Do Less NOT more for faster fat loss

Slide1Do Less NOT more for faster fat loss

I get tons of emails and Facebook messages from people who are desperate to lose some weight.

They’ve tried everything from counting calories, reducing fat to replacing most of their meals with diet shakes. Some have even tried laxatives and weight loss pills. Some have tried all that while beasting themselves with an horrendous exercise schedule which sees then doing all the machines in the gym, followed by a spin class, a Zumba class and rounding it out with a stretch and tone class.

Now while I applaud anyone who gets their butts up off the sofa to change their health I often think that they are on a hiding to nothing.

You see when you first begin an exercise program or cut calories you might find that you lose a little bit of weight initially but sooner or later those results start to fade and your weight begins to plateaux.

This is often when people start to cut calories a little more and start adding to their exercise program, think that if a little bit worked then more MUST be better.

And granted when they cut calories again and double their time in the gym they get a little bit of a result. BUT sooner rather than later they hit another plateaux.

This is when the long term ‘stick ability’ of their diet and exercise program is put to the test. They’ve already cut calories so low that to cut back anymore would mean they were eating dust and they’re exercising so much that to spend any more time in the gym would mean living there!!

So when I get emails like this and I often tell them to flip it

That’s right, I tell then to start eating more and exercising less.

This is often met with a bit of resistance at first because they are not losing weight how can eating more and moving less possibly work.

And the answer lies in eating better and moving smarter.

You see, eating the typical western diet that involves denatured, nutrient deficient processed foods, such as bread, cakes, biscuits, pasta and processed cereals is going to results in nutrient deficiencies in the body which results in the bodies hormones going out of sync and it’s metabolism to head towards the gutter.

Then when you add in an excessive exercise schedule, which overly stresses the body, it starts to release more cortisol. Excessive cortisol results in incomplete digestion, absorption and assimilation of nutrients as well as muscle breakdown.

This results in an even slower metabolism and less than optimal workouts in the gym. In a nutshell the body is over stressed, undernourished and on the verge of catching every cold going as the immune system has been suppressed.

So, with all that said here’s my less is more top tips:

Drink MORE water:

Water provides the brain with energy for the brain as it is used to create hydroelectricity. Without enough water this system isn’t efficient and can result in mental tiredness, fatigue and sugar cravings.

Water is also essential for digestion and elimination of waste products. Every cell in the body produces it’s own waste, which is transported through the blood to be eliminated by the kidneys as urine or out the ‘other way’ as faeces. Without enough water this exchange.

For instance without enough water the stomach cannot make enough hydrochloric acid to help break down proteins in your food. This can result in food fermenting in the stomach, which results in indigestion and acid reflux. Acid reflux isn’t a case of too much stomach acid; it’s not enough to allow proper digestion of proteins. Adding an antacid only makes matters worse as you’ve now created an alkaline environment where it should be acid. This leads to a knock on effect further down the digestive tract.

Water also fills you up and helps you to correctly identify if you really are hungry. Most people confuse thirst with hunger, as the signal from the brain is almost identical. If you are fully hydrated you will be able to tell the difference, which will result in you naturally eating less.

Drink LESS caffeinated, diet, and fizzy beverages:

Caffeine is a diuretic, which results in the body excreting more fluid that it takes in. This results in dehydration. Dehydration leads to sugar cravings, making it harder to make healthy food choices.

Eat MORE green leafy vegetables:

Green leafy vegetables are not only full of fibre but they’re also packed with lots of vitamins, minerals and phytonutrients that not only help you achieve good health. Fibre helps you to feel fuller for longer which will stop you from reaching for the cookie jar.

Fibre helps to keep your digestive system and bowels healthy as it passes through digestive tract soaking up toxins, sweeping up excess cholesterol and lowering your risk of heart disease, diabetes and some cancers.

Eat LESS sugary and processed foods:

Refined sugars, and this includes sort drinks, sweets, cakes, pies, breads and pasta, are the enemy of anyone wanting to lose weight.

Refined sugars don’t have the proteins, fats and fibre to slow down their digestion and absorption so they hit the blood stream pretty much unopposed and skyrocket blood sugar levels.

When blood sugar climbs too high the pancreas releases a hormone called insulin. Insulin is a storage hormone, charged with storing glucose, the digested form of sugar.

Glucose is stored primarily in the liver and muscle cells with any excess being shunted off to your belly fat stores!

It gets worse, as you now end up in with low blood sugar levels, which leaves you craving more simple sugars. In effect you have create a blood sugar roller coaster which leaves you constantly in wanting more sweet foods which in turn just get stored as fat.

