Archive for August, 2010

Fat Storing hormones!! Cortisol (Bad!) and Leptin (Good!)

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Quite important in bodyfat regulation is hormonal balance. The main main hormones effecting this balance are Cortisol and Leptin.

Cortisol:
Cortisol is a hormone released by the body in times of emotional, physical or mental stress. Cortisol effects by the body by super-charging your cravings for sugary or high fat foods. It is also responsible for the increased storage of bodyfat, especially around the stomach. Your body releases Cortisol to get the energy needed to handle this new stress. So stress ...

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Green Veg, Natures Cardboard Box

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When attempting to keep calorie intake down there is always one complication that will throw a spanner in your motivation, metabolism and all-round progress.. HUNGER.

As stated in the next Post (above), going a long time without food (hunger) or very small meals can cause stress on the body, releasing cortisol (more above). So fill your stomach with fibre in the form of green veg, which holds the least calories per gram of fiber consumed. Thinks of green veg as being like ...

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Combined Movements for Extra Benefit

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Alternating between 2 moves can give great variation when looking to improve different physical attributes. Here I show an example of how you can combine a Clean and Press with a snatch to develope strenght, size, core strenght, power and cardiovascular output in one exercise.

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Watch Out For Cream!

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Half of healthy eating is knowing what to eat, the other half is knowing what not to eat. One of the most fattening every day ingredients is cream, which is enarly one thrid saturated fat (which is likely stored as body fat). Try to avoid any sauces with a creamy texture, especially in soups. Any soup with “cream of -” in the title is best avoided. A 250gm serving of cream of Muschroom soup could be as fatteing as 2 Mars bars!!  ...

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Protein Supplements

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Before anything else, remember that protein supplements are… supplements. You supplement them to your natural protein intake to help you reach certain amino requirements. They are not meant to be your exclusive protein source.

Proteins are broken down in the body into amino acids, the building blocks of muscle fibre. So, it could be said protein is muscle (put very simply). When you are eating a steak you are eating an animals muscle, so the main nutrient present is protein. It ...

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Straight Back Alignment

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Hydration

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It has come to my attention that I have not documented the importance of hydration (thank you Claire), so I’ll give you the low down on the clear stuff.

Water balance is important in maintaining our bodies metabolic functions (metabolism), and while it is false that more water boosts our metabolism, it is true that a lack there-of can lower it. So during the day, and especially while exercising we lose water through various fnctions, which I’ve pulled from a water bottling site would ...

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My 5 Golden Rules….

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To live in Gods image…

1.   Thou shalt have protein in every meal

2.  Thou shalt use fibre (veg) to stave off hunger (hunger releases fat storing hormones)

3.  Thou shalt not eat carb after 6pm, unless needed for late training (when carbs are utilised)

4.  Thou shalt go for scrabble board instead of snack when bored (boredom leads to hunger.. FACT!)

5.  Thou shalt eat 5 meals a day to keep metabolism strong and stave off hunger

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Easy Peasy Protein Snack

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You’ve probably heard me say (and if you havent I’ll say it again), every meal/snack should contain protein, and in the perfect world of waistline reduction every snack should be purely protein. Protein is the most thermogenic macronutrient (supplies more heat to body during digestion).

Heres a snack thats purely protein (pretty much), and that you can play around with based on different flavours.

Put simply, you can either bulk pre-cook (for the week) or purchase 100%  chicken breast pieces, and sprinkle with this to add ...

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