Reverse dieting is an extremely effective way to make weight loss and weight maintenance as easy and painless as possible. Here’s how it works.
Reverse Dieting is an important process to follow after either a competition or having followed a strict diet- or if you have reached a plateau in your training and are looking to break through it- by slowly adjusting your training and calories you will be able to help increase your metabolism allowing you to eat more food whilst not putting on unwanted body fat:
Give the video a watch- for more info please click on one of the links to more in depth articles or feel free to email firstname.lastname@example.org
To be clear, there’s nothing magical about “Reverse Dieting”. It simply allows you to undo some of the metabolic sluggishness that crash dieting inflicts. In addition, don’t use reverse dieting as a justification to gain weight back or indulge. You …
Reverse Dieting is a relatively new concept in the fitness industry but has become extremely popular due to its effectiveness and sane approach to dieting and training. Reverse dieting, as the name implies, is the process of carefully adding calories …
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The above video is about what i find works for my Crohn’s disease- however Crohn’s disease will affect everyone differently- the best advice i can give you is start with a plain diet and keep a ‘Diet Diary’ and note down how your body responds after eating certain foods- if you have any symptoms after eating a specific food, note it down and remove it from your diet.
Remember to try and supplement your diet with multivitamins, omega’s, green powders, calcium, protein and probiotics: Normal food is always better than the supplement version, however if you have a flare up a lot of food sources that contain the essential vitamins your body needs are found in food sources that are taxing on the digestive system (fruits and vegetables), therefore if you have removed these food sources from your diet you need to make sure you are replacing the vitamins and minerals via another source.
Foods to avoid:
As you can see it makes eating a balanced diet quite difficult when you remove all of these food sources
Not all of these will cause everyone a problem so by keeping a food diary you will be able to track what does and doesn’t work for you.
Alkaline water is different from tap because it’s less acidic—it has a pH over seven, meaning that it has a lower concentration of hydrogen ions, explains Alyse Levine, R.D., founder of the Eating Reset Plan. Time for a basic chemistry lesson: “All …
Broadwater said alkaline water helped her wrinkles disappear. Her joints have also stopped hurting, she said, adding that she bought an ionizer — the machine that adds the alkalinity to normal water — for her kitchen. She uses alkaline water in …
Let’s be honest we all envy that guy we see whose arms barely fit his t-shirt. Who can honestly say that they don’t want bigger arms.. ..The truth of the matter is arms are almost everyone’s favorite body part to train- when we talk about getting an insane pump it’s not usually referring to our calves or our back- its a pump in the arms- its that point where you can no longer touch your shoulders cause your arms are so filled with blood it hurts- this is what Arnie referred to as the ‘feeling that is better than sex’…. Now I might not go as far as to say that but yes we all love the pump..
Here in lies the problem- we all love training arms and whilst I can’t talk about Over-training a muscle group as i train everyday- the problem is too much emphasis falls on isolation moves for the arms and the muscles that make up the arms (biceps and triceps) are overworked and are not allowed enough time to fully recover and grow before being worked again. What some people fail to realize is that whilst training other body parts the arm muscles will be playing a role (training chest or shoulders you are working your tricpes- whilst training your back your biceps will be working) in either stabilizing the weight or helping lift the weight- therefore too many programs are written that do not allow enough time for the arms to fully recover (when you lift weights you essentially tear the muscle fibres- if you do not allow enough time for them to recover they will just continue to be torn down without ever being able to grow back bigger and stronger… when you rest is when you grow)
Too much volume and emphasis is placed on arm training, considering the size of the biceps and triceps. To reduce the volume i would suggest doing 2 exercises for biceps and 2-3 for triceps- and only 3-4 sets of each exercise- i see programs that have 5 exercises for biceps and hundreds of sets and reps- this will be detrimental to your goals for bigger arms (assuming you are a natural lifter). Also try giving your arms at least 48 hours before training them again- Yes i train everyday but the way i split my training routine up allows me more than 48 hours before training arms again. If you are a natural lifter you might want to consider not training arms on their own day- stick to compound movements of larger muscle groups (bench press for chest- row for back-squats for legs) your arms will play a role in these compound lifts (even in squats) and as you get stronger in these main lifts your arms will get stronger as well-(stronger muscle usually leads to a bigger muscle) It will also lead to an overall increase in muscle size- and these compound lifts have been shown to help increase your natural testosterone levels – more testosterone in your body = bigger muscles .. Try training your arms at the end of the workout after completing your heavy compound lifts- they will already be warmed up – for example if you were going heavy on bench then your triceps will have been worked so they will only need one or two isolation exercises at the end to force growth in the muscle.
The other problem is the focus on the biceps- yes we all want a big bicep but in reality the triceps make up larger portion of the arm- think of it Bi=2 Tri=3. Therefore our main tip to getting bigger arms is to shift focus from training our biceps to training our triceps.
AND REMEMBER WHEN TRAINING TRICEPS OR BICEPS FOCUS ON THE CONTRACTION OF THE MUSCLE AND FORM/TECHNIQUE OF THE EXERCISE- YOU DON’T NEED TO THROW AROUND STUPIDLY HEAVY WEIGHTS….
Try varying rep ranges and exercises as our genetics differ from person to person it is impossible to suggest the best rep range for everyone- what i will say is try the basic 8-12 rep range to start with but if you do not see progress (after 6-8 weeks) try going heavier and reduce the number of reps- or what i have found that works better for me is a slightly higher rep range of 15-20 reps.. but like i said it will differ from person to person..
