Top Tip: Before, During and After Photographs

Written on 23/03/2017 – 15:15 | by admin |
Before, During and After

Before, During and After

This blog “One Mans Journey” is the perfect example of how you should track your weight loss, taking regularly fortnightly or monthly photo’s on the same day at the same time, in the place place wearing the same clothing (assuming it still fits).

Yeah yeah yeah its not nice to see your rolls and flab all hanging out, but look at the transformation, its nothing short of amazing.

Seriously, look at the photo’s to the right of this post, the man has gone from chunky monkey to a lean mean fighting machine. His shape has totally changed, and he’s looking good.

Taking these regular photo’s you can see the muscle growing and tone coming through, you can see the fat loss, you can see your body change, and you can use this to help co-ordinate your work out to concentrate on the areas you want more tone, bigger muscle or more fat loss.

You can follow this man’s lead and keep a blog, which people can follow and this will FORCE you on, keep you on the right track. Not only this but your struggle will help many in the future just as this man has with many people.

Now you need a few things to help with this, I suggest a Polaroid Pogo – Digital Instant Mobile Printer, you can take the photo’s on your mobile phone, bluetooth them directly to the printer, and print them off in sticker form.

Stick them bad boys directly onto your weight loss journal, fridge door or anywhere else you want. Anywhere which will help to push you on, and give you some drive.

If you don’t want to use your phone there is a Polaroid PoGo 2 – Digital Instant Mobile Instant Printer and Camera in 1. This is a Printer and Camera in 1, and prints in under a minute ready to log your progress.

Oh yeah you’ll need paper to print, so 70 print pack which should be plenty to map your progress for around £12, so pretty cheap too. Taking photos on your mobile phone isn’t as good for effect as having actual physical photographs.

Top Tip: Variety is The Spice of Life

Written on 16/03/2017 – 12:06 | by admin |
F2 Diet Book

F2 Diet Book

When choosing your dietary menu, you should include lots of fruits, vegetables (both over and under ground), whole grains, and beans. The shear volume of benefits and variety of these items is simply enormous!

These food groups are rammed full of vitamins, minerals, fiber, and all manner of healthy and good stuff which help your body run better.

Vitamins, minerals and nutrients all work double time to keep your body functioning at maximum efficiency.

Fibre adds bulk to the food you eat, gives you a sense of fullness and satisfaction, and keeps your digestive system working smoothly, as well as making your toilet visits a whole lot more pleasant and regular.

Once you have a full and varied selection of fruit, grain, beans and vegetables, you should now add a small amount of lean meat and fish, low-fat milk products and low sodium products to fill out and balance your diet.

If you need to enlarge your portions or food choices, you should put extra emphasis to the fruits, vegetables, whole grains and beans to achieve this.

A very simple rule to follow is, the more colourful your choices the better. If its beige or white its probably not a very good choice to fit into your diet.

Top Tip: Track Your Measurements

Written on 12/03/2017 – 12:17 | by admin |

I touched on this a while ago with my Scales May Lie post, but its a good subject, so I’m going to carry on going with it the tracking and monitoring of your losses and or gains (muscle) as it maybe. I borrowed this image from LiquidFit (Wetsuit Makers), I hope a link back is a fair trade.

Its a little more in-depth for measuring than I would ideally go with, but just because it shows a line doesn’t mean you have to measure there. The more data points you have the more you will see every pound of weight loss drop away, or every bit of muscle growth so it maybe worth going overboard and measure appropriately.

If your working your biceps hard, then expecting a reduction in inches isn’t smart after a certain point.

Body Measurements

Body Measurements

I personally would measure the following points (numbers match the image)…

3, Neck: measure at the Adam’s apple.
4, Upper chest (at the armpits).
5, Chest: measure at the nipple line
6, Waist: measure at the navel (belly button).
7, Hips: measure at the base of the spine.
8, Thigh: measure high up on the leg in the groin area
9, Mid-thigh: measure half way between the thigh and the knee.
12, Calf: measure the thickest part of the lower leg
13, Ankle: measure one finger width above the ankle bone.
14, Bicep: measure at the muscle part of the upper arm.
15, Elbow: measure at the knob of the elbow.
16, Forearm: measure at the thickest part of the lower arm.

Tracking some or all of these points will give you a valuable insight to where your weight it coming from and allow you to try and target area’s to either lose more from or work out more to gain extra size there.

Its not entirely uncommon for weight loss to hit random places, like your belly is usually the first shrink but unfortunately one of the hardest to fully get rid of, so you will see this going down possibly when your scales are telling you otherwise. Your hips and thighs will often see an early loss of size in a weight loss diet as well, so keep an eye on it.

In the notes section of your food diary, make up a short code like N for Neck, UC for Upper Chest etc,  then each week when you measure yourself, jog down N: 19, UC: 37 etc just a series of numbers.

You’ll be seeing those numbers dropping like no ones business, thus reinforcing your weight loss so you can actually see it happening via the scales, and via the inches.

