Why Girls Should Be Lifting Weights (Sarah’s Story)

It’s nice to be strong…….

Lets clear one thing up for woman that want to get into lifting…….weight training isn’t going to turn  into a muscle clad monster with veins like electrical wire and arms thicker than your legs! This happens to men because of testosterone. As woman have less of this hormone they get all the benefits of weight training without lots of excess muscle. By benefits we mean, improved muscle tone, boosted metabolism, increased fat loss, better posture, higher lean mass, increased bone density, better immune response, and best of all….STRENGTH!

Enter Sarah…….

Last year Sarah returned from Australia with her husband and young baby and caught the bug for lifting weights. Before moving to Oz, Sarah had been coming into the gym with us for our group sessions. She laid down a good foundation in resistance and cardio training in these sessions , though it wasn’t until after having her baby in Oz Sarah really started enjoying lifting heavy weights! Back in England she was doing bootcamps, but hadn’t got back into the weight training like she wanted. So I gave Sarah a proposition…….

Bench

How’s this sound?…..

I thought it would be great to see what you could be achieved in a short time and no junk training! So could we improve the four biggest compound Strength movements with just one and a half hours of training a week?

Lets see what you’ve got……

We made a record of how much Sarah could lift for one rep in Squats, Deadlifts, Clean and Press, and Bench press. We also took her weight and body fat percentages. Over the next month and a half we had two 45 minute sessions a week. We had a Squat and Clean and Press specific session, and a Dealift and Bench press specific session. These sessions were about quality over quantity! We didn’t waste time with empty reps and constant repetition of the same movements. We chose appropriate exercises with weights to build motor patterns, reinforce movements and help areas of her posture that needed correcting….over the 6 weeks WE DIDN’T TEST STRENGTH, WE BUILT IT!

This is where she started…..

pressAt the start, Sarah’s stats were:

Weight: 57.5kg

Bodyfat: 25%

Squat:  55kg

Deadlifts: 80kg

Clean and Press: 30kg

Bench Press: 40kg

 

In 6 weeks……

DeadBy the end Sarah’s stats looked like this,

Weight: 58.4kg

Bodyfat: 24% = 1% drop….which means a 0.6kg reduction in bodyfat, and a 0.3kg increase in lean mass!

Squat: 70kg = 15kg increase

Deadlift: 90kg = 10kg increase

Clean and Press: 45kg = 15kg increase

Bench: 50kg = 10kg increase

 

squatThe outcome…..

Sarah didn’t change her diet, or dramatically change her training, she just added 1.5 hours of very specific, quality strength training. Her body shape has changed for the better, with a massive increase in muscle tone, shape, improved posture and a drop in body fat. The biggest thing to take away from this is Sarah’s increase in strength! She’s feeling more confident because she’s stronger!

 

Where do you start?

Getting started is the hard bit…Don’t know where to start? What you need to be doing? Don’t want to fight your way through all the muscly blokes in the weights section of the gym, or an injury or posture problem holding you back? We can help!

We can take you through the best way to train, show you whats safe and what are the effective ways to exercise with weights. All to getting you on the path to making you a leaner, stronger and better version of yourself

To get started and book in with us at BourneFit for a session just click here

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


 

The 30 Day Challenge, 30 Days On – How Fat is Keeping me Lean!

photo 1So after the 30 day challenge I wondered what would be the best way of maintaining my body fat and increasing performance. I wrestled with a couple of ideas and they all seemed to come back to one thing…..Ketogenics! So what is a Ketogenic diet I hear you ask. Well it’s pretty simply a high fat, low carbohydrate diet…..though this doesn’t mean stuffing your face with pasties and deep fried food. This is about getting your carbs through fruits and vegetables, and getting your fats through good sources like olives, oils, animal fats, nuts, seeds.

So how does eating more fat help me maintain and lose weight.

