What We’re Normally Eating

Loads of you are now back on the training and healthy eating for the new year, and have been asking what we are eating a normal day. As we normally try and log most of our training and diet it would be easier to just take a random day and lay it out. So here they are:

Luke’s

Breakfast 1
4 whole eggs scrambled.
3 slices of back bacon.
150 grams of baby button mushrooms.
all cooked in butter)
Protein shake made with water.

Breakfast 2
2 Raw tomatoes
50 grams of green olives
Quarter pot of full fat hummus
2 Espressos
Handful of cashews

Training
2 hour road ride based on HR zones
Zone 1 = 7%
Zone 2 = 10%
Zone 3 = 15%
Zone 4 = 65%
Zone 5 = 8%

Post training food
Protein shake
2 oranges
chocolate recovery drink


Lunch
200 grams of boiled broccoli
175 grams of pork chops cooked in sesame oil and 5 spice
1 yellow bell pepper cooked with the pork
1 Espressos with MCT oil


Dinner
200 grams chicken breast - roasted
100 grams of cherry tomatoes - roasted
1 large red onion roasted
Spinach salad with mozzarella and balsamic vineger

Snack
Full fat cheddar cheese 4 slices
Table spoon of hummus
10 red grapes
10 almonds

Si's

Breakfast
3-4 Scramble eggs with butter
Smoked salmon  
Half a red grapefruit
Linseeds
Multivitamin
Double espresso with coconut oil
Ton of water

Snack
Almonds/Brazils

Lunch
Spicy Chicken
Roasted peppers. courgettes and aubergine
More coffee

Training - (running/cycling)
1-2 hours
Zone 4-5 where necessary
1-2 Flapjacks

Post exercise recovery shake
Turkish Lahmacun if it's been a tough session!

Dinner
A stack of Chilli con carne (no rice)
Fresh fruit
Glass of red wine

As you can see it’s nothing too dramatic. We’re not too concerned about calories, but mainly the quality of food we eat when we’re hungry. The main thing to take from this is we avoid refined sugar, wheat and make up our calories with good quality fats. If you’re trying to make a start on eating healthier and losing some weight just start by cutting out sugar for a week, then start getting rid of the wheat the week after that, you’l be amazed at how quickly start feeling better and losing weight. Or even better and go back and take a look at our old blogs on Ketogenic Eating, and the 30 Day Slow Carb Challenge. Or even better book in for a session where we can take you through it


 

How to stay on track this winter

When the sun shining and a potential summer holiday is on the cards, it will feel significantly easier to maintain weight, fitness and health.  Come this time of year, the clocks have changed and it’s comfort food, central heating and TV all the way.  Check out BourneFit’s top tips on staying on it this winter..

sports massage bournemouth

trails like these are great year round!

1.  Plan your training now for Spring.

Fitness does not come overnight.  It takes week on week of hard work and careful preparation, so with this in mind train now for the shape you want in April.  Top athletes do what they call ‘base training’ through the winter, some of the longest hours and strength training which pay dividends in Spring.

The same works for weight loss – ever thought of losing weight in May/June only to find it’s suddenly August.  Too late!  Start now..

2.  Training outside? Get some decent gear.

Running and Cycling seem to be more popular now than for a while as they are easily accessible.  Having the right gear makes a huge difference to staying warm and potentially lighting up the forest/beach trails.  Consider investing in the following – then get out there and use them, you’ll love it.

  • Tights – so cozy, even for the guys
  • Windproof anything – especially jackets
  • Buff scarves
  • super warm gloves
  • GPS devices and Heart rate devices- hours of fun and stats when you get home
  • A head torch
  • Bright lights and fluro in general

personal trainer bournemouth

3.  Weight training

As mentioned, weight training is well planned in the winter months, as we tend to be out more when the weather is good.  We could all do with improving strength and the darker months are a great time to do this.

4.  Book some events

There are some great (sometimes muddy) outdoor events ranging from xmas 5ks to extreme events like tough mudder.  Book them and pay for them to keep you focused.  It’s very rarely too cold to go out!

