Archive for July, 2010

The power of Anti-oxidants

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 Oxygen (not the concert), with a combination of water is responsible for life on earth. However oxygen also plays a role in breaking down cells and substances. Rust on metal is due to oxidative stress. Its what turns a banana black (which shouldnt be eaten FYI). All life on earth is subject to oxidative stress. As oxygen breaks down cells in our bodies it produces free radicals, toxic by-products that are responsible for fatigue, disease and cancer. Anti-oxidants ofset the chemical ...

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CLA (Conjugated Linoleic Acid) – For Fat burning

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CLA is a non-essential fatty acid, found in beef and dairy fats. (Anything  “non-essential” cannot be produced by the body, but has to be sourced in food). CLA has been shown to cause a boost in the metabolism resulting in a lowering of bodyfat (or an assistance in achieving lower bodyfat). In higher doses it has been shown to support lean mass. What this means is that usually when you lose weight your body goes “catabolic” (which means to breakdown, ...

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Acetyl L-Carnitine

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L-Carnitine is a supplement found in muscle and organ meats. Its main function is in metabolising  fatty acids to produce energy in the mitichondria (main body of cells). It seems that the more carnitine you have the more effectively you will produce energy from bodyfat, leading to more bodyfat being burnt per day/bout of exercise.  It was never made clear or fully tested that an excess of carnitine (past what we produce with a healthy intake of meats) would lead to increased ...

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Benefits of Creatine..

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Creatine is a great supplement for anyone looikng to make an performance advancement, whether it be to lift heavier,develope more power for speed, or to develope more muscle (which will ultimately raise metabolism to support bodyfat reduction). Creatine had some bad press a few years ago, which is a pity because it is a natural occuring substance in the body (ie. not bad at all!). People just tend to smear things they dont yet understand.

Creatine is produced in the liver, pancreas and kidneys. When creatine ...

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Products to look out for!

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The following products are available in stores like Tesco etc. Theya re higher in Protein than their pork counterparts, as well as having alot less saturated fat. They’re emade by Ballyfree, and while not being an ideal for weightloss breakfast, its a very good option for those weekends where you feel you may slip. You wont have as far to fall!

                                  

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Typical 1200 cal Low Carb Meal Plan

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Alot of people are getting a recommended intake around the 1200 calorie/day mark, so I have set out an exact plan of a typical days nutrition.

Breakfast  (300 calories)

  • Porridge Oats (30gms) + 1/2 Skimmed Milk (80ml)+ 1/2 Water                  —   19gms Carbs  , 140 cals
  • Protein Shake (30gms) or Seasoned chicken breast pieces  (50gms)          —   15-25gms Protein  , 80-100 cals
  • Milled Flaxseed (12g – in/out of porridge)                                                              —   5gms healthy fats, 60 cals

Snack  (200 cals)

  • Handful of mixed nuts (20gms)                                                                                    —  10gms of healthy fats, 100 cals
  • Chicken/Turkey slices ...
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The Importance Of Strict Diet

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Many people who start training feel, that as they are doing physical activity and burning calories they can wait a while to get serious about their diet. You can go for a jog for 30 minutes and burn 300 calories. Alternatively you could have eaten 300 ham and cheese croissant last week. There is little difference.. aesthetically (forgetting fitness benefits), you are still 300 calories lighter (Roughly 40gms of bodyfat).

In a weightloss situation your calorie deficit is everything. The training you do is ...

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**Ketosis-Moderating your Fat intake**

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If you are following the ketogenic diet I have given you the necessary calorie guidelines. One thing to remember about ketosis is where your energy is coming from. During ketosis your body is powered by dietary and body-fat. So, the less dietary fat you eat, the more will have to come from your body. So, to speeden results, you can begin to drop your fat intake. The body does not perform well purely off bodyfat (look how week people who have gone ...

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Ketogenic Food List

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This is a list of foods that have 10% or lower carbs. Keep all non-green vegetables in moderation. You do have 20-30gms of carbs/day to play around with, but if you aim for 30 you will most likely take in 40-50gms. Aim for 0, and you will be under 20. Thats how it seems to work, remembering there are some amount of carbs in absolutely everything.

Meats
Bacon , Beef , Calf Liver , Chicken , Cornish Game Hen , Duck , Goose ...

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