When the liver is low on stored glucose it begins to use fat as a source of energy, this creates things called Ketones, these can then be used for energy around the body. Though to the achieve this the daily intake of carbs can only be around 50 grams per day. Now a massive drop in carbs naturally will reduce the amount of calories that goes into the body for fuel, but that’s where the fat comes in. By increasing the amount of good dietary fats being ingested, the body will be more comfortable. So weight and performance can be maintained without having to constantly count the calories. Also increasing dietary fat and reducing carbs will promote the body to use fat as a predominant source of energy and burn more stored body fat.

The upsides of Ketogenic Diet.

Many people think of being in ketosis as a bad thing, but all it means is that the body is using fat as an energy source. One of the biggest upsides is the reduction of body fat, as fat is being used instead of stored. Research has also shown that Ketones are the organs preferred source of fuel, and have been known to show increased functions. Ketones are shown to improve alertness, concentration, sleep patterns and hormone levels. Also as calories aren’t being massively resrtricted stress hormones remain lower, this means the body will function better day to day and recover better after training. Stress hormones have the affect of making the body catabolic, this means muscle will be used for energy, this is dramatically reduced on a ketogenic diet. With fat being used as a source of fuel this means training volume can have a increase, as you are less restricted by the amount of stored glucose in the  body, meaning training can be more intense and longer. The last massive upside is that dietary fat adds to the flavor of foods, making meals more enjoyable as we all naturally crave fats. This also means you feel fuller for longer as the body will have a constant supply of energy.

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The Downsides.

The main downsides are minor effects on lifestyle. When the body becomes ketogenic it doesn’t take much in the way of carbs to take you out if it. Thats why carbs have to be kept to around 50 grams, if you go to far out of ketosis by having to many carbs, the body will begin to store the dietary fats. It also takes some getting used to. I would advice doing the 30 days of slow carb eating first, it will reduce the cravings for complex carbs and make the transition easier.

So how did I go about it?

I wasnt too hard having done the 30 days of slow carb eating. All I had to do to adapt was remove the peas and beans from my diet and replace them with, olives, butter, oils, cream, animal fats, cheese, whole eggs, nuts, seeds, chorizo, ect……pretty easy actually. So my average day would be…….Bacon, eggs, and tomato for breakfast……..spinach, cheese and chorizo stuffed chicken for lunch…..nuts and berries to snack……and lamb bolognese with broccoli, asparagus and parmazan for dinner……it all sounds pretty good hey? Once a week I would then chose to either have a one whole cheat day from midday to midnight, or 2 cheat evenings. This just made socializing on weekends easier and didn’t seem to knock me out of ketosis too much. It also allowed the body to completely replenish stores of glycogen throughout the body that would have been slightly diminished through training. The real secret is to make sure you don’t get your 50 grams of carbs though simple carbohydrates. By getting them though vegetables the body will stay in ketosis and not store fat. Having something starchy or sugary will rise insulin and cause the body to stop burning fat.

So how did I get on.

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30 Day Challenge results:

Weight = 73.6 kg

Chest = 106.5 cm

Waist = 81.5 cm

Body Fat = 10.1%

Now

Weight = 77.9 kg

Chest = 107.5 cm

Waist = 82.5 cm

Body Fat = 10%

So from what you can see is that making a massive increase in my dietary fat I have gained 4.3kg, and still maintained my body fat. This means I have had an increase in lean muscle mass and reserves of stored glycogen. We were a little confused by the 1 cm increase in waist size, but we later work out on the calipers that my obliques and abdominal muscle seemed thicker. This even suprised me, It’s very difficult to increase lean mass and maintain body fat all at the same time. The biggest factor of all was the way I feel……I feel amazing! I’m sleeping better and for sorter amounts of time, my recovery and training has gone through the roof, and I am in better moods and have so much more in the way of concentration and alertness. I thought I felt good after the 30 days, but this has taken it to a whole new level.

