#2 low carb lunch
1. Are You Deficient?
1. Vitamin D
Don’t Cheat a Diet
I’m not sure how many times I’ve written or read this, but it’s true. The dietary system or nutritional framework that you choose to employ is far less relevant than your level of compliance within it. The reality is that most nutritional approaches have very similar principles, the overriding one perhaps being that you need to eat within your calorie requirements, being in a deficit if your goal is weight loss.
Fitness Truths: the three reasons you’re not burning fat
Most systems will assume that most of what you consume comes from decent sources, with the key messages being to drink more water, eat your vegetables and get enough protein. Regardless of what you choose, the bottom line is that you’ve actually got to do it, consistently.
Don’t Skip a Workout
Cheating on the gym is the same as cheating on your diet: it doesn’t work. Again, most approaches and systems will share common underpinning principles, such as prioritising resistance training for example, so what you choose to do is far less important than you actually doing it consistently.
The simple way to think of nutrition and exercise when it comes to changing your body shape and composition, is that your diet will look after fat loss, while your training or exercise will look after your muscle mass – think toning – and cardiovascular health. Both are important.
The bottom line is that you need to turn up three times per week, focus your mind on the task at hand, and give it a good go.
Do Invisible Training
Invisible training is a term I borrowed from a well-known coach in professional sports, which refers to various recovery and regeneration strategies, or the things that we do outside of the gym that often go unseen.
Fitness Truths: three reasons you’re not burning fat
I use the term in general fitness circles to describe the exercise or movement that we do outside of our structured workouts – that is, activity that keeps the systems ticking and burns additional calories. Things such as walking to work, taking the dog out, playing tag with the kids, taking the stairs, swimming a few lengths on holiday, and all of the other things that you do not record or perhaps think of as exercise, but are actually equally, if not more important than, your scheduled sessions.
Written by -Claude Vacassin is founder of W10 Performance,
Your Results – What Do They Mean?
You’re losing scale weight but also losing muscle mass….
This suggests a couple of solutions…….
A. You need to exercise much harder to maintain your lean muscle. You see, your body will drop muscle when you reduce calories, because muscle demands more energy to maintain than fat stores. The only way to avoid this happening to you is to exercise very hard – to the point of failure and exhaustion – so your brain believes there is a threat that you may need your muscles in order to escape! Try interval training – but it must be High Intensity Training.
B. You have reduced your total calories by too many, forcing your body into starvation mode.
Take a good look at what you are really eating – you can eat MORE and drop fat!
C. You need to increase your lean protein so that you can build, repair and maintain your hard earned muscles. If protein is low, you will train hard and not see any body shape changes!
D. You’ve gradually reduced calories, meals and snacks over a long period of time and think that exercising harder or more often you’ll see results once more.
What you don’t realise is that you have trained your body to exist on less and less food. You may have to gradually increase total food and more importantly nutrition quality to boost your Fatloss hormones before you see any results.
All these situations will be much easier to manage if you keep a detailed food journal, plan shopping lists and menus each week. This may sound like a bit of a drag, but you will see results and learn what works for you much faster.
Most importantly measure and weigh every month.
If you train with me I can do this any Saturday, before or after class or before or after any workshop.
Eat Clean. Train Smart. Expect Results.
Is Your Diet Really Healthy? Pt. 1
Identify and remove nutritional deficiencies
Mission Impossible Plan….
Most people think they need a complete overhaul at first.
“I have to cut out sugar… and dairy… and carbs… and saturated fat.
Plus I have to eat more protein… more healthy fats… and more vegetables.
Not a lot of fruit, though.
I have to start drinking lots of water too.
And exercise… maybe a 6 am boot camp… yeah.”
I don’t know about you, but I get exhausted just thinking about changing all this, all at once. Let’s call it the “Mission Impossible” approach.
After coaching many clients over the years, I’ve come to realize that the Mission Impossible approach isn’t just difficult; it’s misguided.
Because a complete overhaul rarely addresses what’s making most people feel bad in the first place.
Often, people struggle with how they look and feel because their physiology doesn’t work the way it should.
This can be hormonal imbalances, but it’s more often dietary deficiency: not getting the right nutrients, in the right amounts, to get the best results.
Dietary deficiencies, therefore, are the first red flag that something’s wrong.
Just how common are dietary deficiencies?
The research in this area is pretty telling. A study published in the Journal of the International Society of Sports Nutrition showed that it’s really hard to get all the essential vitamins and minerals from food alone.
This study analyzed 70 athlete diets. Every single diet was deficient in at least three nutrients. Some diets were missing up to fifteen nutrients! The most common deficiencies?