Top Tip: Green Tea Works for Weight Loss

Written on 08/03/2017 – 11:52 | by admin |

Green Tea has been a huge buzz word in the weight loss and dietary world for the last 4-5 years, and its not going anywhere because its so successful for so many people. There has been massive amounts of research and studies into the use of Green Tea, but on the face of it, green tea helps to increase your energy levels and boost your metabolism.

Iced Green Tea with Lemon

Iced Green Tea with LemonOne major study indicated that Green Tea caused on average a 4% boost in a persons metabolic rate, which is down to the main active components in Green Tea called Catechin Polyphenols, often just called phenols.

These Polyphenols work by improving oxidation of fat and boosting thermogenesis, which is how the body produces heat and burns calories. Increasing your metabolic rate and thermogensis causes you to burn a greater number of calories, which in turn reduces your body fat, which supports the use of green tea as a dietary aid.

The scientific studies go on to show Green Tea is useful in regulating the body’s glucose levels, by slowing down the raise in blood sugar, mostly after a meal. This action helps to prevent high insulin spikes which often lead to increased fat storage, so blocking this effect means less fat in made and stored.

The  final and by no means insignificant offering from Green Tea which researchers have highlighted is that Green Tea can dramatically slow down the action of the digestive enzyme Amylase, this action is often called an Amylase Inhibitor.

This slows or inhibits the breakdown of starches and carbohydrates, which are the main reasons for your blood sugar rocketing after a meal.

The real clincher is for people is that Green Tea can work as your caffeine fix, no sugar, no cream just green tea with a hint of your favourite herb or fruit flavouring, I personally go for Green Tea with Lemon which is just right for no sugar or milk, but a sweetener isn’t all that bad either. You can also have green tea hot and iced without too much difference in taste, so its a drink for all seasons.

Finally it’s generally considered that 4-6 cups of green tea per day is most favourable, but more is perfectly acceptable. You will burn approximately 20 calories per cup, when all the benefits are weighed up, its closer to 30-40 calories worth.

Top Tip: Fixed Exercise Length

Written on 02/03/2017 – 11:32 | by admin |

Most authorities and experts recommend 45-90 minutes of additional physical activity and exercise a day to stay healthy and keep trim. The more you add the more you will gain in the loss department so aim for the top end of the scale.

101 Ways to Workout with Weights

101 Ways to Workout with Weights

An excellent suggestion that’s both fun and achievable for all of us, is swimming. Yes as simple as going to the pool for 2 hours, I say 2 hours because going to the pool and swimming back and 2 is kinda boring. Aim for 2 hours with a little fun time in there as well, as a fun indicator, see how many laps you can do before you get tired, jot this down in your diary.

Each time you go aim to add 1 more lap onto that, then you feel you could go more, go for an extra 5. Each time you go now add 5 more laps on.

The weight will just drop off you without it seeming to be boring, and you’ll be working all those main muscle groups too. Mix up the strokes, breast stroke, doggy, butterfly, take a pool weight or a ball and play around. I used to use a 1p coin, throw it in then dive in and swim down to retrieve it.

Its also worth adding weight-bearing exercises several times per week, weight bearing doesn’t mean going to the gym and bench pressing 200kg while screaming beefcake, beefcake at the mirror.

Simply getting wrist and ankle weights and a water bottle as I have spoken about previously will help you get started while walking, power walking or jogging.

You should then increase the weight as you feel comfortable, I haven’t read this particular book (right) but its description looks like its a good start for load bearing exercises. Seems like its all stuff you can do at home or anywhere else you do so feel like.

If you have the book or buy the book do let me know how you get on.

The Cheese That Laughs With You!

Written on 01/03/2017 – 13:05 | by admin |
Laughing Cow Extra Light

Laughing Cow Extra Light

I love cheese as much as the next man, but Dairy is loaded with Calories as let me tell you, my portion control involves a shovel instead of a spoon. So when it comes to cheese you want something that’s portion controlled and still nice.

This brings you down to 2 choices, both are portion controlled but 1 is calorie light, the other is an alternative that’s still portion controlled.

Laughing Cow Cheese Triangles and Babybel Mini Cheeses are both fixed size and thus its quick and easy to have and you know exactly how many calories your consuming. You can carry both with you and it will melt on just about anything you could want cheese on.

You should keep these in at ALL times if you like your cheese.

Laughing Cow Extra Light Cheese (17.5g)

Calories 19
Protein 2.5
Carbohydrate 1.2
Fat 0.5

Yes that is 19 kcal per triangle and half a gram of a fat, if at first you really don’t like it, try and persevere with it. If you totally can’t get into Laughing Cow, you can try babybel mini cheeses. Which are more of a real cheese with a slightly better marco nutrition score.

Babybel Light Mini Cheese (20g).

Calories 43
Protein 5.3
Carbohydrate 0
Fat 2.4

Now lets compare that to humble Cheddar Cheese, look at that Cheshire Cheddar has a whopping FOUR TIMES more calories than laughing cow and an equally huge DOUBLE that of Babybel Mini Cheese.

Cheshire Cheddar Cheese (20g).

Calories 79
Protein 4.7
Carbohydrate 0
Fat 6.5

This huge boost in calories comes from the addition 4.1g of fat, at 9 kcal per gram, fat soon racks up the calories.

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