.

This is completely normal as that maybe when your body is swapping over from Carb metabolism to Fat metabolism. The temptation is to drop your diet plan and binge on carbs, however this won’t get you where you want to be. It’s important that your body changes its preferred source of energy. This is when you’ll start to lose inches in a big way.
Certainly have your Dirty meal each week – but plan to avoid the craving for carbs.

Always have Clean non starchy alternatives in your fridge and larder. Berries, greek yoghurt, nuts and seeds.
Ensure you have your 25g of carbs with your breakfast and around your training sessions (ask for more details)

Eat often – 5 or 6 times every day. Plan your snacks.

Remember you can burn fat and build calorie hungry muscle.

You will drop more than 2lbs of ugly body fat every week.

So when you feel the slump – notice it and know that you are truly on your journey to the best body you’ve ever had.


Train Hard – Expect Success

Created on 05/07/2010 17:09 © Nutrition Update the slump

Why Are You Still Hungry?

Why Are You Still Hungry?

It’s been less than two hours since your last meal.

So, why are you still hungry?

If you’ve ever tried to lose weight, you’re probably familiar with that intense sense of hunger, which just won’t go away.

A study, which made front-page news here in the UK, could have the answer you’re looking for… and help you understand why you have to increase your protein intake to control your appetite.
In August 2002, endocrinologist Stephen Bloom and colleagues at Imperial College London found that when they injected a hormone (PYY) into rodents and humans, it decreased hunger for 12 hours or more.

The rodents also reduced their weight gain, leading some to herald PYY as a potential new anti-obesity drug. However, not all groups have been able to replicate these results, leaving the peptide’s promise in the lurch.
A former member of Bloom’s team, of University College London, took another stab, this time from a different angle.

This team first looked at what kind of food best satisfies hunger. They studied nine obese men and 10 normal-weight men. After brief fasts, the men ate different meals. Each of the meals (a high-protein meal, a high-fat meal, and a high-carbohydrate meal) had the same number of calories.
All the men said the high-protein meal best satisfied their hunger.
Interestingly, the normal-weight men found the high-fat meal more satisfying than the high-carbohydrate meal, while the obese men did not.
Measurements showed the high-protein meal triggered the most PYY in all of the men. In the normal-weight men — but not the obese men — the high-fat meal triggered more PYY than the high-carbohydrate meal.

The team also genetically engineered a mouse strain without the PYY gene. These mice ate huge amounts of food, and quickly became obese.
Normally, obese mice fed a high-protein diet will eat less and lose weight. But a high-protein diet didn’t help the PYY-defective mice lose weight unless they also got PYY treatments.
“Increasing the protein content of the diet augments the body’s own PYY, helping to reduce hunger and aid weight loss,” says lead researcher Dr. Rachel Batterham.
“One potential weight loss strategy is therefore to increase the satiating power of the diet and promote weight loss through the addition of dietary protein — harnessing our own satiety system,” Batterham says. “Such a diet is perhaps more typical to that of our hunter-gatherer ancestors.”
However, this discovery is unlikely to lead to supplements containing PYY says Dr. Batterham.
“PYY is a protein so if it is taken in tablet form it is broken down and doesn’t pass into the blood. To increase the body’s own circulating PYY levels make changes to diet,” she concludes.

So, what does this mean for you?
The information that protein helps you lose weight by helping you control your appetite is so old you’ll probably catch it on a late night re-run of Starsky and Hutch.
Yet this research actually made front-page news here in the UK, with an article in the Daily Express describing it as “ground-breaking.”

The article also expressed the usual misplaced concerns about safety, with one expert cautioning against protein on the basis that there have been “no long-term studies of high-protein diets,” and that high-protein diets “can cause problems with the kidneys and make people feel lethargic.”
Neither comment is based on any evidence or research that I’m aware of. A number of long-term (12-24 months) studies of high-protein diets (which I’m defining as one that derives around 30% of its total calories from protein) have been completed, and none show any indication of adverse health effects.
The idea that protein causes “problems with the kidneys” has been around for years, but there’s little evidence to show that protein – even at a level twice the current RDA – has any negative effect on renal function in someone with healthy kidneys.

