Posted by: Patrick MacKeogh
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When “dieting” everyone always go for the protein and the fibre (meat and veg) while reducing sugar intake. More often than not the protein and fibre just cant add up to enough calories to sustain healthy function, so your metabolism drops. Add healthy fats (oily fish, oils, avocado, seeds, olives) into your diet to make up the calories while depleting sugars. Your blood ...
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A great example for Personal Trainings Clients to see how we do it.
Not by any means perfect, but the strategy for fat lean and lean muscle support are there. I kept to my goal of 1% a week this week (haven eaten the following). This is a busy weeks eating, with realistic strategies and issues to overcome.
Pink indicates a training day and green a non training day (or low intensity cardio). The blue numbers are there to reference what Ive ...
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What I ate the last week…
It can be a big help to my Personal Training clients to have an idea of how I eat while trying to burn maximal fat.
– Non Training Days
Breakfast was usually 2 full poached eggs with spinach, and a third a cup of natural granola with same amount of natural Greek style yoghurt and some blueberries. When I could I’d add some meat (lean bacon/ham/chicken) or smoked salmon into a 4 egg white/ 2 yolk omelette. Animal protein ...
Continue Reading →Posted by: Patrick MacKeogh
I’ll be performing a 6 week training and nutrition plan thats just as much for you as for me. Well not a plan really, Im just going to make it up as I go along. So I’ll give you details on everything I do and why, and my trai…ning regime as it unfolds. Im about 13% bodyfat at the moment, and the aim is 7-8% in 6 weeks. I’ll show you how I controlled my inflammation to maximise ...
Posted by: Patrick MacKeogh
A lot about my trip to Manchester has been based around appropriate hormonal regulation in controlling your inflammation, and its link to elevated Cortisol (stress) levels in our modern society.
Inflammation hinders fat loss, support fat gain, makes you catabolic (breaks down muscle), supports growth of cancer cells, lowers testosterone levels, causes bloating, muscle soreness and tightness, it inhibits muscle recovery and physical performance. So across the board its pretty important to not only your physical appearance but your general longevity. ...
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What does pushing yourself mean?
For the everyday person its about just attempting, whether its even just getting to the gym, making the healthy food choices.
But what do we think pushing yourself means?…
Its about getting in and driving in hard. Physical adaptions happen when expanding into unfamiliar and uncomfortable territory, and it makes sense right? People adapt, especially in extreme circumstances, but where does the real physiological change come from?
The answer is in pushing yourself. Whether its a hypertrophic (muscle building) ...
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These are not tips for drastic weight loss, they are tips for dramatic fat loss! Forget the scales and go by how you look and feel. Our top 10 tips for keeping off the Xmas pounds in December and January are:
1. Metabolise!
Our first tip for January takes place in December. Do whatever strength training you can, if its not a class you could even do 100 push-ups and 100 squats (take as much rest needed to complete the sets) every couple ...
Continue Reading →Christmas is all around us, but so are runny noses and phlegmy coughs, so here are a few tips to keep you fit and full of energy over the Christmas season.
1. Keep The Body Working
Enjoy your time off work over Christmas, and enjoy your treat meals and feasts, but don’t slack to a terrible degree. People passionate about training will continue to do so to some degree through December, and will be all better for it come January. The metabolic ...
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How to turn Christmas Binging into a fitness positive
Christmas is around the corner again, and similar cycles are coming into play. In November we always see an increase in fitness activity as people try to tone up for the party season. This boom then usually comes with a drop come mid-December as people get busy shopping and getting liquored up for Christmas. I wouldn’t dare deny people the right to booze and feast over the snowy season, it’s our God ...
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