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Fitness Health Uncategorized

How To Be A Kick Ass Personal Training Client!

I train clients online and in person. I scored my first client over 5 years ago. I was stoked.

I had a client that was excited and followed my advice. He got results.

online fitness coach

But then I had clients that didn’t get results…I was confused. I had this perfect method of getting a couple of people shredded that didn’t work on everyone. I couldn’t see past my own bias of training plans and protocols.

So I became a better coach and learned new skills. Skills that would propel me into magazines such as Men’s Health and Women’s Health and Fitness.

But still I had clients who weren’t getting results. Clients then felt bad. I felt guilty.

This lead to mixed emotions and radical protocols.

It doesn’t have to be that way and I’m going to tell you why.

How to be a kickass client…

1: Have a clear goal.

It’s hard to work towards something when we don’t know what it is.
I’m guilty of suggesting goals for people. These sound great in my head but to you they are ok…so you nod and go along.

The thing is…this goal isn’t yours. It’s an idea I had. It was my idea of what I thought you wanted. If you don’t have a goal except to be healthy, then be 100% honest about that. That removes the stress for both of us. No longer are we chasing a number on a scale because you thought that’s I wanted and I thought that’s what you wanted.

2: Lie to me
Just kidding. Don’t do that. Do the opposite. Clients lie every day…well, not all but some.
I need to know if you stuffed up. You eat ice cream every day but you don’t tell me…not good. I need to know that.

I won’t scold you for it. I LOVE icecream! If I’m trying to help you lose weight and you’re eating an extra 600 calories each day, I start to feel guilty because you’re not getting results. You feel guilty. We all feel guilty.

You worry I’ll be disappointed in you. I’m worried you’ll be disappointed in me…be honest.
I won’t be mad I promise. We all slip up. We all love treats. It’s life.
Instead, let’s create a strategy to include ice cream or figure out why you are eating it in the first place.

3: Don’t set your expectations too high…
Have goals but be real. You’ve never trained before and now you want to train 6 days per week? You won’t. Could you do 5? Possibly. What about 4? Definitely.
How about a 4 day training program with an extra day for when you can. Now we are being realistic.

Meal prep is boring. I hate it. You won’t see inspirational meal prep photos on my Instagram. I guarantee that!
If I suggest prepping meals and you hate cooking. Don’t agree to prep 40 meals. Start small. Don’t overwhelm yourself. Also, don’t tell me you can if you won’t. Be honest with me and yourself.

4: Be open to everything…except Sauna pants.

To make change, we need to change. Doing the same thing will get us no where but where we are. When I say vegetables and you say “NEVER”, that leaves us in a pickle (see the PUN lol).
You may hate vegetables, but do you? Or do you just hate boiled broccoli. I do. It’s gross.

What about Char siu pork stir-fry with broccoli? I’ve never had it. Let’s try it. You never know.

If we rule out everything we have never tried, our lives will be motionless and boring. Be bold and take a walk on the wild side.
But hey if you really hate something, tell me. Be honest. That’s what I want.

The key point here is to be honest with me. Tell me you messed up. Tell me you won’t do what I suggest. Tell me you prefer this method. Tell me the truth.
It’s easy. You can never be mad at someone for telling the truth.
If you’re honest with me, I learn how to coach better. I think of more options. I research things that may help you and those to come.
If you’re honest with me, I can get you what you want. Results.

If you want to be kick ass client who wants to be open, honest and committed and you want a coach who is open, honest, and committed, then click below.

You can book 15 minutes with me. Tell me what you need. I can see if I can help. If I feel we are a great match then I’ll offer you a spot as my client. If I feel you would be better suited with someone else, I’ll tell you.
Same goes for you. If you feel I’m not the one for you, tell me. Simple as that.

When we are honest, we’re happy.

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Fat Loss Fitness Food Health Uncategorized

10 Reasons Six Pack Abs Suck (And 5 Things To Do Instead)

Six pack pack abs suck. There. I said it. And I mean it.

In your heart of hearts, you kinda know that losing fat and getting a six pack means making sacrifices. You kinda know that there will be hard times, good times, and just normal boring times along the way.

And yet…you still dream of rocking a six pack. But you don’t want to think about how hard it will be.

Time to cowboy up, my American mates might say.

Here’s why getting six packs abs sucks — and how you can get them anyway with a little common sense an a little sweat.

Sound good? Keep reading. We start with common mistakes and end with what to do instead.

