Tuesday, November 6, 2007
The 7 Most Effective Ways to Gain Fat Fast...
It is that time of year again. The run into Xmas. A few weeks to make sure that you hit the New Year like a sack of spuds.Think of the blissful feeling of bumming in the tracksuits and only being able to wear a few items of clothing 'cos that's all that fits'.
Let me list perhaps the 7 most effective and easiest ways of gaining fat like it was suddenly an Olympic sport.
1. Eat a Diet Rich in Sugars and Hydrogenated Vegetable FatsA classic dietary approach to take for those of us wishing to gain a steady 0.5 - 2 lbs of weight a week.
Ensure that you take a restricted approach to your diet by consuming foods rich in hydrogenated vegetable oils and fats and sugar.
One trick of convincing yourself that you avoided this pitfall is to consume low-fat cereal bars.
"It's OK - these are low in fat!"
Taking in these between meals are a sure fire way to keep you on the road to gaining fat in a sensible and progressive way by allowing us to shut down the activity of our fat burning enzymes and increasing the activity of fat storage enzymes.
Perfect - I wouldn't have it any other way.
2. Sit on Your Arse
This is a great approach to take to again ensure steady fat gain. All the excuses under the sun will be strong enough to overcome the urge to exercise and get out of breath through lifting weights, circuit training and a brisk walk, jog, run, swim or bike.
Oscar Wilde once wrote that whenever he felt like exercise he sat down until the feeling passed.Sound advice.
3. Avoid Fruits and Vegetables like the plagueAvoiding these little bundles of goodness will help me no end in my quest to put on fat over the holidays. They will allow you extra time in bed as you catch every cold going. They will even make you eat more of the sugary stuff as you will never, unbelievably, feel full after eating.
RESULT!
4. Taking No Responsibility for Your Actions
This is a great little progresser in the fat gaining stakes.
It can’t be your fault that you cram the cookies into your mouth or sit on your arse all day watching the clock ticking.
It is your dog’s fault that he kept you up all night barking stopping you from going out for your morning walk.
It is your children’s fault that they can’t do their homework and have a play that you have to attend that stops you from attending your class.
It is your husband’s fault that he argued with you and you responded by eating a tub of Ben and Jerry’s.
Equally it is not your fault when you see the scales rise after doing nothing all weak. But that’s OK at the end of the day it is not your problem.
5. Choose to Drink 3 litres of Alcohol a Day rather than water
A bottle of wine is a far better choice than a glass.1
0 pints seems to have far more rational logic to it that 3-4 bottles.
5 chasers seem to have a much better effect than just leaving at the lovely dinner that you ate.
But that’s OK – see point 4.
6. Stress, Stress and More Stress
This will help you lose weight but still gain fat as frequent boozing, late nights, no exercise lowers your testosterone to levels akin to the alcoholic on the corner of Grafton Street. Keep working the hours you work, neglect taking proper time off and stress the body until it cries at you to stop.
Equally stress will be available in volume alongside the more obvious times you can feel it.
So absorb it and thrive on it.That is undoubtedly a winning formula.7. Letting it all go!Let it all go! Ignore your body and the potential it has to provide you with boundless energy, strength and vitality.
Develop the will to just say no to exercise, sound food choices and a comfortable stress free lifestyle.
That is, after all the easiest way isn’t it?
Let me list perhaps the 7 most effective and easiest ways of gaining fat like it was suddenly an Olympic sport.
1. Eat a Diet Rich in Sugars and Hydrogenated Vegetable FatsA classic dietary approach to take for those of us wishing to gain a steady 0.5 - 2 lbs of weight a week.
Ensure that you take a restricted approach to your diet by consuming foods rich in hydrogenated vegetable oils and fats and sugar.
One trick of convincing yourself that you avoided this pitfall is to consume low-fat cereal bars.
"It's OK - these are low in fat!"
Taking in these between meals are a sure fire way to keep you on the road to gaining fat in a sensible and progressive way by allowing us to shut down the activity of our fat burning enzymes and increasing the activity of fat storage enzymes.
Perfect - I wouldn't have it any other way.
2. Sit on Your Arse
This is a great approach to take to again ensure steady fat gain. All the excuses under the sun will be strong enough to overcome the urge to exercise and get out of breath through lifting weights, circuit training and a brisk walk, jog, run, swim or bike.
Oscar Wilde once wrote that whenever he felt like exercise he sat down until the feeling passed.Sound advice.