Do LESS exercise:

Training for hours on end is very stressful for the body. Any time you go over 40-60 minute’s cortisol levels start to raise as testosterone starts to drop.

Testosterone is needed for the growth, repair and maintenance of your muscles. The fitter and healthier your muscles the faster your metabolism and the more calories you will burn in the long run.

Cortisol basically undoes all of that!

Instead of doing long training sessions or an hour or more stick to short sharp workouts of between 20-40 minutes per session. Basically work hard and smarter, not longer.

So in conclusion:

Drink more water. This helps you to feel fuller, reduces sugar cravings, gives you energy and helps the body to digest food and eliminate waste.

Drink less caffeine. Caffeine dehydrates you, stresses the body, and shuts down digestion and elimination. Caffeine also messes with your blood sugar levels as well as interfering with sleep.

Eat more fibre. Fibre helps you to feel fuller for longer, keeps the digestive system healthy and has been shown to reduce the risk of certain cancers.

Eat less processed foods. Processed foods are nutrient deficient, mess up the bodies digestive and endocrine system. Processed foods also rob you of energy, leaving you feeling bloated and hungry which often leads to over eating and weight gain.

Finally workout out smarter in the gym or at home. Short sharp workouts. Like the ones I teach in my programs help to rev up the metabolism for hours after the event. Long drawn out workouts result often result in fatigue, muscle breakdown and injury.

Any questions please drop me a reply.

Marc

Banana Omelette

The banana omelette is definitely one of my favourite breakfasts. It also makes a tasty little treat as you can wrap it around some blueberries and makes these tasty pancakes.

Banana omelettes are great high protein breakfast, packed with healthy fats and just the thing if you want something sweet for breakfast and want to ditch the sugar loaded cereals.

banana omelette with blueberries

For this recipe you will need the following ingredients:

  • 2 eggs
  • 2 tablespoons Organic Virgin Coconut Oil or organic butter, melted
  • 2 tablespoons coconut milk or rice milk 
or almond milk
  • 1 banana
  • 2 teaspoons vanilla extract
  • ¼ teaspoon sea salt
  • 2 tablespoons sifted Organic Coconut Flour
  • ¼ teaspoon baking powder

Directions:

  • Blend together eggs, banana, coconut milk, vanilla and sea salt.
  • Combine coconut flour with baking powder and thoroughly mix into batter.
  • Heat 1 tablespoon of coconut oil in a skillet.
  • Spoon batter  small amounts of batter mix onto medium/hot skillet making pancakes about 2 ½ to 3 inches in diameter.
  • Batter will be thick, but will flatten out when cooking.
  • When pancake is set on one side flip it.
  • Once both sides are cooked place onto a plate and repeat until all the batter mixture is cooked.
  • You can then build a tower placing banana slices and blueberries inbetween each layer or you can make one huge pancake and roll blueberries in the middle.
Either way its delish.
Makes about between 4-8 pancakes.
You can substitute the coconut flour for gluten free flour

You can substitute coconut milk for rice milk or almond milk

Once you’ve made these delicious pancakes please come back and leave a comment to let me know what you thought.

Marc

Greens Drink

greensThe high fibre, highly nutritious greens powder of Natural Greens can help boost your metabolism, speed up weight loss and cleanse your digestive system.

Natural Greens also offers the same amount of essential vitamins, minerals, enzymes and fats in every scoop that you’d find in a plateful of veg.

The 15 organically grown green super foods in Natural Greens offers over 70 beneficial nutrients and 20 naturally occurring digestive enzymes to help improve your detoxification process, reduce digestive issues and re-alkalise the body for all round better health.

To order Natural Greens simply click the image or click this link

Coconut Oil

coconut oilCoconut oil is a tropical oil rich in a special type of health and metabolism boosting saturated fat called Medium Chain Triglycerides (MCT’s), and should be used for all cooking, baking and frying needs, or even as a supplement by the spoonful.
Coconut oils unique saturated fat content can help give the body more energy, raise your metabolism and provide a weight loss boost every time you eat it.
Organic Virgin coconut oils like this one also retain all of the vitamins and anti-fungal properties which are often removed from deodorised or refined oils. Retaining these properties can help lower the risk of infection in the body and help provide the basis for healthy skin.