 

Need more help?  For Individual or Group Personal Training visit the website www.bourne-fit.co.uk and get in touch

The Beast – How We Dragged Ourselves Around 12.5 Miles of the Purbeck Coastline!

So as some of you might know we decided to take part in this years Purbeck Beast…..and it did exactly what the name implies. We had heard lots of stories about the hills, steps and treacherous terrain, but we thought to ourselves “How bad can it be?”…………

So a couple of Sundays ago on the 1st of September we made our way to Corfe and parked up in a field. It was pretty nice weather for running, still cool and no sight of wind or rain, but the ominous feeling set it when we saw who we would be racing against. Everyone else was is team colours for their running clubs, and then there was us….stood in Barefoot shoes and old cotton t-shirts…..we definitely didn’t look the part. This was made even more obvious as runners studied the map intently, making comparisons from the year before and the slight changes to the course. We on the other hand looked at the map, looked at each other, looked back at the map, shrugged and headed to the start line……true professionals!

runWe took the 5 minute walk to the start line, and it was packed, 425 runners bouncing on the stop, talking strategy and comparing anti-chaffing creams. Quick briefing from the marshals then BANG, the race began, months of training now had to pay off! The first priority was to get away from the congested pack at the start, so we shot hell for leather down the outside avoiding the ditches. After a very short and quick section of downhill on road, we then turned off and began the first uphill. This helped spread the pack out, and took us back around to the first bunch of spectators……this would be that last time they saw us looking fresh and happy.

The course then undulated for the next few miles, then we hit the first long uphill. A rocky broken path that continued up for about 15 minutes, it then flatten off and on to grass, then back to another 10 minutes of climbing……Brilliant! We then had a pretty technical and very rocky long section of downhill, this was the one downside of the barefoot shoes. Our feet took a battering for the next couple of miles until it leveled. The general pattern of climbing followed by descent continued until we hit the coast. There were some short steep climbs on the coast followed by some long windy flats, this was a relief on the legs, and the views were incredible.Footpath_ascending_Houns-tout_-_geograph.org.uk_-_1633014 (1) After hammering along the coastal paths for a few miles we reached Chapman’s Pool, a few hundred steps down, followed by a few hundred steps up…..This was brutal! Negotiating the steps down was treacherous enough and pretty draining, the way up was hideous. All ready very tired legs walking up a few hundred very steep steps, and to make life worse, at the top of the steps there was still a couple of steep climbs…..We will never moan about a flight of stairs ever again!

We then started heading away from the coast, the paths seemed to flatten out a bit more and the climbs became less sharp. We began a gentle climb into Kingston, sadly this gentle climb seemed to last for about 30 minutes, and really finished off the legs. We then made it into Kingston, and awaiting us with some encouragement was Bex, Michelle and Charlie. We pulled our shorts up to look like “proper runners” and shot past until we were out of sight…then we got back to breathing out of our arses again! We then had our last drinks station, necked a gel and saw Corfe Castle on the horizon, a huge relief! The last couple of miles stayed fairly flat, couple of steepish climbs and loads of stiles to climb over. We started recognizing things from the start of the race so knew it wasn’t too far. We turned a blind corner, around an old wall and there it was…the finish line!

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We crossed the finish line in an official time 1:50:41, putting us 108th out of 425 runners. We had beaten our target of going in under 2 hours and surviving! The Garmin at the end read 12.47 miles with 2017 feet of climbing in total. We then made out way to the nearest pub for some well deserved lunch…..the journey was slightly interrupted by a spot of cramp in the car which required some road side massage, but we don’t really wanna talk about that! The rest of the day was a blur, and naps were both had on the sofa in front of the tele. The legs remained trashed for the next couple of days, but as they recovered we slowly began to forget about the pain of all those hills and started talking about what we would do differently next year…………………….

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So that’s next year sorted then!

