The Pros of Carbs

The Pros of Carbs

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1. Carbs are muscle sparing. In other words, they preserve and prevent the breakdown of lean calorie burning muscle tissue.
2. They provide energy to the brain and the body.
3. They help spark our metabolism and keep it elevated to prevent metabolic slowdown and keep fat-burning hormones at optimal levels.
4. They fuel vitally important metabolic processes in the body that can help us exercise harder and recover faster.
5. They stimulate insulin, which leads to a very anabolic/muscle building environment (this is kind of a catch 22 as you’ll read next)

Rat Clean. Train Smart. Expect Results

Jax

#3 Clean Eating But How? – Lean Protein

Lean Protein

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Lean proteins are low in fat, calories, cholesterol and are great diet foods that are also clean. Most often, people who eat clean food purchase naturally fed and organic animal proteins to avoid added chemicals and growth hormones. For leaner options, the National Heart Lung and Blood Institute suggests trying turkey and chicken instead of beef, egg whites instead of a whole egg, beans and fish fillets.

#2 Clean Eating But How – Whole Grain

Whole Grains-

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Whole grains are excellent for controlling weight and are considered a clean food. Naturally low in fat, whole grains are grains that have not been refined and provide exceptional levels of fiber, selenium and magnesium, according to the Mayo Clinic. Nutritional and delicious whole grain products include barley, brown rice, buckwheat, millet, oatmeal, whole-grain breads and pastas and wild rice. Many clean eaters choose sprouted grain breads for even more nutritional benefits.

#1 Clean Eating – Sounds Great But How ?

Clean eating is simply “eating REAL food”, whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up today’s standard diet. These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: “if man made it, don’t eat it.”

Fruits and Vegetables

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Fresh fruits and vegetables are loaded with health benefits and abundant in flavor. Not only do fruits and vegetables lower your risk for heart disease and stroke, they also lower blood pressure and help with digestive problems. Fruits and vegetables are also low in calories. Harvard School of Public Health suggests nine servings, or 4 1/2 cups, of fresh fruits and vegetables. Go for an assortment of colors when creating meals because different colors are markers of various nutrients and antioxidants.

Why Metabolic Blast #1 How to Avoid Fatloss Plateau

Why Metabolic Blast -#1
It AVOIDS Exercise Adaptations (weight loss plateau)

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Just in case you didn’t know, your body is smart. SUPER smart.

And it can adapt very quickly to old school weight loss methods.

There’s actually a name for it. It’s called the “Adaptive Response” and it can be your greatest fat burning enemy unless you know how to overcome it.

If you’ve ever experienced a weight loss plateau, or the scale just won’t budge, then you know exactly what I’m talking about.

It’s usually pretty simple to lose the first few pounds. But then it gets tricky and requires more of a strategy as your body starts to adapt and plateau.

And you’ve probably discovered (like I did years ago) that fat loss pills, crash diets, endless cardio and ‘selly telly’ gadgets are ineffective, outdated, and pretty much a waste of time, energy and money.

In fact, these methods are the primary sneaky culprits that are responsible for thousands and thousands of people gaining their weight back after they lose it.

Believe it or not, your body will even “adapt” to trendy interval training if you’re not careful.

However, my smart-simple, 12-minute exercise strategy is specifically designed to burn off stubborn fat, flatten your belly and eventually give you VISIBLE abs – WITHOUT ANY type of exercise adaptations or weight loss plateau.

You can discover exactly how to double the effects of your workouts so they work in synergy with your diet if you join one of my workshops or exercise programs.

Next workshop. Saturday 4th May 10:00 – 14:00
Kicks off Fatloss Fortnight to get on track, eat clean, benefit from intermittent fasting and learn how to train smart.
£25 inc refreshments.

Www.jaxallenfitness.com
Jaxallenfitness@gmail.com
07831680086

#8 of 10 Strategies for Fat Loss and Healthy Eating on a Budget

#8 of 10 Strategies for Fat Loss and Healthy Eating on a Budget

8. Learn the “Clean 15” your least contaminated foods, with few or no contaminants. If you’re going to buy non-organic, these are your best bets.

Here’s the thing: You can always earn more money, but you can’t put a price on your health. You can’t put a price on setting a healthy example for your kids.

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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What’s For Dinner Tonight?

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Cook bone in pork chops just a minute a side until golden brown.

Mix Cider vinegar, lemon juice and honey to form a vinaigrette used to de-glaze the pan becomes a tasty, quick sauce.

Thinly slice sprouts, apple, carrot and anything else you fancy as a crunchy salad ( warm if you like) to serve alongside your juicy chops.

Little plug for our home grown, free range, Gloucester Old Spot chops here – £3 for 2… Just right for dinner.

I like to serve mine with root vegetable mash, yum.

Eat Clean, Stay Lean, Feel Great!

Jax x

What’s For Dinner Tonight?

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How did you get on with hitting your rainbow food target yesterday?

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A recent survey stated that in the UK most of us have about 7 meals that we rotate, no wonder we get bored and turn to sweet, fatty treats!

Think about the proteins you usually buy, could you change things up a bit? I think you could.
I promised that today we’d look at a different way to select your ingredients….. Well, how about their nutritional value?

Proteins can be ranked by their value – for example Aquatic protein trumps terrestrial!

I hinted earlier that you can choose your proteins to ensure you get the best nutritional value and variety from them, so here’s a simple rule of thumb.

Swimming beats flying, Flying beats running, Running beats growing out of the ground.

So, go for shellfish, then fish, then poultry, then free range pork, lamb or beef, then vegetable sources, you won’t go far wrong.

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So, think prawns and pear stir fry with some vegetables,

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maybe a few gluten free noodles and you have fantastic, quick meal. Eat with chop sticks and if you’re like me that will slow you down a bit, a stop you eating too much!

Enjoy, Jax

Eat Clean, Stay Lean, Feel Great!