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.

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?

Fat Loss Fitness Food Uncategorized

5 Reasons You Aren’t Building Muscle (And What To Do Instead)

You train hard. You chug down a protein shake after each workout. You even dropped $69 on a pre-workout supplement that had “proven to build muscle” on the label.

But nothing seems to be working. You have been sitting at 82kg for the last six months and it’s getting frustrating. The guy next to you at the gym is much bigger and more ripped.

Worse, it seems effortless for him.

You wonder: What’s he doing that I’m not?”

He’s doing the basics, mate. And so should you.

Here are five things many people do wrong and what you should do instead.

  1. Not Eating Enough

It’s hard to pack on the muscle if you’re not eating enough. Hitting 3500 calories each day can be a chore. You may have to eat more often or choose different foods.

But remember this: Muscle is made from food. So unless you eat enough, you simply can not gain muscle.

For a quick calculation on how much to eat, take your bodyweight in pounds and multiply it by 19. That’s roughly the number of calories you should be eating, assuming you’re not overweight. Add or subtract based on your results.

  1. You Eat The Wrong Things

Hitting calories is one thing but hitting your macronutrients is another. Macronutrients are proteins, carbs and fats.

If you eat too many starchy carbs like bread and potatoes,you’ll add weight but not muscle. Don’t eat enough, you’ll continue to have the same results you’ve been getting.

Proteins like meat and fish are  essential muscle builders. Amino acids make up the muscle. Without them, you will struggle to get that hard and ripped look.


Healthy fats in nuts and olive oil help maintain a healthy hormone profile. Eat enough and your testosterone will hit high levels promoting a muscle building environment. Just be wary of eating too many. Fats contain 9 calories to the gram whereas protein and carbs contain just 4. So plunging your spoon into the peanut butter jar and chowing down may not be the best idea.

3. Your Program Sucks

We’ve all used crappy programs with miracle methodologies that under deliver.  
Cheer up and learn from your mistakes.

Just because you paid $19 for an ebook doesn’t make it good. Stick to foundations or find someone competent who can coach you.

There are a range of techniques proven to add kilos of muscle. These include rest/pause, super sets, giant sets, negatives, or my favorite, triple drop sets.

Next time you are on the leg extension machine do this.

  •         Take your set to failure (12 reps)
  •         Drop the weight so you can perform another 12 reps
  •         Drop the weight again and perform another 12 reps
  •         Drop it one last time and go to failure

Just try not to vomit.

  1.       You Don’t Train Legs

Or at least  you don’t train legs with the same intensity as you train chest. 

I get it. Leg day sucks. It’s hard. It requires more energy and there’s DOMs…that just lasts forever!

The bad news: you have to train legs. It’s half your body.

The good news: it’s amazing for boosting testosterone levels, promoting fat loss, and not looking lke an upside down triangle.

Have a good set of legs means you can squat heavy. A heavy squat is going to annihilate not only your legs, core, and lungs. It will also treat your central nervous system to a beating. This will force your body to work harder to recover and use up more oxygen and fat. The end result? A solid physique.

  1.       You Rest Too Long

Unless you plan to be a powerlifter, you don’t need to rest for three minutes between sets.  Keep your rest periods shorter than two minutes.  The higher the rep ranges, the less rest you need.

When you force fluid into the muscle (aka a pump) your muscles have to reconstruct themselves to accommodate this ie get bigger. If your muscles get ample rest time, this fluid can escape and the need to get bigger is no longer relevant.

Aim for 45-75 seconds for anything over 10 reps. It will be hard. But that’s the point.

The Takeaway

Arm yourself with these tips. Act on them. Pretty soon people will start to look at you the same way you look at the jacked guy at the gym.

Start at the top and implement them one by one.

Count your calories. Adjust your macros. Start training legs again and keep up the intensity.

Go forth and sin no more. Build some muscle!!

Fat Loss Fitness Uncategorized

5 Proven Ways To Break Through Your Plateau

It happens to us all. Everything is going great. You’re adding muscle and shedding pounds. You feel stronger and more confident.

And then…WHAM! It hits: the dreaded plateau.

Suddenly, everything is going wrong. You stop building muscle, stop losing fat, and stop progressing. It’s a state of homeostasis,where here everything stays the same.

At this point, many people get discouraged and give up. They back away from the gym and stop watching what they eat. In a few weeks or months, they rouse themselves enough to try getting in shape again. After some rapid progress, guess what?

Yes, they hit another plateau. And give up again for a while. Sometimes this cycle can repeat itself for years.

