• Beginners Guide to Meal Preperation

    Fail to prepare, prepare to fail!

    To ensure that you stay on track with your nutrition plan make sure that you always have plenty of healthy options on hand. Food preparation is not just for the athletes and fitness models, but it’s something that we should also get in the habit of since it help us manage our food intake, making sure that we don’t go overboard.

    Knowing exactly what extra ingredients are in that take away dish or how much fat/sugar there is, can go a long way toward helping keep your calories in check and your macros in line with your goals.

    In fact, scientific research from Johns Hopkins University found that subjects who cooked their own dinner six to seven times a week consumed fewer calories, fat, and sugar on an average day compared with those who only cooked dinner once a week or less.

    Having your food ready to eat when hunger hits will also keep you from going on a binge on snacks, takeaway or prepackaged convenience food. As both a scientist and an fitness specialist, I not only encourage my clients to organise their meal prep in advance—I also practice what I preach.

    Here are my top tips for keeping your menus on track and your body adequately fuelled.

    Tip 1: Organise your meals

    Plan on eating about every two to three hours, with or three main meals (breakfast, lunch, and dinner) and snacks in between. Organise each meal around a quality protein (chicken, fish, or beef), a complex carbohydrates (sweet potatoes, brown rice, or fresh steamed vegetables), and some healthy fats (avocado, olive oil, nuts, etc.).

    Tip 2: Go shopping prepared

    Making sure you have a shopping list in hand with all your necessities. Now a day you can use you mobile phone to make notes or even get an app like AnyList, which allows you to easily share your must- gets with your spouse or roommates so everyone knows what you need. Some basic to keep on hand: canned foods like tuna and beans, frozen veggies to use in a pinch, and brown-rice pasta.

    Tips 3: Experiment and get creative

    Experiment with low- salt, low-sugar seasonings (remember some mixed seasoning have a tonne of sugar so check the label), such as turmeric, sesame seeds, or spice blends. Try mixing different veggies together (onions and mushrooms, tomatoes and bell peppers) to add colour and variety. Use flavoured vinegar and hot sauces, but be careful of added sugars, and look for hidden sources such as high- fructose corn syrup and artificial additives.

    Tip 4: Measure out your portion for each meal

    Remember to weigh and measure your food to keep your serving sizes on point and to ensure your macro-nutrients meet your needs. Try aiming for three to five ounces of protein, 1⁄2 to 1 cup of complex carbohydrates, and 1⁄2 to 1 tbsp of healthy fats, like olive oil or coconut oil, per meal. Pack up fare in easy-to- transport containers and use food-cooler bags to keep your stash safe.

    Tip 5: Get yourself a good container

    Having a good container can make your life and eating so much better. Depending on what you have available you might need to get yourself a thomoflank, which will help keep your food nice a warm when it comes time to eat, or if you’re putting your food in the fridge (maybe at work) than make sure it has a good seal, so it won’t leak in transit. Don’t forget you might need to take a fork and spoon with you.

    Tip 6: Stay Prepared

    Remember that things might not go according to plan so keep some emergency healthy snacks on hand. These can include a shaker cup with some quality whey/casein protein powder in a plastic baggie (just add water or low-fat milk or almond milk when you’re ready to sip), some mixed nuts and fruit, or a few quality high-protein energy bars (remember to check the label since lots of protein bars are full of sugar and fat).

    Tip 7: Keep a Drink bottle With you

    Buying water from the shop cost more then buy fuel for your car!!! That’s right, we as a people spend a lot of money on buying bottled water when we can get it for free from a drink tap, so why not bring your won drink bottle that you can fill up at the work place kitchen. It’ll save you money, help you control your appetite and keep you hydrated!

    So what do you guys think? What tips would you give someone when it comes to food prep? Leave your interesting comments below and let’s have a discussion.

  • Is the mass i gained from taking Creatine just water?

    Hey guys,

    Danny here, I just got asked a interesting question the other day and thought I’d write a quick piece on it.

    So for you guys who are taking the supplement creatine probably noticed that your body weight has gone up as well as your muscle look and feel more fuller, logic tells you that the weight gain is almost all water.

    That may be largely true after you first begin taking it, but even then, the increase in weight appears to be proportional to the total weight gained. Remember guys that muscle is around 75% water, so if you put on say 10 pounds from using creatine, about 7.5 pounds of that is water.

    When it comes to creatine it does cause cellular volumization and that’s an important determinant of protein breakdown and protein synthesis in skeletal muscle (and other cell types, too). Working out turns on protein synthesis while simultaneously breaking down protein, but creatine shifts the balance towards protein synthesis.

