February 13, 2012

25 Top tips for weight loss

By simon

Here are 25 simple top tips for ultimate weight loss.  Sometimes we simply need reminding of the basics!

  1. Eat larger meals earlier in the day and smaller meals later in the day.
  2. Don’t overeat.  Whatever you don’t burn is stored as fat.
  3. Get active on most or all days of the week.
  4. Stay away from simple sugars like sweets, chocolate and cakes.
  5. Ensure you are well hydrated as poor hydration can limit fat burning potential.
  6. Eat plenty of fruit and vegetables, high in fibre and water.
  7. Exercise regularly. It boosts metabolism and fat burning potential.
  8. Stop kidding yourself!
  9. Avoid saturated fats.  Essential fats found in oily fish, nuts and seeds are much better.
  10. Dieting doesn’t work. The results are short term with negative long term effects.
  11. Have a qualified body fat test done or use clothes sizes.  The scales never tell the full story.
  12. Limit alcohol due to its high calorie content.
  13. Exercise, but make sure you’re at the right level.
  14. Eat 5-6 smaller meals every day.  (graze as opposed to binge!)
  15. Train with weights to boost metabolism.
  16. Fight fat with fibre.  It keeps you full, keeping hunger at bay and also helps to control blood sugar levels.
  17. Never miss breakfast.  We need to boost metabolism and energy levels for the day.
  18. Watch what you consume when eating out.  Go for the healthier options as far as possible and look out for alcohol and desserts.
  19. Drink plenty of water, particularly with meals.
  20. You are looking to lose weight not muscle so eat plenty of protein rich foods.
  21. Eat slowly.  It takes 20 minutes for the brain to realize you are full.  Eating quickly causes overeating and is a strain on the digestive system.
  22. Ensure you get plenty of vitamins and minerals.  Eating a well balanced diet will help massively and you may want to consider a decent multivitamin.
  23. Eat less calories than you burn!
  24. Set realistic goals and aim to lose no more than 2lb / 0.8kg a week.
  25. If you want something badly enough it’s as good as yours – go get it!!

Comments Off   |  tags: , | posted in Nutrition, Weight Loss

February 8, 2012

Sports Nutrition – eating before exercise

By simon

What we eat in the lead up to an all important workout or even competition is essential.  A good meal leaves us full of energy that lasts as long as comfortable.  Get the pre training meal wrong and it can be catastrophic.  Here we will look at some theory behind whats best and offer some ideas.

Slow release is best

 

In fact, slow release is best for most of us, most of the time.  Foods releasing energy slowly keep us fuller and more energized on a regular basis.  An hour workout can be quite demanding so sustained release here is essential.

Timing, timing, timing

General advice is a larger meals 3-4 hours before or smaller meals 1-2 hours before exercise.  We also need to consider the content of the meal that has been consumed to how long to leave it.  Higher fat or protein meals take longer to release.  This can be used to our advantage, by adding higher fat or protein foods to pre workout meals, we create a sustained release!

Foods to try

Don’t change anything too drastically, stick to normal choices.  Porridge is perfect in the mornings, though you need an hour or 2 for it to digest.  Your normal lunch or dinner will work just fine. A mix of carbs (rice or vegetables) with protein (meat, fish, beans or eggs) works well.

Add plenty of carbs for energy, but also some protein in there.  Presence of amino acids (small protein units) in the body has a good link to better performance and recovery.

Coffee is also a favourite among many within an hour of training for that extra kick!

In case of emergencies

It’s the final hour,  you are really stuck, sat in meetings all day or in the car grab some fruit juice, dried fruit, or sports drink with plenty of water (and coffee).  This can often be much better than nothing.

It’s kinda personal 

This is a personal thing as to what works best.  It is worth using the guidelines above but experimenting with what food types and timing work the best for you.  Some people prefer a large meal, others can barely stomach a banana, so see be willing to test..

 

We work from BourneFit Personal Training Studio in Bournemouth, offering a professional service including Personal Training, Weight Loss and Sports Massage.  Visit us at www.bourne-fit.co.uk

Comments Off   |  tags: , , , | posted in Nutrition, Sports Nutrition

January 31, 2012

Weight Loss: Alternative lunch ideas

By simon

Following a couple of client queries regarding lunches over the past couple of weeks we found it easier to share a post.

The problem:  It’s winter and I’m still eating salads, possibly getting slightly bored.    I need some variety and something that suits the time of year more.

The answer: Here goes..

 

Personal Training in Bournemouth

The principles or all meals designed towards weight loss (or fat loss) remain the same.  High in protein, loaded with vegetables and slow releasing energy.  We are aiming to eliminate certain food groups such as wheat and dairy to be safe as they often slow weight loss.  A protein salad is the perfect option here as it ticks all the boxes, can be eaten cold and varied easily.

Other options

Ok ok, now for a couple of other options.  We are trying to use the same principles here but may suffer ever so slightly on quality.

