The Cons of Carbs

em>The Cons of Carbs

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1. Carbs spike insulin levels and elevate blood sugar. It’s almost impossible to burn body fat in the presence of high insulin levels (hence – the catch 22 above)
2. Consuming too many carbs over lengthy periods of time can lead to a lot of fat spillover which leads to excess fat storage. Think obesity, heart disease, diabetes, etc.
3. Carbs (especially processed carbs) are the most abused nutrient from both a health and fat loss perspective.
4. Excess carb intake creates a lot of water retention, which leads to a soft look so it makes you look and feel bloated.
5. Processed carbs hide nasty fillers and chemicals that can potentially lead to severe health challenges. We call these obesity additives.

Now you can see why people think you can just cut out carbs to lose weight.

Obviously there’s a lot more to it because we need carbs to stay healthy and keep our metabolism happy and burning fat.

Additionally, low carb diets really only work for 5 to 7 days at a time
before your Fatloss hormones -thyroid and leptin levels – react negatively and slow your metabolic rate and suppress fat burning.

More next time on how to put things together for successful Fatloss.

Eat Clean. Train Smart. Expect Results

Jax

Menstrual Phase Training PT 3

Oral contraceptive pills.
How do they effect fitness & Fatloss?

Progestin only OCPs show a greater tendency to cause weight gain in studies.

Traditional biphasic OCPs show less of an effect illustrating increased metabolic rate along with increased energy intake.

HRT in menopausal women indeed seems to result in weight gain, but does seem to spare the belly fat accumulation that can occur in menopausal women. This may be due to reduced amounts of estrogen and progesterone and their anti-cortisol impact. Remember cortisol encourages belly fat.

As stated previously, much of the impact of female reproductive hormones is a mute point if background insulin levels are too high. Their influence seems to be exerted only under low carbohydrate intake and consistent training states.

So, to take full advantage of this kind of phase training plan you need to ideally control your blood sugar level and be able to train consistently.

Eat Clean. Train Smart. Expect Results.

Jax

Menstrual Cycle Phase Training PT 2

Part 2
The Follicular Phase

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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)

Diet.
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.

Training Schedule.
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.

Cardio
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.

Jax

Green Smoothies- Why?

Improve Nutrition
Improve Fatloss
Reduce Sugar intake too!

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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.

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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)
1/2 avocado
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!

Enjoy.

Eat Clean. Train Smart. Expect Results

Jax

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Why I Eat 7 Walnuts Every Day!

Why I Eat 7 Walnuts Every Day!

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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.

Jax

100% FREE 21 Day Trial

“Are You Ready to TRANSFORM Your Body and Reach Your Peak Health, Fitness & Nutrition Goals In a Supportive Group Environment?”

If the answer is YES, get in touch NOW!

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Introducing the 100% FREE 21 DAY TRIAL with Me Where You’ll Discover…

GROUP PERSONAL TRAINING!
Led by me, at my private studio you’ll enjoy small group training that’s both fun and challenging to give you the rock solid results you desire the most!

100% COMMITMENT TO YOU!
I am 100% committed to help you reach your goals through the use of inspired motivation, true accountability, and healthy relationships

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HIGH QUALITY WORKOUTS!
I’ll make sure you not only get individual attention during all workouts, but also get the highest quality of workouts complete with proper form and powerful techniques! Personalised warm-ups, pre-hab and homework plus essential rest and recovery sessions.

DIVERSITY & INTENSITY!
In order for you to get the best results, I’ll mix things up to give you a wide range of workouts. This way you’ll avoid the boredom and results plateau you normally get from standard group workout plans.

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NUTRITION & LIFESTYLE
I offer leading edge, science based programs to balance your hormones, hunger, cravings and boost your energy levels too! You’ll learn about the nutrition your body needs for health, understand portion control, supplements and much more through my Weekly Simple Nutrition Course.

“Finally achieve the real results you’ve always dreamed of in a fantastic group environment with friendly like-minded people just like you!”

Weekly Schedule : http://www.jaxallenfitness.com/weekly

Eat Clean, Train Smart, Expect Lasting Results!

Jax Allen

Proud London Olympic Torchbearer

Email jaxallenfitness@gmail.com
Text 07831 680086