5/5 Fat Loss Truths – Fats

5/5 Fat Loss Truths

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When it comes to fat loss nutrition, there are only five important things you need to think about.
Don’t be put off by confusing advice, expensive meal replacement schemes or slimming clubs that keep dependent on them. You need to learn how to control your own diet, gradually lose body fat and keep it off for good! No more rebound weight gain. EVER!

5th – to support your metabolism, gradually replace your bad fats with healthy ones.
Adding coconut and olive oil, avocados, raw nuts, raw seeds, and fish oils rich in Omega 3 and even grass fed butter will speed metabolism and you’ll lose more fat than ever before.
For your next meal add healthy fats – dress cooked foods with olive oil, roast your veg with coconut oil or add avocado to your salad, wraps, soups and shakes.

Hope you enjoyed this little series – losing body fat doesn’t have to be as difficult as many people would have you believe.

Jax

2 The Dark Side of DOMS!

2. The Darker Side Of Muscle Soreness

Yes, sore muscles can feel good. In more ways than one. It’s sensory validation of a hard-fought workout.

A pat on the back, if you will.

But do you want to be sore all of the time? I know I don’t !!

Muscle soreness has been shown to be associated with decreased strength, power, range of motion and neuromuscular function.

Ultimately, that constant soreness will have a negative effect on your performance.

If you’re not careful, and push yourself too far too fast, or for too long, you can cross the threshold of Rhabdomyolosis.

If you follow the Crossfit debates, may be familiar with the term.

Rhabdomyolosis occurs when you’ve damaged the muscle tissue to such an extent that it breaks down completely.
Not a good thing.

However, that’s the extreme end of things. And ground only walked by an irresponsible coach and uninformed trainee. Since you’re reading my blog, you don’t fall into either of these camps.
So no worries.

More next time….

4/5 Fat Loss Truths – Grains & Greens

4/5 Fat Loss Truths

When it comes to fat loss nutrition, there are only five important things you need to think about.
Don’t be put off by confusing advice, expensive meal replacement schemes or slimming clubs that keep dependent on them. You need to learn how to control your own diet, gradually lose body fat and keep it off for good! No more rebound weight gain. EVER!

4th– to lose fat in a healthy way, gradually INCREASE your veggies.
Start replacing grains with greens. When you do this, you’ll get more fibre, vitamins, and minerals.
Think about swapping potato, rice and pasta with a side salad, and choose raw, steamed and roast veggies also include veggie dressings, sauces, soups and chips.

Next time we’ll talk about

Follow my blog and you’ll never miss a post.

Thanks Jax

1. Why Are Your Muscles Sore?

1. Why Your Muscles Are Sore After A Workout

Muscle soreness occurs when you do something different.

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And by different, I mean anything outside your norm.

That could be ANYTHING.

1. Performing an exercise you’re not used to.
2. Performing an exercise you’re used to, but at a depth and speed you’re not — slower or faster for example.
3.Performing for a duration you’re not used to — more continuous time, less rest, etc.
4.Performing a volume you’re not used to — more weight, more reps, etc.
5.Performing an exercise with more restrictions — improving or degrading your alignment, for example.
Change a single variable in a common equation and you just might be sore the next day.

Technically, it’s called delayed onset muscle soreness (DOMS for short). And it’s thought to be a result of microscopic tearing of the muscle fibers.

The amount of tearing — and soreness — depends on how hard and how long you exercise. As well as what type of exercise you do.

And yet, muscle soreness is often seen as a sign of doing things right.

Those jelly-legs you feel when attempting to go up or down stairs signal the onset of an adaptation process, which is helping you to grow stronger and improve endurance.

“If I can feel the soreness in the muscle, it means it’s working and I’m on the right path. If I can’t feel it, then I must be doing something wrong.”

It’s not quite that simple – more next time ….

Did You get A Good Workout Today?

Did you get in a good workout today?

Let’s talk about muscle soreness and what it means … Today, and all week we’ll look at the issues that surround training intensity and effect.

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How do you know whether it was good or not?

There are many ways to judge…..

1. Did you break a good sweat?
2. Did you do more than usual?
3. Did you get a good burn on?
4. Did you decrease your time?
5. Did you increase your distance?
Some of these are more subjective measures than others. But that doesn’t mean one is a better or worse way of judging your physical activity.

While numbers are an objective way of judging and mapping progress, how you feel matters, too.

And, interestingly, a lot of us — especially beginners — judge a workout by how they feel after the session has ended. Both immediately and for the next several days. And this is despite how much effort they put in or what their form was like!

For a metabolic effect you must hit a few targets..
Heat – you must get hot ( some of us don’t sweat much)
Burn – muscle burn
Heavy – overload your muscles
Hard – intensity must be high.

More next tomorrow …….

Eat Clean. Train hard. Expect Results

Jax

3/5 Fat Loss Truths – Carbs

5 Fat Loss Truths

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When it comes to fat loss nutrition, there are only five important things you need to think about.
Don’t be put off by confusing advice, expensive meal replacement schemes or slimming clubs that keep dependent on them. You need to learn how to control your own diet, gradually lose body fat and keep it off for good! No more rebound weight gain. EVER!

Today we
3rd – to create the right environment for fat loss, gradually DECREASE carbs.
You eat less sugar and starches – like processed grains. Eating too much of these foods can wreak havoc on your bloodstream, increasing hormones that lead to fat gain.
Look at the amount of sugars and starchy carbs you eat with your meals. An adult male should eat less than one fist size portion of carbs, a adult female should take in about half that amount.
You should cut down on both kinds of carbs – foods with added sugar like fizzy and still drinks, juices, sauces, dressings, sweets, puddings and other processed foods. Starchy carbs that are processed like pasta, bread, cake and also potato and rice.

Next time we’ll look at grains and greens!

Follow my blog and never miss a post.
Thanks Jax

#3 STOP Cheating For The WRONG Reasons

#3 STOP Cheating For The WRONG Reasons
#3 STOP Cheating For The WRONG Reasons

There are SPECIFIC reasons you should cheat…and there are specific reasons you should not cheat. In order for you to keep making progress with your fat loss goals, you must understand the difference.

For example, if you have no energy or drive when you move and exercise, this is a good indication you may need to “spark” your metabolism with a cheat meal or a cheat day.

If you’re always feeling cold or getting the chills a lot during a long bout of dieting, this is a clear indication your metabolism is slowing down and you may need extra cheat food calories. Strategic cheating will heat you up in a healthy way and stoke your metabolism to get fat loss moving again. This usually happens in leaner individuals and doesn’t mean every time it’s cold outside you have an excuse to cheat!

But the most important reason to reward yourself with cheat food is to reboot fat burning hormones like leptin and provide a metabolic spark for your thyroid. When you cut calories and start losing weight it takes less than one week before your thyroid activity slows and leptin levels drop off significantly. Strategic cheating is the fastest way to manipulate and reset both of these fat burning hormones pushing them back up to healthy levels.

The minute your thyroid activity and leptin levels return back to normal you’ll instantly experience an increased metabolic rate and continued fat loss. But again, it only works if you know how to eat cheat the right way. If you don’t, this entire process will backfire on you and you’ll keep taking 2 steps forward and 3 steps back week after week. There’s NO quicker way to give up altogether than trying hard for no results.

That’s why I’ve spent the last five years perfecting a way to use your favourite foods for faster, permanent Fatloss.

The biggest nutrition breakthrough takes all the guesswork out of long term dieting once and for all.

If you’re local you can book a FREE session with me to understand why and how to go from here.

Eat Clean. Feel Great
Jax

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