I've tried to summarise some of the things I said last night. Apologies if it waffles on a bit, but if we can get a few dietary things in place the results should have more chance of happening. I have tried to condense all the best fat burning diet advice I have researched over the years, into a few key points. It can be summarised that our bodies burn fat for energy all the time, until, that is, we eat starchy carbs and sugars in quantities which firstly stop fat being used as energy and, secondly, promote fat storage in our bodies. This process, once started, can keep going all day. Best to prevent it from starting in the first place. A simple break away from MASSIVELY MARKETED and MASSIVELY ADVERTISED sugar and starch products (often under the label "low fat") starts with an acceptance that more or less all processed carbs' and sugars are unnaturally VAST IN CALORIES - LOW IN NUTRIENTS - and the main cause of fat storage in our bodies. If we can accept that our habits are bolted onto our psyche, and simply step out of that "room" then a wide range of food choices becomes available. As strange as it may seem to each chicken for breakfast (really?) it is 150% better for your body than toast or corn flakes! Interestingly, many of the foods that are reasonably high in minerals and vitamins have at one time or another been publicly condemned as more or less DANGEROUS for us. Take eggs, beef, cheese, fish oils, etc. Three main points: 1. Drink WATER immediately before bed. 1 pint if at all possible. A large camomile tea is an alternative. - Drink WATER immediately when you wake up. 1 pint if possible. 2. Eat protein for breakfast most days. Cheese, eggs, sliced meats, chicken, tuna. With fruit. 3. Try to reduce or completely remove caffeine from the daily routine. Your mind and body need deep sleep for health, energy and repair. Caffeine prevents deep sleep. Try to substitute mint, roobosh, liquorice, or decaf tea and coffee. Drink more water, perhaps with a few drops from a fresh lemon segment. Finally, try writing a diet diary (see the PDF for a diet diary log page) for the next 5-7 days. Write down the time of day and the food and drink you eat and drink. Include portion sizes and how you prepare the food. It should reveal where the excess is occurring. Thanks for signing up and best of luck this month ahead. Paul Claim your complimentary, 1 hour, group workout |
The benefits of a good warm up include reducing the chances of pulling a muscle once the workout begins. Despite a thorough warm up before last night's class, my mid-thigh area decided to spasm up after about 15 minutes, which presented a mild disadvantage when about 250 squats and lunges were still to come. I guess nobody noticed as I fought through the pain barrier. Pure commitment! |
Anyway, some great news from around the class last night, so I'd like to recognise the following...
Good luck to Rachel and Brian who travel to Kathmandu on Friday, to embark on a trek to the base camp of Mount Everest. Our best wishes go with you.
Well done to Paula who has been coming to kettlebells all summer. Paula has been concurrently working on her running ability. Paula reports she is up to running 4.5 miles - 7.5km - without a need to rest. All this from a standing start in the early summer. Nice one, Paula.
Massive congratulations to Helen Kellett for reaching an amazing target of weight loss. Helen has shed 3 stone in 12 months, through diet and and exercise. Well done Helen, you look fantastic for it.
Best of luck to Angela who has a place in April 15's London marathon. Training commences soon, for which she is currently preparing both mind and body.
Rory wants to reduce his body fat measurement in the coming months. Good luck with that Rory.
And to everyone else who I know each have a health or fitness goal in mind. Best of luck in the final months of they year. You can make massive progress in the next 6 weeks before the parties begin.
Finally, two links worth a read to ensure maximum dietary benefit. 1. ph balance http://www.acidalkalinediet.net/ and
2.) A Three Day Juice detox http://m.skinnyms.com/three-day-cleanse-detox/?replytocom=6564.
See you next week.
Paul
Good luck to Rachel and Brian who travel to Kathmandu on Friday, to embark on a trek to the base camp of Mount Everest. Our best wishes go with you.
Well done to Paula who has been coming to kettlebells all summer. Paula has been concurrently working on her running ability. Paula reports she is up to running 4.5 miles - 7.5km - without a need to rest. All this from a standing start in the early summer. Nice one, Paula.
Massive congratulations to Helen Kellett for reaching an amazing target of weight loss. Helen has shed 3 stone in 12 months, through diet and and exercise. Well done Helen, you look fantastic for it.
Best of luck to Angela who has a place in April 15's London marathon. Training commences soon, for which she is currently preparing both mind and body.
Rory wants to reduce his body fat measurement in the coming months. Good luck with that Rory.
And to everyone else who I know each have a health or fitness goal in mind. Best of luck in the final months of they year. You can make massive progress in the next 6 weeks before the parties begin.
Finally, two links worth a read to ensure maximum dietary benefit. 1. ph balance http://www.acidalkalinediet.net/ and
2.) A Three Day Juice detox http://m.skinnyms.com/three-day-cleanse-detox/?replytocom=6564.
