How to reduce body fat quickly and naturally–the training program and diet plan I use to do it

marathon

fat

This is what a pound of body fat looks like

If you‟re looking for the best way to reduce body fat levels quickly and safely, then I‟m glad you’ve found this post and I strongly suggest you keep reading…

Because this is my free body fat reduction program that I have successfully used with 100s of clients over the years to easily reduce body fat percentage quickly, naturally and without losing muscle. It has worked for both men and women whether it is for an upcoming event or simply to reduce the excess belly fat that has accumulated over the years.

Firstly let’s get the numbers out of the way. 3500 kcal of stored energy reside in 1lbs of body fat. End of story. None negotiable.

Squashed into the pound of belly fat that you grasp in your hand is enough stored energy to move you through a full marathon and probably a little further. This is a problem. If you have ever tried to realistically expend 3500 Kcal you will know that its an insurmountable effort in itself. I would go as far as to say for most ‘average’ people trying to expend this volume of energy it won’t happen in 1, 2, 3, or even 4 attempts.

 

Say we take playing squash for an hour and remove 640 kcal we aren’t even a quarter of the way there. 3500/640 = 5.4 that’s 5 1/2 hours of squash to remove 3500kcal of energy. That’s some going by any standards. Its a similar story with most forms of exercise. They don’t really remove enough stored energy to tap into the fat reserves to demonstrate meaningful change over time.

A stone of stored body fat equates to 3500 Kcal x 14lbs = 49000 kcal or 76 hours of squash. Game over for most of us trying to lose the stone around the middle.

Moving on its own will not get you lean.

We are too efficient at moving to really chip away the fat stores and we will normally just burn out before the job is done. So this is where the correct diet comes into play. Remove enough Calories from your weekly intake to cause a deficit but not a system/hormonal shut down and we can start to cut the 3500kcal down much more efficiently.

Remove 250 kcal from your diet each day for a week and we drop 1750 kcal from the 3500 stored in 1 lb of body fat (giving us only half of the total to cut away) add this to 3 hours of squash or whatever you are doing exercise wise and we get an additional 1920kcal + 1750kcal giving 3670 kcal or just over a pound of body fat. Four weeks just over 4lbs. More realistic and sustainable.

To increase the effect of this process we can add the correct supplementation to further enhance the diet/exercise effect and start to really move things in the right direction…..The Myprotein fat burning stack will help provide support whilst you reduce body fat levels quickly and safely. The additional extras in the weight loss bundle will act as the icing on the cake keeping your body primed to tap into those excess fat stores giving you key ingredients to assist your diet plan.

Click if you want to read more  about the Myprotein fat burning stack

Using quality products specifically formulated for the purpose of increasing fat loss will assist with the process but they will not do the job on their own, the exercise and diet program combined together will yield the best results.

The Zone diet plan is by far one of the most effective plans I have implemented with my clients. There is a free link below. Print and use the information contained in the link it will work to create a healthy calorie defecit.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

As for the exercise part I have used a template very similar to the one out lined below

Session week overview

Mon Tues Wed Thurs Fri Sat sun
Long conditioning Short Met- con Weights 1 and short interval Rest or light cardio Weights 2 and short interval  Light cardio  off
30-45 mins 15-40 mins Chest, back & calves 20-40 mins Arms, shoulders, quads & hamstrings  30-45 mins
Bike interval Bike

interval

Training Session Plans

The days of the week won’t matter just try to follow the outline so that all sessions are completed during a 7 day cycle. If you feel tired and fatigued default to a light or rest day.

Long cardio

Effort should be conversational @ approx. 70 %. Every 10 min into the session you should aim to push hard for 30-60 seconds and then recover and repeat at the next 10 min interval.

Short met-con

Warm up and then perform the following-

300m row

10 burpees

10 press ups

10 crunches

10 squats

10 boosters

10 kettlebell swings

Repeat for 3-5 rounds

Weights 1 and short interval (Chest, back & calves)

Incline dumbbell flys

Chest press

Decline dumbbell press

Standing calf raises

Dumbbell pull overs

Cable row

Pull downs

Swiss ball crunches

60 second plank

3 sets per exercise no more than 12 reps

Bike interval is 5-8 mins long with 30 seconds hard 30 seconds easy.

 

Rest or light cardio

Self-explanatory do one or the other.

Long conditioning

7 rounds for time of

10 Renegade Man makers

20 Dumb Bell deadlifts

30 Single Dumb Bell snatches ( 15 per side)

40 Single overhead lunges ( 20 per side)

50 Dumb Bell swings

Weights 2 and short interval (Arms, shoulders, quads & hamstrings)

Seated dumbbell curls

Bicep curl machine

Tricep rope push downs

Bench dips

Kettlebell squats

Kettlebell lunges

Lateral raises

Seated dumbbell press

Swiss ball crunches with twists

3 sets per exercise no more than 12 reps

60 second plank

Bike interval is 5-8 mins long with 30 seconds hard 30 seconds easy.