Below is a great video of Steve Cook and Rob Riches taking you through some tricep exercises.. enjoy
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Ab Fab- 4 of the best exercises for abs Abs or Abdominals- Probably the most talked about body part, the abdominals are the corner stone of all good physiques. There are a few misconceptions though that I would like to clear up before going through 4 exercises to help strengthen your core. Firstly …
Intermittent Fasting and Carb Back Loading – Diet advice
What is Intermittent Fasting?
Intermittent fasting calls for one to consume all their daily calories during a restricted time period during the day, known as the “feeding window”. Once outside this allotted window you must refrain from eating all together, this is know as the “Fasted window”. The theory is that all the time you are fasting your body will have no option but to use fat as fuel, thus resulting in lipolysis, the breakdown of fat and a decrease in body fat.
Having a small feeding window rather than grazing throughout the day should naturally result in a lower total intake of calories- if performed correctly..
This type of diet is useful for people with a busy schedule or for people who do not like eating small meals often. Remember try and find a diet that works for you- if intermittent fasting is easier for your day to day life and are more likely to stick to it then it is more likely that it will work for you..
As with all diets i would advice you keep the food as clean as possible.
Intermittent fasting is unlikely to cause anorexia or to pose other health risks for most people and is particularly recommended for those with high blood pressure, high cholesterol levels, or other disorders linked to overeating.
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. Numerous studies show that it can have powerful benefits for your body and brain. Here are 10 evidence-based health benefits of intermittent …
This is a detailed guide to intermittent fasting (IF). Studies show that it can help you lose weight, improve health and perhaps even live longer.
Carb Back Loading:
Carb Back Loading is a diet that i think will work for certain individuals but not for everyone. I was always taught to consume the majority of my carbs at the start of the day so that i can burn the carbs as energy throughout the day rather storing them as fat..
Carb Back Loading is however a fast growing trend in the fitness industry that goes against this principle.
The idea is that you eat light in the morning and virtually no carbs throughout the day until you have exercised. Since exercise would usually be performed after work or in the evening the first carb intake would be after your exercise has finished in the afternoon. You then continue to consume carbs throughout the remainder of the evening.
Why consume your carbs in the evening ? This diet takes advantage of your body’s natural daily fluctuations in insulin sensitivity in your muscle and fat cells, as well as the exercise induced increase in insulin sensitivity in your muscle cells.
By not eating carbs when your body is ready to store them as fat, (which happens to be earlier in the day), you instead consume carbohydrates when your body is starved of them (later in the day), and hence will be much more likely to store them as glycogen in the muscles.
After working out, your glycogen stores (‘reserve’ energy) will be depleted. This means insulin senitivity will be increased in your muscle cells, but will remain at a lower sensitivity in your fat cells. As a result, when you start eating carbs, they will instantly be utilised by your muscles, rather than being stored as fat.
Less restrictive- being allowed to eat carbohydrates in the evening gives you a greater food choice when dinning out with friends and family and allows you to choose the foods you want guilt free
A lot of people get food cravings in the evening and this is when diets are usually broken- due to the less restrictive nature of the diet you can enjoy some of your cravings when you want them (although i wouldn’t advise giving into the cravings all the time)
Cortisol levels (stress released hormone) are usually highest in the morning- by avoiding eating carbs in the morning your body should store less fat throughout the day
Improved sleep- consuming carbs increases the production of melatonin and serotonin in the body which help improve the quality of sleep (however this is based on eating slow releasing carbohydrates rather than sugary foods) (i do not agree with this point but it is one to take into consideration)
As i prep for my second show a few of my friends and clients have asked me the question why do i need a coach? Surely since i am a personal trainer i know how to diet and train myself .. Whilst this is correct- Yes i do know how to train myself but there is a lot more that goes into preparing for a competition than just regular training and dieting.
For competitions, competitors will get down to body fat levels that are fairly impressive however this level of conditioning is usually only a temporary state as it would be unhealthy to stay at such a low body fat level year round- the final stages of competition prep, whether it is water manipulation or carb depletion are tricks that are used by competitors during the final stages of their prep- these tricks are not taught to you as a personal trainer, this is one reason behind hiring a coach.
Another step to preparing for the competition is learning how to pose. Whilst that might sound ridiculous it is a very important part to the competition. Why get your body looking its best if you don’t know how to display it correctly….
Motivation: prepping for a show is not easy with the increase in cardio and the decrease in carbohydrates many competitors struggle with energy levels and can either loose focus and fall of their diet or miss training sessions. A good coach is able to keep you motivated and focused on your goal (which is hopefully bringing home a trophy).
A prep coach is also useful for helping track your progress as the competition nears and can adjust your training or diet to compensate for what they feel is best for you- whilst i might be able to keep track of my own weight quite easily and whilst doing my usual posing in the mirror i can judge how my body looks- the truth is an extra pair of eyes that is trained to know what the judges are looking for and will give you honest feedback is priceless. You may not be able to see which parts of your body needs more focus on or if you are loosing too much muscle during the cut or not enough fat. Having someone who can help provide that outside and honest perspective is one of the most important reasons behind getting a prep coach (cause you know most of your friends will probably tell you what you want to hear and you sometimes see what you want when you look in the mirror)
The Cardio Question: What Type Of Cardio Is Best For Fat Loss? Unsure if HIIT or LISS is better for fat loss? Bodybuilder Cliff Wilson explains the science behind fat loss and helps you to get shredded. Cardio – HIIT or LISS?
… diet and resistance training should be the foundation for changing body composition. Adding cardio (HIIT or LISS) is fine for burning extra calories, but resistance training is the most important as far as exercise strategies go.
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