So – the message is increase your protein intake and you will feel fuller for longer… less cravings… less chances to cheat


Top 4 Slimming Secrets


REAL Slimming Secrets from the Supermarket:
“The Top 4”

This “negative” can be very positive.
Most of us don’t just want to lose “weight”. We want to lose body fat. This is what really concerns us, cosmetically speaking, at least.

Body fat, referred to by scientists as adipose tissue, is the stuff that can hide shapely, defined muscles from view, make your bikini fit awkwardly (or not at all), put rolls on your belly, and so on. To lose body fat and prevent it from finding you again, you must burn more of it than you store. When you achieve this scientists say you are in negative fat balance, and it can be a very positive thing. Indeed, if you stay in negative fat balance long enough, then you will unquestionably lose body fat.

The supermarket is a great place to go for things that can increase body fat. But it’s also home to some of nature’s most powerful tools for helping you lose it. This exclusive report reveals 4 natural “slimming secrets” that can immediately increase your calorie-burning rate, the first and most critical step toward achieving a negative fat balance and fitting into your swimsuit properly again.
1. Coffee (caffeine)
While the proportions may shift from moment to moment, your body always burns a mixture of three fuels: carbohydrate, fat and protein. So, if you increase your overall calorie-burning rate (a.k.a. metabolic rate), it’s pretty much guaranteed that your fat-burning rate will go up, bringing you that much closer to the negative fat balance territory where real change occurs.
Caffeine is recognized worldwide for its ability to enhance alertness and performance. However, it also displays fast-acting calorie-burning properties. For instance, a study involving lean and overweight (obese) subjects reported that a single 100-mg dose of caffeine (equivalent to a little over 1 cup of coffee) was enough to raise their calorie-burning rate by up to 4% for 2.5 hours.

While a 4% increase may not seem like a big deal, it can turn into one. The scientists who conducted the study explain, “…if it is assumed that there is no compensatory increase in food intake, the increase [in calorie-burning rate] after caffeine would represent an energy deficit of 75-110 kcal/day. These changes may be small but over several months could accumulate and lead to substantial changes in body weight.”

But wait. Regular coffee drinkers know all too well that you can become tolerant to its energizing effects over time. Won’t the same thing happen here? Fortunately, evidence suggests that caffeine’s calorie-burning effects persist with repeated exposure. Case in point: The subjects in the above study were all mild to moderate consumers of caffeine, consuming anywhere from 250-500 mg per day, equivalent to ~3-6 cups of coffee. Yet they all enjoyed a calorie-burning boost from the relatively small dose given to them.
So, have a good cup of strong caffeinated coffee before you train.

2. Hot Pepper (capsaicin)
The waiter places a delicious meal in front of you that includes a spicy curry sauce. You devour it. For the next 30 minutes your calorie-burning rate is cruises at 10% above your normal baseline, equivalent to burning an additional 129 Calories per day, or 27% of the caloric value of the entire meal. Sounds too good to be true? This fictitious scenario became a reality at Kyoto University in Japan when scientists gave young women a 481-Calorie meal consisting of a yellow curry sauce containing 3 mg of capsaicin.

Capsaicin is the compound responsible for the sharp, and for some of us, intolerably painful, sensation produced by eating hot red peppers. It’s also to blame for the beads of sweat that appear on your forehead as you do so. Thus, it may come as no surprise to learn that deep inside the body capsaicin can increase your calorie-burning rate by stimulating a process known as thermogenesis. Thermogenesis essentially involves the release of calories in the form of heat. Once released, they can no longer be stored as body fat. In addition, capsaicin has been found to improve meal satiety (i.e. how full you feel after eating), thereby reducing your risk of overeating. In animal studies it has been reported to increase calorie-burning rate and reduce body fat.

Of course, the single most powerful way to increase your calorie-burning rate and get into negative fat balance is to exercise. Here, too, capsaicin may boost your slimming efforts. When scientists gave healthy subjects capsaicin an hour before performing low-intensity exercise (stationary cycling), they burned more fat.
The increase was impressive enough that the scientists suggested capsaicin be used as an adjunctive therapy in the treatment of elevated blood lipid levels and/or obesity.