    Yes, creatine supplies an extra phosphate group to help regenerate ATP during high-intensity contractions, but cell volumization is an even more important cause of creatine’s muscle-building effect.

    Long-term use is a slightly different scenario because that’s when creatine increases fat-free mass without a concomitant increase in total body water. Muscle fiber diameter goes up, along with strength, so long-term effects appear to be caused largely by increased muscle mass.

    What Creatine Product is right?

    First of all make sure it’s from a reputable company. Remember supplements are Not FDA checked so don’t go buying supplement from so dodgy drug store or warehouse! When it comes to what type, simple creatine monohydrate is fine. Dosages wise, about 3-5 grams pre workout is good (follow the instruction on the label). One last thing remember to keep hydrated to prevent cramps or stomach issues!

    So what do you guys think? Do you guys take Creatine? If so what type? And what was your experience like, leave your interesting comments blow and lets have a discussion.

  • New Year’s Resolution Top 10 Tips On How To Do It Right

    It’s that time of the year, we done with 2016 and now we are welcoming 2017 and it is an opportunity for us to reflect on our past success and challenges. It will also be the time of year where lots of us will be making new year’s resolution and one of the biggest will be get healthy, maybe to lose weight, quit smoking or drink less – but what’s the best way to stick to it?

    Now new years resolution can be hit and miss but studies and psychologists have found we’re more likely to succeed if we break our resolution into smaller goals that are specific, measurable and time-based. So let’s go over the top 10:


    Top 10 Goal-setting tips

    1. Make only one resolution. OK guys I know there will be the temptation to want to much but you have greater chances of success when you channel energy into changing just one aspect of your behaviour.Look for internal desire/wants to drive you.
    2. External factors such as it being new years can be useful as a trigger but will fade as times goes by, this is one of the main reason that so many people fail to keep their resolution/goal. So look for the reason why you want to get healthy and it’ll drive not just for the next few weeks, but for the whole year!
    3. Avoid previous resolutions. Deciding to revisit a past resolution sets you up for frustration and disappointment, so to help you keep a positive mindset try focusing on something new .
    4. Don’t run with the crowd and go with the usual resolutions. Instead think about what you really want out of life and what is important to you.
    5. Break your goal into a series of steps, focusing on creating sub-goals that are concrete, measurable and time-based. This will help you keep focused and but achieving smaller goal will help you reward yourself and keep going to the next sub-goal.
    6. Tell your friends and family about your goals. You’re more likely to get support and want to avoid failure. But be careful, not everyone will support your goals, maybe due to their own failures they are unable to see what possible. So create a support group of other positive people and work together.
    7. To stay motivated, make a checklist of how achieving your resolution will help you. Remember having the smaller goals will help you keep track!
    8. Give yourself a small reward whenever you achieve a subgoal, which will help to motivate you and give you  a sense of progress. But remember rewards does not have to be a binge of food or drink, but something more positive like some new gym clothes!
    9. Make your plans and progress concrete by keeping a handwritten journal, completing a computer spreadsheet or covering a notice board with graphs or pictures. Remember visual cues can help you keep on track!
    10. Expect to revert to your old habits from time to time. Treat any failure as a temporary setback rather than a reason to give up altogether. Remember success is never straight road and the ability to bounce back is keep, so keep moving forwards!

    So what do you guys think? what new years resolution will you be setting for yourself? what tips do you use to keep on track? Let us know and lets have conversation below.

  • How to Host a Healthy XMas Dinner

    Hey Guys

    So we talked about some tactics you can use to help prevent you from getting massive weight/fat gains over the X Mas holidays, now we are gonna talk about some tips for you all who will be doing the hosting/cooking for the festivities and how you can help keep it healthy, enjoyable and your guests will thank you for it!

    Cooking Methods Tips  

    Use Spray Oils

    Use Spray Oils

    OK when it comes to cooking we can’t always boil everything, for one the food tends to lose it flavour and can become quite soggy, and the last thing we want is to be suving our guest some bland and soggy food. So what can we do about it? Well this is where spray oil can be a life saver for light frying food, it’ll help keep the calorie count down, while providing the food with a nice crispness to it that we all enjoy. Which one to choose can be down to your personal preference and can depend on what your cooking, personally i use coconut oil spray since it give the food a nice nutty tasty and coconut oil is very stable at higher temperatures.

    Use A Light Fryer For The Dishes That Need To Be Deep Fried

    Use a Air fryer for the dishes that need to be Deep Fired

    So some dishes like chips, battered meats and fish will sometimes need to be deep fried, but we can work around this by investing in a air fryer. These machine a pretty handy and will usually only use about a tablespoon of oil to cook a large portion of foods that normally would need a 1 litre or more to deep fry. Yes it can got a bit to get especially if you’re looking to cook for a large group of ppl, but with their mart function and health benefits i think it some you guys should look into getting.