First, 10 things you’re doing wrong.

Then, 5 things to do instead.

  1.       You don’t work hard enough
    Sorry, but random 45 minute workouts two or three times a week are just not enough. Your gym sessions need to take priority over Netflix binges,  hanging out with the guys, and just good old relaxing.
  1.       Your program sucks

That workout you and your buddy do? Sorry, not good enough. You need a tailor made program that is designed just for you. Your new program will be hard, but will get you ripped.  It will involve advanced periodization protocols that will test you in ways you never have been tested before. You will have to track every weight you pick up and learn things you have never done before.

 

  1.       You neglect cardio
    Yup, you guessed it. You need to do cardio. And not just ten minutes on the treadmill before each workout. You will likely have workouts designated just for cardio. That means after you have spent your energy and motivation on smashing chest, you now need to come back later and do 30 minutes of sprints and some steady state cardio. This gets old real quick. But you need to do it.
  1.    You’re afraid of being tired
    Your legs are heavy. Your chest is still sore. Even the cereal box is heavy. You are expending so much energy each day that recovery will be much slower. Slowly you will start to wonder: “Is it worth it?” The correct answer is yes.

 

  1.      You love Facebook

But you’re wrong. Learn to love an app called MyFitnessPal instead. This will count every single macronutrient that goes into your body. No more rough estimates of what you think you ate. Measure it and get results.

  1.       You eat too much of the wrong stuff
    You will likely need to use calorie cycling. This means eating less on rest days and arm days, and more on leg days. Slightly less on chest and shoulder days but enough on back day. It’s not all that hard, but it does requires extra work.
  2.    You drink too much beer

Let’s cut to the chase. Less beer with the boys, more eating out of tupperrware. Are we clear?

  1.      You don’t meal prep
    But you need to. Prepare many meals in advance over weekend. You’ll get the headstart you need.
  1.      You compare yourself to a fitness model
    You don’t look like like a fitness model. But guess what?  Neither does he, most of the time. Kind of like how the bathroom lighting can make you look like The Rock until you take two  steps forward and now you’re Danny Devito. Stop idolizing athletes who have everyone in their corner making sure they look perfect.  Unlike you. they don’t have 9-5 jobs and a family to tend to.
  1.   The side effects discourage you

Yup, low bodyfat has side effects, including loss of sex drive in men. Guys who pump iron, diet hard, and do HIIT can end up now having not much sex drive. This can happen at anytime in your journey but generally when your absolutely ripped.

Ladies, your periods may stop coming. Extreme dieting can cause your hormones to start going nuts. You may be thinking not having a period for a while is a relief. It’s not. It’s a signal telling you something is wrong. You may also experience pain in your thighs from the stress of dieting.

5 Things You Can Do Instead

  1. Drink Less Alcohol is great. I’m about to pour myself a glass of Ballantynes Whiskey straight afterIi finish this. Tomorrow morning I’ll jump on the Assault Bike and remember to enjoy another whiskey in a few days. The key here is moderation. Don’t sink beers every night or polish half a bottle of Sauvignon Blanc with dinner. Save it for a special occasion. Have a couple on the weekend but don’t just drink for the sake of drinking. Your health and your abs will be forever grateful.
  2. Eat Smart

Aim for two palm sized portions of protein with each meal, 2 cupped handfuls of carbohydrates, and 2 thumbs of fat. Ladies, aim for 1-1.5 palms of protein, 1 cupped handful of carbs, a thumb of fat with each meal. Add or subtract based on how your body responds. Always keep a decent fist size of vegetables on your plate. No exceptions.

  1.  Train with intent

Do you ever feel like you are just going to the gym but not actually training? Having a clear reason for why you are there makes it so much more important. Find your why and make every rep count!

  1.  Don’t stress

You are going to miss a workout and you will blow out your diet. And it will happen more than once. Who cares? Life goes on and if you spend your time worrying about what you’ve done wrong, you’ll never get to enjoy what you did right. Life is for living. Find balance in everything and commit to what you want.

  1. Hire a coach

Not only will a coach get you to where you want to be, they’ll also be the voice of reason and share their secrets with you. A good coach will be able to guide you to getting a set of abs, enjoying Saturdays, and not living inside of a gym. Why stumble and fall when you walk straight to your destination?

Categories
Fat Loss Food Health

Would You Eat The Marshmallow?

In 1972, Walter Mischel performed a famous experiment at Stanford University.

