Recent figures suggests Britain is the fattest nation in Europe. Now there’s talk of the NHS paying for more weight loss operations. According Cancer Research poll in UK estimates that some people alone drink 4,000 calories in the run up to Christmas.
I am writing this as we approach Christmas and a New Year. It’s a time when people often put on weight. But whilst it can be a great time for food, family and fun, I don’t think it should be an excuse to put on weight. After all, lots of turkey or other lean meat and plenty of vegetables are good, not bad, for you. It’s all the extra snacks and particularly the booze that have the “empty” calories. It’s all about choice really. We live a much more sedentary life style now. I was reminded of this when I revisited Georgia.
Exercise is important, but you can’t exercise your way out of an awful diet. You need exercise and nutrition, working together. And talking about nutrition, it’s not just the total calories, but the quality of those calories and how much is protein, carbs and fat. “Fit not thin” is a good mantra and that’s about getting the right exercise and the right nutrition.
I find that many of my clients struggle to find the time to train. This is partly about time management and making use of peak energy.
Harriet Green, a businesswoman in the news recently, was famed for her early morning workouts.
I’m planning to set up a 5am club in the New Year. The idea is, working with a time management expert, to provide real motivation, effective exercises and positive energy.
I had a great summer time in Budapest. It’s a lovely city and I was impressed with the architecture, cafés and spas. My holiday reminded me how effective bodyweight exercises are for developing strength, power, balance and flexibility. I have included a selection of bodyweight exercises that you could try. Please see below.
Here I am, holding a human flag on the famous Chain Bridge, over the Danube. In my opinion, the hardest bodyweight exercise I’ve tried so far.
I attended development courses on Human DNA testing and its effects on sports performance at The Royal Society of Medicine.
I also went to the UK’s largest fitness event to pick up the latest fitness training techniques. Here I am with the American trainer, Todd Durkin.
I’ve included a sample of 12 bodywieght exercises, just to give you an idea.
I’m celebrating five years at as fully qualified fitness coach: Here are the five most common mistakes I see people making in the gym:
#1. Nutrition: it is no good exercising hard and eating stupidly.
#2. Boredom: no variety and no motivation
#3. Measurements: not measuring start point and progress
#4. Mismatch: between your goal and exercises you are doing.
#5. Incorrect form: not doing the exercises right, so you are not seeing the benefits.
Are you making any of them? Want to find out? I’m offering a free 30 minute nutrition and fitness review to celebrate my five years.
Please call me on 07531 701 638 or Email me on info (at) getbodyfit.co.uk
Video – 4 Key Elements to Achieve Great Fitness Results
In this video, Discover four most important factors to reach amazing results in fitness and nutrition.
- Firm Fitness Foundations
- Personal Fitness & Nutrition Plan
Want to know how much protein you should consume each day? Then keep reading this blog as we tell you all about it.
Protein is one of the three major nutrients that your body needs alongside fats and carbohydrates. The reason why most diets are based on increasing protein intake while reducing carbohydrates and fat is because protein plays a vital role in fat loss. Watch this short video as we ask our Health & Fitness advisor, Lloyd Chivandire, about recommended daily protein intake.
Protein mainly comes from animal sources – for example, meat, fish and eggs – but protein is also found in plants.
Examples of plant based proteins:
There is a difference between animal protein and plant protein – what we call complete protein and incomplete protein. The best source of protein are complete proteins, ie those which contain all the essential amino acids – the building blocks of cells – that the body needs. Only a few plant-based proteins are complete and these, typically, are the ones used in meat replacement products such as soya or hemp. But if you are not a vegetarian or are not concerned about eating animal-based protein, then go for those, because they have everything that your body needs.
You need protein for several reasons as far as fat loss is concerned. When you consume protein, your body releases a hormone called Glucagon. Glucagon is one of body’s most potent fat burners, without enough glucagon your body can’t burn lots of fat. Proteins provide amino acids, some of which are directly involved in fat metabolism. For example, there are two amino acids that you get from protein that form a third amino acid called L-carnitine. This is responsible for taking fat out of fat cells and delivering it to muscle cells where your muscles can burn it for energy. This makes protein essential for fat metabolism.
Other than protein sources like meat, fish and eggs, and plants like soya and hemp, you also get protein in the form of supplements. Some people don’t like to use supplements containing powdered protein because they think they are for muscle building and adding size. But that’s not true. Protein supplements are one of the ways of making up your Recommended Daily Protein intake to achieve your goal. Protein is not just essential for muscle development and fat loss. It is necessary for general health as well.
How much protein should I be should consuming?
The guidelines stipulate that for fat loss, an average person should consume between 0.8g minimum per kg of their body weight up to about 1.3g. People trying to build muscle or in extreme cases of diet, for example, can consume as much as 1.8g of protein per kg of body weight in total per day.
That is the general guide. Based on the numbers above, do you already get enough protein per day? The most important thing is to establish what your protein intake is at the moment and if it is less than that shown on the chart, then you know you have to increase daily consumption.
I found great free application to track your daily macronutrients, I recommend this to my clients too.
Thanks for reading this blog.