Eating hints and tips

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Meal frequency

For fat loss we should be aiming at 5-6 smaller meals per day. This results in an increased metabolic rate which helps us burn body fat more effectively at rest.

Portion size

Larger meals should be consumed earlier with portion sizes decreasing slightly as the day goes on(use calories/meal as a guide). Larger meals earlier will help drive your energy levels through the day and make it less likely to over eat in the evenings

Shaping your macronutrients daily

Carbs – higher amount of carbs should be consumed earlier in the day(breakfast, morning tea, lunch) and should decrease moving into your later meals

Protein – intake can stay consistent during your day but needs to be lifted during later meals(afternoon tea, dinner, supper) to counteract the dropping of carbs from those meals

Fats – daily intake should be consistent during the day to help balance your blood sugar levels and keep energy levels even

Timing your eating around your training

Weights

meal  <———–1 hour———- workout———15-30mins——-> meal

  • Eating 1 hour before maximises energy levels without risk of discomfort from eating too soon or…. well… vomiting during a session
  • Eating 15-30 mins after helps to begin the muscle repair process, especially with a high protein meal or a protein supp or shake

Cardio(for weight loss)

meal  <———–2.5 hour———- workout———1 hour——-> meal

  • Eating 2 hours before give your body time to process food and goes closest to replicating a fasted(empty stomach) cardio session. The ideal time to maximise fat loss during cardio is on an empty stomach as your body tends to use more body fat as energy
  • Eating 1 hour after gives your body time to capitalise on the caloric after burn created by you cardio session

In a nutshell – theses are only a couple of tips, I will share a lot more in future blogs, but these are a few of the initial areas I will cover with fat loss clients when they first start with me. Any questions just shoot a comment through and ill try my best to answer them.

Happy eating team!

 

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Fat – the good, the bad and the ugly

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Key points about good fats

  • they regulate body temperature
  • they help transport vitamins and minerals around the body
  • they boost male testosterone and sex hormones
  • balance out your blood sugar levels
  • increase bone density
  • increasing good fat helps fight high cholesterol, heart disease and lower blood pressure

Omega 3 and 6’s are known as essential fatty acids that keep your body functioning normally and promotes good health.

Omega 3 –

  • flaxseed oil
  • fish oil
  • chia seeds
  • walnuts and walnut oils
  • fish roe
  • cured and cane dish(smoked salmon)
  • seafood
  • soy beans and spinach

Omega 6 –

  • vegetable oils
  • nuts and seeds
  • low fat meat cuts – chicken, beef, sausages
  • low fat dairy product – milk, cheese, cream
  • eggs

 

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Bad fats contribute to a range of health issues, such as causing inflammation which has direct links to heart disease, stroke, diabetes, and other chronic conditions, while even small amounts of bad fats consistently being consumed can have bad long term effects

Bad fats

  • saturated fats – non lean meat cuts – chicken, beef, pork, lamb, non lean dairy – milk, cream, cheese, butter,
  • trans fats – deep fried food, doughnuts, pies, cookies, cakes, crackers, margarine, popcorn

In a nutshell – the analogy that I like to used when explaining fats to clients is that of a car engine. Imagine your body as the engine and fats as the motor oil that keeps everything running smoothly. Regularly including good fats into your diet is like changing the oil in your engine everyday, where as high amounts of bad fats is like never changing the oil, and your engine won’t run as efficiently as you want it. And while fat intake affects body composition and fat stores, let me cast your mind back 20-30 years ago(if you are old enough to remember) to a time when the world went on the low/no-fat buzz, a lot of consumer products adopted low fat alternatives. Fast forward to now, and the number of obese people around the world is at its highest level ever. The point here is that we were looking at the wrong suspect in fat where carbohydrates were the secret bad guy causing our population a lot of problems. So while some fat is bad for you, not all of it is, and if we can get out of the mindset that ‘fat is bad for us’ and educate ourselves on fats then I’m sure we will all have a better relationship with fat moving forward.

Happy training team!

 

Protein(e.g. peanut butter) – the secret to fat loss….

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Key points about protein

  • Protein is the building block for lean muscle in the body
  • Protein is not stored in the body like Carbs, so it needs to be replaced in the body regularly
  • Protein keeps you fuller for longer reducing cravings for snack items

What protein is good for us?

  • Lean meats such as chicken, turkey, lamb, beef, veal, pork
  • many types of fish and seafood
  • dairy products such as yogurt, low fat milk, cottage cheese and egg whites
  • Nuts
  • protein supplements can be helpful

Non – animal protein sources

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In a nutshell – As mentioned earlier, protein that is not used is not stored anywhere in the body, any excess is disposed of as waste, so protein can be used to fill the gap created by consuming less carbs to achieve fat loss without the fear of carrying that extra body fat provided it is a clean and lean source of protein(if you consume too much protein however, you will know, because you may find yourself on the toilet)

Protein supplements are ideal post workout to help repair muscle tissue immediately after a training session.

My personal recommendation is that protein makes up 35-45% of your daily calorie intake for fat loss, as this means the majority of calories consumed will not store on your body

And peanut butter. Eat peanut butter. Incase you missed the encouragement, eat peanut butter. YUM.

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Happy training team!!

 

The C word…. Carbs….

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First things first, carbs are NOT the enemy!!!!!