  • Home made vegetable soup, but use protein as a side dish (ie half a can of  tuna, a turkey breast).
  • Chilli con carne with little or no rice.  Easily made in abundance one evening and kept for a few days.
  • Any evening meal works well here, but may be less convenient to take to work.
  • Eggs and beans option works here as well.
  • Protein Wraps – particularly chicken or bean based with lots of salad and minimal dressing.  Can even be shop bought but beware.
  • Shop bought options – would include fish, chicken or bean based options. These will work well in a snip and be infinitely better than sandwiches. Again beware of what’s been added!

Ways to approach it

If at all possible a main meal at lunch is great or as mentioned above some of a previous evening meal.  For some alternating protein salads and these other options may be enough to relieve the boredom. Just ensure that high portion of protein, a little fat and loads of veg.

Comments Off   |  tags: , | posted in Nutrition, Weight Loss

January 16, 2012

Weight Loss: How exercise helps

By simon

Of the many aspects affecting weight loss, exercise is certainly one of the most significant.  Here we will look at why this is the case, and if so how much and what type works the best.

Losing weight without exercise

Yes, this can be done, but the honest opinion is that this is a slower process.  Want to lose weight fast, just don’t eat! Following a faddy diet will get results short term, but what next?

Looking for long term efficient weight loss that stays off as well as being fitter, healthier and stronger? Get down the gym!

Burn baby burn

The calorie burning effect of exercise is huge, but not in the way you may believe.  During exercise, vigorous cardio activity such as rowing or running may burn anywhere from 600 calories rarely beyond 1000 calories  But thats a lot of work, and solid for an hour!

It’s the afterburn of exercise that is key, the increased metabolism for anything up to 24 hours afterwards.  See more on this below..

 

Cardio v’s Conditioning

So, which is the best for burning fat?  This is an age old question and can simply be answered by saying a combination of the two.  There are opinions and research showing either way, but essentially cardio will tap into fat directly.  Conditioning on the other hand will tone muscles, making them more metabolically active increasing metabolism every day!

Other aspects

As well as all the obvious benefits of exercise for weight loss, it simply allows us to be human.  An over indulgent meal on the weekend just requires more time sweating on a Monday.  When metabolism is on the rise the little slip ups and treats along the way.  Regular, well planned exercise will speed up the weight loss process without a doubt!

Comments Off   |  tags: , | posted in Weight Loss

January 2, 2012

Tips to help you train this winter

By simon

Winter is a tough time to be out training.  Strong winds, ice and driving rain are pretty constant from December until February.  Check out some simple tips on how to brave it this winter.

Wearing the right clothing

There is now an abundance of warm but breathable fabrics out there and the manufacturers have made the most of them. Warm materials are obviously great but they must be breathable to stop you feeling like a boil in the bag.  Windproof clothing is particularly clever keeping you warm, dry and protected from cold wind.

Merino Wool items are amazing, currently top of the list.  Warm, breathable, sweat wicking and also anti bacterial so they never smell!

Accept some indoor training

Switching to some indoor training either in the gym or at home in the garage is a lifesaver.  There are times when you just don’t have the heart to face the cold.  Loud music and motivation essential.

Come spring you will appreciate these sessions.

Accessorize!

A warm hat, socks, some decent gloves or a breathable scarf (the best) can make all the difference on a cold run or cycle.  Better to have them and have to stuff them in a pocket than get cold extremities!

Click here – For more information on Bournemouth Personal Training or check out the gym at BourneFit Personal Training Studio

 

 

Comments Off   |  tags: , , , | posted in Fitness, Personal Training

December 16, 2011

5 Top Tips to survive Christmas

By simon

It’s that time of year, no denying it.  Check out these 5 top tips from BourneFit Personal Training in Bournemouth. Follow the guidance below to get yourself through the festive period with lots of energy and no weight gain!

Portion and choice control

We are not designed to eat large portions. Simple.  Enjoy your xmas foods but have it in smaller portions.  Large meals will cause a massive rush of calories, a major cause of weight gain.  This is often followed by an inevitable slump.

The best approach is enjoy a little of the Christmas food you enjoy, just spread it into smaller portions.

Xmas dinner in itself is a good meal.  Opt for a small plate if this helps, and aim for 25% lean protein (turkey!) and heaps of veggies.  One small dessert is allowed, after all it is xmas!

Exercise

Plan some training in and around the Christmas period.  Book in with a friend on Boxing Day if you need to.  Maybe even try something different to your normal routine if you have the time off work.  Interval Training is superb for burning extra calories, as well as boosting fitness back up quickly.

Sweet stuff

There will inevitable be lots of sweet treats floating around.  Eating lots of these foods and little else will leave you feeling as rough as a badgers backside.  Have a little, enjoy it, leave the rest alone!

Snacks

Among all the processed food it is possible to find some natural options. Fresh fruit is welcomed  by the body and a few raw nuts or dried fruits are great.

Alcohol

The calorie content of alcohol and the hangover effects are obvious.  Something to consider is the lack of judgement after a few glasses, and no not who you’re kissing under the mistletoe!

Be aware of the American Size superbag of crisps or the 2 kilos of chocolate on the table.  These foods will have a killer impact on top of the alcohol.