The secret is again is not to look at this as a “fad diet”, this is just a lifestyle adaptation. Removing the junk food, getting rid of the stuff that that we didn’t evolve to eat and getting back to eating to what suits our bodies. Over the last 60 or so days I haven’t calorie counted, of worried how big my portions are, and on my cheat days I haven’t felt guilty, and this is because what I have been eating has suited the biology and our bodies. So for those reasons I’m going to keep this going the foreseable future and hopefully all will carry on in the same direction, but will keep you all posted. If you want some advice or fancy having a crack at what I’ve tried book in for a session with us at BourneFit Personal Training or check us out on Facebook and Twitter

Many thanks,

Luke

x

The 30 Body Challenge – THE RESULTS!!!!

photo 1So the 30 days are over!!!! I’m not gonna say its been clean sailing the whole way through, but it’s been a pretty good experience. Once I got through the difficult first week of caffeine and sugar withdrawals it all leveled out into a maintainable lifestyle…..and that’s the key word “Lifestyle”. This actually isn’t a faddy diet or something we drop in and out of  it should just be what we do all the time, eat clean and cut out the processed junk. So I suppose we better get down to the nitty gritty of the results!

Start to Finish!

Day 1

Weight = 78.2 kg

Chest = 108 cm

Waist = 86 cm

Body Fat = 12.9%

Day 30

Weight = 73.6 kg

Chest = 106.5 cm

Waist = 81.5 cm

Body Fat = 10.1%

Totals

Weight = 4.6 kg loss

Chest = 1.5 cm loss

Waist = 4.5 cm loss

Body Fat = 2.8% loss

What the Numbers Mean

So everything has gone the way that was expected, weight and body fat have dropped at a slow and steady rate, and I haven’t sacrificed muscle in the process. The best was to work this out is taking body fat percentages based on weight at the start and finish. So my total weight in fat on Day 1 was 10.1kg, my total fat on day 30 was 7.4kg. This means a total fat loss of 2.7 kg, so that’s a 26% loss in total body fat…..which in 30 days is a massive result. And taking into consideration of reduction of weight in water retention, the total  loss means only tiny percentage will be lean muscle tissue. The other numbers to look at are waist and chest measurements. Most people carry fat around their midsection, and for men large amounts of muscle is carried around the circumference of the upper torso. For men seeing a larger reduction in waist compared to the chest means the body hasn’t began to massively break down muscle tissue for energy and is burning fat. This can be a huge factor in peoples weight loss when crash dieting, as the body will break down muscle tissue, this looks great on the scales, but not good for the body. For woman, measurement of muscle mass is less significant, but still use waist measurements to track fat loss. The other thing to take into consideration is bloating and water weight. When the body has higher amounts of stored body fat and sugars in the system, the level of water retention can be very high. This can add as much as 2-4 kilos of extra weight. So as promised on Day 1 a before and after photo (just to let you know, the sun tan helps a bit)

Before - After

So what can be taken from the last 30 days?

The biggest thing to take from this is the way I have felt over the last 30 days. I’ve had more energy, slept better, been more alert, recovered quicker from training (taking the adaptation phase at the start into consideration), been less bloated, mood has been less erratic, appetite has been more stable, less mucus in my nose and throat and generally feeling amazing. I mean these are huge responses, and show that my body is now less occupied with all the things that I shouldn’t have ingested in the first place and is now just getting on with all its normal tasks. The other thing to take into account is that fat loss is just a byproduct of the whole experience. At not point did a calorie count, or read grams of fat and carbs on packets. I ate fresh, clean food and actually had massive portions, and the times I did want to snack, I made sure it was healthy and not full of sugar and junk! I may have had the odd cravings, but at no point was I physically hungry. Like I said before this isn’t a fad diet, it’s a lifestyle, and when you incorporate it, weight loss is actually the easy part. As for the cold showers, mini workouts, and ice cold drinks, this definitely helped. And that comes down to one thing…….keeping the metabolism boosted. When the body is kept active either through rigorous exercise, quick workouts, long walks or being cold, the body will do more with the food you put into it. Both go hand in hand, undoubtedly what is in your diet has massive part to play, but training, and boosting metabolism will speed the process of fat loss along. I think for most people this seems like a massive transformation as we are so used to having quick energy through food whenever we want it, and our brains know this! This is why the first week is so hard, but once you’re over that initially hump, you feel better and you can see the results it becomes very maintainable and comfortable.