Here are some important points about carbs

  • They are essential for energy
  • building lean muscle tissue
  • maintaining normal bodily function
  • no low fat carbs are necessarily bad for you
  • requirements vary from person to person, due to activity level, body type and lean muscle mass

Carbs are the main source of energy for the body. Once consumed they are converted to glucose in the bloodstream which produces an insulin release. Carbs then store in our muscles and liver, which we refer to as our “carb tank”. Our bodies activity levels post consumption dictate how we use this energy.

1) Carbs consumed + body is active = energy is immediately burned

2) Carbs consumed + body is not active = energy is stored as fat

The ‘carb tank’ acts like a fuel tank for your body. If your carb tank is full then your body is primed to execute whatever type of training you are ready to do, if your tank is low then performance is not optimal, and your body will revert to using fat stores as energy.

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  • Good carbs = high in carbs, low in fat and sugar
  • bad carbs = high in carbs, fat and/or sugar

Simple carbs vs complex carbs

Simple – create an insulin spike in your system that will quickly cause a crash in energy as well as being low in fibre and nutrients e.g. white bread, sugar, white rice, candy, cookies, chips

Complex – create a slow release in insulin and a sustained energy boost, are more filling, are higher in fibre and nutrients and boost the metabolism e.g. whole grain bread, brown rice, quinoa, nuts, seeds, oatmeal, fruit and vegetables

How Carbs work regarding fat loss

As I mentioned above, think of carbs like gasoline and your body as the car, only difference being you want that gas tank to be empty by the time you pull into your driveway at the end of the day, so its about having gas in the tank when you are about to training or do any strenuous activity, conversely you want to keep just enough in the tank to keep you going while you are sedentary, say at work or you are just not up to much.

 

Happy eating team!

‘Obese’ now out-number the ‘over weight’

In a recent study in the US, researchers have found that the number of people classed as ‘Obese’ now out numbers those classed as ‘over weight’.

In this worrying international trend, the combination of decreased physical activity and an increased reliance of convenience food have been named as contributing factors. With today’s modern and busy lifestyle, people are under more time constraints and don’t take the time to prepare a more nutritious food base

Following the publishing of these results, there have been increased calls in NZ for a sugar tax to be imposed on food supply chains that supply high sugar foods to the market.

Amongst industrialised nations, France and Japan had the lowest increases in obesity, with researchers citing less of a departure from cultural eating habits.

In 1975 the number of people classed as ‘obese’ was 105 million worldwide, while last year that number was 640 million people, an increase of 510%, while it is predicted that by 2025, 1 in 5 people will be classed as ‘obese’.

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There are a lot of scary looking numbers in this article, the scariest idea for me from a personal point of view is the pre-disposition of these kinds of health habits to children. Choices that parents make for their children on a daily basis can create the idea in the heads of kids that those habits are just a normal part of life, when in reality they shouldn’t be. We wouldn’t go around telling our kids that global warming isn’t real and that caring for the planet doesn’t matter, because we will leave the planet to them and we want to leave it in the best shape possible. So why then do we not do the same when it comes to our kids nutrition?

Over the next few weeks I will be posting about nutrition, from calories to macro-nutrients, to portion sizes, timing of meals through the day and a whole bunch of other hints and tips so that you can increase you knowledge and help fight the obesity epidemic that currently threatens the health of our population at large.

Box Box Box!!! 5 benefits of boxing training

 

Boxing to get fit, lean and strong is now a massive part of the health and fitness industry.

Boxers are well known for being some of the fittest athletes in any sport in the world, and between the hand and footwork, core stability throughout and other technical points, its very easy to get a good workout by working in pairs with focus mitts(as in the video clip) hitting the heavy bag or associated training like skipping and agility work.

The best thing about boxing I’ve found is that anyone can do it, and while some people are initially hesitant to get involved, usually after a few minutes I’ve not found a client that doesn’t enjoy it!

And lets face it, people love to punch stuff right???

Boxing is the foundation from which Ive built this brand, so I incorporate it into all my clients programmes.

Here are my top 5 benefits of boxing training

  1. Increase in muscular strength – when boxing your whole body is engaged, and I like to think of it starting from the ground. This is where your power comes from, so your feet and legs are your power generators. That power is transferred thru the core(abs, lower back and glutes) and the upper body(chest, back, arms) are where this power is expressed. With the repetitive nature of boxing these muscle groups are constantly active and help to build muscle size and strength
  2. Increase in cardio volume – As mentioned above, boxing is repetitive in nature, and with that in mind the more of it that you do, the more capacity your lungs have to get oxygen into the bloodstream and to your muscles, the higher level of activity your body can perform. And because boxing is more of an interval based cardio workout, workouts can be shorter and have similar if not better outcomes as long steady state cardio workouts like running.
  3. Improvements in body composition – with the combination of an increase in strength and cardio volume, your body will no doubt see the physical benefits of this work. While “fat loss” can be a different focus altogether, boxing can definitely be an effective way to trim and lean out.
  4. Other physical benefits of boxing include – better hand eye co-ordination, improved strength of the posterior chain(lower back, glutes, hamstrings), increased core strength and improved reflexes
  5. STRESS RELIEF!!!! – this I’ve found is a big one for some of my clients. We all know that stress can get the best of us, be it from work, home, finances etc, what better way to take out some of that daily stress by pounding on a heavy bag or whipping out some fast clean combo’s on the focus mitts!!!

 

If any of this has stirred you into trying some boxing then go to my contact page and book in an appointment, or simply google around your area for a local boxing gym. I promise you won’t regret it!