Why we should eat more fats

For many years we were taught to be fat phobic.   Fat causes heart disease, fat makes us fat, eat a low fat diet for weight loss, right? Wrong.  The thinking has now changed on these, so here are some ideas on why and how .

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Firstly, I have personally made a big shift towards eating more fat for a number of months now.  And this has all been done as an ‘eating machine’ on more than 7-8 hours of training a week.   Energy is at an all time high and training/recovery as good as ever.

 

Fat will help you lose weight

Excess carbohydrates, processed foods and inactivity cause weight gain.  A higher fat (and protein) diet works reduce body fat by reducing hunger and stabilising blood sugar.

The hunger and food cravings are probably the key here.  Think about trying to eat a 500 calorie breakfast – would you last longer on a sugary cereal and orange juice or a cooked breakfast?.

When we eat carbs we can often get a rise and crash of blood sugar which is also risky for storing fat.  Fats are the slowest releasing of the major nutrients, therefore leave a nice steady release of energy, actually encouraging the body to burn fat.

 

It’s all about the macros

Macro nutrients are the mix of carbs, fats and proteins.  During an average day we consume a mix of the three and importantly we all require slightly different mixtures.  This is another article in itself but what I will say here is most people will favour carbs and proteins over fats.  Typically the protein requirements are around 20% so it’s normally playing with the mix of the other two where difference can be made.

 

How to eat more fats in the diet

Personally this is how I have done it…

Eating a cooked breakfast – think bacon, eggs, butter, black pudding!, avocados, smoked salmon,

Eat meat/fish as an essential part of the diet (vegans can work out their own plan!)

Add olive oil to salads (with garlic and chilli if it helps)

Go bulletproof coffee (add coconut oil to coffee)

Snack on nuts, seeds, cheeses

 

Making changes

Make small changes and test them, essentially seeing how you feel meal by meal.  The Myfitnesspal app is really good for monitoring macros and calories.   Happy fats!

 

 

 

How to get your nutrition on track this week

Whether it’s for fat loss, performance or just to feel healthier making improvements in our diet has a massive impact.  Nutrition is usually a double sided coin.  Trying to include a good range of health giving foods and trying to remove as many processed, high sugar foods as possible.

In the world of computer programming there is something known as a ‘hack’.  This is essentially a shortcut that gets the desired result.  We can use the same with diet…..

Personal trainer bournemouth

So here it is.

Eat the same breakfast and lunches on repeat 

It’s as simple as that and this is probably something we do anyway.  The trick is to choose one(maybe two) super healthy breakfasts and lunches and just repeat them.  These two meals are undoubtedly the hardest to get right and essentially leave us feeling less hungry all day.  With just dinner remaining we are more likely to make good choices.

Do this for a week, then be free to change it up later…

 

personal training bournemouth

Need inspiration?

Breakfast 

2 boiled eggs, a small bowl of porridge with seeds and honey, fresh carrot apple ginger and orange juice

OR

Smoked salmon, asparagus, spinach berry and banana smoothie

 

Lunch

Fresh salad, cucumber, spinach, peppers, mozzarella cheese, chicken tikka and olive oil

OR

Homemade beef/bean chilli

 

Health, fitness and the 80:20 principle

What is 80:20?

The 80:20 principle has been around a while now, but it’still amazing how many times it’s relevant.   It refers to percentages and can be applied to pretty much anything.    Globally around 80% of the worlds wealth is owned by 20% of the worlds people. 80% of our happiness comes from 20% of what we do.  Importantly in most things in life..

80% of our results come from 20% of the work we put in. 

bournemouth personal trainer

80:20 in fitness

In fitness it would be outlined as 80% of what we achieve (results) is produced by 20% of our training.  So basically comes down to efficiency and the need to train specifically. As an example, if you want to train for fitness the old method of plodding away on a treadmill for 60 minutes will improve your fitness. But 15-20 minutes of high quality intervals will do as good a job, if not better.

So what we need to be doing is looking for the exercises and methods that give us the greatest gains. Try some of the following:

 

  • Buy a heart rate monitor and use heart rate training to train by heart zone rather than feel.
  • Weight training – find what are you looking for, drill it down. Do you need strength, condition, tone? I guarantee you can do more in less time by lifting with more form, range or even less rest.
  • Break 60 minute sessions down to at most 45 minutes. It’s amazing what you’ll get done.

80:20 in nutrition

This same principle can be applied in relation to dietary habits.