He sat children between the ages of 4 and 6 in an empty room with a marshmallow on the table.

The kids were told they could eat the marshmallow now if they wanted but, if they waited a little while, they would get 2 marshmallows instead.

The researchers left the kids alone in the room and watched…The results were amazing!

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Some kids ate the marshmallow straight away. Some waited a while then ate it.

About one third managed wait long enough to get the second marshmallow.

Most of the kids struggled to wait though. Some covered their eyes. Some hummed. Others created little distractions for themselves.

These kids got the payoff!

By delaying gratification, the children succeeded in getting more in the long term as opposed to the short term fix.

Funnily enough, the same children that were able to delay gratification were actually succeeding more in later life.

Mischel checked in over 10 years later with the 2 kids and found they were doing better academically and had better social skills.

 

So how does this relate to weight loss?

Remind yourself of what you truly want. You are here for the long game.
There will be discomforts along the way but in the end, the payoff is far greater than you could imagine.

Take a lesson from these kids. When you feel like the late night munchies are creeping up on you, create a distraction for yourself.

This can be anything from reading a book or even focusing on why you would rather not eat the entire block of tim tams.

Always ask yourself:

1. What do I want right now?

2. What do I want long term?

3. Is the sacrifice worth it?

4. Can I hold off for a few minutes? Chances are, 10 minutes from now, the munchies are gone.

The long game is the key.

 

Would you eat the marshmallow?

Categories
Fat Loss Health

Are Supplements A Waste Of Money?

Ask someone about supplements and you generally get one of two answers. The first is “Yea I take (long list of every pill possible)”, or “No way, you can get everything you need from food”.

Due to clever marketing, both people believe they are right. Read the label of a popular fat burners and you will see ridiculous phrases like “Next generation fat loss”. What does that even mean?

Turn the label over and you see bizarre ingredients such as Ophiopogon extract. Good luck trying to figure out what this is in a hurry, let alone any scientific research to back up their ridiculous claims.

I might be starting to sound like a supplement Nazi. The truth is, I have been ripped off so many times it makes me mad. I bet you have as well.

Given the number of supplements available on shelves, you would be forgiven into thinking they are all legal and tested for efficacy.
A lot of pre-workouts contain controversial ingredients that after 6 months are no longer sold in Australia. That is because they often hit the shelves before they have been clinically tested. We then waste our money and the product is banned.

Here is the good news. Not all supplements are useless. Not all supplement companies are evil.
There are some honest people out there trying to provide a solution to this problem.62492547

Before I found these honest companies, I bought all the ingredients for my pre-workout separately. I would then mix it up in my kitchen. My neighbours could be forgiven for thinking I was a drug dealer. I had scales out, white powder everywhere, empty vege caps. Not a good look.

I am going to tell you what supplements truly have benefits. I could go through what doesn’t work but that list would take too long. Instead, just assume, if it isn’t on the list I don’t feel it is essential or I haven’t taken it myself to give an honest opinion.

I will leave protein powder out. This is one that I don’t put in the same category as the rest. Protein powder is a food rather than a supplement.

Creatine: Creatine is useful when the body is being challenged through high intensity training. By replenishing phosphocreatine stores in the body, you can work at a higher intensity for longer. In simple terms, when we train we use ATP. Creatine helps the donates more energy to our ATP stores.
Dosage: 3000-5000mg. It has been found that timing of this does not matter. What matters is that you take it.

Beta alanine: High intensity training produces lactate. Beta-alanine helps to buffer the hydrogen ions and acidity in the muscle during training. This allows us to train for longer before the burning in our muscles causes us to stop.
Dosage: 2000-5000mg depending on your size. Take this before your workout. Taking it after has also shown benefits.

Caffeine: Caffeine is a great supplement that is underappreciated. Caffeine increases alertness and reaction time. Caffeine has also been shown to increase fat loss, increase muscle recovery time, increase strength, and reduce the risk of certain diseases.

Dosage: Start with 100mg. If your tolerance is high and strength is your goal, up to 500mg can be beneficial. Take this before your workout.

Fish Oil: Our oceans are contaminated with pollutants. These pollutants get into our fish and reduce the quality of their meat. For this reason, some experts suggest reducing our fish consumption and supplementing with fish oil daily. Studies have shown the benefits of fish oil range from fat loss, maintaining lean mass, brain health, and joint support.

Dosage: 3-6g with meals.