hm.gifI’m gonna keep this going for another 3o days. During the next 30 days i’m going to tinker with a few aspects of it, see where somethings work and somethings don’t. I will also use it to find out what the best ways to achieve weight loss, how to maintain weight, and the best ways to recover after training and maintain mass and body fat. For more information check out some of the older blogs, Like us or follow us on Facebook and Twitter, or book in for a session at BourneFit Personal Training Sudios.

Speak to you in 30 days

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!!!!!

The 30 Day Body Challenge!

So Here I Go!

photo 130 days of eating and living like a saint! (Apart from the cheat days, but we’ll get to that later). What inspired me to do this? Well I’m like most people, I’m brilliant at nailing one aspect of health and fitness at a time. I will be totally on it with training, but will let my nutrition slip with my “oh I’v earned this after today’s training” attitude. Or will have a more relaxed time with exercise, but be eating like a stone aged health guru! So what changed?

After giving clients tips to help with their nutritional plans, I thought “what if I applied everything i’ve ever told my clients, and stuck to it for 30 days?” What’s the potential? What are the limitations? Can it actually be done?…….Well there’s only one way to find out!

 

What’s the plan then?
The goal is to reduce body fat, maintain lean muscle mass, improve fitness, improve recovery from training, and generally feel better. The key thing is to keep it as simple as possible…….A list of rules about nutrition,  some tips to speed the process along, and an exercise plan….easy right? (Famous last words?)

personal training bournemouthSlow Carb eating!

Now you’re all welcome to try this with me, I’ve added a link of what foods are good to start with below. We all know roughly what we should be eating and doing to stay fit and healthy, but I suppose it comes down to one thing “how bad do we want it?”


The rules:

  • Only Slow Carbs – Beans, Legumes, Veggies.
  • No Starchy Foods – Potatoes, Rice, Porridge, Pasta, Bread.
  • No Sugar.
  • No Dairy.
  • Protein in every meal.
  • Don’t drink your calories.
  • Lots of water.
  • Avoid Sauces – Season food with herbs and spices.
  • Breakfast within 30 minutes of waking.
  • No artificial sugar – Diet drinks or sweeteners.
  • Only have fruit after and around training.
  • No Caffeine.
  • Have one cheat day every week.

The tips!

These are a few things that can just help everything along. If you’re already happy with the way you eat, try just using these on their own.

  • Chew everything 20 times before swallowing.
  • 60 seconds of Squats, Push-ups and Bent-over Flys 90 minutes after eating.
  • Ice cold water first thing in the morning.
  • A few nuts 15 minutes before eating main meals.
  • Place an ice pack for 30 minutes on the back of the neck in the evening.
  • Make the last minutes of your shower cold (Sounds horrible I know).
  • Stick something citric in your water.

 

lime

Training

2-3 x 30 minute sessions a week of resistance based training . Either classic weight training or circuit training.

2-3 Aerobic training sessions a week. Around 30-60 minutes either running or biking, and preferable interval based

15 minutes of stretching and posture exercises everyday

Make sure one of your training days falls on your cheat day.