Kind Regards,

Luke and Si

The 30 Day Body Challenge….Week 2 Results.

photo 1So pretty much half way through, and haven’t murdered anyone for a Mars bar yet, so all is good! Last week went pretty well, training’s beginning to return to normal and energy levels are at an all time high. I kept to the same meals and routines, this has stopped me from over thinking to much about meals. I found the problem was when trying to add as much variety as possible to meat, vegetables and legumes, you end up letting loads of fresh food go to waste and forcing yourself to eat things you don’t like. Stick to things you’re allowed to eat and stick to the things you like…..it keeps it easy and effective! Cheat day I really went for it, donuts, ice creams, pub lunch, fizzy drinks, A whole slab of chocolate, chips and dips, rice pudding. Based on the measurements I took the day before and the today, the cheat day made no differences to weight loss! Just have to stick to the rules on the cheat day… if you have a perfect week there is only so much damage you can do between 1 pm and bed time on the cheat day!

So What’s the Issue with Caffeine?

Now I know I’ve gone on about caffeine a lot, and it is a bit of a double edge sword when it comes to health and weight loss. It is a stimulant and increases metabolism with can aid weight loss, and when consumed before exercises it increases performance and increases the rate glycogen can be converted. These benefits don’t outweigh the downsides though! Caffeine drives up blood glucose which in turn increases insulin sensitivity making you more likely to gain weight. Its also suppresses appetite, this is great in the short term, but this coupled with rises in blood sugar mean your appetite and cravings will come back with vengeance!  Caffeine is known to increase the production of the stress hormone Cortisol. This hormone plays havoc with weight loss and recovery, by slowing your bodies ability to use fat as an energy source. It also slows the rate of recovery as less glycogen can’t be stored in the muscles and liver when Cortisol  levels are high. To sum it up, if you’re a real caffeine junkie (like me) it’s best just to cut it out completely and let your body get used to living without it. For those that can take or leave caffeine, I would restrict it to it to just 30 minutes before exercise. This will aid performance and will also be flushed from the system in a shorter time.

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Week 2 Results

So here they are:

Weight – 76.5 kg

Chest – 107 cm

Waist – 83 cm

Body Fat – 11.1%

So compared to the starting week that’s:

Weight – 1.7 kg drop

Chest – 1 cm drop

Waist – 3 cm drop

Body Fat – 1.8% drop

Now I know these numbers don’t seem like massive reductions compared to the tv and magazines results we all see of “10 lbs lost in just 1 week!!”, but it’s all relative. Body fat percentage and waistline are the most important measurements to look at. A 3cm reduction in my waist line and 1.8% drop in my body fat, actually is about 40% to my target goal, so its all going in the right direction. If you’re trying this yourself, always make sure you work on percentages of you targets, this will give you a better gauge of how you are doing. Or for more advice and nutrition, training and how to track your progression, book in for a session and BourneFit

More to come next week guys, or search BourneFit Personal Training on Facebook and Twitter!

Luke

The 30 Day Body Challenge – Week 1 Results!

photo 1So it’s one week in and I’m feeling good! I’m not gonna say the first few days were easy, but it was all definitely maintainable. I’l take you through how the end of the week went first, the will get to the nitty gritty of what this week has done to me!

Days 5 and 6

Now these two days have their issues, and that’s because they’re Friday and Saturday….the most tempting days of the week!!!!! All of Friday was fine, standard morning routine as I mentioned in my last post. Little bit of circuit training, followed by some chilli and mixed vegetables for lunch, then the evening rolled round…..eeek! Now this is were it gets difficult, the secret is to keep your routine and eat as normal! I was meant to be going around a friends, and I knew this would normally feature dinner and snacks. It sounds really simple, but you just have to be good…..I kindly neglected dinner and had a beef stir fry before! The big hurdle I’ve overcome is the appetite…..it’s easier to say no to snacking now the urge to eat had gone. I will admit this was hard at first, but by about day 4 and the drop in appetite was huge! Cracked on with Saturday like any other morning, not having to go to work was the big difference. As great as having the day off is, the devil makes work for idle hands. I was out and about all day and temptation is everywhere (especially when the suns out and everyone seems to have a ice cold sugary drink or an ice cream in hand), but again the main difference was the temptation is more psychological. Decent lunch of fajita chicken and roasted veg and didn’t have the common urges for the sweet and savory stuff. Had a 10km trial run in the early evening, and it was horrible! My body still hasn’t adapted to not having the instant energy from the sugar and simple carbs. My time wasn’t much slower than normal, but my legs felt like lead the entire time! Really hoping my body adapts soon! Dinner was grilled Pollock and mashed cauliflower (fake mash potato), turned down an evening on the town and hit the hay……anyway Sunday is CHEAT DAY!!!!!!