See you next week.
Paul
A super mix of some electronic classics from the Pet Shop Boys, featuring a perfect tempo to help the rhythm of the workout and familiar lyrics to distract from the exertion of the workout.
Some great tunes coming up this Monday down at Vernons. Check it out... | |
We ended September with the final outdoor workout of the Summer, down at Vernons, after a run of a dozen warm, fine and dry (!!) Monday evenings. Huge thanks and bigger Big-ups to all our members during the warm months, and contributed to the mood and vibe of the class.
We move indoors on Monday nights 6-7pm from October 6th 2014.
The clubhouse at Vernons is well equipped for the winter months, dry and well ventilated.
Quite a few of our members are on personal missions this Autumn, from weight loss to rehabilitation, to climbing to Mount Everest base camp. Good luck with that! I might give Darwen Tower a blast one Sunday.
Diet tip of the week
counting calories...fat burning all day long...try to eat less but feeling fuller....
Q: How many calories do I burn in a Kettlebell Class? A: 300-400. Note that this leaves a debt of energy in the muscles and energy system (liver). This means that the first 300-400 calories you eat will go towards replacing that muscle and liver energy debt. Only after that is the body likely to store excess calories. So you could say its worth 600-800 calories overall.
Q. How do I burn fat all day (and night)? A: Notwithstanding your DNA, which sets your body's metabolic rate automatically, you can assume that about 15% of your body's daily energy usage/output comes from fat. The body will use glycogen and sugars for the rest. So, if you burn 1000 calories in the daytime, and 500 calories over night, about 225 calories of fat will be used per day.
A key point is this. Low calorie - CRASH - diets DO NOT stimulate the body to go happily hoovering up all the fat from your body's favourite fat areas! So your rapid 7lb weight loss, the week before your beach holiday is not 7lb of fat. In the absence of enough food, the body will use up the stored glycogen in the muscles and liver AND after a few nights of hunger, the metabolism will slow down to balance the new low calorie intake. This glycogen is dense and heavy (more dense and heavier than fat), and as it amounts to 85% of the body's energy usage each day, it is used up fast - hence the "rapid" weight loss!
However, the moment you start eating normally again, the body does two things. Firstly it fills up the muscles with the dense glycogen - WEIGHT GAIN, and as the metabolism has slowed down, the body treats excess calories as valuable, and shunts them to the fat stores - WEIGHT GAIN. So the net result is gain on two fronts. PLUS the body's new LOW metabolism cannot burn off as many calories as before so more fat is stored as a result - WEIGHT GAIN.
We move indoors on Monday nights 6-7pm from October 6th 2014.
The clubhouse at Vernons is well equipped for the winter months, dry and well ventilated.
Quite a few of our members are on personal missions this Autumn, from weight loss to rehabilitation, to climbing to Mount Everest base camp. Good luck with that! I might give Darwen Tower a blast one Sunday.
Diet tip of the week
counting calories...fat burning all day long...try to eat less but feeling fuller....
Q: How many calories do I burn in a Kettlebell Class? A: 300-400. Note that this leaves a debt of energy in the muscles and energy system (liver). This means that the first 300-400 calories you eat will go towards replacing that muscle and liver energy debt. Only after that is the body likely to store excess calories. So you could say its worth 600-800 calories overall.
Q. How do I burn fat all day (and night)? A: Notwithstanding your DNA, which sets your body's metabolic rate automatically, you can assume that about 15% of your body's daily energy usage/output comes from fat. The body will use glycogen and sugars for the rest. So, if you burn 1000 calories in the daytime, and 500 calories over night, about 225 calories of fat will be used per day.
A key point is this. Low calorie - CRASH - diets DO NOT stimulate the body to go happily hoovering up all the fat from your body's favourite fat areas! So your rapid 7lb weight loss, the week before your beach holiday is not 7lb of fat. In the absence of enough food, the body will use up the stored glycogen in the muscles and liver AND after a few nights of hunger, the metabolism will slow down to balance the new low calorie intake. This glycogen is dense and heavy (more dense and heavier than fat), and as it amounts to 85% of the body's energy usage each day, it is used up fast - hence the "rapid" weight loss!
However, the moment you start eating normally again, the body does two things. Firstly it fills up the muscles with the dense glycogen - WEIGHT GAIN, and as the metabolism has slowed down, the body treats excess calories as valuable, and shunts them to the fat stores - WEIGHT GAIN. So the net result is gain on two fronts. PLUS the body's new LOW metabolism cannot burn off as many calories as before so more fat is stored as a result - WEIGHT GAIN.
Kettlebell Workout Blog....
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