Another study, also published in the Journal of the International Society of Sports Nutrition, showed that people following one of four popular diet plans (including Atkins, South Beach, and the DASH diet) were also very likely to be micronutrient deficient, particularly in six key micronutrients:
A study at University of Western Ontario, of nearly 600 fourth-year exercise and nutrition undergraduate students showed less than 10% met the minimum standards for a “complete, balanced diet”. Like the other studies, they were missing such nutrients as:
omega 3 fatty acids
Bottom line: Dietary deficiencies are very common. Chances are, you’ve got one, no matter how good you think your diet is.
That’s a problem because when you’re deficient in key nutrients, your physiology doesn’t work properly. And when your body doesn’t work as it should, you feel rotten.
Just how important is this first step?
Energy levels, appetite, strength, endurance, and mood all rely on getting enough of these essential nutrients. When you don’t get them, things break down.
That’s why you can eat “clean”, go Paleo, avoid meat, lower your carbs, or count calories – you can do “everything right” nutritionally – and still feel lousy.
You need to identify your red flags from the very beginning and start eliminating them, one by one.
What are the common nutritional red flags?
Here are the most common deficiencies I see with new clients:
water (low-level dehydration)
vitamins and minerals
protein (particularly in women and in men with low appetites)
essential fatty acids (95% of the population is deficient here)
To find out where you stand-
A). you could get your diet analyzed by a dietitian
B). you could also record what you eat each day and enter it into an online diet calculator like the ones at Fitday or Livestrong.com.
Or – let me do a quick survey of what you’re eating, analyse your body composition and measure where you are now.
From there, I can advise you better towards
– eating more of the protein-rich foods you prefer;
– drinking more hydrating fluids;
– taking in more essential fats (through the use of fish or algae oil);
– eating more foods rich in the vitamins and minerals you need most.
Without any other advanced screening or crazy dietary changes, you will start feeling better. You will lose fat and gain lean muscle. Feel more motivated. And your workouts will become easier and better.
The power of removing nutrient deficiencies
Here’s just one example (of many): Research in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.
Also, a paper published in Nutrition Reviews shows that giving children fish oil and a multivitamin improves both their behavior and intelligence scores. (Who doesn’t want a smarter, better-behaved children?)
That’s the power of removing nutrient deficiencies. When our bodies don’t have the nutrients they need to do their work, we all suffer.
But as soon as we get these nutrients, we thrive.
Book your Nutrition check up NOW
If you’re training with me you get this included with your plan.
If you’re local you can message or text me to book
07831 680086. Jaxallenfitness@gmail.com
Fees: £25 initial assessment. £20 follow-ups
Eat Clean. Train Smart. Expect Results
Low Carb Options
A low carb diet really only work for 5 to 7 days at a time
before your thyroid and leptin levels react negatively to slow your metabolic rate
and suppress fat burning hormones.
As you can see it can be a double-edged sword. Too many carbs at the wrong time and you’ll store fat, no carbs and your metabolism will slow and put a stop on your fat loss efforts.
You need to get a little “sneaky” and cycle your carb intake to maximise both your health and long term fat-loss.
In fact, it’s mandatory that you use high carb days and even your favourite
cheat foods when using his system.
You’ll use your favourite carbs to:
1. Stimulate the hormones that control your body’s ability to burn off stubborn belly fat
2. PREVENT the metabolic slowdown that causes plateaus when trying to lose weight with a traditional lower carb “diet”.
3. Double the fat-burning effect EVERY time you exercise
The end result? You rid “dieting” from your life forever and AVOID rebound
weight gain once and for all.
Many people damage their metabolism with excessive low
carb dieting, I’m a big believer in keeping carbs in your diet.
If you want to
learn more I will run another workshop soon.
Eat Clean. Train Smart. Expect Results
The Follicular Phase
The follicular phase is shown to be a more anabolic time overall allowing women to engage in more cardio based exercise with less chance of losing muscle as well as derive enhanced lean tissue gains from weight training.
Follicular phase (Days 1-14)
30:40:30 macronutrient intake (carbs:protein:fat).
This is more of a standard ratio of foods.
A far cry from the high carb diet of most western diet, though.
Strength & Conditioning.
3 times weekly full body traditional weight training
(squat, bench press, back row, shoulder press) you’ll get this with me on Metabolic Rest based training days.
4 sets of 10 using a 8-12 rep max. Remembering to go heavy and fail for best results rather than light and never cause any changes.
5 days per week steady state moderate intensity cardio (40-60 minutes).