3. Cinnamon
Cinnamon often serves as a flavourful addition to carbohydrate-rich meals. How great is it, then, to learn that it may help “push” more of those carbohydrates into lean muscle and away from fat cells (adipose tissue)?

Most of the carbohydrate calories you eat are eventually converted into glucose (a.k.a. blood sugar). The hormone insulin helps direct glucose into your body’s cells, including muscle cells. The more sensitive your muscle cells are to insulin, the more efficiently they can scoop up glucose and store it for later use, such as providing your muscles with energy during exercise. All other things held constant, this leaves less glucose available for your fat cells, which might otherwise use it to make body fat.

Of the many plants studied to date, cinnamon has been reported to be among the most powerful in terms of its ability to enhance insulin sensitivity and keep blood glucose levels in check. When added to a carbohydrate-rich meal, it reduces the rise in blood glucose normally experienced afterwards. While the effects on insulin sensitivity may take a couple of weeks to manifest, the improvements in blood glucose control appear virtually immediately.

So cinnamon increases insulin sensitivity and improves blood glucose regulation. Great. However, does this mean it can help you lose body fat more quickly? In fact, this ancient spice might help you do more than that. Dr Richard Anderson (Ph.D.) at the US Department of Agriculture has conducted numerous studies on cinnamon. He says that if cinnamon is consumed long-term, it can enhance lean body mass (muscle) and reduce body fat, something he and his scientific colleagues demonstrated in a study performed in 2006.

4. Green Tea
White, green and black varieties of tea all contain caffeine (anywhere from ~14-61 mg per 6-8 oz serving). But it’s green tea that seems to get the most attention from scientists when it comes to burning fat. And its fat-burning effects are due to more than its caffeine content.

In one frequently cited study, healthy young men were given a green tea extract three times per day. Their 24-hour calorie-burning rate was 3.5% higher than that of subjects taking a placebo. This was equivalent to burning an additional 200 Calories per day -more than enough to eventually produce substantial weight loss and reductions in body fat.

Not only did green tea cause the subjects to burn more calories, but a larger proportion of the calories burned were determined by the scientists to have come from fat. That is, green tea was pushing them closer towards negative fat balance territory, if not pushing them right into it. Based on the scientists’ comments (they used the term “remarkable” to describe green tea’s effects), they seemed to be quite impressed. Indeed, green tea’s thermogenic effects in this study were as powerful as much larger doses of caffeine.

So, include all four of these ingredients in your diet and increase your fat burning rate and reach your body transformation goals even quicker.

Jackie Allen 071110 ©

Could Fasting Help You Burn More Fat?

Eat Fast Eat

This is a method for getting your hormones to really boost your fat loss on the first day of your training week.

Great results from this method – but it is a task ( you need to be able to give a day to this effort)

So it goes like this…
Saturday – Normal day as far as food goes (train if you want to)
Have your Dirty meal (fat, carbs, alcohol) eat late and note the time.
Sunday – Water, green tea and your usual supplements today.
Sleep in, take a long bath, pamper etc don’t expect to do much activity
24hrs from your meal on Saturday have a protein shake
About 20 minutes later have a really good meal (normal carbs)
Monday – Normal eating day
Your fat loss will be fantastic today as your growth hormones will be much higher than normal.

Campers have had great results with this fat loss trick…… try it.


Jax Allen
Program Director
Fitness Solutions UK

Created on 05/09/2010 18:17 Eat Fast Eat

Green Tea is it a wonder?

Can Green Tea Increase Improve Blood Sugar Control?
A recently published study in the Nutrition Journal studied whether or not green tea may boost a feeling of fullness and if it also blood sugar levels.

The researchers from Lund University in Sweden found that in this study the overall sensation of satiety was increased more after a meal accompanied by green tea than after a meal that was accompanied by water.

There have been numerous studies conducted with green tea and it is because of its health promoting effects and its compounds. These compounds are called catechins and have powerful anti oxidative properties and have a possible role in preventing some cancers and cardiovascular disease.

