Sugar is something that the majority of people have too of much today. Consequently its one of the main things that people try to reduce when they are trying to lose weight. But don’t we need a certain amount of sugar to give us energy and be healthy?
Firstly, it’s always really important to look at the quantity of sugar in something as well as the calories. For example a can of coke is 140 calories. Which given your daily limit may not seem that much if you fancy a treat. But the problem is literally ALL those calories are from sugar. 39 grams (thats 9.3 teaspoons!) of sugar are in each can. So it’s not the 140 calories that is the problem its all the sugar. Sugar is energy, so if you don’t use the energy i.e. by exercising, your body will store the sugar as fat. And even if you are exercising, consuming all that sugar means you have to burn off and use up that energy before you can start actually burning away your body fat stores.
What about fruit? A lot of diets will recommend cutting out certain fruits (or even vegetables) to reduce sugar intake when you’re trying to lose weight. I do not subscribe to this theory. To give you an idea, a medium, 100 gram apple contains 10 grams of sugar (about 2.5 teaspoons), and a medium banana, 150 grams, contains 19 grams of sugar (nearly 5 teaspoons). So yes there is a fair bit of sugar in fruit, but (i) apples and bananas are 2 of the fruits with the highest sugar levels, there are plenty of lower sugar options, and (ii) fruit is a healthy, filling snack and your body needs a bit of sugar to operate and in particular exercise anyway. So don’t eat fruit all day every day, … Read more->
This entry was posted on March 5, 2014 at 4:07 pm and is filed under nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
This is one of my favourite ways to train with both myself and my clients. Pick 2 total body exercises, and repeat them in a superset format (keep doing 1 exercise then the other back to back) for as long as you can. The following superset is my absolute favourite.
Make sure you have a watch or stopwatch ready, then every minute you have to complete 10 press ups (women on kness, men on toes if you think you are fit/strong enough) and 20 squats. Then you rest for the remainder of the minute and go again.
Press Ups – Make sure you lower your entire body, chest and stomach to the floor, before you push back up.
Squats – Stand upright about hip width apart. Squat down so your bum goes towards the floor until your thighs are parallel to the floor. Don’t let your knees shoot forward.
The speed at which you do the repetitions is up to you. You can either go fast and have more rest time before the 60 seconds is up and you have to go again. Or you go slow and steady, in which case your muscles will burn less and you will get less out of breathe. But of course the second way you will have less rest time. (I prefer the first option, but that’s just personal choice).
Basically just keep going for as long as you can. It’s as much a mental battle as physical so really don’t give up before you have to. Enjoy!… Read more->
This entry was posted on February 5, 2014 at 5:52 pm and is filed under cardio, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Losing weight is top of everyone’s list for the New Year. If you want to lose 1 pound each week you only have to create a deficit of 500 calorie a day so here’s some great ways to do just that. If you did all 5 of the points below you could cut 1000 calories and lose even more!
1/ 20 minutes vigorous exercise a day. The average person will burn 200 calories inn this time (more is possible if you work hard). Make sure you do complex exercise such as squats, planks, press-ups for maximal calorie burn.
2/ Change sweet potato for potato. Sweet potato is not only a better carb, far more nutritious in terms of vitamins and minerals, but almost half the calories as well. So have a baked sweet potato and save 200 calories!
3/ Just drink tea, coffee and water, but nothing else. No fizzy drinks, no fruit juice, and no sugar in you tea/coffee. This would save the average person 200 calories a day.
4/ More protein and veg, less carbs. Instead of 50% carbs, 50% protein and veg as the average person eats throughout the day. Change that to 80% protein/veg and 20% carbs. At least a 200 calorie saving here.
5/ Alcohol. If you drink every night, you’ll struggle to lose weight. Getting rid of 1 pint of lager or a large glass of wine will save you 200 calories a day.
Today’s Takeaway – These changes aren’t that extreme I’m sure you’ll agree, so make the change and start doing them!… Read more->
This entry was posted on January 2, 2014 at 7:17 pm and is filed under Fruit and Veg, protein, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
December is notorious for people gaining weight. It’s not just Christmas Day, people have lots of parties and dinners throughout the month of December. So what can you do to avoid reaching the New Year having put a load of weight on?
Be aware of how many calories are in your food and drink. This may sound like a simple thing, but I find that my clients underestimate MASSIVELY how many calories they have eaten/drank in a given day. When I work it out for them, they literally can’t believe how many calories the total comes to. And it certainly makes them approach their next party/dinner a little differently.
Put simply, you can kid yourself that you haven’t done too much damage if you really want to. When you make yourself face the truth of the situation you are likely to make much better choices. Take the following as an example of a dinner party consumption;
1/ Glass of champagne – 100 cals
2/ 2 pints of lager – 450 cals
3/ 3 150ml glasses wine – 400 cals
4/ Handful of salted nuts/crisps – 150 cals
5/ Starter of Smoked Salmon and Bread and Butter - 700 cals
6/ Main Course of Roast Turkey, Potatoes, Stuffing, Gravy etc – 1500 calories
7/ Mince Pie and Cream - 500 calories
8/ 2 biscuits with cheese – 400 calories
Total of 4200 calories!!!!
Bearing in mind 1 pound of weight is 3500 calories so you could easily reach that in 1 evening. Do that a few times over the course of the month and you can see how you can easily put on 7/10 pounds by January.
So make smarter choices.
E.g. Don’t eat the nuts, cut down on alcohol, don’t eat all the bread and butter with the starter, limit the potatoes, stuffing and gravy you eat, ask yourself … Read more->
This entry was posted on December 3, 2013 at 12:52 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.