    Roast Rather The Fry

    Roast rather the fry

    As we mentioned some dish usually are cooked by deep frying, but another alternative to this is to oven roast your food. Again for glaze try using spray oil rather than drowning the food in oil and use lots of herbs and spices to help bring out a lovely tasty and aroma.

    Recipe Tips

    Replace sugar with natural sweeteners

    Replace sugar with natural sweeteners

    OK we all love a nice home made dessert, the amount of time and care put into them is kind of like mix of art and chemistry, however they can tend to be filled with lots of sugars in the baking process. So to help keep the levels of sugar down and to enough that no one goes into sugar shock, try replacing sugars with a natural sweetener, sweetener are much for potent the sugar so you’ll need a lot less of it and will help keep the calorie count down.

    Make sure there is plenty of veggies available for guests to snack on

    Make sure there is plenty of veggies available for guests to snack on

    OK giving your guests the option of veggies to snack on will help fill them up and provide fibre for them, this is turn will help their bodies process the more indulgent food more effectively and help stop them binge too much. It’ll will also help keep your food bill low since veggies can quite affordable and what’s not eaten can be cooked later in the weekend. So this one will help your guest waistline and your wallet! Just be careful of dips that you might offer with these since some of the can have lots calories.

    Make Your Own Dips

    Make Your Own Dips

    As mentioned above, there are lots of dips on the market and most of them will be heavily processed and be filled with “empty” calories and lot of preservatives. So one way to avoid this is to make them yourself, from humus to salsa dips, which are very easy to make and tasty even better fresh. So why not give it a try your guest will love it!

    Try Skinless Poultry Meats

    Try Skinless Poultry Meats

    OK cooking with can help the meat from drying out and does have a lot of flavour, but with that comes an increase of fat. To help keep your meats nice and healthy try cooking your meats skinless, it have a massive decrease in fat, mainly consisting of protein. To help prevent the chicken from drying out try making a nice saucy marinade to coat the poultry in when roasting. This will help the meat keep it moistness and allow the meat to absorb the flavour.

    Try Getting Lean Cuts Of Meat

    Try Getting Lean Cuts Of Meat

    When it comes to selecting your meats, try buying lean cuts of both red and white meats. In the case of red meat especially since  going for anything under 10% fat would be great. And in the case of white meat, ideally chicken breast is the leanness, but you’ll be ok with thigh to, just keep it skinless as we mentioned above.

    Drinks

    Serve Sugar Free Drinks

    Serve Sugar Free Drinks

    Of diet drinks are a bit hit and miss, some studies have shown that even though diet drink have no calories they can cause the body to increase its appetite, which can result in guest eating more food. But you have to take into account that calories from solid foods are broken down much slower than from liquid, meaning that there will be a reduce insulin pike in the blood. So as long as there is heathy food available this shouldn’t be too much of an issue.

    Keep The Alcohol To A Minimum

    Keep The Alcohol To A Minimum

    OK i’m not much of an alcohol drinker, but i can understand a lot of ppl are, and as a host you want to cattier to your guest needs, so having some available to them is not going to be the end of the world, but having too much available can lead to ppl getting pissed and really missing up the festive atmosphere. Also alcohol have 7 cal per gram, so for example 1 pint of beer has around 200 cal, which is a the same as a slice of pizza or dessert! Out the to i know which i would choose. So keep drinks to a min, and really focus on creating a festive atmosphere.

    Make Tea and Coffee Available To Guest

    Make Tea and Coffee Available To Guest 

    I am a massive fan of tea, from both my Asian culture and the health benefits. Have herbal tea available will help your guest with aiding them digest their food, keeping them warm and herbal teas have shown to help suppress the appetite. When it comes to coffees, having both caffeine and decaf would be great, since later in the evening your guest might not want to much caffeine and this is where the decaf comes in handy. Again with these option provide sweeteners rather than sugar to your guest, with skimmed or semi skimmed milk to help keep the calories count down.

    Have Plenty Of Water Available To Guest

    Have Plenty Of Water Available To Guest 

    Remember to have plenty of water available for your guest to drink, this will help them keep hydrated and feel full, stopping them going over boards.  So remember water is cal free and comes straight from the tap, so FREE!