Some research has suggested that there is a possible link between green tea consumption and diabetes risk. It has been theorized that drinking green tea may provide modest benefits for glucose control and insulin sensitivity.

Most of these results have been found in animals and haven’t been able to be duplicated consistently with humans.

This study here according to the researchers is the first study to examine the effect of green tea on both glucose metabolism and satiety (fullness) after the ingestion of a meal.

What they were looking at in this study was to determine if eating a regular meal and green tea would lower post meal glucose levels, the glycemic index of the meal and insulin levels.

The second objective was to establish whether consumption of a regular meal including green tea increased fullness.

What the researchers found was that there were no significant difference in serum insulin levels or insulin. They also observed no difference in glucose levels or glycemic index between the green tea meal and the control meal.

What they did find was that those participants who consumed the meal with green tea felt fuller after the meal and did not feel like consuming more food. Whereas the participants with the same meal except it included water felt like eating more food after the reference meal.

It is believed that the green tea contributed to a stronger fullness sensation.

The message from this research study for us is that it appears that green tea does not manipulate insulin or glucose levels of meals, but that it may help you eat less overall food throughout the day. It may make you feel fuller for a longer period of time and reduce unnecessary snacking.

So find a green tea mix or blend that you like – maybe start with a fruit based one and as your taste adjusts – about 14 days – swap to hits of the pure stuff!!

Jax Allen © 29/12/10

p.s I’ve found that green tea will gradually change your taste so you don’t crave sweet foods as much…. jax

Energy Drinks – Yes or No?

Today I have a little rant on energy drinks…
I receive a ton of questions about all of these new “energy” drinks that have hit the market over the last few years. They seem to be all the rage, and they promise you the world with outrageous claims of all of the super energy that you are going to have, and how you’ll become the best athlete in the world, start lifting cars over your head, and get a perfect body.
So a couple questions arise:
Are these “energy” drinks really any good for you?
Do they actually increase your energy?
Do they really have some sort of magical energy formula?
Will they help you lose weight?
First of all, let’s look at what most of these energy drinks are usually made of. Most of them are simply carbonated water loaded with gut-fattening high fructose corn syrup (or other added sugars), caffeine, the amino acid taurine, and some crappy artificially-derived vitamins added for show to trick you into thinking there’s something healthy about these concoctions.
Let’s start with the high fructose corn syrup (HFCS). Well, here we’ve got empty calories that will go straight to your belly fat, and that are possibly even WORSE for you than plain old refined sugar. Some energy drinks use other added sugars instead of HFCS, but it doesn’t really matter, because they are all gut-fattening empty calories with no nutritional benefit.
Ok, so you say that they also have low-sugar or sugar-free varieties as an alternative to the HFCS-laden energy drinks. Yes, but now you have the problem of the harmful chemicals in the artificial sweeteners which have their own set of health dangers.
Another problem with artificial sweeteners is that there are some research studies that indicate artificial sweetener use leads people to inadvertently consume more calories and gain more weight in the long run… in addition to having a negative hormonal effect in the body. I won’t go into all of the details on that topic because that would fill up an entire discussion by itself.
Just trust me that artificial sweeteners and artificial chemicals in food in general, are ALL bad news for your body! It’s never a good idea to try to “trick” your body with artificial tastes.
What about the caffeine?
Well, first of all, caffeine doesn’t in itself provide “energy”. Technically, the only substance that actually provides energy is calories (from carbs, protein, and fat).
However, caffeine can be an aid for livening or waking some people up, by means of stimulating the central nervous system.
Instead of caffeine artificially added to some carbonated “energy” drink, I’d rather get my caffeine from a natural source like green, white, or oolong teas, which actually provide very powerful healthy antioxidants too!
Keep in mind though, if you’re a regular daily coffee drinker, you probably have some level of addiction to caffeine and probably wouldn’t receive too much benefit from the caffeine in an energy drink anyway.
Tip: try to drink more tea and reduce your coffee intake to only a couple days per week max to reduce your dependency on caffeine. Most teas contain much less caffeine than coffee, and some teas (such as green, white, and oolong) contain synergistic phytochemicals that work to slow the response of the caffeine that they do contain. This means you get a milder response from the caffeine in green, oolong, or white teas compared to the harsher jittery response that some people get from coffee.
Now what about that so called magical blend of taurine and B-vitamins that they load into these energy drinks?
Well, big deal…you get taurine in almost any protein source. And the vast majority of those artificially added B-vitamins are simply coming right out into the toilet in your pee. Vitamins are best obtained naturally from a REAL food source, not artificially added to some carbonated drink. Your body just doesn’t use fake sources of vitamins as readily as natural sources from real food.
So as you can see, in my opinion, I give all of these energy drinks a big time THUMBS DOWN! Don’t fall for the ridiculous marketing of all of these so-called “energy drinks”.