To order coconut oil simply click on the link or click this link

Whey Protein

whey proteinGrass Fed Whey Protein Powder could help increase weight loss, boost your metabolism, enhance exercise activity and offer excellent antioxidant benefits.
Whey protein powders are considered a ‘complete’ protein source as they contain a full profile of all the necessary amino acids required to help produce and repair lean tissue.
Unlike ‘commercial’ whey proteins, our Grass Fed Whey Protein Isolate is 100% non-denatured, cold-pressed and free from hormone-mimicking chemicals, antibiotics, steroids or GMO ingredients often passed through from the grain ‘commercially farmed’ cows are fed.

To order grass fed whey protein powder click the image or click this link

Vitamin D

vitamin dVitamin D has been shown to help strengthen bones, improve immunity, treat skin disorders and regulate blood sugar levels.

Vitamin D’s increasing list of health benefits stake claim for this being one of the most important supplements to take, especially as it’s predominently synthesised with the help of sunlight, of which most of us may miss out on dependent on the area we live.

Supplementing with Vitamin D could support cardiovascular health, reduce the risk of bone fractures and even lower blood pressure.

To order Vitamin D simply click the image or click this link

Milk Thistle

milk thistleMilk thistle helps promote the natural cleaning of the liver, aids detoxification as well as improving digestion.

Milk Thistle helps regenerate new liver cells which helps improve overall liver function, and can also lead to many health benefits including weight loss.

Milk Thistle is grown naturally and contains a powerful antioxidant called Silymarin.

Studies suggest that Milk Thistle can help reverse the toxic damage done to the liver from things like aclohol, metals, chemicals, painkillers, and toxic food, providing better health and overall liver function as a result.

To order milk thistle simply click the image or click this link

Cook Book

cookbook-largeThe EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

How this works:

Click Buy Now to go to paypal and pay for the How to Eat Smart Cook Book

You can pay either by logging into your existing paypal account and paying or without logging in just with your credit card

If you pay with your paypal account you will be automatically redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

If you pay via credit card without logging into paypal, once you’ve paid click the button which says “Click to return to barnstaplepersonaltrainer.co.uk and download your E-Book!”.  You will be redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

Please Note: This is a downloadable e-book program. You will NOT receive anything physical in the post. The entire program will be available for you to download and get started on minutes after ordering. This program is NOT available in stores, so you can only access it through this website.

Clicking the above order button will take you to a secure page for the transaction by PayPal, one of the most secure processors of online payments in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the worksheets. If you have a high speed internet connection, the downloads usually take no more than a minute or two. The e-book download is in a PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t currently have it, a free download is available once you’re on the download page.

Zinc

Zinc-CitrateZinc plays a vital roll in many functions of the body, which include proper functioning of the immune system, digestion, detoxification, insulin production, weight loss and the control of diabetes. Zinc improves stress levels, energy metabolism, acne and aids wound healing. It is also involved in keeping our muscles, skin and hair healthy as well as helping to maintain strong, healthy bones and fight colds.

Zinc plays a huge part of maintaining a healthy sex life and extremely important during pregnancy.
Studies have show that about 75% of the population of the Western world is deficient in zinc. For example caffeine, alcohol, smoking and stress all contribute to the excretion of zinc, therefore supplementation is highly recommended.

Take 15mg-30mg before bed with your magnesium. Avoid the oxide variant and instead stick to the “ate” versions such as gluconate, picolinate and citrate

To order zinc, simply click on the image or click this link

Magnesium

It would be easier and quicker to list the things that magnesium didn’t help, so important is this mineral in to our bodies health and wellbeing. Magnesium is of value in the treating of the following symptoms:

magnesium

  • Anxiety & Panic Attacks
  • Asthma
  • Blood Clots
  • Bowel Disease
  • Cystitis
  • Depression
  • Diabetes
  • High Blood Pressure
  • Migraines</em></li>

Magnesium also helps keep insulin under control, which is of benefit to diabetics as without magnesium, insulin is not able to transfer glucose into cells.

Supplementing with magnesium helps prevent osteoporosis, as without adequate magnesium the body cannot absorb calcium, which can lead to bone loss and tooth decay.

Magnesium also aids in detoxification and is crucial in the removal of heavy metals from the body.
Magnesium also helps prevent PMS, menstrual cramps, is important in the treatment of infertility, alleviates premature contractions, preeclampsia and eclampsia in pregnancy.

Cravings for carbohydrates, chocolate and junk food are all signs of magnesium deficiency. When supplementing with magnesium chose one of the “ate” versions such as citrate, malate, gluconate, orotate, and sulfate or magnesium chloride. Stay away from the oxide version as your body cannot absorb it and in effect you would be wasting your money.

Start with 400mg daily, an hour before bed as it will help you sleep.

 

To order magnesium, simply click on the image or click this link

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