 

Above all enjoy the holidays.  A merry Christmas to all!

 

Comments Off   |  tags: , , | posted in Fitness, Nutrition

December 9, 2011

Optimal recovery from exercise

By simon

Following any type of  training, top of the list for the following 36-48 hours is recovery.  Here we will look at what happens during the recovery cycle and offer some simple ways to speed up recovery.

Recovery really is the crucial phase after all the hard work and sweat in order to accomplish two main things.  These are the body adapting the the training (becoming fitter/stronger) and allowing the body to be repaired before the next workout.  This will be specific to the type of training we have done as well as the all important intensity.

It goes without saying they quicker we can recover, the more often we can workout, the fitter we become!

Now, the fun bit – ways to improve recovery from exercise.

Eating beforehand

Yes, this sound silly, but the nutrients available to the body before and even during exercise are important.  Starting training on an empty tank leaves more refuelling for later.  Levels of essential nutrients such as protein in the body will help start the recovery process earlier.

Rest

The key to recovery is good rest, particular sleep.  Top athletes are know to sleep up to 12 hours a day in order to improve recovery.  A decent 8 hours will always be better than 6.  A daytime short nap is a great pastime!

Post exercise nutrition

This is a whole new article in itself.  What we eat in the 20 minutes following training drops straight in, and the rest of the day is key as well.  Protein and carbohydrates are of particular interest in the following 2 hours.

Active recovery

A light form of exercise such as walking will increase bloodflow and nutrients to the damaged areas, improving recovery more than just lying on the sofa!  No excuses there.

Simon Lesser works as a Personal Trainer at BourneFit Personal Training Studio in Bournemouth.  For more info visit us at www.bourne-fit.co.uk.

Comments Off   |  tags: , , | posted in Fitness, Nutrition

November 8, 2011

Boost your immune system this winter

By simon

November time, the temperature is dropping and it’s time to boost immunity against all those winter bugs.  Check out the simple tips below, an approach to strengthen the body as a whole.

Smoking and Alcohol

Even in small amounts, smoking and drinking will hit the immune system.  We already know this!

Reducing sugar

White blood cells which help us to fight bacteria, have their ability compromised when engulfed in sugar. Artificial sweeteners are even worse.

Take the toxins out of your diet

Limiting the amount of pesticides, preservatives and additives will help.  The damage of many of these substances has not yet been fully proven but we do know they affect our immune systems.

Eat lots of healthful foods

Foods particularly good for boosting immune function are fruits and veggies for their high nutrient content as well as their positive Ph effect.  Foods high in protein and essential fats are helpful in building immune system, helping to fight those invaders.

Don’t worry, be happy

Finally, looking after our stress level is important.  Find the activities that calm you the most and stick with them.  This may be as simple as a walk down the beach or going out for a nice meal.

Comments Off   |  tags: , | posted in Nutrition

October 4, 2011

Weight loss: The best way to start the day

By simon

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.

 

Comments Off   |  tags: , , , , | posted in Nutrition, Weight Loss

September 29, 2011

Getting fit for sport

By simon

Whether you are gearing up for a ski holiday or a kick about on the weekend, solid physical preparation can make the difference between having an incredible experience, and having an incredibly painful experience.

Before considering a sports specific program for any sport, it is absolutely vital to achieve a certain degree of base strength and fitness. Though many sports primarily utilize the legs for power, strength must be developed across the whole body in order to move solidly as a unit. If a car is front wheel drive, it doesn’t mean you can drive with the back tires deflated.

CORE STABILITY.  A focus on core development is very important.  Strength and mobility in the TRUNK are vital components to moving dynamically and powerfully in sport. By learning to “move from our centre”, we take the stress away from our limbs and put it into the power source of our body. Developing control in this area enables us to initiate movements in safer and ultimately more powerful ways.

X TRAINING.  While it is good to develop a certain degree of cardiovascular fitness, don’t get carried away with monotonous activity (long runs, bike rides and 90 minute gym sessions!!). Repeated cyclical exercise puts our nervous system to sleep and many sports demand agility, quick reflexes and explosive power, so it is important that you imitate that type movement in your preparation. Taking part in other sports like soccer, squash, volleyball or chasing a dog along the beach can satisfy this criteria. Just try and mix up the pace and use a variety of exercises.

FLEXIBILITY training is probably the easiest area of physical development to totally NEGLECT. There is nothing fun about stretching, and let’s face it, it’s boring! But I assure you that stretching 15-20 minutes a day is less boring than waiting for recovery from a knee reconstruction, dislocated shoulder, neck strain or groin tear. Take time after each workout to stretch and be sure to focus on areas you are LEAST flexible in.

When it comes to sports, take time to warm up properly and don’t be too overzealous first time or first day.  Spend time stretching afterwards and use ice or hot and cold treatment to relieve any potential soreness.

Simon works as a full time Personal Trainer in Bournemouth from BourneFit Personal Training Studio.  For more info visit www.simonlesser.co.uk

Comments Off   |  tags: , , , , | posted in Sports Fitness Training