Use 50:50 real fruit juice:water mix with your protein powder recovery/workout drink. More info on a great range of protein and other food supplements SOON

Pain is a Symptom?

Pain Is Only a Symptom

Pain. It’s a powerful word that creates strong feelings. Think back to the last time you experienced pain. If you’re like most people, you probably remember some event that caused it—a paper cut, a sprained ankle, or a skinned knee. Most people believe that back pain operates the same way—that it’s caused by some isolated event. They “throw out” their backs, for instance, experience pain, and then have a back-pain problem. Since the pain happened rather suddenly, they imagine that if they can get rid of the pain, they’ll get rid of the problem. Like many things in life, the real story is more complicated. Back pain is just a symptom that can be caused by many different things. Two people can feel the exact same type of back pain for two entirely different reasons. If they were both to undergo the same treatment, one may start to feel better but the other may not. It all depends on why the pain exists in the first place. Let’s say you have a dog, and one night that dog comes in whining. You know he’s in pain, but you don’t know why.

Pain is just a sign that something is wrong.

Next, you may notice he’s limping, which is a good sign that the pain is probably in his leg somewhere, but you still don’t know what’s causing it. To find out, you need to do some investigating. Most likely, you would call your veterinarian and work toward finding a solution.
You would not, in most cases, give the dog a pain reliever or a massage and then forget about it. Even if your dog felt better the next day, most likely you would still want to be sure his leg was all right. Unfortunately, we don’t treat ourselves with the same consideration. Many traditional back-pain treatments focus primarily—if not exclusively—on just getting rid of the pain. In the process, they fail to identify the underlying cause of that pain.

Of course, it’s great to have pain erased or, at least, diminished. But easing the pain without solving the problem means one thing—the pain comes back. That’s why a lot of people seem to frequently “throw out” their backs and experience persistent, recurring back pain.

Pain Is a Message…So Listen!

Pain is your body’s way of telling you that something is out of balance, or “messed up” in some way. That may not be the technical term, but it’s the most accurate one I can think of! Through pain, your body is sending a message that something is wrong and it needs help. When the message is silenced but the underlying problem ignored, the communication has failed. Consequently, your body starts to “yell” louder by giving you more pain—recurring and more severe pain. Your body is trying to tell you something, but you aren’t listening!

The Three Big Myths About Back Pain

What needs to be emphasized here is that we can’t just focus on symptoms like pain. Instead, we must turn our efforts toward figuring out and fixing the underlying problem causing the pain. Before I explain the primary causes, however, let me start by dispelling a few popular myths.

Myth #1: You “Throw Out” Your Back.

When asked what’s wrong, sufferers almost always say something like, “I was doing X when I ‘threw out’ my back.”
Usually, some physical activity precedes the back pain, like picking up a heavy object, sneezing, bending over, or getting out of bed. The thinking goes, “Well, since I didn’t have pain before the activity, the activity must have caused the pain.” As you’ll see in reality it’s a bit more complicated than that. In many cases, a physical activity can trigger a pain episode, but by itself, it isn’t the underlying cause. Consider this example: Let’s say you fill a room with natural gas and then toss a match inside. You could say that the match caused the explosion, but it would be more accurate to say the match “triggered” or ignited the explosion. The better question to focus on is “Where did all that gas come from in the first place?” It’s very similar with back pain. A physical activity can trigger a pain episode, but it’s not the “fuel” behind it. If you don’t get rid of the underlying problem, then any number of things can “trigger” the pain.