 

I know this might seem like a lot to take in, but when planned out over a week it should be totally maintainable. There is a lot of science related to all of the above, but I’ll explaining all that over the next few weeks (don’t want to bore you all in one go). So this is what the day will plan out like:

8:00:      Wake
8:02:      5 Almonds with Ice cold water with lemon
8:10:      Shower (last minute cold!)
8:15:      Breakfast
10:00:    90 second workout
12:45:    5 Brazil nuts
13:00:    Lunch
15:00:    90 second workout
17:30:    Training (including posture and stretching)
18:15:    Fruit and nuts
18:30:    Dinner
20:30:    90 second workout
20:35:    30 minutes ice pack on the back of the neck
21:30+   Bed

Now depending on your work commitments and training plans your day may look a bit different. So don’t be afraid to tinker with it, and making it work around your day

Personal Training in Bournemouth

So where to start?

If we don’t have a start point, how will we know how we’ve done after 30 days? There are plenty of things to track progress. Weight, measurements, body fat %, clothing size, visual aesthetics, performance, mood, and generally feel. I’ve chosen weight, circumferences, body fat %, a photo (will post that with an “after” photo at the end. Topless photos on the Internet….what would my mother say?!?) and luckily I have a training log so can see how my training is progressing.
So……
Height: 178.5cm
Weight: 78.2kg
Waist: 86cm
Chest: 108cm
Body fat %: 12.9%

I officially started today, so based on the fact I’m writing this I’ve survived the first day so that’s something! Will be keeping you all updated with a diary and will be explaining some of the science and reason behind the plan.

Feel free to join in and keep us updated with how you’re getting on!

GOOD LUCK!!!!

Check out the rest of out articles for more advice on weight loss, fitness and health!

http://www.bourne-fit.co.uk/

http://www.bourne-fit.co.uk/news/what-to-eat-on-the-30-day-body-challenge/

http://www.bourne-fit.co.uk/news/

 

How to get your Beach Body Abs!

Summer’s back in town and everyone wants the same thing………….that flat toned stomach so we can wear our swimwear with pride. Keep reading and you find out how it all works, and what to do to get your own washboard stomach!

 The abs are broken up into 4 main groups. They all have slightly different functions, but making sure you train each one will give you much better looking results!

Rectus abdominus – These make up the “Six Pack” running down the middle.  Their job is to bring the ribs closer to the hips, so simple sit ups and crunches work this area best!

Transverse abdominus – This is the deepest ab muscle, its job is to suck in the belly button! The best way to work this is with “vacuum exercises”, simply pulling the belly button inwards! These can be be done on their own or during other ab exercises. Working the Transverse abdominus will help flatten the stomach and help your posture!

Internal & External obliques – These muscle are located diagonally around the sides of the abs, and work to twist and bend the body side to side. These can be worked with side bends and by adding a twist to your crunches

Quality, Not Quantity!

Many people seem to feel more is better when it comes to abs. “I did 200 situps this morning” is something we hear alot, but it doesn’t mean it’s the best thing for you! When it comes to really working the stomach, slow your movements down and really think about “squeezing the abs”. This will stimulate more abdominal muscle and stop the larger hip flexors taking over! 3-5 sets of 20 reps when done properly will be more than enough to get your abs going!

The three S’s…..Suck, Squeeze and Stability!

Doing standard crunches is just going to work the rectus abdominus! Sucking in the belly button and squeezing the abs will stimulate the transverse abdominus. This will not just tone the stomach, but flatten the belly! Introducing a Bosu or a Swiss ball into your ab workouts will  help you build your core stability. This not only helps posture and your other exercises, but it also means you will hit more areas of the abdominal muscles! Exercise like the Plank are also brilliant to hit all the deep ab muscles, and a great way of improving posture that will help your beach body look!

Balance.

Posture is so important to a good physique! Working the lower back and hip muscles as well as the abs is vital. This will help maintain a healthy posture and emphasize your abs! Nobody’s belly looks good if they’re hunched over!

Showing off what you’ve got!

The best was to to emphasize your abdominal  muscles is by maintaining a low body fat. This is done with a healthy diet and regular exercise! Don’t just focus on your abs, make sure you’re getting all round, good quality exercise! Make sure you vary your abs exercises! Don’t keep doing the same old things. Change things up to make sure your hitting every part of the abs!

Try this on for size!

