Archive for May, 2010

Training while Im away

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Here is a list of links to exercises to do in place of our sessions, while Im away for the long weekend. Compared to the sessions we have in studio, we are looking to maintain muscle mass as opposed to really pushing forward. The idea is to follow the same rep range I have you doing in gym. If you are at home and dont have weight, then just do reps to burn. I know some of you have access ...

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Cyclical Ketogenic Diet

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This diet is for anyone whos primary goal is to drop bodyfat. The CKD is an adaption of the Ketogenic Diet to minimize muscle atrophy (breakdown of muscle), which will happen if you arent eating the right calories at the right time, in order to support muscle hypertrophy (muscle gain, rep range 8-15). Muscular actions (anaerobic) are run off carbohydrates, never fats. So to perform resistance training you must have carbs in your muscles. If you were to follow the ...

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Counting Calories

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Here is a link to an online calorie counter to help you in measuring nutrient values against quantity. The main reason why I havent put this up before, or dont refer people to one is becasue most foods you buy will have nutritional information on them. This used with a kitchen scales will give you an exact measurement. All online calorie databases are very general, giving intakes on standard american food. But thats not how we are going to eat anymore is it?  ...

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The Ketogenic Diet – Low to No Carbs

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The ketogenic diet is the scientific term behind things like the atkins diet and the bacon diets and so on. They are essentially fad diets that dont bode well high high intensity training like you will be doing with us, as the diet doesnt fully support adequate recovery. This diet is only for short term (1 week to 6 weeks), and dont expect to be too happy in our sessions, you will be exhausted! The Yourfitness diet guide I gave ...

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Healthy Snacks

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Here are a few lunch/snack ideas for a healthy low-carb diet.    The nutrient is labeled as mainly providing:  (P) for Protein,    (C) for carbs,   (HF) for Healthy Fats  ,  (F) for Fiber

—  Chicken strips (P), hummous (HF), avocadoe (HF+F), Cherry Tomatoe (F) salad

—  Ryvita (C+F) , Smoked Salmon (P+HF) ,Cottage Cheese (P+C), Spinach leaves (P+F)

—  Cottage Cheese (P+C) , sliced apple (C+F) , sliced strawberries (C+F)

—  Non-fat yoghurt (P+C) with Blueberries C+F+antiox) , side of seasoned chicken breast (P)

—  Cottage Cheese ...

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Interval Training

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If you have found that you wouldnt find a 30 minute jog/walk as challenging its time to step it up. Interval training involves cycling exercise pace/intensity to create a high/low wave effect on your heart beat. To fully understand how it works you must understand the RPE scale (Rate of Percieved Exertion). The RPE scale is an imaginary scale where you describe exercise hardness from 1 -10. Imagine 1 as being very easy (light walk), and 10 being the sprint for ...

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Exercise Outside Studio Sessions

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I have drawn up an easy to understand graph to show recommended exercise on days outside your Personal Training sessions. There are 3 variations to suit whether you train once, twice or 3 times a week. Four exercise sessions per week is recommended to maximise results, while allowing enough time to properly recover. Those well into a training cycle, experienced, or not on a low carb diet may be able to train a fifth time (if they can!). All the ...

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Counting Calories in Anabolic Window (for those looking to lose weight!!)

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(Note this doesnt effect people looking to gain, as they have the carb allowance). It has come up about portion size during the anbabolic window. It is hard to say what the body needs after various sessions. There are many variables icluding, size of muscles worked (legs bigger than biceps), size of individual, and how hard trained. I say you need carbs always in the morning, and either at lunch or before/after training. In my calorie guidelines there is allowance for ...

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0% Fat Yoghurt

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This is a pic for those of you looking for the 0% Fat Yoghurt we.re always on about. Not sure where its available but we find it in Tesco

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Sample Shopping List for Strict Dieting

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Meats/Poultry/Fish

– Primarily cooked or uncooked Chicken/turkey. If packaged %100 breast           -Protein
– Fillet of Salmon/Mackerel or other Oily fish                                          -Protein + Healthy Fats
– Lean cuts of Beef or Pork Steak. No mince (unless steak mince)                    -Protein

Fruit + Veg   (all primarily for Fibre)

– Spinach
– Any green vegetables, lettuce, brocolli* (mangetouts a good snack)
– Onions, tomatoes, red/yellow peppers
– Apples, Mandarins, Bananas (after training)

Dairy etc.    (Contains Protein, but limit due to carb levels, dairy can also cause bloating!)

– Low Fat ...

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