  • Fat loss for many is 80% dietary, 20% fitness training and genetics. It’s very tough to drop body fat on a good training routine but a bad eating plan.  What we eat is key to losing weight.
  • Eating 80% clean and 20% what you will is a great long term strategy.

 

Keep looking..

Both nutrition and training tend to need regular attention to keep the progress and using the 80:20 rule is a good way of doing this.  Look at your plan and work out where that 20% is coming from in order to spend the time wisely and see the greatest gains.

 

Looking to apply that 80:20 principle?  Come and see us for a FREE consultation by visiting the website.

 

Dieting, weight loss and how it all works.

Most of us have tried to lose weight (or more specifically drop body fat) at some point.  In this case we may have tried one of the many diets on the market or simply tried to ‘eat healthily’ to attain good shape.  Let’s have a look at how diets work and shed some light on the subject..

The diet industry is a multi billion pound business, due mainly to the number of people looking for a solution.  In fact, the initial success rate of dieting is actually pretty good.  In most cases we follow a particular diet and lose weight by following its rules and principles.   This success rate drops dramatically when we fast forward months or years later, with most people having regained the weight lost and often added more.  That’s probably the best indicator to how successful they are.

personal training bournemouth, weight loss bournemouth

But let’s go back to how diets work in an attempt to improve weight loss results.  Diets have a number of simple things in common which we maybe have never considered.

  1. Diets essentially get you eating less. 

Ever heard of a 5000 calorie per day diet?  Didn’t think so.  Generally speaking every weight loss plan will get you eating less calories than you burn, that’s obvious.

  2. Diets get you focusing on foods.

All diets work well in the way they get you looking at what you are consuming.  The simple exercise of keeping a food diary or eating healthily is good as far as you are focused on what you are eating.

  3.  Diets get you eating healthier

In most cases, diets try to exclude high processed, high calorie foods which we know are bad for us and encourage natural foods.  Again all diets work in different ways but the end game is much the same.  Until the ‘burger, chips and cola diet’ is released this is likely to stay the same.

 

The bottom line.

In the above ways diets are good and like I mentioned above they are successful in promoting weight loss.  What we need is a long term healthy approached based on some of the above.  The best way forwards is good lifestyle, quality exercise and a balanced healthy diet.

 

Want to come and see us for weight loss?  BourneFit offer bespoke fitness and nutrition programs to get you on track for good.  For more info click here

 

7 top tips for health you may have forgotten

It’s often the same in so many aspects of life.  The simple things done well make the biggest difference.  Here are 7 top tips you may have forgotten about which will all improve your health and fitness.

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1. Chew your food properly

How easy it is to wolf a plate of food in 10 seconds.  Chewing food properly not only helps your digestive system but also allows the stomach to let the brain know you’ve had enough.  Plus you have a better relationship with food by enjoying it more.

 

2. Don’t skimp on footwear

From a pair of running trainers to weekend pumps, don’t buy cheap shoes (wife if you are reading this please ignore).  Our foot health is very important for mechanics further up the body and decent footwear really is worth every penny.

 

3. Eat the proper version

In as many aspects as possible, eat the proper full fat, unadulterated version.  It may be higher in calories or you may think it’s bad for your health but it’s probably better.  Diet drinks are a classic example.  Eat full fat yoghurts, butter, everything in it’s least processed version.

 

4. Drink enough

It’s amazing, still how many people don’t drink enough.  Salt intake, hot weather, caffeine and exercise will all affect water levels, so drink up until your wee is pale or clear.

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5. Goals and rewards

Set goals for yourself, be it weight loss, fitness or health goals.  You are more likely to achieve them this way.  A handy way of succeeding is also to build in rewards.

 

6. Have fun

Frisbee in the park or a grueling gym session.  I know which one I’d rather choose!

 

7. Go long and easy

Long steady exercise sessions have profound effects on fitness.  Think long walks down the beach with an ice cream half way or weekend bike rides in the forest.  This way of getting fit is often overlooked, but is probably the way we are designed to work..

 

Want training advice, weight loss or anything related.  Come in and see us…  www.bourne-fit.co.uk

 

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

Fitness apps you can’t live without

Whatever your level, every little motivation helps.   For some it may be simply trying to stay on track, for others it may be looking for that extra 1% performance. Here we look at  a range of apps on PC and smartphones you simply can’t live without.