    Desserts

    Serve Smaller Portions Of Dessert

    Serve Smaller Portions Of Dessert

    OK as mentioned above if you are baking from scratch try using sweetener rather than sugar. But if you’re purchasing your desserts, try getting desserts that are already in small portion, like mini cakes. The reason being that this means each guest has a fixed about to eat, and will help stop them going over board. If you’re getting a large dessert, try cutting it up into small portion than serving rather than have your guest do it, since some may go a bit over board!!

    Serve Dessert On A Smaller Dish

    Serve Dessert On A Smaller Dish

    It science fact now that if you use smaller dishes to serve food, ppl will end up eating less, so this one is a no brainier! It help stop your guest going overboard on food and save you money to, so win win!

    So what do you think? What tactics will you be using to keep your festivities healthy yet fun? Let us know in the comments below and lets have a discussion. And HAPPY X MAS to you all!

  • 28 Science-Backed Ways to Avoid Holiday Weight and Fat Gains While Enjoying Yourself

    Ok its almost that time of year, family and friends are around, there will be a lot of food and drink available. There nothing wrong with enjoy the festivities but i’m here to make sure you don’t end up looking like Santa by the end of them. Below is a list of tips that can help you during the this time.  

    Tips for Eating and Drinking

     

    1. Try Eating before drinking and celebrating.

    Skipping breakfast or lunch in order to “save your appetite” probably isn’t the best weight-maintenance tactic since not eating until the afternoon may lead to binge eating later on So stick to a reasonably sized breakfast with plenty of protein, complex carbs and some healthy fats which will keep you fuller longer and temper the urge to binge your face later.

    2. Keep your protein in the meal.

    Like we just mentioned, protein can help maintain a healthy weight because high-protein diets are associated with greater satiety and important for healthy muscle growth. Make sure to serve up some turkey, roasted chicken, or if you’re a veggie some prepare animal-free alternatives like quinoa, lentils, or beans.

    3. Bring your own snacks and treats.

    Rather than spending all the day trying to figure out what’s in every dish at a party or avoid eating altogether, bring a healthy side dish or dessert (this is where having some protein bars on you can come in handy). So have a nibble what you want, but know you have a healthy alternative to fall back on.

    4. Eat, chew slowly and really enjoy your food.

    Eating slowly may not be easy when appetiser options are endless, but it pays off to pace yourself. The quicker we eat, the less time the body has to register fullness. So slow down and take a second to savor each bite and enjoy the food and company.

    5. Serve meals restaurant-style.

    When you sit down for the main event, leave food out of sight rather than on display a basket full of treats, snacks, and an entire turkey directly on the table. When you’ve cleaned your plate, take a breather, and then decide if you really want seconds. Changing up the environment—in this case, by leaving food near the stove—can help reduce overall food intake.

    6. Fill up on fibre.

    Snacking on vegetables like cucumber and celery with other high-fibre items like legumes can help keep us fuller, longer. Also the body responses to calories different when there is fibre present and will release energy much slower help prevent blood insulin spikes.

    7. Use smaller plates.

    Plate sizes have expanded significantly over the years. Whenever possible, choose the smaller salad plate (8-10 inches) instead of a tray-like one (12 inches or more). Using smaller plates can actually make us feel fuller with less food. The brain associates a big white space on the plate with less food (and smaller plates generally require smaller portions).

    8. Make room for (healthy) fats.

    Cutting butter and oil can slash calories , but not all fats are bad fats. We need fat in our diets to provide energy and help body functions as well as absorb the fat-soluble vitamins A, D, E, and K, plus fat helps us feel full.

    9. Avoid simple carbs such as sugar.

    Holiday cookies, cakes, white bread and pies are nothing short of tempting, but all that simple carbs will may increase your blood sugar then your insulin causing your body to store it as fat. Try your best to stick to complex carbs that comes in its natural form (fruits, veggies, and whole grains) and try enjoying small nibbles of the desserts you’re truly craving rather than loading up a full plate of bland cookies.

    10. Just say no.

    Though your relatives may encourage overeating by shoving seconds onto a cleaned plate, it’s OK to respectfully decline. “I’m full” or “I’m taking a break” should be enough for friends and family members to back off (and give you time to decide if you’d really like more).

    11. Wait before grabbing seconds.

    Like we’ve said earlier, the quicker we eat a meal, the less time we give our bodies to register fullness. Since it takes about 20 minutes for the brain to get the message that dinner’s been served, it’s best to go for a walk or chat with friends before dishing up seconds.

    12. Invest in some toss-away Tupperware.

    Before guests leave you with half-full platters of food, have some Tupperware at the ready. Load up containers for friends and family to hand out as they leave. Bonus points for getting containers that are holiday-themed or for adding a festive bow to your parting gift.