I have hit so many plateaus in my life but the one I remember the most is when I sat around 92 kg. I must have sat there for 2 years. Up to 93, down to 91, but 92 was it.
I thought I was doing everything right. But I wasn’t. I was doing the same thing I had been doing for as long as I can remember. As soon as I made the changes that were required, I suddenly shot up to 97 kg. This is where I comfortably sit right now and i’m stronger than ever.

What does all this have to do with you? Everything! My message to you is:

Don’t get discouraged, get off your plateau instead.

Here’s how.

  1.       Cycle Your Calories

If your goal is 3000 calories per day., That’s 21,000 per week. The normal gym goer would split this up evenly over 7 days. This makes life easy but also makes it easy to stagnate.


Instead, eat more or less each day depending on what you are doing that day.

For example, you might eat 3,400 calories on leg day and 2,900 on arm day and so on.


This helps to trick your body into believing it’s not losing fat or on a long term bulk. The result: more constant growth.


  1.       Periodize Your Routine

Or in simple terms, switch up things every week or so. Periodization has been proven to improve muscle growth and fat loss. How it works is as soon as your body starts to figure out what you’re up to, you change your routine.

A simple protocol would look like this:

Week 1: 5 reps

Week 2: 8 reps

Week 3: 10 reps

Week 4: 12 reps

Week 5: start over


This is basic version of periodization where you alter the rep ranges to target different energy systems and muscle fibres.

As you advance, you can switch up the exercises as well as the rep ranges.

This will keep your body guessing and promote constant growth.

If you’re a guy who wants to get ripped and have six packs abs, download my free cheatsheet here.


  1.       Fast

Fasting is extremely popular and for good reason. It cleans out old cells, helps regulate hunger hormones, and can slow the effects of some diseases.


The sort of fast I recommend is a 24-36 hour fast. I personally go for longer fasts between 3-4 days for health benefits that aren’t gym related.

During your fast your body will forget about what it’s been doing and start cleaning out old cells in the body to use as fuel. The duration without food also helps your body look to your stored energy to keep it alive.


After your fast, you will have reset your body and you can begin your normal regime again.

If your fast is longer than 2 days then once every 2 months is a good frequency. If you decide the shorter fasts are your thing then once a month or up to once a week can be beneficial.


  1.     Work Harder

We can become the villain in our own story. We get comfortable and stop treating each workout with the intensity it deserves. Instead we look for something else to blame whether it be genetics, age, work, your bad knee etc.


Make sure you are giving every workout your absolute best. You should feel like crawling out of the gym.


My favorite way to increase intensity is to add dropsets to each exercise.


To do this, simply take the set to failure, drop some weight and go again. It will feel like someone has a blowtorch to your muscles.

5. Forgive Yourself

Plateaus are inevitable. Whether you like it or not, it will come. It happens to all of us. Whether you are a professional athlete or a weekly gym goer, you’re still human. The important thing is to keep going and say: “okay, what now?”


If you’re a lady who is sick of counting calories or isn’t sure how much you should eat, click here:




Fitness Uncategorized

Is Training To Failure A Good Idea?

Training to failure is a topic that many people are divided on. To be clear on what training to failure is, it is simply when the muscles can’t produce enough force on the lifting phase of the exercise to continue moving the weight upward.

Most of the people who argue for and against this type of training treat it very personal as if it defines you as an athlete. You have one group telling you “Training to failure is training to fail” and then you have plenty of well known champion bodybuilders who say pushing last your limits is where the muscle growth happens.

Arnold Schwarzenegger famously said, “The last 3 or 4 reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack: having the guts to go on and just say they’ll go through the pain, no matter what happens.”

No matter what side of fence you are on there are pros and con’s to training this way.

The Pros and Cons of Training to Failure:

A Spanish researcher found that when every set was taken to failure an increase in Cortisol happened. Cortisol is catabolic hormone that promotes fat storage and muscle wasting, not what a bodybuilder wants.

Another Spanish study found that taking sets to failure showed an increase in nucleotide adenosine monophosphate (AMP) levels compared to those not reaching failure. An increase in AMP levels indicates that a muscle cell has been drained of energy and protein synthesis will then decrease. This can be detrimental to our performance and recovery.

Training to failure can be anabolic in the right context. Training to failure increase levels of lactic acid within the muscle which is critical for muscle growth as it triggers intracellular growth factors. An increase in lactic acid has been shown more in those training to failure versus those who do not.

Another benefit to training to failure is that it exhausts the smaller muscle fibers and the central nervous system must then recruit surrounding muscle fibers to complete the movement. This results in total exhaustion of the muscle group. The only problem with taking sets to failure like this is what’s called “central fatigue”. Once your nervous system is fatigued, all following sets will be performed at a much lower capacity. For example, if on one set you can get 12 reps at complete failure, you may only get 9 the second set. However, if you stopped at 10 reps on the first set, you likely would have been able to get 9 or 10 on the second set. This is because you have less central fatigue.