 

1. Weather apps

If you trek, run, cycle, golf or even walk the dog it’s handy to keep an eye on the UK weather conditions.  There are a couple of apps here – the first one being the good old consistent Met Office.  Updates are regular and pretty accurate.

rain

For rain forecasts there are a range, our favourite being raintoday.co.uk.  It shows accurate satellite images of cloud and rainfall over the previous 2 hours, perfect for working out what’s coming in.

2.Weight trackers

Trying to lose weight? A very simple weight tracking app is brilliant.  You can set up daily reminders, set target weights and most importantly see progress.  Our favourite is probably Recstyle which is quick, clean and easy to use.

recstyle

 

3.Strava

If you haven’t tried this yet, you’re in for a treat.  Strava is great for running/cycling, tracking your route, speed, temperature that sort of thing.  Users can map out ‘strava sections’, timed sections and anyone passing through that section gets added to a leaderboard.  Brilliant for that boring work commute or killer hill.   Strava is also brilliant for tracking fitness and training.

strava

Check it out at http://www.strava.com

 

4. Myfitnesspal

We use this for the nutrition end of things.  It’s very easy to add foods to and churns out all the stats you ever need related to carbs, fats, proteins etc.  You can even hook up with friends or check in with weight loss.  We use it  to measure the holy grail which is grams of carbohydrates.  If you have not done this before, book in and come in to see us!

fitnesspal

We find fitnesspal very helpful and informative, a must for anyone trying improve eating habits.  http://www.myfitnesspal.com

 

Hopefully you found this helpful!  For any further info, how to use these apps to great effect, fitness and nutrition visit the BourneFit Personal Training website, we are happy to help.

 

 

 

 

 

20 minutes or bust!

Over the years, workouts whether in or out of the gym have changed.  One thing that seems be more and more relevant to most people nowadays is shorter more efficient workouts.

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What are your top reasons for training? It may be one of the following:

 

Strength

Flexibility

Cardio fitness

Weight loss

Toning

Core stability

The good news is that any of the above can be achieved in well under the conventional hour workout.  In fact 20 minutes is often enough.

Remember the key rule of exercise.  Do something that makes the body respond, essentially we are trying to overload the body.  Here are a couple of examples of how you can ‘get it done’ in just 20 minutes..

Cardio – much research shows the best gains in fitness are intervals.  Perform a good worm up then aim for 5 x 1 minute intervals at 95% followed by very easy 1 minute recovery.  Cooldown and stretch, job done!

Weight loss – a very effective weight loss specific workout would be a workout before breakfast on an empty stomach. 15 minutes of cycling or running followed by a 5 minute mini circuit for fat burning all day.

For many a huge barrier to exercise is time – well guess what, not any more.  The more of these types of workouts we do, the better we feel and the fitter we get.  This is a massive motivator and a brilliant way of including exercise into a busy schedule.

For more on Personal Training, Weight Loss or anything health and fitness related visit the website www.bourne-fit.co.uk or give us a call!

The 5 best ways to lose weight!

Weight loss, or in most cases ‘fat loss’ is a common talking point.  Here we offer the best 5 ways to lose weight and discuss them in a little detail.

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1. Eat less calories

Eating less calories will usually (not always) cause a loss in weight.  We know this.  The only trick is staying satisfied, not getting hungry and actually having any energy to live and enjoy life. Oh, and in addition be ready for a weight gain rebound when you eat a normal diet again.  Besides these this option works!

2. Move more

Doing more exercise, expending more calories, lifting heavy things etc will help weight loss massively.  Ever see a fat marathon runner?..Didn’t think so.  Moving more should be on the agenda for many, chances are if you’re carrying too much weight, you’re not moving enough.

3. Eat a higher fat, higher protein, low carbohydrate diet

Insulin is the master weight loss hormone and the main food affecting insulin is carbohydrate.  Reduce carbs, reduce insulin, encourage weight loss.  Ketogenic eating is a great example of this and something we are definitely supporting at the moment.  More on this here and here.

4. Cut out anything you suspect is holding you back

Because chances are they probably are.  Common suspects may be dairy foods, wheat foods, chocolate, coffee, sugar and ALCOHOL (you know who you are!).  Eliminating food groups and reintroducing them after 2 weeks to check for a response is a simple effective method.

5. Drink more water

The clear stuff is essential to life.  Dehydration even on a mild level will affect energy levels and will certainly affect weight loss efforts.  Second only to the air we breathe, water is a must and if the body isn’t receiving enough fat burning will be down the list.

Want to lose weight, or want more information on how we can help?

Visit www.bourne-fit.co.uk to get started..

 

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