    13. Freeze it for later.

    If you end up with loads of leftovers on your kitchen counter, pack up the extras and store them in the freezer for a later date. Studies show that when food is out of sight, you’ll be less likely to reach for a second helping.

    14. Chew gum to stop you over eating.

    Studies have conflicting results on whether chewing gum will actually help curb your appetite and lead to weight loss in the long run. However, in the short-term, chewing can keep you busy when socializing or when you’re full but still eyeing a second plate of dessert.

    15. Turn your back on temptation.

    The closer we are situated to food that’s in our line of vision, the more we’ll actually consume. A simple fix? Face away from the dessert spread to listen to cues from your gut rather than your eyes.

    16. Beware of booze.

    Not only does alcohol add unnecessary calories to your diet, but getting boozy has another effect on us, too. Drinking too much in the presence of champagne, eggnog, wine, and beer can make us lose our inhibitions around food and start eating irresponsibly. Take it easy with the bubbly before you start saying things like, “Eh, what’s one more cookie?”

    17. Cave in to cravings.

    Finally, a suggestion we can all get behind. It’s smart to acknowledge a few cravings instead of pushing them away completely. Caving to a craving—as long as it’s in moderation—can curb the desire to go at it like a kid in a candy store. Forbidding a specific food or food group during the holiday season may only make it more attractive. Still want more of that apple pie after a couple of bites? Try thinking of your favourite holiday activity, like opening presents, watching Christmas movies, or playing in the snow. Research shows that daydreaming about pleasant activities or distracting yourself with just about any activity can reduce the intensity of food cravings.

    18. Choose smaller drinking cups.

    When you’ve got a hankering for some seasonal eggnog, reach for a tall, thin glass, not a short squatty one. Research shows people pour less liquid into tall glasses than into their vertically challenged counterparts. With a taller glass, you’re likely to down less in one sitting (which is especially helpful when drinking booze).

    19. Drink Plenty of water!!

    Drinking water helps people feel full, and as a result consume fewer calories. Rather than guzzling calorie- and sugar-laden sodas and juices (which are associated with increased body fat and blood pressure) treat yourself to a glass of wine with dinner and keep your allegiance to water for the rest of the day.

    Tips for Moving and Mindset


    OK so we have gone over some eating tips, now let’s go over mindset tips that will also help!

    1. Meditate.

    Emotional eating to make ourselves feel better when we’re sad or anxious can interfere with weight loss goals. But meditation—using techniques like muscle relaxation, deep breathing, and mindfulness—can help binge eaters become aware of how they turn to food to deal with emotions. This is especially important at parties where there’s a ton of food on display.

    2. Set realistic goals.

    Come New Year’s resolution season, it’s easy to set lofty goals about weight loss (i.e. drop three dress sizes by February!). Since impractical targets can slow down long-term weight-loss, it’s important to address those goals before making any health and fitness changes. Write down your goals—keep them specific and attainable—and post them somewhere highly visible, like the refrigerator door. If your goal is “stick to two cookies at every holiday party” seeing it periodically may help you commit.

    3. Stay positive.

    Many of us demonize certain foods and even punish ourselves for indulgences. Instead, positive messages like “I can control my eating” or “I’m proud that I ate responsibly today” can re-frame our relationship with food. Research shows positive expectations are associated with weight loss. Even if it feels a little silly, try telling yourself at least one positive affirmation per day.

    4. Try to De-stress.

    The holiday season is full of cheer, but it can also be stressful keeping up with family get-togethers and paying for all those gifts. Unfortunately, a lot of stress can trigger increased eating and cravings, especially for sugary carbohydrates. If family time (or being away from family during the holidays) has you feeling overwhelmed, try out one of these ways to reduce stress before downing hot chocolate and cookies.

    5. Let go of limitations.

    No, we’re not talking about unbuttoning your pants at the dinner table. Before hitting up holiday parties, remember that a good workout isn’t limited to a gym or the track. It’s easy to use your bodyweight—even in small spaces—to work up a sweat.

    6. Rest and get plenty of Sleep.

    Though there’s likely no stopping the urge to wake up early on Christmas morning, getting enough sleep can help shave off some pounds, since sleep loss is linked to changes in appetite. Getting enough sleep has also been associated with less weight gain. Practice good sleep hygiene, like turning off electronics in the bedroom and avoiding high-fat foods at night.

    7. Partner up.

    Research suggests we perform better on aerobic tasks like running and cycling when exercising with a partner. If you’re home for the holidays, call up a friend or family member for a gym date or a home workout with our favorite partner exercises, including medicine ball lunge-to-chest passes, and clapping push-ups.