If you know me well, you might be shocked at this. But, studies suggest this is the right time to use cardio. I would add that I don’t endorse running – too repetitive, too much impact – use a bike or better still a rower even better a swimming pool! (Spin class is too intense, we’re talking lightly puffing, warm and a bit sweaty – look at the jogging, skipping elite athletes and competitive body builders do – fasting cardio – that’s before breakfast)
After 30 years of teaching Aerobics, Step, Spin I know that I don’t need to add Cardio into my mix – but then I’m in a different hormonal phase now.
I do however adjust by nutrient mix.
More soon when we’ll look at how HRT and the contraceptive pill effects your fat loss efforts.
Eat Clean, Train Smart, Expect Results.
Reduce Sugar intake too!
Earlier this year I bought a MagicBullit and I love it. Ever since seeing a demonstration I’ve wanted one. I chose it because it came with 6 ‘carry with you’ cups with lids. So, no looking for a glass or extra washing up. You can also make a soup and heat it in a micro at work with the clever steamer cap. Another way to avoid sugar and sweetener filled energy/ protein bars when you don’t fancy a packed lunch.
My main nutritional weakness is not eating enough green vegetables. I buy them, but get sick of simple steamed cruciate veggies, I prefer a good leafy salad with shredded beets, but it doesn’t fill me up!
With my new goal of reducing processed sugars, I wanted to do that by drinking a daily green smoothie. And I also wanted to upgrade my big, noisy blender. So, I bit the bullet (pun intended) and searched Amazon for a Bullitt mixer, and it’s been great. It’s so easy to clean, you can’t make too much so no worries about gaining weight – which many people do when they turn a healthy green smoothie into a pudding by adding much fruit.
I’ve been keeping my recipes fairly simple and very low sugar. Here is the recipe I’ve been using most.
1 cup unsweetened almond milk
1 serving Vanilla Low Carb protein powder
2 cups chard/kale/spinach mix (or sometimes just spinach)
2-4 ice cubes to thicken/chill
This green smoothie is delicious and keeps me energised all day.
You can get bigger Bullits – but the temptation is to increase your portion size, or try to save it (these mixes must be enjoyed immediately) otherwise you will waste the leftovers!
Eat Clean. Train Smart. Expect Results
Are we getting fatter simply because we make bad choices?
Are we simply eating too much AND choosing NOT to move enough?
Is the food industry producing addictive foods?
Is our environment overfilled with food?
If you’ve ever tried that – and it’s just the same as restricting calories. You lose scale weight for a while, but as soon as you sat normal amounts of food the weight likes back on!
You will gain fat quicker than ever…
So. What do you do? Try again? Just to prove that you are a failure at trying to ‘diet’. Probably you’ll give up.
Strangely, that might be the best thing to do….
A 20 year study where chimpanzees were given a calorie controlled diet actually GAINED 30% weight every decade!
[Proc Biol Sci 278(1712):1626-32.doi:10.1098/RSPB.2010.1890]
So, PLEASE please don’t blame your will power (I don’t believe it exists)
It’s expected that MOST (60%) adults will be obese by 2030!
[Journal of Preventative Medicine – 32:5. Pp536-570, June 2012
Over the coming decade sits expected that more people will due as a result of Obesity – 120 Million- that’s more than 3 times the number if ALL deaths from ALL wars since 1900.
Our government is about to start yet another scheme to pay Ives people as they lose weight! Offering free gym memberships didn’t work – I believe this will be another massive waste of money.
Obesity is much more than simply poor food choices or being a couch potato !
Here’s my recipe…..
Start by banning ‘Diet’. ‘Lite’ and ‘Low Fat’ foods.
Eat real food
Avoid anything with added sugar
If you can’t pronounce the ingredients don’t eat it.
3 simple meals everyday
2 snacks – no sugar or salt
Eat protein at every meal – and snack
Drink more water
Eat fruit daily
Eat more veggies than fruit
If you don’t want to eat it DONT but it
Eat processed, convenience foods less
Go for long, slow relaxed walks every week – or more.
Learn to relax
Switch Off your tech 1 hour before you go to bed
Get better quality sleep
You see it’s more about lifestyle and attitude than calories in and calories out!
Be happy, don’t stress and your body will heal itself if you give it half a chance and the right stuff!
Eat Clean. Train Smart. Feel Better!
Why I Eat 7 Walnuts Every Day!
One-quarter cup of walnuts, that’s about 1 oz for instance, provides more than 100 percent of the daily recommended value of plant-based omega rich fats, along with high amounts of copper, manganese, molybdenum, and biotin
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods
Walnuts may improve sperm quality, help with weight control, and offer support for brain health and type 2 diabetes
All good arguments to include them in your eating plan too!
They also make a great snack as long as you prepare your daily portions.
Don’t make the mistake of carrying a big bag with you, it’s too easy to mindlessly eat a weeks worth!
Eat Clean, Train Smart, Expect Results.