Here’s a basic circuit to give you an idea of how to train all the parts of your abs quickly and efficiently!

1) Bicycle crunches – 12 reps – These are like standard crunches with a twist! Perform a normal crunch, by bringing your left elbow to your right knee, then vice versa! Again really focus on squeezing the abs!

2) Side Plank – 20 seconds, both sides – This is performed by facing sideways and placing your elbow on the ground. Your feet are planted sideways on the floor, then raise your hips up. Try and make the body as much of a straight line as possible, then after 20 seconds repeat facing the other way.

3) Leg raises – 12 reps – These can be performed differently depending on your level. Leg raises involve bringing the legs and hips closer to the ribs. These are great at working the bottom on the abs! For beginners start by performing these on the floor. Lay flat on your back and raise the legs upward and towards the torso. For those feeling more advanced they can be performed hanging from a chin bar, leg raise station, or simply off the end of a bed.

4) Plank – 30 seconds – The exercise our clients hate the most, but we don’t know why, we love it!  Facing down, elbows on the floor, raise the hips off the ground and hold a nice flat body position. Its really important to relax the back and shoulders, and really suck the belly button in.

5) Swiss ball crunches – 12 reps – Sit on a swiss ball with your hands over your head. Slowly begin to lie back until your body is flat with your thighs. Then slowly begin to raise back up without hunching the back. Really focus on squeezing the abs and try to keep the ball as still as possible.

Repeat as many times as you needed.

For more advice book in for a free trail session at www.bourne-fit.co.uk

Washboard or just bored?

Many of us long after an ideal mid section.  Minimal body fat and a firm toned column of muscular perfection.  Read on to discover how it all works and what we can do to achieve results around the mid section…

The abdominal muscle group can be separated into 4 different muscles, each of which has a different movement.  It’s hard to completely isolate any one of these muscles as they tend to work together, but they can be targeted.

Rectus abdominus  Two strips of segmented muscles running down the middle of the abs commonly known as the `6 pack`.  A straight forward stomach crunch or sit up works this muscle.

Transverse abdominus  The deepest of the abdominals, worked when we simply suck the belly button in.

Internal & External obliques  The `obliques` run around the sides diagonal to each other, working together to twist the trunk or bend to the side.

 

FLATTENING THE MID SECTION

A common question from people is “what   exercise is best for this bit” (followed by a    repeated patting of the belly!!).  What they are usually referring to is the body fat covering the abdominals.  Regular aerobic exercise and a well balanced diet are the best approach to reducing this body fat.

 

Some abdominal exercises will definitely help to flatten and tone this area.  Many people pursue stomach crunches and sit ups working the `6 pack` rectus abdominals.  This works up to a point, but only on one specific muscle and with no real effect on body fat.

 

Exercises using the deeper transverse abdominals are much more effective.  When sucking the belly in these are the    muscles we use, so it makes sense to train them in pursuit of a flat stomach.  A wide range of core stability, swiss ball, and BOSU exercises are effective, as are exercises like `the plank`.

 

ATTENTION ALL AREAS

With normal crunches, the rectus abdominals (particularly the upper abs) will get toned quickly.  We should try to include all areas in an ab routine for a more balanced physique.  Hit the lower abs by bringing the pelvis towards the ribs as in a  reverse crunch.  The obliques can be firmed by performing crunches with twists or side movement.

 

MUSCLE BALANCE

As well as a varied ab routine be sure to strengthen the opposing lower back muscles with exercises like back raises and supermans.  This is essential to improve or maintain good posture and muscle balance.  Interestingly, a large number of back problems are due to weakness in the this area.

 

DEFINITION

A low body fat is a must for the catalogue six pack.  Movements involving the obliques (twists and bends) are shown to promote definition better than the other abdominals

 

THE BOTTOM LINE

Training the mid section is an important part of any training program.  Regular aerobic exercise reduces body fat and should  be combined with varied mid section exercises for best results.