    8. Move it to lose it.

    A simple phrase for losing weight is to move more and eat less. The secret here—like we said before—is that moving doesn’t just mean hitting the track or going to the gym. Make a conscious decision to get more steps into the day by taking the stairs or parking the car far away from the grocery store entrance. Before curling up around the fire, round up family members for a hike or snowshoeing session.

    So what do you guys think? What do you use to help keep you weight in check over the holiday period and did we miss anything? let us know in the comments below and lets have discussion.

  • How To Start Your Fitness Journey

    Hi Guys

    Today I’m gonna talk about how you can start your Epic Fitness Journey!

    So you have got to the point when you have decided that you need a change and just like starting a new game we all gotta start somewhere.

    So let go over some simple points that will help you achieve a new healthy life:

    So hopefully these tips will help you start your fitness and have a successful journey and come healthy! Is there anything i missed, what do you guys think? Leave your interesting comments below and let’s have a discussion.

    The Trigger! So what do i mean by this? What i mean is an event or a feeling that forced to release the truth, that you need to make a change. This can one thing or mixture of things and doesn’t always have to be the most noble reason, such as it might be that your looking to attract someone from the opposite gender or maybe you want to be a role model for family or friends.

    Keep it simple! Starting your journey doesn’t always mean you have to make massive changes or drop everything you’re doing! Start of with simple changes, like changing out your sugar filled drinks with the diet versions (zero cal), your sweet for fresh fruit. Try making your food rather than getting take away (a takeaway once in awhile is not a bad thing but home cooked will always be best). Have fun with your food and try to keep it fresh 🙂

    Define your goals. This is another important step, the reason being that there is a shit load of information out there in regards to fitness so it can be hard to find the right info with regards to your goals. For example losing fat mean taking a different approach then putting on muscle. So start by writing down what you want from this journey, from there you will have a better chance of getting the right information you need.

    Get Moving! Getting our butts moving will be the key thing in start our fitness journey. But it doesn’t mean you have to run to the local gym and buy a years membership! Just start with something simple like get off the bus one stop early and walking the rest or using the stairs instead of the lift. Simple thing like this can be incorporated into your day very easily and a great way to start burning some calories!

    TUNES!!! Music can be a life saver when it comes to keeping active, no supplement can compete with an awesome track playing on your headphones, so load up your mp3 player or mobile with some tunes to help pass the time when your walking. Here a list of some of my music i listen to.

    Money and Budget!! Like anything we do it’s a good idea to keep some cash saved for any your journey, this will help with things like food bills or any clothing you might need, so just like pre-ordering a game  make sure you have some cash saved up to help out.

    Build a Support Network!! Going alone on this journey can be done, but honestly it will be tougher in most aspect and easier in some. Having a support network can be like have an extra life or a co op partner when times get tough, and you need that extra help. This can be a friend or family, but make sure that they are someone you can rely on and won’t sabotage your progress, So be selective!!

    My Journey

    My Jounery and How i did it!

    To find out how I was able to have successful transformation and what i did from training to food plan, click below

    So what do you think? Whats your reason for starting your journey? Did i miss something, Leave your interesting comments below and let’s have a discussion!

  • Whats are Fats?

    Fats

    So We have covered Protein and Carbs, in our other videos, now its time to cover fats? cos what are fats?

    What are Fats, like protein you hear this term being used a lot, from diet fabs warning fats are the world’s problem to other telling us to eat more.  But what are fats?

    Fats are our second macro, just like protein fats are essential to the body’s function, since the body is unable to produce them on its own and requires us to obtain them from our nutrition.

    Fats are involved with the body neurological, hormonal and organ functions.

    In the past Fats were seen as the main cause and effect of obesity and people were told to keep clear, but developments is nutritional science have shown this not to be the case. Findings showed that fats are broken down in to different groups depending on their structure, with some showing positive effect on the body and some being negative.

    There are two types of “good” unsaturated fats:

    Monounsaturated Fat.

    monounsaturated fatThis is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease, also benefiting insulin levels and blood sugar control, for people with type 2 diabetes. When combined with saturated fats, monounsaturated fats have been found to promote healthy testosterone levels. They also function as an energy source during workout sessions. Peanut butter is a terrific source of monounsaturated fat.

    Monounsaturated fats are found in high concentrations in:

    • Olive, and canola oils
    • Avocados
    • Nuts such as almonds, hazelnuts, and pecans
    • Seeds such as pumpkin and sesame seeds

    monounsaturated-fat-food

    Polyunsaturated Fat.

    polyunsaturated-fatThis is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. .