3. Avoid Fruits and Vegetables like the plagueAvoiding these little bundles of goodness will help me no end in my quest to put on fat over the holidays. They will allow you extra time in bed as you catch every cold going. They will even make you eat more of the sugary stuff as you will never, unbelievably, feel full after eating.
RESULT!
4. Taking No Responsibility for Your Actions
This is a great little progresser in the fat gaining stakes.
It can’t be your fault that you cram the cookies into your mouth or sit on your arse all day watching the clock ticking.
It is your dog’s fault that he kept you up all night barking stopping you from going out for your morning walk.
It is your children’s fault that they can’t do their homework and have a play that you have to attend that stops you from attending your class.
It is your husband’s fault that he argued with you and you responded by eating a tub of Ben and Jerry’s.
Equally it is not your fault when you see the scales rise after doing nothing all weak. But that’s OK at the end of the day it is not your problem.
5. Choose to Drink 3 litres of Alcohol a Day rather than water
A bottle of wine is a far better choice than a glass.1
0 pints seems to have far more rational logic to it that 3-4 bottles.
5 chasers seem to have a much better effect than just leaving at the lovely dinner that you ate.
But that’s OK – see point 4.
6. Stress, Stress and More Stress
This will help you lose weight but still gain fat as frequent boozing, late nights, no exercise lowers your testosterone to levels akin to the alcoholic on the corner of Grafton Street. Keep working the hours you work, neglect taking proper time off and stress the body until it cries at you to stop.
Equally stress will be available in volume alongside the more obvious times you can feel it.
So absorb it and thrive on it.That is undoubtedly a winning formula.7. Letting it all go!Let it all go! Ignore your body and the potential it has to provide you with boundless energy, strength and vitality.
Develop the will to just say no to exercise, sound food choices and a comfortable stress free lifestyle.
That is, after all the easiest way isn’t it?
Friday, October 12, 2007
Using Interval Training for Maximum Fat Loss
For those of you who know me I am a keen advocate of using Intervals for burning fat. It is time efficient and ultimately yields greater results.
But what would be the most effective piece of equipment to use?
Let’s look at the pros and cons of my top-two and then you can make a decision yourself:
1. Treadmill
Pro: I have found this to be really effective for fat loss when combined with a sensible eating plan and resistance training. If you are new to the treadmill and can’t quite manage the running element of it then stick to walking with bursts quick strolls for your allocated time (30s to a minute). The most bang for your buck.
Con: High Impact and when you are overweight this can wreak havoc on your joints. Keep to walking or the bike.
2. Bike
Pro: Intervals performed at HIGH resistance have found to be effective. Again easy pedalling combined with spurts of high cadence resistance is the name of the game here. Do not be frightened to ramp up the resistance on this. Great if your joints are crying at you to stop!
Cons: Forward leaning for prolonged periods of time can put excessive strain on your lower back particularly if you are already carrying yourself forward through working at a desk or in the car for periods of the day.
Having said that, excess weight also does that for you. So get up and off the fat!
JL
But what would be the most effective piece of equipment to use?
Let’s look at the pros and cons of my top-two and then you can make a decision yourself:
1. Treadmill
Pro: I have found this to be really effective for fat loss when combined with a sensible eating plan and resistance training. If you are new to the treadmill and can’t quite manage the running element of it then stick to walking with bursts quick strolls for your allocated time (30s to a minute). The most bang for your buck.
Con: High Impact and when you are overweight this can wreak havoc on your joints. Keep to walking or the bike.
2. Bike
Pro: Intervals performed at HIGH resistance have found to be effective. Again easy pedalling combined with spurts of high cadence resistance is the name of the game here. Do not be frightened to ramp up the resistance on this. Great if your joints are crying at you to stop!
Cons: Forward leaning for prolonged periods of time can put excessive strain on your lower back particularly if you are already carrying yourself forward through working at a desk or in the car for periods of the day.
Having said that, excess weight also does that for you. So get up and off the fat!
JL
Reading whilst doing Cardio....aaaggghhhhh
Reading whilst doing cardio
I have a pain in my face seeing people whining about why they are not losing weight having spent hours on the bike, treadmill, x-trainer, whatever you chose.
Only to see them then pedal at a snail pace for 45 minutes whilst reading.
Don’t get me wrong – there is a place if you wish to unwind or get some head space.
But please – stop deluding yourself if you want to lose fat.