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Cheat Day!

So here it is, the highlight of the week! The day were you can have anything you want to eat! The cheat day has a couple of important functions. The first are the psychological affects, its hard to eat like a saint for 30 days straight, this just gives you something to look forward to and allows you the foods you have been missing! The other is to maintain metabolism, by keeping the thyroid gland stimulated. This means the rest of the week you’ll be able to maintain fat loss. Now it is pretty much a free for all, but there are a few rules:

  • Still have a healthy morning until lunch
  • Make sure you have some training planned that day
  • Eat all the foods you craved in the week (make a list, trust me)
  • 90 second work out before and an hour and a half after big meals
  • A small glass of fruit juice before meals
  • No caffeine

Now here’s the logic……Having a healthy morning means you’re still setting you’re body up burning fat and regulating insulin, so this is essential. Training and the 90 second workouts are really important as exercise stimulates the production of a hormone called GLUT-4……In Leyman’s terms this hormone helps glycogen become absorbed into the muscle cells…this means less of what you eat will be converted to fat. 90 minutes after eating is normally when blood sugar is at its highest,  so the 90 second workouts help force blood glucose into the muscle. The fruit juice is designed to prepare your body for the onslaught that’s about to commence, so you’re bodies system won’t be caught by surprise when you fill it with junk food. I’d advice grapefruit juice, as this has been shown to buffer the affects of high blood glucose the best. The list helps as it means you won’t forget things you’ve been craving, this is important for the following week. If you forget something on you’re cheat day, the urge for it the following week will be even greater!

So my cheat day started like normal the lunch rolled around…….PIZZA!!!!!! The rest of the day followed suit, ice creams, milk shake, Paella round my mum’s, followed by pie and custard for dessert, packet of crisp and biscuits before bed…..and loved every minute of it!

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 So one week on…. 11.65%

So woke up today with some slight guilt of the cheat day previously, but physically feeling good. I was worried that one day of binge eating would ruin my hard work and bring back all my cravings, but just got straight back into the routine of things. Still maintained the lower appetite and cravings were almost non existent! So what’s this week done to my body….

Weight  = Last week – 78.2kg……This week – 77.1kg…….1.1 kg drop

Waist = Last week  – 86cm……This week – 85cm……. 1 cm drop

Chest = Last week – 108cm……This week – 108cm…….0 cm drop

Body Fat  = Last week – 12.9%……This week – 11.6%……1.3% drop

All in all a pretty good week! Body fat percentage and waist  circumfence are the best measurement of fat loss as weight alone can be easily affected by numerous factors, and these have taken a good drop. As well as the reduction in body fat, the maintenance of the chest measurement is a sign I am maintaining lean muscle mass. The biggest change I have found away from the outwardly physical ones, are my energy levels. I’m not having ups and downs through the day, I wake up feeling alert and I’m sleeping amazing at night! This is due to the regulation of insulin and being able to utilize fat as a fuel source. Sleep would have improved due to the more varied diet. Vitamins and minerals present in a variety of vegetables and proteins, are proven to regulate hormones and improve sleep. I came into this pretty fit and healthy, and already with lowish body fat. For others trying this, you may find your result are even greater, as some of you are starting from scratch.

So roughly another 3 weeks of healthy living ahead of me, I will keep you all posted on how it’s going. For those doing it with me good luck and keep up the hard work, and feel free to look back over our free advice on our previous blog post! Or even better, book in a session at BourneFit Personal Training where we can help nail your training and perfect your diet.

The 30 Day Body Challenge!…..4 Days In!!!