    Polyunsaturated fats are found in high concentrations in

    • Sunflower, corn, soybean, and flaxseed oils
    • Walnuts
    • Flax seeds
    • Fish
    • Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat.

    1302548053polyunsaturated-fats

    Omega-3 Fatty Acids.

    omega-3-and-omega-6-fatty-acids

    One type of polyunsaturated fat and are essential because your body can’t produce them on its own. Omega fats have shown to be beneficial to your heart, and appears to decrease the risk of coronary artery disease, protect against irregular heartbeats and help lower blood pressure levels.

    Now in fitness the omega fats have been shown to turn on genes that increase fat burning and reduce gene activation of our body’s fat storage mechanisms.  There are plant sources of omega-3 fatty acids. However, the body doesn’t convert it and use it as well as omega-3 from fish.

    Sources of omega-3 fats include:

    • Salmon,
    • Sardines
    • Flax seeds,
    • Walnuts,
    • Canola or soybean oil

    omega-3-foods

    Saturated Fat.

    saturated-fat

    This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes. However there is research that shows that Saturated fat can promotes healthy testosterone levels and is especially important to men.

    Good sources of saturated fat is

    • Egg yolks

    Foods rich in protein, including cheese, eggs, fish, lamb, beefNow let’s cover the fat that should be avoided.

    Trans fat.

    trans-fatThis is a type of fat that occurs naturally in some foods in small amounts. But most Tran’s fats are made from oils that are altered in the lab by a process called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils.

     

    Research studies show that these partially hydrogenated Trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.

    trans-fats-2

     

    The problem with fats can be that they are calorie denies, with 1 gram of fat = 9 calories, so it easy to eat over your recommended daily amount. So how much fat should you be eating? For an active person I would recommend 0.5 grams per pound of body weight.

    So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.

  • What are Carbohydrate?

    Carbohydrate

    Carbohydrate or carbs are our third macro, now like protein and fats, there a lot of crazy carb diets out there and a lot of confusing about carbs. So what are carbohydrates?

    Carbs are a third macro, and provide our main sources of energy and usually provide fibre, vitamins and minerals. But unlike the first two, carbs are non-essential, meaning that awe can like without carbs, since our body can produce energy mainly in the liver from fats and protein.

    There are two main types of carbs:

    • Simple (high glycaemic )
    • Complex (low glycaemic)
    • Fibrous carbs

    So the reason for their grouping is the way the body response to them.

    Simple carbs

    When you eat high-glycaemic carbs, your body processes them rapidly, absorbs them in the intestines, and delivers them right into your bloodstream. This increases your blood glucose levels, which spikes insulin. An insulin spike can be useful after a workout to help restore the muscle glycogen levels, but it’s not great at any other time of day. Reason being it can lead to increased fat storage.

    Complex carbs

    You don’t digest low-glycaemic carbs as rapidly. They don’t create the same sharp spike in blood glucose, so they offer a steadier supply of energy. These carbs should be your main source of carbs throughout the day.

    Fibrous carbs

    Fibrous carbs, provide very little energy and mainly consist of water but are a great sources of dietary fibre, which aid in digestion and help us keep regular help us absorb nutrition.

    Good sources of complex carb

    • Sweet potato
    • Oats
    • Brown rice
    • Brown pasta
    • Kenwa

    Sources of simple carbs

    • Raw sugar
    • Brown sugar
    • Corn syrup and high-fructose corn syrup
    • Glucose, fructose, and sucrose
    • Fruit juice concentrate

    Fibrous carbs

    • Broccolis
    • Green beans
    • Celery

    So we know why Carbs are important and where to get it from, but how much should we be eating? Will for an active person, who body fat is within the healthy range and trains on a regular basis I would recommend 1g-1.3g per pound of body weight, which will help promote energy and maintain muscle growth and strength.

    So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.

  • What is Protein?

    Protein

    What is protein?

    Protein….. Now you’ve properly heard this word been said a lot, from personal trainers to the local meat head, but what is protein?

    Protein is one of the three main macro-nutritious, and a classed as essential, Meaning that without them its life is not possible.

    Protein are made from macromolecules, consisting of organic compounds, that are bound together to create long chains of amino acid residues.

    These essential amino acids cannot be synthesized by our bodies, are require us to obtain from out nutrition. Below is the list of the 9 we require from our nutrition:

    [Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine]

    Proteins perform a wide range of functions within our body, from catalysing metabolic reactions, DNA replication, our body’s growth, repairing damaged tissues and dealing with the body’s general up keep and even used as an energy source.

    In fitness the protein is the main building blocks to our muscle, and when we train we create micro tears in the muscle, which are repaired by the body with the use of our protein, result in a muscle that is stronger bigger than before. Studies have shown that people who train and eat a high protein with low carbs can aid fat loss.