Myth #2: Back Pain Means Something Is Wrong with the Back.

People usually think that if they have back pain, their bodies are suffering from some mechanical dysfunction. “Since my body hurts,” they say, “it must mean something is wrong with my body—something with the bones, the muscles, or the soft tissue that connects them.” While this is sometimes the case, it’s not the only underlying cause of pain. Other factors that originate in your mind (e.g., stress levels) as well as your diet (unhealthy foods) can cause severe pain episodes, even when there’s nothing ‘wrong’ with your spine, discs, joints, muscles, or ligaments. These factors also can exacerbate physically caused back pain, making it many times more painful.

Myth #3: The Current Pain Isn’t Related to Previous Bouts.

If you experienced a back-pain episode two months ago and another today, you’re likely to think these episodes are unrelated. Perhaps the last time it happened because you sneezed. This time you were moving furniture. For most people, the trigger that causes their pain episode is different on different occasions. Naturally, they associate the “cause” to the trigger and believe the episodes are unrelated. In fact, in the vast majority of cases, multiple back-pain episodes are usually caused by the same underlying problem—even if each pain episode had a different trigger. Let’s consider again the room filled with natural gas—a dangerous situation, no doubt. But the gas is the source of the danger, not the match, static cling, or a cell-phone ring that might create a spark to trigger the explosion.

The same is true when it comes to back pain. Once you’ve created conditions in your body, inadvertently or otherwise, that are ripe for an explosive bout of back pain, any number of things can set off a pain episode. Different activities that may trigger pain are only sparks igniting the gas that was there all along. There Are Two Types of Pain: Which Are You Suffering From? Though there are many back-pain conditions, such as sciatica, scoliosis, and a herniated disc, we can narrow them down to two basic categories: nerve-based pain and tissue-based pain. You may have one or the other, or you may have both. Some treatments will ease nerve pain, while others improve tissue pain.
Some might, in some cases, work for both. But determining the right treatment for your particular case can require some investigation. This is, incidentally, why so many back-pain sufferers find inconsistent relief.
Let me explain the differences between the two types of pain.
As the name suggests, nerve-based back pain is caused by a nerve that’s not happy for some reason. Typically, it’s being pressured, pinched, compressed, or injured in some way—usually by a nearby muscle or bone. For example, if a nerve is surrounded by or next to a muscle that’s unusually tight and inflexible, that muscle presses on the nerve, causing it to hurt.
This is common in sciatica.

If a nearby piece of bone, such as a vertebra in your spinal column, is out of position, it also might press on the nerve, causing pain. These bones themselves may be out of position due to an overly tight or inflexible muscle nearby. In other words, the whole process may start with a tight muscle but end with a nerve that’s irritated by a bone.

Nerve pain often, but not always, is felt as a burning, tingling, sharp, shooting, electrical, or numb sensation, or like “pins and needles.”

Tissue based pain, on the other hand, originates in the muscles, tendons, ligaments, or other connective tissues in the body. (Most commonly, the pain originates in the muscles.)
Think back to the last time you gave someone a neck or back massage. You may recall feeling one or more “knots” in the muscles. These knots are one of the main causes of tissue-based pain. One way to tell if a knot is really a knot, or just a bone, is to see if it exists on both sides of the body in the exact same position. If it appears on both sides, it might be a bone or part of a joint. If it only appears on one side, it’s more likely a knot.

This knot is more formally known as a “trigger point.” If you press firmly on it, it triggers pain. Trigger points also are known to trigger pain in areas of the body other than where they’re located, and this is called “referred pain.” A trigger point is caused in part by a pooling of toxins in your muscle tissue—which, in turn, is usually caused by damage to the actual muscle fibers as a result of an injury and/or excessive exercise or physical activity.
If you’re under a lot of stress, for example, your body’s natural tendency is to shift to more shallow breathing and to “freeze” parts of your upper body (clenched jaws and tense shoulders are a few examples). It is thought that this “freezing” reduces the amount of oxygen in your body and slows the circulation of blood in certain areas—such as your back. Without the optimal level of oxygen from deep breathing and without natural body movement to keep the blood flowing, toxins get “stuck” within tight muscle tissue. If this is allowed to
continue for a long enough period of time, a trigger point develops, causing pain.

