Categories
Fat Loss Fitness

Commando Workout With Men’s Health Top Trainer 2016

Think your strong? Do this workout finisher!

I was skeptical at first but once we started moving, I knew I was in for it!

It only took us around 7 minutes to finish.

 

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Get a rower machine and change the display setting so that it shows calories burned instead of metres or watts.

  • Sprint on the rower for 10 calories.
  • 10 Burpees across the machine
  • 10 Dumbbell Clean and Presses
  • Repeat the circuit but this time we minus 2 reps from the burpees and presses.
  • Repeat again and keep subtracting until you reach zero!

So it will look like, 10, 8, 6, 4, 2 finish!!

 

Let me know how you go!

 

Categories
Fat Loss Food

7 Things To Do If You Are Not Losing Fat

 

  1. Caffeine:

Caffeine gets a bad wrap from people relying on it or chugging down energy drinks all day. Caffeine is found in lots of fat burner supplements as well as pre workouts. There is good reason for this.

Caffeine has been praised for its ability to enhance sports performance and improve body composition. (Acheson et al., 1980,  Goldstein et al., 2010)

Start with around a 200mg dose to evaluate your sensitivity. Those that drink lots of coffee each day may use up to 400mg before a workout. This can be bought in a pill form from your chemist.

 

  1. Revaluate your plan:

Are you even following a plan or simply going to the gym and working out? If it’s the latter then it’s time to knuckle down and get yourself a proven plan that delivers.

If you are currently following a plan and it’s not working, perhaps it’s not the plan for you. Maybe it’s not intense enough…maybe it’s too intense. Is it geared towards building muscle or is it focusing on fat loss? I always train for muscle growth and performance and add cardio for fat loss.

 

  1. Eat more protein:

Chances are you are not eating enough protein. Protein is great for dieting because it’s very hard to gain fat from over eating it. Studies have shown that those that eat extra calories in the form of protein gain less, if any fat than those that eat extra calories from carbohydrates.

The reason for this, protein requires more energy to digest. This means that for every 100 calories you consume of protein, roughly 35 of that is used just to digest it!

 

  1. HIIT It:

Let’s face it, steady state cardio is dead. There is enough science that proves that you can get away with 10 minutes of HIIT versus 40 minutes of jogging/walking on the treadmill.

HIIT is hard though. It should not be fun to do. Use a spin bike if you have never done HIIT before and start with 30 seconds of absolute maximum effort. By the time you hit 20-25 seconds, your legs should be struggling to move the pedals and by the 30th second should bring you to a halt. Rest for 2 minutes and do it again!

 

  1. Ditch the processed foods:

Did you know that your body absorbs a higher percentage of calories from peanut butter than it does peanuts? If you were too consume 100 calories of peanut butter, you would absorb around 95 of those calories versus around 60-70 from eating raw nuts.

The more processed the food, the less work your body must do. This allows your body to digest it faster and absorb more.

 

  1. Eat some raw foods:

When food is cooked, more often than not, more calories are released. Eating raw foods means consuming less calories. Just choose your foods wisely. I can’t imagine a raw steak tasting very nice…

 

  1. Stand up:

You can hit the gym each day but if you are sedentary all day then it will be very hard to not store fat. Daily movements account for up to 40% of the calories we burn. Your gym session doesn’t even burn that much.

This can be as simple as adding a 30 minute walk to your lunch break, avoiding elevators, riding a bike to work, or getting a standing desk.

 

Categories
Food

Flourless Chocolate Brownies

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Ingredients for 12 brownies:

  • 1.5 can cannelini beans
  • 1/2 cup organic cacao
  • 3 free range eggs
  • 4 tablespoons Stevia or you can use honey.
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 tablespoon vanilla extract
  • 1 tablespoon milk
  • 1 tablespoon coconut oil
  • coffee beans to taste – perhaps just sprinkle these on top or use ground coffee. See note below in steps.
  • 1 cup organic cacao nibs or dark chocolate chips (dark chocolate would make a more decadent snack)

Steps:

  1. Set oven to 180 degrees.
  2. Mash beans or blend them.
  3. Mix in all of the ingredients except for coffee and cacao nibs – blend or mix.
  4. Mix in some of the coffee beans and nibs. (Note: I probably won’t use coffee beans again. They don’t create the best texture. Instead I would halve the amount of nibs and coffee I use and add dark chocolate chips.)
  5. Spray a baking dish with nonstick cooking spray and pour in the batter.
  6. Add mixture to baking dish and sprinkle with nibs, beans, or chocolate chips.
  7. Bake in the oven for around 25-20 minutes and use a knife to test if it’s cooked. If the knife comes out dry, it’s cooked.
  8. Allow the brownies to cool to at least room temperature before initially cutting them.

Approximate macros for 1 of 12 brownies:

203 calories, 7g protein, 24g carbs, 12g fat, 6g fiber, 8g sugar

Are You (3)

 

Categories
Fat Loss Food

3 Biggest Mistakes People Make When Dieting PLUS Bonus Action Step

Dieting gets a quite a negative wrap. Mostly from people who don’t quite understand how to diet and why people diet.