Fat loss programmes are tough.
So put the book down. Ramp up your intensity and spend half the time in the gym so that you can spend double the time shopping for new clothes.
JL
I have a pain in my face seeing people whining about why they are not losing weight having spent hours on the bike, treadmill, x-trainer, whatever you chose.
Only to see them then pedal at a snail pace for 45 minutes whilst reading.
Don’t get me wrong – there is a place if you wish to unwind or get some head space.
But please – stop deluding yourself if you want to lose fat.
Fat loss programmes are tough.
So put the book down. Ramp up your intensity and spend half the time in the gym so that you can spend double the time shopping for new clothes.
JL
Reading whilst doing Cardio....aaaggghhhhh
Reading whilst doing cardio
I have a pain in my face seeing people whining about why they are not losing weight having spent hours on the bike, treadmill, x-trainer, whatever you chose.
Only to see them then pedal at a snail pace for 45 minutes whilst reading.
Don’t get me wrong – there is a place if you wish to unwind or get some head space.
But please – stop deluding yourself if you want to lose fat.
Fat loss programmes are tough.
So put the book down. Ramp up your intensity and spend half the time in the gym so that you can spend double the time shopping for new clothes.
JL
I have a pain in my face seeing people whining about why they are not losing weight having spent hours on the bike, treadmill, x-trainer, whatever you chose.
Only to see them then pedal at a snail pace for 45 minutes whilst reading.
Don’t get me wrong – there is a place if you wish to unwind or get some head space.
But please – stop deluding yourself if you want to lose fat.
Fat loss programmes are tough.
So put the book down. Ramp up your intensity and spend half the time in the gym so that you can spend double the time shopping for new clothes.
JL
Using Interval Training for Maximum Fat Loss
For those of you who know me I am a keen advocate of using Intervals for burning fat. It is time efficient and ultimately yields greater results.
But what would be the most effective piece of equipment to use?
Let’s look at the pros and cons of my top-two and then you can make a decision yourself:
1. Treadmill
Pro: I have found this to be really effective for fat loss when combined with a sensible eating plan and resistance training. If you are new to the treadmill and can’t quite manage the running element of it then stick to walking with bursts quick strolls for your allocated time (30s to a minute). The most bang for your buck.
Con: High Impact and when you are overweight this can wreak havoc on your joints. Keep to walking or the bike.
2. Bike
Pro: Intervals performed at HIGH resistance have found to be effective. Again easy pedalling combined with spurts of high cadence resistance is the name of the game here. Do not be frightened to ramp up the resistance on this. Great if your joints are crying at you to stop!
Cons: Forward leaning for prolonged periods of time can put excessive strain on your lower back particularly if you are already carrying yourself forward through working at a desk or in the car for periods of the day.
Having said that, excess weight also does that for you. So get up and off the fat!
JL
But what would be the most effective piece of equipment to use?
Let’s look at the pros and cons of my top-two and then you can make a decision yourself:
1. Treadmill
Pro: I have found this to be really effective for fat loss when combined with a sensible eating plan and resistance training. If you are new to the treadmill and can’t quite manage the running element of it then stick to walking with bursts quick strolls for your allocated time (30s to a minute). The most bang for your buck.
Con: High Impact and when you are overweight this can wreak havoc on your joints. Keep to walking or the bike.
2. Bike
Pro: Intervals performed at HIGH resistance have found to be effective. Again easy pedalling combined with spurts of high cadence resistance is the name of the game here. Do not be frightened to ramp up the resistance on this. Great if your joints are crying at you to stop!
Cons: Forward leaning for prolonged periods of time can put excessive strain on your lower back particularly if you are already carrying yourself forward through working at a desk or in the car for periods of the day.
Having said that, excess weight also does that for you. So get up and off the fat!
JL
Friday, October 5, 2007
Why the Scales Do Not Move...
Courtesy of Alwyn Cosgrove.com
Q: This weekend I got on a scale at a friend's house (I don't own one) and much to my disappointment, the numbers haven't budged all that much since my last weigh in several months ago. Now, my clothes fit better, I'm in better shape than I've perhaps EVER been in, I know muscle weighs more than fat, I look GREAT, etc...but those numbers scream overweight to me. They make me feel like I've made no progress at allA: First off - your clothes "fit better", you're "in better shape than you've ever been in" and you "look GREAT"... but you're disappointed solely because the bathroom scale didn't go down "All that much"
Here's something we tell clients:
If we had a magic fat loss machine -- that you stepped in and pushed a button and you came out looking EXACTLY how you've always dreamed of looking and feeling - the exact dress or pant size you wanted, with the definition and muscle tone you want, at the bodyfat percentage you want - you can see your abs (if that's what you want) etc etc.