So why this plan?

photo 1This plan comes down to one thing….regulating insulin! Will try and not go ridiculously in depth and over the top with this. Insulin is a hormone that regulates blood sugar. It causes glucose to be taken up by cells in the liver, muscles and fat tissues, where it is converted to glycogen to be stored. Insulin also lowers the use of fat as an energy source. These are both vital functions for the body, but things go wrong when these insulin levels rise too high or low. Almost everything we eat will cause a increase in glucose and insulin, but things like sugar, simple carbohydrates, fruits and caffeine cause insulin levels to rise higher than normal. This then causes a spike in insulin, which means you are less likely to use stored fat and more likely to store fat cells. On the other hand letting your blood glucose drop to low, will cause you to become tired and lethargic, and increase the production of stress hormones that will also affect how the body burns fat. Everything on this plan is designed to keep blood glucose and insulin at a stable level. It will also elevate those ups and down in energy throughout the day making you feel better!

Day 1

Lunch 24-06-2013It’s here and my cupboards look like they would happily feed the Animals of Farthing Wood. I bypassed the coffee and porridge, and went straight for the Brazil nuts and ice cold water! This was then followed by my shower……..of which the last minute was cold (I can’t exaggerate enough how long a minute feels when the water’s that cold). To my surprise I actually felt pretty good afterwards, well and truly invigorated! Breakfast, 3 eggs whites and 1 whole egg scrambled with smoked salmon (this has now become my breakfast of choice. Late morning……the serious urge for caffeine begins. Normally by now the coffee machine would be on, and I would have the sweet ringing in my ears of caffeine’s fake energy. Instead I was drinking hot lemon water! The 90 second workout helped with the urges……ish!  As the morning turned to lunch time I found myself for the first time in a while looking forward to lunch! Not because I was hungry, but because my healthy lunch wasn’t one of the typical options (pasta, sandwich, soup). Today’s lunch was Chicken breast with whole cloves of garlic, spinach and sesame seeds, and a side of mixed beans in balsamic vinegar…..Not to blow my own trumpet, but it was pretty good! By later afternoon I found myself getting pretty hungry, and I knew why! I had made the portion of beans for my lunch too small. Beans are going to be the biggest form of carbs in your meals, so making sure you have enough to keep you going to dinner is a big deal. I quashed the cravings with more water and a small handful of nuts and seeds. Had training planned today, decided to time it right before dinner. It means you have a nice sized meal right when your body needs the nutrients the most, and it alleviates the need for supplementing things into your diet after training. Training was resistance based, mainly leg stuff today…heavy squats, lunges, glute activation, core and elements of posture correction. Dinner was a chicken and chickpea salad, with lettuce and celery.Finished up work for the night and to my surprise I was still hunger free….result! I did my 90 second workout, pulled the ice pack out of the freezer and popped it on the back of my neck for 30 minutes. I also caught the start of “the man with the 10 stone testicles”, and while I sat there with a freezing cold neck I thought “It definitely could be worse!”.  So that’s day one over, apart from the odd wanting for caffeine it’s been ok! Though I’m feeling like most of the issues based on habit. Eating and drinking because I’m bored or frustrated with something have become second nature, Think a big key is going to be breaking routines

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So why all the cold stuff?

I know the cold showers, ice packs on the neck and drinking ice cold water seem mental……and yeah they are a bit! But there is some logic to this madness. Swimmers, mountain climbers, arctic explorers all have 2 things in common…..massive calorie consumption and cold exposure! All these people consume massive amounts of calories daily, but not all of these calories are used just for movement and activities. A big portion is used for the maintenance of core temperature. Research has shown that cold exposure can increase the production of a hormone called Adiponectin. This hormone increases the oxidation of fatty acids and the uptake of glucose into the muscle. Cold exposure also stimulates brown adipose tissue to burn fat and glucose to produce heat. Now I’m not implying that we all need to start going for cold walks in our pants, but the odd cold shower, ice pack on the neck and drinking ice cold water can have some great effects on fat loss.