Greens Powder: Green food blends are high in antioxidants, strongly alkaline, and rich in minerals. Always choose fruit or vegetables first but when these are not available, consume your greens powder.

Dosage: If fruit and vegetable consumption is high (7-10 servings per day) then you can skip this. If your fruit and vegetable intake is low, consume the greens powder more often. Use the dosing on the label as they are all different.

Branched-chain amino acids: These are one of my favourite supplements. Not only because they taste great and make drinking water easier, but because they have so many benefits. During a workout, our bodies need fuel. We also need to preserve muscle due to the stressful state we are in during our training. This is where BCAAs come in. By consuming BCAAs we are given that extra fuel to keep our muscles pumping. The leucine also spikes muscle protein synthesis. This is our bodies way of rebuilding itself from the stress we intentionally place on it.

I have also found it shortens the amount time my muscles are sore. This allows me to get back in the gym more frequently and increase muscle gains.

Dosage: At least 2.5g of leucine. You will often see leucine, isoleucine, and valine in a ratio of 2:1:1. Take only during workouts unless you are on a low-calorie diet. In this case, taking in-between meals can spike protein synthesis and reduce muscle loss.

Green tea extract: This stimulates your metabolism and can increase fat loss. This supplement is heavily studied and has lots of research to back up the claims. My advice would be to perfect your diet and training first. Fat burners are great for dropping to single digits or breaking plateaus. If you have more than 5-8kg to lose, I suggest saving your money until everything else is on point.

Dosage: 400mg in the morning and afternoon.

r-Alpha Lipoic Acid: This supplement is great for reducing insulin response in those with poor carbohydrate tolerance. Although not needed every day if your insulin is working as it should, before cheat meals can be beneficial. This would reduce the rapid insulin response caused by the high amount carbohydrates. If your diet is good and your carbohydrate tolerance is normal, you can save your money here. Still a great supplement for weight loss.

Dosage: 100mg 3 times daily before meals.

CLA: CLA helps to induce apoptosis of fat cells (killing old fat cells). It can also help to preserve lean mass during dieting. This supplement is very popular in athletes for good reason.

Dosage: 2.5g-5g when dieting.

I could list a few others such as citrulline, and taurine but I do not believe these are essential unless you are very serious about your training.

I always tell people that diet, training, and recovery come first. If these have not been mastered, then it would not make sense to spend money on supplements. The best way to know you have mastered these areas is that are you seeing amazing results with your training.
If you are not, I would suggest finding a program that can deliver this. No supplement will suddenly cause you to gain or lose 10 kilograms. That is a good thing!
Perfecting our training and nutrition is healthy. It allows us to learn and work hard. It allows us to dedicate ourselves to the art and refuse easy way outs
The more you know, the more powerful you can be. The more you do, the more powerful you are.

 

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Fat Loss Food Health Uncategorized

How Much Fat Should You Eat?

Fats along with Protein and Carbohfatydrates are the three macro-nutrients that supply calories to the body. Protein and carbohydrates contain 4 calories per gram whilst fat contains 9.

Although fat has had a bad wrap, it can be our friend if we manage our consumption and eat the right types of fats.

There are 4 major kinds of fats.

First lets start with Polyunsaturated Fats. This fat can help preserve muscle size
while your are having a break and can help increase strength and size during a workout. 33% of your daily fat intake should come from polyunsaturated fats such as salmon, peanuts, hemp, sardines, trout, tuna, cereals, and flax seed.

Monounsaturated Fats are another very important fat. Monounsaturated fats are great at protecting the heart whilst cutting belly fat. Studies from the Canadian Medical Association Journalsaturated fat found that they increase good
cholesterol levels in the body by 12.5% and decrease bad cholesterol by 35%. This fat also should make up 33% of your daily intake. You can get your daily dosage from olive oil, hazelnuts, almonds, Brazil nuts, cashews, and avocado.

Saturated Fats have been given a very hard time in the past. We do in fact need saturated fats in our diet, so avoiding them entirely is not the best thing to do. Saturated fats help your body produce hormones like testosterone. This hormone is your main muscle builder. Aim for around 33% of your daily fat intake. Great sources for this are dark chocolate, red meat, eggs, chicken, cheese, and sour cream.

Tran saturated Fat or trans fat, is the worst fat and should not be consumed. Trans fats lead to weight gain and poor health. According to the Journal of Nutrition, trans fats clog your arteries, have been linked to cancer, and can lead to diabetes. Avoid all foods that contain trans fat. Fried foods, pastries, and biscuits are big carriers of this fat.