Trigger points also might be caused by an imbalance in the diet. For instance, many people who have been led to believe they aren’t getting enough calcium may, in fact, be deficient in magnesium. Without magnesium, the body can’t process calcium as it should. Magnesium also is involved in the muscle-relaxation response, so if the body doesn’t have enough of it, trigger points are more likely to develop. Since proper muscle function depends on both of calcium and magnesium—and since they depend on each other for absorption into the body’s cells—an adequate, balanced supply (along with potassium and other trace minerals) is necessary for healthy, pain-free muscles. Studies have shown that supplementing with these nutrients can help ease trigger points.

Another way to really aggravate trigger points is to drink too little water. When you’re dehydrated, your blood doesn’t have enough fluid to flush out all the toxins and other biological waste that your body produces. Under normal conditions, the blood washes away all these waste products, moving them to the liver and kidneys, where they are eliminated from the body.
But if you’re even slightly dehydrated, there isn’t enough water in your blood to do a good cleaning job in the little spaces between the cells that make up your muscles. When this happens, you’re much more likely to develop trigger points—or if you already have them, they increase in size, severity, and pain.

Other types of tissue-based pain, such as pulled or strained tendons or ligaments, also can be caused by overuse.
While a sudden trauma or injury can pull a ligament—a very extreme form of overuse—doing the same type of moderate-intensity activity too many times can strain a tendon or ligament, too.

There is a fine line between using and overusing your tendons and ligaments. Similar types of sharp, shooting pain—a trigger point in the muscle, an inflamed tendon, or a compressed nerve—can be caused by entirely different reasons.

You also will see that if you don’t know what’s causing your pain, you could very easily choose the wrong treatment approach! You may already have an idea which type of pain you have. If not, just remember that you need to know what’s causing the pain before you can reasonably expect to get rid of it.

As mentioned earlier, most people think they “throw out” their backs and then experience back pain.

Now you know that this isn’t the case.

Are you running on empty when you train?

Running on Empty?

Every now and again someone mentions doing cardio workouts on an empty stomach….
Now, I say “cardio”, but really it was a metabolic resistance training session. The style of training I use in my bootcamps.
If you’re unfamiliar with the term, simply, metabolic resistance training is “cardio with weights” that could be actual weight or your own body weight or resistance bands.
I can tell when clients have not eaten, we get about 10 minutes or so into the workout and they look pretty tired (despite being really fit).

So’ I’ll ask them did they have breakfast?
“I didn’t eat anything for breakfast.”
– Why not?
“I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”
Oh dear – another hang over from Body for Life – a popular concept a few years ago…. And I must admit I used it in my Aerobic sessions.
Perhaps you still believe it can work for you. So lets have a look at the theory behind empty stomach cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast.
Seems to make sense, but research has proven this to be untrue.
Several studies have shown no difference in the source of the energy you use for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts.
In fact, one study showed the exact opposite—those who had a small meal first burned more calories and more fat than the empty stomach group.

How can this be?
The reason is rather simple if you think about it.
Try to run on empty and you’ll barely get through my workouts. Even if not eating beforehand allowed you to burn more fat (which it doesn’t), the major trade off is performance.
And why does performance matter? Well, if you can’t perform at an optimal level, then you are not going to be burning an optimal amount of calories.

The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available research. Perhaps they’re not aware of it, perhaps they just go by what the fitness and bodybuilding magazines tell them (bad idea); I’m not sure.

Whatever the reason, popular philosophy doesn’t always mean correct philosophy, and this is one such instance.
So I’ll leave you with some practical recommendations:
At the very minimum, have a couple scoops of whey before any morning workout. Or better still a properly balanced workout shake… you can swig it on your way here and finish it in the magic ‘hour’ after your exercise.
Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss.
Don’t have a crappy workout because you didn’t eat.
Research shows that’s not going to make a difference anyway.
Instead, eat and then dominate your workout!