Day 2.

lunch 25-06-2013Today is always going to be a pain as I spend all day at work (7:30am-9:00pm). So have to resort to Tupperware boxes, to stop the urge of using any number of Charminster’s eateries. So had prepared 2 boxes of food in advance.  One of prawn and bean salad, the other of tuna steaks, spinach salad and lentils. The morning started the same as the day before! I’m going to try and keep the morning routine…..Wake, ice water, almonds, cold shower, eggs and salmon, 90 second workout! Hopefully that will be set to autopilot in a few days! About 11 o’clock and a headache from behind the eyes hits like a steam train! I’ve been denying this would happen, but this was inevitable……This is the withdrawal from sugar and caffeine! This is because of an increased susceptibility to a neurotransmitter called Adenosine. Adenosine widens the blood vessels in the head, but is normally suppressed by caffeine. When you cut out caffeine in one go, the effects are exaggerated and BANG!…..massive headache! Lots of water and a power nap definitely helped to take the edge off. Training in the afternoon and pushed for time so had to stick for intervals on the spin bike. 5 sets of 5×30 second sprints, with 30 second rest between sprints and 4 minutes rest between sets. This training is normally brutal, and today was definitely no exception!

photo12The change of eating hasn’t seemed to have affected the training, I felt a bit sluggish before, but once I started all was fine (as fine as you can be when your heart rate’s peaking at 190bpm). Finally made it back from work, Tupperware boxes empty, and knackered! Though that annoying stomach gurgling began, late night hunger had kicked in! Now normally in these situations I’d be stirring up a big bowl of milky porridge. Tonight I went for a small bowl of prawns and smoked salmon…..this did the trick! I am amazed at how much my appetite has decreased in just a couple of days! Chewing food and getting rid of the stodgy stuff has got the stomach back to normal! Ice pack on the neck and some New Girl on the tele, then off to bed! Day two survived!

 

Day 3

5Routine as normal this morning, slowly becoming a habit, so can just roll out of bed and get on with it. Had a break early this morning so swapped the 90 second workout for 30 minutes of resistance training. H.I.T. weight training, I highly recommend it! Lunch rolled around a few hours later, mashed Mexican beans stuffed and roasted in peppers, with fajita chicken….seriously hit the spot! Again switched the 90 seconds work out for 15 minutes of posture rebalancing and glute activation work (can find more info in the Power of the Buns blog).Slightly annoying timing for dinner tonight, decided to eat earlier. Its better being full rather than getting hungry later at work…..bad decisions happen if you let yourself get hungry! Chicken, bean, spinach and cashew nut stir fry for dinner, really quick, easy and filling! Made it through the late night at work with no hunger pains….though still could murder a coffee though, but that’s getting better! Home, ice pack on neck, water and an early night…..3 days in and still ok!

Day 4

1Morning off today! Little lie in, but same drill as normal! I knew I was going for a run in the afternoon, so was going to have to time lunch. Lunch today was seared Cajun tuna steaks and peas……lots of peas! Run at 3pm, so lunch at 1pm. This gives enough time for the stomach to empty, but also still to have the slight rise in blood glucose to help with training. I’m not going to lie, training was horrible! 3.5km around the off-road Meyrick lap! If you’ve never done the Meyrick park lap I would recommend it. Hilly, varied terrain and very fast once you get the feel for it. My legs felt like lead from the first minute, but this was to be expected! Every training session has been powered by high energy, fast acting foods and drinks. This diet is designed to make the body more efficient with the stored energy it has, but this does take time (from what I’ve experienced in the past, about a week). Finished the run, and only fractionally slower than normal, but definitely felt harder. Treated myself afterwards to a hand full of nuts, seeds and some berries as a recovery snack. Dinner tonight was a Tupperware box with tuna steak salad. Really looked forward to it after today’s run as I was feeling a little flat. 2Finished work and quickly did some stretching and posture exercises before heading home. Normal evening finish with an ice pack on the neck, and cold water before bed. Definitely starting to see and feel some changes. Reduction in bloating, water retention and weight, all of which are definitely noticeable around the stomach. Also a massive reduction in appetite! Not getting those hankerings for snacks throughout the day. All seems to be heading in the right direction! And not far from the cheat day!!!!!

Why Crash Diets Don’t Work!

The New Year is looming, and it’s easy to resort to crash diets or a detox to shift that Christmas weight! Crash diets just aren’t the answer though, and you’re more than likely to be setting yourself up for disappointment!

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What is  a crash diet? 

