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 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

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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 3

photo 1Another week down and still all going in the right direction. Found this week surprisingly harder than last week, but been very busy. The problem with being busy, is that you get tired and when you’re tired you’re more likely to fall off the wagon (I’l get to that in the next paragraph). Also with the sun being out that means more temptations than normal! People offering you glasses of wine and beer, and being invited around for BBQ’s, but there are ways around this. BBQ’s are actually brilliant for this type of diet……Protein, salad and vegetables. Just avoid the bad stuff that goes with them, burgers and hotdogs without the buns, replace the salad dressing with olive oil, and just stick to the stuff your know is fine, and if yo’re not sure just avoid it. As for the alcohol and cold summery drinks, this is just down to willpower, just have some ice cold water with lemon and lime…..don’t feel guilty for saying no to a glass of wine, explain you’re revamping your diet for 30 days!  If that fails just time your cheat days to fit! The main issue with this week has been the combination of tiredness and temptation. Early nights and late finishes at work mean the urges for quick food are emphasized, but the simplest way round is just planning ahead! Found myself pre-planning  when and what I was going to eat and certain days and it just makes like easier. Training has finally returned to normal, so my body has now completely adapted to training with only complex carbohydrates entering my system. This should really help with the last week of fat loss.

Why tiredness will throw you off the wagon

onscalesThis all comes down to energy levels, when we are low on energy our appetites increase and we want to eat. Sleep has a massive affect on our energy levels, so not getting enough will affect our appetite. The average person sleeps for around 7-8 hours per night, and for most of us this is deemed to be enough. During sleep the body goes into a heightened anabolic state, this means the body will increase growth and repair of the it’s systems. Sleep also is the time the body regulates its hormone levels. All these things allow the body to return to its level of natural stasis and make it more efficient throughout the next day (this includes fat burning). Sleep is also known to regulate the hormones leptin and ghrelin. These two hormones are responsible for appetite and feeling full, if they are unbalanced, appetite will increase, but you wont feel full for long. This will mean you will be either eating to much, or miserable even if you’re eating well. Sleep deprivation also affects decision making when it comes to food, and can start a bad cycle when it comes to eating and sleeping. The brain can only use glucose as energy, so throughout the day energy stores are broken down to fuel the brain. When energy levels are low through lack of sleep, the brain will increase appetite for things high in sugar and stimulants. Both of this have been proven to affect sleep and so the cycle begins. You’l be amazed what a few nights of good sleep will do for mood, energy and weight loss.

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This weeks results.

So here it is:

Weight – 75.5 kg

Chest – 106.5 cm

Waist – 82.5 cm

Body Fat – 10.5%

So compared to the starting week:

Weight – 2.7 kg Drop

Chest – 1.5 cm Drop

Waist – 3.5 cm Drop

Body Fat – 2.4% Drop

So there’s another week down and all still heading in the right direction. Only one more week left so my last update will be after the final day next Wednesday! For any advice or to book in for a session and check out BourneFit Personal Training

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

Luke

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!…..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.

 

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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/

 

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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Burning Calories Away From the Gym!

The gym is a fantastic way to stay in shape and get fit, but there are loads of things you can do throughout the day to help increase your calorie consumption and speed up your weight loss!

Very few of your daily calories are burnt in the gym, most are used throughout the day, during normal activities. So a great way of burning calories is to increase your daily activities! Below is a list of 10 simple activities and the calories they burn. This won’t make them any more fun, but when you know how many calories you’ll be burning it might give you more of an incentive to do them!

  • Wax on Wax Off – 30 minutes of polishing your table tops and shelves can burn up to 80 calories, this will burn off the same as 2 and half chocolate fingers!
  • Changing rooms – Give your house and your body a revamp by painting a room. 3 hours of painting can use up to 1030 calories, this is the same as 2 sandwich packs from the supermarket!
  • Fold your clothes to lose your folds – 30 minutes of folding after your ironing can burn 70 calories, this will burn the equivalent of 2 hand a half digestive biscuits!
  • Supermarket Sweat! – 1 hour of pushing your trolley around the supermarket can burn 250 calories! This is the same amount of calories as  nearly 3 crumpets!
  • Longer waits equals less weight! – We all hate it, but standing in line at the bank or the post office can burn 100 calories and hour! This is the sames as a slice of white toast and jam!

 

  • Trim down your lawn to trim down your tummy! – Now summers on the way take the mower out of the garage. 30 minutes of lawn mowing can use a whopping  200 calories! This is the same amount as 2 chocolate mini rolls!
  • Take the Stairs! – We know the lift looks so appealing, but choosing to the stairs can burn 100 calories in 20 minutes. This would burn the same amount of calories as a fruit scone!
  • Skipping’s not just for kids – Relive your childhood and start skipping again. 30 minutes of skipping in the garden is fun and can burn a huge 350 calories, this is the same as 1 and a half jam donuts!
  • Suck up dust to suck in the stomach! – 30 minutes of vacuuming  does’t just give you a clean carpet it can also burn 100 calories! This is the equivalent of 1 large glass of red wine!
  • Healthy dog healthy you! – Taking the dog for a walk for and hour can burn 200 calories! This is the same amount of calories as in 2 bowls of corn flakes! If you haven’t got a dog, a walk on your own is just as good!

Combining a healthy diet, some good quality exercise a few times a week and keeping active throughout the day will speed up your weight loss goals! To kick start your weight loss and improve your fitness by booking in for a free taster personal training session at http://www.bourne-fit.co.uk/

Weight loss: The best way to start the day

After a hard earned nights sleep, top of the list for encouraging the body to burn fat is a solid breakfast. How we eat first thing is often linked to how we eat and behave the rest of the day..

Whats in: High protein, slow release brekky

High protein is trickier at this end of the day, but essential to boosting metabolism and slowing the release.  Something easy to prepare and easy to stomach are probably most important.  With many breakfast cereals high in sugar and covered in milk it is worth trying other options.

Porridge – the slowest releasing of all the cereal type brekkys also loaded with some protein.  By adding some seeds such as linseeds or sunflower seeds we can increase the protein as well as some slow releasing essential fats. Also try vanilla essence or cinnamon here for taste minimizing sugar or honey.

Eggs – in any form but fried! 2 or even 3 eggs poached, scrambled or dippy are great.  They can easily be combined with some baked beans for high fibre and more protein.

Muesli – tasty, filling and loaded with nuts and seeds (add your own if needs be).  Wheat free versions can be homemade or pre bought and try soya milk instead of cows milk.

Not ideal, but the eggs, beans, mushrooms and tomatos are fair game..

Whats out: Fast releasing muck!

Fast releasing breakfasts kickstart insulin for the rest of the day, leading to hunger, more hunger and fat storage.

Check the sugar content of your favourite breakfast cereal, probably as high as 20-25% guaranteed to send your blood sugar higher than a rocket by 10am.

Toast with fatty spread or sugary preserves will probably last as long as the drive to work.  Many of us don’t tolerate bread/wheat very well, best avoided when better options are available.

Skipping breakfast altogether is a common problem and probably worse than all the above put together.

A few squats in the morning

Early morning exercise will ensure subsequent calories are encouraged into muscle rather then fat and chuck metabolism into orbit!

Even a few minutes of exercise in the form of squats, press ups or sit ups will do. Power walking or even a regular workout early in the day is great.  This is a very powerful weapon, but something many forget – a great habit to form if you can.