Eat Clean Train Hard Expect Results jax allen © 15/12/10

Cheat Days from your Diet? Surely Not!

What Is A Cheat Day And Why Should I Use It?

Wow ! Quick Questions this week – so read on……

Cheat days being incorporated into more weight loss programs because of the success that these programs have achieved with it in their program.
The idea at first was to give you a mental break from your strict diet. Some programs are so strict that mentally individuals become tired and start to stray from their programs. Ultimately they “fall off the wagon” because it was too challenging for them to continue.
So many use the cheat day as a way to give you a break or a mental reprieve. It allows you to eat some of the foods you have been avoiding while on your weight loss program.

What some discovered with research is that something physical was taking place when a cheat day is incorporated.
When you diet by restricting calories and nutrients your body starts to deplete a hormone called leptin. This powerful hormone can influence weight loss or cause you to gain weight if manipulated in the wrong way.

When leptin drops you brain gets the signal that you are starving. Some call this ‘starvation mode’ and it triggers a series of other actions. Your brain sends signals to other hormones to slow down your metabolism, shed energy costly muscle and start storing the calories you eat as body fat.

A cheat day is important in this situation because by allowing you to eat more calories, more sugar, more fat, etc allows leptin levels to increase and calm down. By raising leptin levels back to normal a “We are not starving” message goes to the brain to stop storing fat to protect the body.

This allows you to continue to burn rather than store extra calories. Generally it takes a few days for the body to recognize the calorie restriction and the leptin level to start to fall, which is why a cheat day is often inserted somewhere between the 3rd and 5th day of a restricted calorie weight loss program.

One thing to be careful with this method is that 1 cheat day doesn’t turn into 2 cheat days and then 3 cheat days, etc, etc. Some individuals have a hard time getting back on the program the next day so if you use this type of program be careful to not fall into this trap.

Also remember that Alcohol is a fat burning FULL STOP – you may not burn fat for 3 or 4 days if you have more than 1 unit on your cheat days.

Most will look forward to this method and don’t mind getting back to the program the next day knowing that the next cheat day is coming in 3-5 days.

If you follow a strict calorie restricted weight loss program and don’t have a cheat day built in you might want to insert one every 7 days and see if it doesn’t help you with your weight loss. This can help if you have hit a plateau – BUT you MUST keep up the hard training to preserve your hard earned muscle (they boost your metabolism and give you your super sexy shape!)

I usually recommend a cheat day on day 7 (just ‘cus it fits in with a good roast dinner – but you might choose Saturday if that’s when you socialize) The closer you get to your goal shape you may have to insert your cheat day more often….

Let me know how you feel with a cheat day….. has it helped? Did you find it hard to get back on track?

Look for your before photos… you could become a Fitness Solutions Uk success story and win a FREE Month training in 2011 !!!!

You are receiving this as you are an elite boot camper – attending at least 3 camps per week and having your progress monitored regularly.

Jax Allen 22/11/10 ©

5 Essential Facts for 6 Pack Fat Free Abs

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs

1. Many so-called “health foods” are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat… yet the diet food marketing industry continues to lie to you so they can maximize their profits. Just think if these products worked “easily” they wouldn’t need to keep improving their products.

2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We’ll explore the types of exercises REALLY work in our sessions.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover your six pack abs. We create the exact types of unique workouts that produce 9x better results.

4. You DON’T need to waste your money on expensive “extreme fat burner” pills or other bogus supplements. I’ll show you how to use the power of natural foods.

5. Ab belts, ab-rockers, ab-loungers, and other Selly-Telly ab-gimmicks… they’re all a complete waste of your time and money. Despite the misleading adverts, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that “ab contraption”… they got their perfect body through REAL workouts and REAL nutrition strategies. Again, join Fitness Solutions UK and you’ll learn what really works.

Oh, and an extra one for FREE

beware Gyms that promise you real results from their
“Relaxing Workouts” – there really is NO such thing.