Although there are arguments for both sides, the most practical solution would be to take the last set of each exercise to failure with a strategically designed program. This is supported by research that suggests taking the last set to failure results in greater size and strength gains.

Dorian Yates is famous for having a warm up set before taking only one set per exercise to failure. “One set at extreme intensity does the muscle-building job. It must be stressed that the one final, all-out set I do takes me to the very limit of my capabilities. If you feel you can attempt a second set, then you couldn’t have been pulling out all the stops during the first set. It’s not pretty, but it works.” Dorian Yates, Mr. Olympia, 1993-97

Failure can occur with a training partner or without. If you do not have a training partner then rest pause sets and drop-sets can take you past failure. If you have a training partner then you can often train a bit further past failure with forced reps and negative repetitions. The benefits of forced reps and drop sets are similar to failure training: greater metabolic stress, more lactic acid, and more muscle fiber recruitment. However, both techniques cause far greater central fatigue than normal failure training.

To conclude this debate, follow these simple steps:

  1. Training to failure can be catabolic so do it sparingly.
  2. Failure training should often be used only on the final set of each exercise.
  3. Training to failure should be used more on hypertrophy days versus strength days.
  4. When training beyond failure using the above techniques, ensure you have proper rest. Your body may feel fine but your central nervous system will fatigue and you will be put at risk of over training.


Fitness Uncategorized

The Best Muscle Building Exercises

Everybody wants to build more muscle and look great but not everyone knows the best muscle building exercises. Sometimes it gets hard with so many people telling you about “this” great exercise or “this” way of training that you don’t know where to start. Luckily there are some common exercises that every single bodybuilder on the planet uses and always will.

Before we get into the best muscle building exercises, lets discuss what creates a good exercise. Compound movements are those that include more than one joint and muscle whereas isolation movements are those that focus on one target muscle and are single jointed exercise. To give an example, a overhead barbell shoulder press uses two joints (elbow and shoulder) and activates more than one muscle (deltoid, tricep, and trapezius) making it a compound exercise.

A bicep curl is what’s called an isolation exercise as it uses the elbow joint alone and the bicep is the muscle performing the main contraction.

Compound exercises are known to speed up the metabolism and instigate more growth compared to that of a isolation exercise. Isolation exercises do still have there place and I use them every day to target smaller muscle groups in order to fine tune parts of my body.

Compound exercises are what every beginner, intermediate, and experienced lifter use. This is why compound exercises are the best muscle building exercises and isolation are more fine tuning exercises.

The 5 Best Muscle Building Exercises:

  1. Squat: Yep, you guessed it. This is number one. Why? It involves every muscle in the legs, core, and lower back making it one of the best muscle building exercises of all time. This is great exercise for building lower body strength and mass. Don’t be tempted to go ‘ass to grass’ on this one as many ‘hardcore’ lifters will tell you to. Going lower than parallel shifts the focus away from the target muscles (quadriceps and hamstrings) and places unnessecary strain on the knee joint. Constant tension on the target muscle is what we want and going too low shifts the tension to other areas. If you are not comfortable with squats, try a 90 degree leg press instead.
  2. Pull-Up: This is a hard one but if you can master this move, expect your back to grow! This move targets the core, biceps, latissimus dorsi (lats), trapezius (traps), and deltoids. This move will give you an amazing v taper and your strength will explode. Try using a lateral pulldown machine instead to work up to doing a pull-up.
  3. Push-Up: This is often neglecte by many lifts due to it being a bodyweight exercise and people prefer to push more weight. If you can’t do push ups non-stop for 60 seconds then you have no business getting under a bar loaded with weights. Work your core, shoulders, legs, triceps, and chest muscles with this power move. If you can already smash out push-ups, try adding a clap to each push-up to really turn up the heat. For theses reasons, the push-up is one of the best muscle building exercises.
  4. Military Press aka Shoulder Press: This move is killer for creating boulder shoulders and a killer physique. Using almost every muscle in the upper body, the shoulder press makes the cut for one of the best muscle building exercises. Use dumbbells or a barbell to transform your shoulders and amplify your strength. If you are a new and wish to increase your confidence first, use a machine shoulder press.
  5. Clean and Press: This is one of the best muscle building exercises yet hardly anybody does this exercise as it is considered more of an Olympic lift rather than a bodybuilding lift. Any bodybuilder that does clean and presses is one that is focused on results. This move uses almost every muscle in the body. Picking a heavy barbell up off the ground and launching it above your head is hard but effective. Another benefit from this move is it’s effect on your metabolism. Studies show when training the entire body in one workout, fat burning is increased dramatically for the next 24 hours.