If you are wondering how much fat to consume in a day then here is a quick guide. If you are aiming to be leaner then aim for around 1 gram of fat per pound of your target bodyweight. Protein should be around 1.5 grams per pound of your target body weight with carbohydrates at 1 gram. If gaining muscle is your goal then you should aim for 1 gram of fat per target bodyweight, 1.5 grams of protein, and 2.5 grams of carbohydrates. thumb fat

An easy way of calculating your fat portions is with your thumb. The beauty of this method is that it is sustainable and accurate. I doubt you will carry scales with you at all times, but I bet you have your thumb!
Set your goal to include a thumb sized portion of fat with every meal except your post workout meal.

This is the exact method I use in my SHRED21 to help people drop fat for good. They drop it for good because they can always implement this method along with my other teachings. It’s easy. It’s portable. It’s accurate.

Don’t be scared of fat. It is our friend!

 

21 Days Apart (4)

 

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Fat Loss Food Health Uncategorized

The Health Benefits Of Coconut Oil

What Are The Benefits Of Coconut Oil?

Coconut oil is basically made up of saturated fat. And saturated fats are often linked to increased bad cholesterol—that is LDL. So how true that coconut oil has health benefits?coconut oil benefits
In this article we discuss the role of coconut oil in our body and how it differs from other foods that contain the saturated fats.

Saturated vs. Unsaturated Fats:
In Biochemistry, these refer to the fatty acids. These molecules make up chains of structures to produce the cholesterol molecules, which can be chylomicron, VLDL (Very Low Density Lipoprotein), IDL (Intermediate Density Lipoprotein), LDL (Low Density Lipoprotein), HDL (High Density Lipoprotein) or triglycerides.
In simple terms, only the HDL or the High-Density Lipoprotein is the “good cholesterol” and the rest are the bad guys. The reason for this is because of the scavenging ability of the HDL against the rest of the bad cholesterol. That means, HDL can destroy and scavenge Lower Density types of lipoprotein (chylomicrons, VLDL, IDL, LDL and triglyceride). This renders the bad cholesterols not to get deposited as cholesterol plaques in the arteries, including the arteries that supply the heart.
The fatty acids are responsible for the formation of the cholesterol molecules mentioned above. These fatty acids can be assimilated from the food we eat and can either be saturated or unsaturated.

Saturated fatty acids make up most of the oils that we get from palm trees, such as dates and coconut. Molecularly, saturated fatty acids have no double bonds between their individual carbon atoms. The term saturated is because the chain of carbon atoms in their structure is full of hydrogen atoms. Other sources of saturated fats are butter, meat, kernel oil, cow’s milk, cocoa butter and other dairy products.

Unsaturated fatty acids, on the other hand, are usually found in fish and plants. The presence of the double bonds in their fatty acid chains make them different from the saturated forms. Moreover, the hydrogen atoms in their molecular structures are eliminated. The term poly- or monounsaturated fat depends on the number of double bonds formed within their fatty acid chains.
Supported by medical textbooks and researchers, saturated fatty acids are often linked with cardiovascular disease. The idea that these researchers raise is that saturated fats can increase the formation of bad cholesterol in the blood when not taken in moderation.
However, a meta-analysis done by Tarino et al in 2010, concluded that there is no significant evidence for concluding that dietary saturated fat is associated with and

Coconut Oil Benefits:

The research by Tarino has been debated by much later studies. There is also the thought that coconut oil is still saturated fat, isn’t it?
The answer is yes and many researches and health organizations advise against consumption of high amounts of coconut oil. Coconut oil contains lauric acid, which is a saturated fatty acid that can raise blood cholesterol through augmenting the LDL (a bad cholesterol). But coconut oil has also some heart-friendly fatty acid the myristic acid according to Dr. Roger Clemens of the Institute of Food Technologists and 2010 Dietary Guidelines Committee.2
On the good side, lauric acid also increases HDL (the good cholesterol), which in turn, can develop a more favorable blood cholesterol profile. This is supported by a meta-analysis in 2003 by Mensink et al concluding that the effects of dietary fats on total:HDL cholesterol may differ markedly from their effects on LDL.

