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

Thighs getting bigger, but bum staying the same size? Are your squats making the problem worse?

fitnessThe look of the moment for woman seems to be for slender toned legs with a toned well rounded backside.  So it’s become a more common sight seeing woman in the gym performing squats

This is brilliant! Squats promote muscle tone, fitness, and strength and conditioning throughout the whole body.

Though when performed poorly or with bad starting posture, the emphasis is shifted from the glutes, and into the thighs and lower back. This can lead to poor posture, back pain, over developed quads, and under developed glutes.

So here are some pointers  for men and woman to get the most out of squatting!

Flexibility

Make sure your quads, hip flexors and glutes are well stretched. This will allow you to move freely through the movement, and apply power evenly through the glutes, hamstrings and quads. A daily stretching and mobility routine will do the trick….throw in a foam roller to really help.

Form

Start the squat by sitting back as if you we’re going to sit on a chair. Make sure the hips bend before your knees do, and don’t let your knees move ahead of your toes. Keep the shoulder blades pulled together, head up and chest high. Drive up out of the squat, squeeze the glutes and push the hips forward.

Feet

For a standard squat your feet should be shoulder width apart, and pointed very slightly outwards. Most importantly, make sure you can feel the weight pushing through your heels and not the front out your feet, this emphasis the glutes.

Core

A strong core means the upper body is stable, leaving the lower body to get on with the business of squatting!

Depth

We’re not saying your backside has to touch the floor, but thighs parallel to the floor is a good depth to aim for. As you move lower, the glutes and hamstrings are called into action.  Don’t try and force it though, go as deep as feels comfortable. With good form and mobility you’ll be able to move deeper over time.

Warm up

Squatting cold makes you more likely to push excessively with the thighs and also increases your chance of injury. Perform and good warmup, especially focusing on activating you glutes….exercises like bridges and single leg dead lifts are perfect for this!

Recovery

The muscles need to time to repair and grow……squatting  again too soon slows this process down. Allow a couple of days beetween squatting sessions, for a particularly tough session give it even longer.

 

To squat perfectly book a session at the studio by clicking here

 

Everything in moderation

Very wise words indeed, but this phrase seems to creep in more and more in the field of fitness and nutrition.  Let’s look at a few simple examples from both ends of the spectrum.

In training for example, lifting heavy weights to failure or working hard on a sprint training session is a fantastic way to progress.  Following one of these sessions the body needs recovery.  Going out the next day and smashing it all over again, or doing a similar intensity breakthrough workout does not work.

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The same can be said of any key nutrient (of which there are hundreds).  Most vitamins and minerals have a healthy effect on the body in some way.  But take an excess and often the overdose symptoms can be horrible and if there are no overdose symptom we need to consider that all nutrients work in harmony with each other.  Excess of one will often cause an imbalance in another.

At the other end let’s look at what we’ll all be eating this summer – ice cream.  Now, I’m not saying go out and and pound the ice cream day after day, but the odd bowl or cone won’t hurt.  In fact, if it’s good quality ice cream, there’s decent cream in there which is slow release treat and a little now and again is ok.

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Finally, stress.  We need a little of this stuff to get us out of bed in the mornings and perform optimally.  Too much will play havoc with hormone levels, stop you recovering from training, stop you losing weight and make you feel rubbish.

So remember…

Really tough workouts are great – but are only suitable a couple of times a week.

Vitamin and mineral intake or even supplementation is good for health – but in balance.

Don’t make trips to the New Forest Ice Cream factory each week for 5 litre tubs!

Avoid too much stress, put your trainers on and go for a hike in the forest.

 

Training: how much is enough?

How much exercise we take is an individual mix.  It depends on what our goals are, types of training involved, results, motivation and lifestyle. Let’s have a look at what typically needs to be done – how much is enough?

BoxingGOALS

Really and truthfully our goals will dictate most of our training.  Take weight training for example.  Someone who is looking at general fitness may need as little as 15-20 minutes 2 times a week as part of another workout.  Someone looking for cover model of a fitness magazine will need to be pounding the gym most days of the week.

The same can be said of cardiovascular exercise.  Someone looking for an increase in fitness could see results at as little as 3 lots of 20 minutes per week.  Distance events like marathons and triathlons would definitely require more hours of commitment due to the nature of the event.

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THE JOYS OF MINIMALISM

The good news for some is the way some research is headed.  Less is more so to speak…

  • Strength training – much can be done in under 30 minutes these days.  3 sets of quality is better than 6 sets of junk!
  • Cardio – fitness benefits from interval training are extremely high.  Most people cannot finish a set of 8 x 1 minute sprints which is more than enough to boost cardiovascular fitness.
  • Flexibility – A few minutes 2-3 times a day is still the optimum amount of time to stretch a muscle group.  Beyond this the effect of stretching reduces.

So..it is worth really drilling down and considering what elements of fitness are most important.  At times it may be a case on maintain one, work on another.  On a busy week it’s extremely easy to let it go altogether – why not maintain instead.

For more info on training or to find out all the above can be applied visit BourneFit – Our Bournemouth Personal Training Studio.  Even a one off session can be a huge step towards efficient workouts!

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 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!

run2

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…………………….

run3

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

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 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