These are the foundation exercises behind any well thought out program designed to create results. You may be wondering why I didn’t include the deadlift. Yes, this creates amazing power and strength but it is extremely risky and many injuries come from this move. For this reason it did not appear on the list. The exercises above are what I truly believe to be the best muscle building exercises available.

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)


Fat Loss Fitness Uncategorized

Is This The Fastest Way To Burn Fat?

Almost everybody has tried to lose those extra pounds at some point in their life and most never reached their ideal weight. Blame it on genetics, work, environment, whatever. There is an effective way to lose weight that not many people at the gym are actually doing.musclevsfat
Why? Because its intense. Most people hit the bench press or the ab stations in hopes to get buff and tone down but these exercises often won’t provide you with the results you desire.

Many people jump on the treadmill or bicycle machine and go a reasonable pace for around 45 minutes just like we were taught in school or by the personal trainer straight out of uni. Many people spend a lot of time running or cycling due to fact that it does burn a lot of calories however, once you step off the treadmill you unfortunately stop burning calories as well. Another problem with this, apart from the fact its long and boring is that this sort of exercise produces cortisol AKA the “stress” hormone. Cortisol is actually a catabolic hormone that can result in muscle wasting. If you are just trying to lose fat and not build muscle this may not bother you but if you are looking get ripped, strong, look good, and have a low body fat percentage you may be interested in what is High Intensity Interval Training or HIIT.

Is this the fastest way to burn fat?

HIIT involves a working out at a very high intensity for short amount of time with minimal rests. HIIT works by pushing your body to its limits but not letting it fall in to a steady state or steady speed. To get an idea of how HIIT works I will share with you what I do at the gym to shed fat.

I always do this at the end of the workout otherwise I won’t have any energy to perform my other exercises. I use the bicycle machine and will ride for around about 15 minutes. Once my legs are warmed up I set the resistance nearly as high as it will go (we have electronic bikes with a resistance of around 22). I will then peddle sprinteras hard as I possible can for 30 seconds followed by 90 seconds of slow peddling at level 1 or 2. I will do that 8 times. My only rest is the 90 seconds and when I finish. For those 30 second intervals I am going as hard as I possibly can forcing my body to engage my super fast twitch muscle fibers and promoting growth of more. I will do this 3 times a week and when you add up those 30 second intervals you are only doing 12 minutes of cardio a week. It doesn’t take long but you will see results!

So why does this sort of exercise burn fat in less time? Post Oxygen Consumption or EPOC. This means you will not only burn calories during the workout but when you finish you will keep burning calories for another 24 hours.
My favourite reasons are that this sort of excercise can reduce age related telemore shortening which pretty much means the cells in your body won’t age as quickly therefore you will not age as quickly meaning your body will continue to look younger for longer. Another reason is that this sort of exercise forces your body to create lots of the Human Growth Hormone (HGH). This is the hormone that creates muscle and burns fat fast.

To better understand how HIIT works we must understand the different types of muscle fibers in the body.

Slow (red, oxygen-rich muscle)
Fast (also red muscle that oxygenates quickly, but is five times faster than the slow fibers)
Super-fast (white muscle fibers that contain far less blood and mitochondria)
Super-fast is the only muscle fiber that has a major impact HGH production. Most people whether they are body builders or marathon runners only train their slow twitch muscle fibers which can actually cause your fast twitch fibers to decrease.
Explosive power training plyometrics engage your fast twitch but not your super-fast twitch fibers.
Super-fast fibers are activated when performing the above workout resulting in an increased production of the HGH.

Most people who perform the above exercise will often notice the following results:

1. Improved athletic speed and performance
2. Lower body fat percentage
3. Firmer, younger looking skin with less wrinkles
4. Improved muscle tone
5. Increased sexual desire and energy

Don’t fall victim to sales pitches from people offering synthetic versions of the HGH as this is not the same and can be dangerous. If your body can produce it, don’t inject it.

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.

1Tarno et al (2010) Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease . Accessed: 07/03/14.
2Zelman (2014) The Truth About Coconut Oil . 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 . Accessed: 07/03/14.
4Trani et al (2006) New and Existing Oils and Fats Used in Products with Reduces Trans-Fatty Acid Content . Accessed: 07/03/14.
5Kaunitz (1986) Medium Chain Triglycerides (MCT) in Aging and Arteriosclerosis . 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 . 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 . Accessed: 07/03/14.
8Nevin KG and Rajamohan T (2004) Beneficial Effects of Virgin Coconut Oil on Lipid Parameters and in vitro LDL Oxidation . Accessed: 07/03/14.