Crash dieting pays no attention to healthy living or a good balance of foods. It just focuses on the drastic reduction of calories! (below 1500 kcal). They will also focus on a very narrow range of foods, seriously restricting what and when you can eat. Some crash diets completely remove foods all together and replace them with shakes and supplements. Though people show some short term results with crash diets, most gain more weight not long after stopping. These short term results don’t come without their costs though. Most crash dieters find they suffer with hunger pains, lack of energy, poor sleep patterns, mood swings, poor skin and hair, bad breath and lack of concentration……….and all this to lose some weight that you will put straight back on!

Why crash diets don’t work?

Drastically reducing calories causes the body to lower its metabolism. Your metabolism can be summed up as the calories your body uses to maintain all it’s functions throughout the day. A slow metabolism means the body will require less calories throughout the day. This means losing weight through calorie restraint becomes even harder. It also means that when the diet is over or you have a “bad day” the body is unable to deal with the extra calories and is more likely to store them as fat! This is made worse by the fact that when feeling starved, the brain makes the urge for calorific foods higher….making those leftover Xmas crisps, biscuits and chocolate almost impossible to say no to! Crash diets also don’t change people’s behavior towards food or their lifestyle. So when the diet is over, it’s very easy to go straight back to poor eating habits and start putting the weight back on!

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How much weight should you be losing dieting properly?

A healthy and maintainable rate of weight loss is 2 lbs a week! When hearing claims of people losing 10 lbs a week, this is almost certainly done with massive calorie restrictions, and wont be long till all the weight comes back! Just remember 2 lbs a week is 7 stone 6 lbs over a year…….sounds pretty good for weight that will stay off!

What’s the right way to do it?

A good diet should consist of a healthy balance of foods, a healthy reduction in calories, and an increase in activity. A healthy reduction in calories will be between 300-500 calories a day. This will allow the body to adapt without feeling starved, and will begin to burn fat as a source of fuel. It is also good to eat smaller portions more often throughout the day. This keeps the metabolism high, and also evens out the body’s blood sugar. A steady blood glucose level will stop problems like lack of energy, mood swings, and will make you more likely to burn fat.  It’s also essential to avoid quick releasing calorific foods! These are things like sugar, chocolate, white bread, white pasta, crisps, fizzy drinks and highly processed foods. These cause a large rise in blood glucose and stop your body burning fat. A good diet should consist of fresh fruits and vegetables, a mix of proteins, seeds, nuts and slow releasing carbohydrates, and plenty of water. When combined with a productive exercise plan and weight loss should come easily and not become something that is difficult.

For a nutritional assessment why not book in for a session at the BourneFit Studio by clicking here

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Right back to basics

Getting fit can be a real challenge, but it’s on your agenda come new year, so it’s time to get off the sofa. The importance of getting the real basics right cannot be over emphasized.  Here we look 5 very simple but important factors in succeeding with regular exercise.

The fundamentals of our training are like the foundation of a building, they need to be there for everything else to work right.  It is worth revisiting these points at a later time.

 

Find the exercise to suit you

You are more likely to enjoy exercise and hence continue exercising if you find the activity to suit you.  If you prefer to be outside then find an outdoor sport that you enjoy. If you hate the gym, hours sat on the rowing machine will not prove too successful.

 

Set goals

Setting targets is a positive way to really achieve your goals. By simply saying “I want to get fit” you are being too broad, so be more specific by having a measurable goal in a certain time frame.  A better approach would be  “I want to be able to run 5k by May”  – measurable and time specific.

 

Find a training buddy

After a tough day at work you really just want to have some comfort food and flake out in front of the TV.  Not the case if that means letting your friend down at the last minute.  Having a training buddy gives you more motivation and makes you more accountable.

 

You are what you eat

What we put into our bodies is essential to good energy levels, vitality and health.  When you feel good you have more energy to exercise, recover better and see results immediately.  A proven technique is eating well 6 days a week and reward yourself by having the things you enjoy on day 7 – just make sure you go back to eating well again the following week!

 

You have to really want it!

This is the bottom line if you really want to get results.  Remember the last time you really wanted something and got it – work, family, anything.  That desire is unstoppable, so remind yourself every day what you want to achieve and you will see results.