Additionally, a review on by Tran et al in 2006 has mentioned that “lauric acid-rich palm kernel oil and coconut oil (approximately 50% lauric acid), in terms of effect on total/HDL cholesterol ratio, are still a better alternative for the food industry than partially hydrogenated oil in products that require solid fats for texture.

Virgin Coconut Oil (VCO) is currently heralded as healthy oil and can even be good for the heart. VCO contains MCT (Medium Chain Triglycerides), the reason that it is much favored by health enthusiasts. In a study of the effect of MCT’s in rats, low body weight, low fat deposition and excellent survival rate has been shown.5 Medium chain triglyceride in virgin coconut oil is thought to be better than other saturated fats which carry potential cardiovascular risks.
In addition to body fat loss, the energy expenditure is enhanced when MCT is taken at 15 to 30 grams per day according to a study.6 In connection with this, you can increase your 24-hour energy expenditure by 5% , and in the long term, can cause significant weight loss.
Furthermore, MCTs can curb your hunger as shown by a study by Stubbs and Harbron. The study examined the substitution of MCT in the diets of six healthy male volunteers with mean age 27.17 years, mean weight of 63.33 kg and mean height of 1.72 m. The data showed that the substitution can limit the weight gain and excess energy intakes of the subjects.7 The effect on reduced appetite can greatly help in controlling your food intake and thus, may aid in controlling weight gain.
Virgin Coconut Oil (VCO) has also been recently studied and showed beneficial effects on lipid parameters. In this study in 2004, rats were fed with VCO for 45 days and their lipid profile was determined. The results showed that VCO has potential beneficiary effect in lowering lipid levels in both tissues and serum and can cause LDL oxidation through physiologic oxidants. According to the study, the biologically active polyphenol components present in virgin coconut oil may be the reason for such effect.8coconut oil
Other potential health benefits of coconut oil have also been attributed due to its contents. It includes anti-septic effects, moisturizing effects on the skin, hair and scalp moisturizing effects.

Bottom Line:
Coconut oil is a healthy alternative to other saturated fat-based foods and oils. Though being saturated and can increase the levels of LDL, it can also increase HDL, which may counter the effect of the bad cholesterol increase. The virgin form (VCO) is more recommended since it has medium-chain triglycerides that has been studied for its beneficial health effects.

Although other studies and even health organizations advised against the consumption of high saturated fats, coconut oil is not a health-risk if taken in moderation. It has great health benefits and the virgin coconut oil form (VCO) has more positive health effects as proven by studies. Thus, in choosing an oil alternative, coconut oil (more particularly the VCO) is a good choice and is recommended.

REFERENCES:
1Tarno et al (2010) Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824152/ . Accessed: 07/03/14.
2Zelman (2014) The Truth About Coconut Oil http://www.webmd.com/diet/features/coconut-oil-and-health . Accessed: 07/03/14.
3Mensink et al (2003) Effects of Dietary Fatty Acids and Carbohydrates on the Ratio of Serum Total to HDL Cholesterol and on Serum Lipid and Apolipoproteins: A Meta-Analysis of 60 Controlled Trials http://ajcn.nutrition.org/content/77/5/1146.full.pdf+html . Accessed: 07/03/14.
4Trani et al (2006) New and Existing Oils and Fats Used in Products with Reduces Trans-Fatty Acid Content http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Articles/JADA106_867-880.pdf . Accessed: 07/03/14.
5Kaunitz (1986) Medium Chain Triglycerides (MCT) in Aging and Arteriosclerosis http://www.ncbi.nlm.nih.gov/pubmed/3519928 . Accessed: 07/03/14.
6Dulloo et al (1996) Twenty-Four-Hour Energy Expenditure and Urinary Catecholamines of Humans Consuming Low-to-Moderate Amounts of Medium-Chain Triglycerides: A Dose-Response Study in a Human Respiratory Chamber http://www.ncbi.nlm.nih.gov/pubmed/8654328 . Accessed: 07/03/14.
7Stubbs RJ and Harbron CG (1996) Covert Manipulation of the Ratio of Medium-to Long-Chain Triglycerides in Isoenergetically Dense Diets: Effect on Food Intake in ad Libitum Feeding Men http://www.ncbi.nlm.nih.gov/pubmed/8696422 . Accessed: 07/03/14.
8Nevin KG and Rajamohan T (2004) Beneficial Effects of Virgin Coconut Oil on Lipid Parameters and in vitro LDL Oxidation http://www.ncbi.nlm.nih.gov/pubmed/15329324 . Accessed: 07/03/14.