Would you be interested? Of course you would!!
But what if the side effect of the fat loss machine is that it increased bone density and muscle density by 100%. So while you looked and felt better than you've ever felt before -- the scale is 50lbs higher than it's ever been. So for example a 150lb-er would come out looking amazing, but weighing 200lbs...
Would that number on the scale make you not want the other results?
Now what if the machine did the reverse - you look exactly the same as you've always done, but you'd weigh 50lbs less? Would you be happy with that? Probably not right?
Just understand that how you look and feel, and how much you weigh are not necessarily related at all.The picture on the left shows the difference in size between five pounds of fat (top) and five pounds of muscle (bottom). You can see that it's a pretty big size difference.
If you add ten pounds of muscle and lose ten pounds of fat -- you're going to look like you lost 20lbs.
But the scale won't move.
--------------------------------------------------------------------------------------------
JL : This is a common problem that we face. How to dispell the myth of the scales. After all a comprehensive fitness assessment with us can take up to 11 readings of which the scales is 'one'.
I suppose it all stems from the fact that magazines are geared to headings such as 'celebrity loses 10lbs in a day'. A dangerous misconception that is thrown around like there is no tomorrow.
So understand this - your body composition is far more complex than a scale reading. Keep things in context.
Monday, September 24, 2007
Constancy of Purpose
I suppose any great plan means that all paticipants must have the end result in mind.
Want to lose weight? Want to quit smoking? Want to build muscle?
The you had better make sure that your efforts are in tune with your goals.
Constancy of purpose means that no matter how small you are checking in with your goals. Every day, every meal, every effort is geared towards your goals. Equally plan for days where the rules go out of the window.
So if you have a long term vision then make sure you bite off it in manageable chunks each day.
I like to ask myself the question "what have I done today?".
Want to lose weight? Want to quit smoking? Want to build muscle?
The you had better make sure that your efforts are in tune with your goals.
Constancy of purpose means that no matter how small you are checking in with your goals. Every day, every meal, every effort is geared towards your goals. Equally plan for days where the rules go out of the window.
So if you have a long term vision then make sure you bite off it in manageable chunks each day.
I like to ask myself the question "what have I done today?".
The Ultimate Fitness Tool
I love posts that have 'ultimate' next to it. It claims something then 'ultimately' disappoints!
Well, not in this case. In fact there happens to be a dramatic irony. In fact what I am referring to is the something that is discrete and yet can provide you with more help in your goals than anything you have ever come across.
An A5 Notebook.
Yes..recording everything that you lift, eat and anything else you care to add will save you countless hours of trial and error. That is why we record everything that you lift. It saves us time. It allows us to follow a core principle of training -Progressive Overload - so that you are always taking steps forward.
Dietary wise it can allow us to see what you are eating, how much and if there are any recurring habits that need nipping in the bud.
So do yourself a favour - start taking notes, detailed notes. Note what you eat, any supplements that you may be taking and what effect they are having.
The pen sometimes is deadlier than the sword.
------------------------------------------------------------------------------------------
JL
p.s. don't forget to lambast us with your comments - bring your training diaries in for us to review. Unfortunately we can't (although we would love to) be with you 23 hours of the day...
Well, not in this case. In fact there happens to be a dramatic irony. In fact what I am referring to is the something that is discrete and yet can provide you with more help in your goals than anything you have ever come across.
An A5 Notebook.
Yes..recording everything that you lift, eat and anything else you care to add will save you countless hours of trial and error. That is why we record everything that you lift. It saves us time. It allows us to follow a core principle of training -Progressive Overload - so that you are always taking steps forward.
Dietary wise it can allow us to see what you are eating, how much and if there are any recurring habits that need nipping in the bud.
So do yourself a favour - start taking notes, detailed notes. Note what you eat, any supplements that you may be taking and what effect they are having.
The pen sometimes is deadlier than the sword.
------------------------------------------------------------------------------------------
JL
p.s. don't forget to lambast us with your comments - bring your training diaries in for us to review. Unfortunately we can't (although we would love to) be with you 23 hours of the day...
Tuesday, September 18, 2007
Have You Ever Eaten Anything by Accident?