Most people diet to lose weight. People also diet to gain weight. To diet is to eat or drink to achieve a certain physical outcome. It doesn’t sound that bad, nor should it.

It is just an action step to help you achieve your goals.

There are a few little mistakes people make when dieting. Here is how to combat them.The past has no power over the present moment

 

Mistake #1: Not having a clear end date.

This one is extremely important. So many people are always trying to lose weight or always trying to get bigger.  These people often never reach their destination because they don’t even know where it is. I give myself from 3-6 weeks to diet most of the time depending how far I have let myself go. Each week looks different and will include different foods.

Fix it: Set yourself an amount of days. It can be 60 days or 30 days etc. This gives you an end date and a sense of urgency. Otherwise you will just diet forever and miss out on achieving the physique you desire.

 

Mistake #2: Not having a plan.

You wouldn’t build a house without a plan because it would most likely fall down. If you don’t plan your diet, then that too will collapse in a heap and you will be left in the same place as you started or worse! My SHRED21 program solves this by telling you exactly what foods to eat and what foods to avoid and when.

There is a lot of broscience out there and every expert will tell you to follow their plan.

Fix It: At the end of the day, the best way to get results is to actually follow a plan no matter who’s it is.

 

Mistake #3: Everything in moderation.

This one absolutely annoys me. Most of the time it just a way for the non-dedicated to create an excuse for their lack of will power.

Sure, you can enjoy certain foods from time to time. A can of coke however, does not fit into anyone’s diet.

Having a chocolate bar every second day and calling it moderation is just stupidity. Cut the excuses from your life and you will see dramatic changes.

I like chocolate and beer. Not often, but when I do, I have achieved results that I am happy with and it is only a small serve. If I am not achieving what I want, then I simply avoid these foods.

If I am craving certain foods, then I find ways to incorporate healthy versions into my diet. Instead of a Mars bar, I might create homemade dark chocolate snack with low calorie chocolate dips such as Walden Farms.

Fix It: Find low calorie options and incorporate them into your plan. Don’t make excuses because excuses don’t make results.

 

Bonus: Do this for one week.

Record everything you eat. Every mouthful. Every Dorito. Everything.

You will be surprised at what goes into your mouth. This alone will ring some alarm bells and even encourage fat loss just by being more aware.

 

 

 

Categories
Fat Loss Fitness Food

4 Hard Truths About Abs

Everyone has once had the strong desire to have their abs showing. We all have abs. Some people’s just have a bit more soft protection covering them. People who are often lean tend to want to take things a step further and drop below 9% body-fat and have that “cover model” look. There is nothing wrong with that but just know these hard truths first.

Hard Truth 1: The diet that lost you the first 10 kilos is not the same one to lose the last 2-3 kilos.

Your body was quite happy to let go of the excess body-fat because it didn’t need it. The last few kilos…that’s a different story. Your body is quite happy hanging onto this fat and for good reason. It will provide energy when food is scarce and it also helps keep hormone levels high. Dropping too low as bodybuilders do is not healthy. They are “supplementing” with lots of things that prevent their hormone levels dropping.

Solution: The last few kilos will be the hardest. I have a simple method for achieving this. It is far from easy, especially if you are near 100kg like I am. The good news, it works. I don’t like to count calories either so it fits in well with my life.

 

Hard Truth 2: You may struggle in social situations.

Everyone is having a beer…not you. Everyone is digging into that birthday cake…not you either. It is much easier to maintain your weight than it is to lose it. What this means is, once ydreamstime_xxl_38153514ou have reached your goal weight, then you can be more flexible. The exception to this might be a refeed day or after an intense leg session. You could then indulge in that slice of cake (just 1) or enjoy an extra serve of chips.

Solution: I always look at dieting like this. If you are making great progress then you can indulge a little. If you are not making any progress then perhaps you should go without.

Hard Truth 3: You might have to give up some hobbies to train.

This one is different for everyone. I train once or twice a day for 6 days per week. This doesn’t leave a lot of time for many other things. The thing is, most people you see on Instagram or Facebook don’t simply do a weights session and BAM they have the perfect body.

They might do an hour in the morning, an hour at night, and a tonne of meal prepping each day. This isn’t ideal for the person who works 9 hours a day. It’s great if being fit for Facebook is your job. Most of us will struggle.

Solution: I like to find ways around problems or obstacles as I prefer to call them. My cardio lasts at maximum 20 minutes. My weights session will be around 45 minutes. I can easily chunk these two into the same workout. I won’t end up looking a ripped Facebook model but I will look amazing. I will still have abs showing. I also have other methods that take even less time but deliver the same result if not better!

 

Hard Truth 4: It feels great to have achieved what most people won’t.

Not sure this is a hard truth but I wanted to lighten to mood a little. Abs take work. They take dedication. They require effort 7 days a week and 24 hours a day. The good thing is that when you take your shirt off and someone makes a comment about your six-pack, it feels pretty damn good. Your new six-pack won’t stick around unless you work on it. Having a six-pack for a week is simple. Keeping it for months on end is the hard part. You know what makes it easier? Seeing it.

You will naturally want to work hard to keep it because you are proud of yourself.

Solution: Not sure this needs one. Work hard and follow a proven plan to get a chiseled core and keep it.