Sport Massage

Sports massage isn’t just reserved for elite athletes. It’s now widely used by people participating in all levels of sport, and even those with just aches and pains. So how can it help you…….

Sports massage is designed to relieve muscular tension and restore balance to the musculo-skeletal system. Tension and muscular imbalances can be caused by sports, but can also be caused by daily activity, like sitting at a desk or driving. Improving these issues with massage is achieved with techniques designed to manipulate the muscle and it’s components.  The physiological and psychological benefits of sports massage can be immense. Teamed with good training and nutrition, it can lead to significant improvements in health, performance and well being.

The Benefits

  • Increased flexibility
  • Improved performance
  • Reduced muscular tension
  • Reduced risk of injury
  • Improved circulation
  • Increased recovery time
  • Realignment of scar tissue
  • Enhanced muscular awareness
  • Increased the permeability of the muscle tissue
  • Improved posture

 

In and around sport

Massage can be used before, after and even during sports. Used effectively it can improve performance and allow quicker recovery after!

Pre-workout

This is normal done in and around the warm up. It is used to help increase circulation to the muscle and make them more supple. It is also helpful on the more problematic areas affecting performance, i.e tight muscles and areas of previous injury. It can also help psychologically, giving the muscle increased sensitivity and help mentally prepare for the activity.

Post-workout

Sports massage directly after exercise is used to improve recovery. It helps remove waste chemicals from the muscle, and realign muscle fibers. The quicker the body can return itself to a recovered state, the sooner you can get back to training! The sooner you can get back to training, the fitter you will become!

Between training session

Sports massage between training session is used to work on problems areas. Participating in any sport will cause certain muscle to have increase tension. These muscles vary depending on the sport, your posture and your flexibility. These sessions tend to be a lot deeper, but yield some of the best results. They can be help with current injuries, or help identify and treat areas susceptible to injury. This treatment will aid performance and help reduce your chance of injuries in the future……meaning you can train better and more consistently throughout the year.

Sports massage massage isn’t just for when aches and pains spring up. Used properly it can be done all year round to maintain health and well being in and out of sport.  For more information or to book a session check out www.bourne-fit.co.uk

Exercise and Recovery

Recovery from training is without doubt the most important part.  No matter how hard (or easy) we train, if recovery is poor the gains are compromised.  This article looks at how we can improve recovery.

What is recovery and what happens?

Recovery starts from the time we finish a workout.  Typically the main portion

of recovery would be a couple of days, with some evidence pointing to full and total adaption from any one workout weeks after the session.  It is probably best to consider recovery as the former – a few days, a  ‘tough’ workout will normally need close to 36 hours.

Clearly the workout will dictate what recovery is needed.  On a superficial level, a weights workout will require lots of muscular repair, a cardio workout more of an entire system recovery including muscular.  This will always depend on the usual factors – intensity, type of training, muscle groups used and duration.

Some of us recover faster than others. 

A seriously positive side effect of having fast recovery is that we are fresh for the next workout sooner, over time we get a lot fitter. Someone who can train 4 times a week will get much fitter than someone at twice a week.   Top athletes through regular training and lucky genetics have a huge capacity to recover.

 

The perfect way to recover

With that in mind we would all love to recover faster.  There are a number of things we can do.

BEFORE TRAINING

  • Eat well before training, it improves recovery and give the body a head start
  • Warm up thoroughly – warm muscles get less damaged during training

DURING TRAINING

  • Train smarter, not harder – do what’s necessary for improvement but don’t overdo it!

AFTER TRAINING

  • Eat and drink as soon as you are finished, before even getting in the shower
  • Have some protein at this time
  • Get good quality sleep, even a daytime nap
  • Great nutrition will always help recovery – ever seen an Olympian eating a burger?
  • Doing some ‘light’ activity the following day using the same muscle groups will speed recovery
  • Have a massage – all the pro’s get this every day
  • Stretch to alleviate muscle tightness and increase blood flow

 

For more information on training, recovery and nutrition or for expert advice, visit BourneFit – our  Bournemouth Personal Training Studio website is at www.bourne-fit.co.uk