    Eating high protein can resulting an increase in metabolic rate which can result in burning body fat!

    Good sources of protein are the following:

    For Meat Eaters

    meat-protein-can-supply-match-growing-demand_strict_xxl

    White meat: such as chicken and turkey breast, aim to get skinless since the skin loaded with saturated fat

    Red Meats: lean beef mince or lean cuts steak, aim for less than 5% fat

    Eggs: eggs whites have one of the highest bio availability out of food, and yolks are a lot a great sources of protein, but try to aim for a max of 3 yolks a day, since they do have good amount of fat.

    White Fish: such as Cod, Pollock and Tilapia, which are great fast absorbing protein and really low in fat

    Oil fish: such as salmon, mackerel and sardines. These are great for protein and have lots of healthy omega fast.

    Dairy: such as Milk, cheese and yogurts. Dairy foods are a great mix of slow and fast digesting proteins, since it is composed of both whey and casein but aim for the lower fat versions.

    For Vegetarians

    best-vegetarian-protein-sourcesLegumes: Green, red, yellow, brown or black, lentils offer over 17 grams of protein per cup.

    Soy: such as Tofu, soybeans and edamame are great sources of protein, but for guys try not to eat too much since soy does have estrogen mimic.

    Beans: navy beans, black bean and pinto bean are great source of protein with an average of 14 grams of protein per cup.

    Nuts: almonds, walnuts and Pistachios are also great source of protein and health fats.

    Quinoa: Most whole grains do not contain the amino acid lysine, or contain very little lysine. Quinoa, however, supplies this amino acid along with the other eight essential amino acids in amounts that are balanced well for the needs of humans. Quinoa also has a relatively high amount of protein for a grain at 13.8 percent protein.

    Seitan: Although seitan is made from wheat, it is low in carbs and high in protein. A 100g is about 23 grams of protein, which is on par with white and red meat.

    Supplements

    a7249fb0-1b45-4acc-920c-c1164283af01There are lots of supplements on the market when it comes to protein, but I’ll make a separate video on this.

    So we know why Protein is important and where to get it from, but how much should we be eating? Will for an active person who trains on a regular basis I would recommend 1g-1.5g per pound of body weight, which will help promote muscle growth and strength. This might sound a lot, but protein will be our main source of nutrition with 1 protein = 4 Cals, also the body finds it very difficult to convert protein to fats, so it’ll either be used for growth or as energy.

    So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.

  • Macro vs Calories, What are they?

    Macro Vs Calories

    Macro vs Calories

    Today video is a quick overview of macros vs calories?

    So you properly the terms, macro and calories being used a lot, form a wide range of diets and food plans, but what are they?

    Well let’s start off with macro, what are macro?

    Macros stand for Macronutrients,

    Nutrients are consumable substances our body use for energy, growth, and bodily functions. Depending on the nutrient, these substances are needed in small amounts such as vitamins and minerals or larger amounts. Those that are needed in large amounts are called macronutrients.

    Macronutrients measure out food intake by breaking them down into three main groups, which are;

    • Protein, which are essential the building blocks of life
    • Lipids (Fats) which are essential to body function and hormone production
    • And finally Carbohydrates, which provides energy and fibre and vitamins

    These are measured in grams.

    Calories

    Now calories are a unit of measure of energy.

    Scientific speaking, there are two units of calories:

    The first is a standard unit calorie =1cal is the amount of energy required to raise one gram of water by one degree Celsius.

    The second unit is the kilocalorie = 1Cal is the amount of energy required to raise one kilogram of water by one degree Celsius.

    1 kilocalorie = 1,000 standard calories.

    Where 1 Calorie = 4.1 joules, however the big difference between Marco and calories is that calories don’t distinguish between the energy sources, whether that be protein, carbohydrates or fats.

    Out the two I mainly use macros as my unit of measure, but that said both are linked can be convert quite easily using the following equation

    • Protein 1 gram = 4 Cal
    • Carbohydrate 1 gram = 4 Cal
    • Fats 1 gram = 9 Cal
    • Alcohol: 1 gram = 7 Cal

    So an example of this is if you look at a food label and it lists 10 grams of protein, 0 grams of carbohydrates, and 0 grams of fat, that food would contain 40 calories.

    Now the recommend amount of calories for an adult are the following:

    For an adult male is 2500 and for an adult female is 2000.

    Now I hopefully that helped clear up both calories and macros, so what’s your option? Leave you interesting comments below and for more awesome fitness tips and advice with weekly videos please like and subscribe. And thank you for watching.