Here is a thought for you.
Have you ever eaten anything by accident?
You know - whoops, I slipped and fell into a tub of Ben and Jerrys.
So many of begin a fat loss programme in earnest but constantly self-sabotage with spurts of poor food choices or over-indulging.
You know the 'just-one-more' syndrome.
You make a conscious decision with your foods. And that is just my point - these are conscious decisions.
Just give yourself the chance to make a correct one.
It is true - fat loss programmes are not easy. However, psyche yourself to stay ahead. Plan your cheat meals throughout the week and equally plan what you are going to eat in difficult situations.
Make that conscious decision.
Have you ever eaten anything by accident?
You know - whoops, I slipped and fell into a tub of Ben and Jerrys.
So many of begin a fat loss programme in earnest but constantly self-sabotage with spurts of poor food choices or over-indulging.
You know the 'just-one-more' syndrome.
You make a conscious decision with your foods. And that is just my point - these are conscious decisions.
Just give yourself the chance to make a correct one.
It is true - fat loss programmes are not easy. However, psyche yourself to stay ahead. Plan your cheat meals throughout the week and equally plan what you are going to eat in difficult situations.
Make that conscious decision.
Low Carb Diets are Effective for Fat Loss
In sensible circumstances Low Carb diets work of course under the supervision of a qualified professional )
This is a recent study:
Meckling KA, Sherfey R A randomized trial of a hypocaloric high-protein diet, with and without exercise, on weight loss, fitness, and markers of the Metabolic Syndrome in overweight and obese women. Appl Physiol Nutr Metab. 2007 Aug;32(4):743-752.
The subjects were divided into two main groups - high carb (3:1 carb:protein) and low carb (1:1 carb: protein) and then subdivided into exercise (three times per week) and non exercise groups within each diet group.
Weight loss after 12 weeks was as follows: 4.6lbs for high carb no exercise group 8.8lbs for high carb with exercise group 10.1lbs for the high protein-low carb -no exercise group and 15.5 lbs for the high protein, low carb with exercise group.
"What's really interesting is that the high protein, low carb group was superior for weight loss over high carb with exercise. And it was 75% superior when combined with exercise."
(Alwyn Cosgrove)
---------------------------------------------
JL
This is a recent study:
Meckling KA, Sherfey R A randomized trial of a hypocaloric high-protein diet, with and without exercise, on weight loss, fitness, and markers of the Metabolic Syndrome in overweight and obese women. Appl Physiol Nutr Metab. 2007 Aug;32(4):743-752.
The subjects were divided into two main groups - high carb (3:1 carb:protein) and low carb (1:1 carb: protein) and then subdivided into exercise (three times per week) and non exercise groups within each diet group.
Weight loss after 12 weeks was as follows: 4.6lbs for high carb no exercise group 8.8lbs for high carb with exercise group 10.1lbs for the high protein-low carb -no exercise group and 15.5 lbs for the high protein, low carb with exercise group.
"What's really interesting is that the high protein, low carb group was superior for weight loss over high carb with exercise. And it was 75% superior when combined with exercise."
(Alwyn Cosgrove)
---------------------------------------------
JL
Stop Guessing and Start Recording!
All good things start with a plan.
Knowing where to go.
So what if was to say to you that you can get results in twice as quick with a simple A5 notebook?
My old mentor use to say "if you are not assessing you are guessing". Wondered why you haven't lost the lovehandles yet - more than likely it is because you haven't progressed.
Make sure that you record what you do in the gym every workout. It saves time, allows you to see progression, allows you to view previous lifts, distances, times etc so that you can work to better them.
You see we work by the principle of progressive overload - force the body to change, adapt and progress. It may mean lifting more weight from session to the next, covering more km on the treadmill - whatever your niche.
The bottom line is this - record everything. It will save alot of time.
Knowing where to go.
So what if was to say to you that you can get results in twice as quick with a simple A5 notebook?
My old mentor use to say "if you are not assessing you are guessing". Wondered why you haven't lost the lovehandles yet - more than likely it is because you haven't progressed.
Make sure that you record what you do in the gym every workout. It saves time, allows you to see progression, allows you to view previous lifts, distances, times etc so that you can work to better them.
You see we work by the principle of progressive overload - force the body to change, adapt and progress. It may mean lifting more weight from session to the next, covering more km on the treadmill - whatever your niche.
The bottom line is this - record everything. It will save alot of time.
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