Following this routine for 4 weeks then changing the sessions around, mixing the exercises up ect will keep your body guessing and allow progress to continue. Further reducing calories providing you are not feeling too tired or fatigued will keep the process going until you reach your weight/fat loss target.

Click if you want to read more about the Myprotein fat burning stack

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Protein Supplements For Runners The Benefits and how they can improve training, racing, recovey and performance

runner

This article explores the best supplements for marathon runners, endurance athletes and recreational runners looking to enhance recovery and increase energy. It gives a detailed account of what to take before, during and after a run.

Protein + Supplements For Runners | Benefits + Q&A

By Christopher Tack 

Clinical Specialist Physiotherapist

Supplements can mean a fraction of a second difference to a runner’s performance. The difference between 1st and 3rd place in a world championship 5K race is 0.53 seconds (1). Meaning a half a second faster run would get you a gold medal, rather than a bronze!

It is no surprise then that elite runners are more likely to use dietary supplements than the average runner (2). Where though, as a runner, do you start?

What is worth taking? How do you know what is going to make you run better?

This article is to answer these questions not simply for an elite athlete, but also those of us who just like to hit the pavement for a run to let off steam.

Let’s find out what runners should keep in your supplement cupboard.


1 Carbohydrates

2 Protein

3 caffeine

4 Beta-Alanine

5  D-ribose

#1 click to view Carbohydrates

Like every journey, let us start with fuel we need to get us where we want to go.

Since the 1900’s athletes have plied themselves with sugary sweets and treats before competing in endurance events to try to give themselves an edge (3).

This progressed ultimately to a point where scientists more rigorously examined the benefits of high carbohydrate feedings before and during endurance exercise (4). It has been found that ensuring a sufficient supply of carbohydrates pre- and during exercise has influences on a number of physiological variables which can assist with boosting performance.

For example, utilising carbohydrates as a supplement or through diet can assist with blood glucose level balance, provision of glycogen for working muscles and the maintenance of electrolyte levels to assist and sustain muscle contraction efficiency (5-6). It is the combination of such effects that makes carbohydrate supplements one of the most effective ergogenic aids for running (7).

The process of running any sort of long distance (>8km) has a significant dependence onoxidation of carbohydrates and fats to fuel aerobic respiration. During long distance runs fatigue of the working muscles varies but obviously is greater with increasing distance. It is worth noting that during half and full marathons carbohydrate depletion is a significant component of the fatigue seen in athletes (1).

Experimental studies show the definite advantage carbohydrate ingestion (with or without electrolytes) on running performance. For example, endurance running between 15km and 40km can be boosted between 2% and 10% but carbohydrate ingestion (8-11).

Additionally, alongside these studies which examine running outside, studies also show that running performance on a treadmill was similarly improved by carbohydrate ingestion(12-14).

A really interesting study examined how carbohydrate effects recovery following intense exercise by evaluating cellular muscle tissue damage (15).

This study took 24 male runners and gave them either a carbohydrate (maltodextrin) drink or a zero calorie placebo drink every day for 8 days alongside a high intensity running protocol.

After the 8-day intense regime their results were startling.

They measured plasma levels of free DNA and lactate dehydrogenase, which is an enzyme associated with muscle tissue breakdown for energy generation (16-17). They found that in the placebo group levels of this enzyme increased in response to the excessive overload of the running programme. However, when given a carbohydrate drink the runners displayed minimal change in this marker of damage.

Additionally, they found that the increase in free plasma DNA after the running programme was reduced, alongside the concentration of leukocytes; which again indicate muscle tissue damage. This shows that cellular tissue damage can be limited with the inclusion of supplementary carbohydrates.

What form of carbohydrate is best?

Whether you take your carb supplement as a liquid beverage, a gel or as a powder or solid, it makes minimal difference to the usage of that carbohydrate for oxidation (18-19).

This is an important statement as runners tend to be more prone to gastrointestinal stress and related symptoms such as nausea, sickness, stomach pain and other complaints, compared to similarly trained athletes in cycling (20-21). Therefore, the option of varying and modifying your form of carbohydrate supplement ensures all athletes have the same opportunity to gain these benefits.

Should I take carbohydrates when full or fasted?

The benefits of intra performance carbohydrates are reserved for when athletes start their run in a fasted state (e.g. without having eaten in the preceding three hours) (22-23).

Interestingly, when a runner starts their run (having had eaten a high carbohydrate meal in the 3 hours before exercise) this supplement will have minimal effect on the subsequent running performance (23).

However, if the runner is fasted (has NOT eaten a high carbohydrate meal in the last three hours) then taking a carbohydrate-electrolyte drink both before and during the run will provide a 2.5% boost to the total distance ran, and an almost 3% boost to their running speed (22). Thus emphasising the benefit for carb supplements taken in a fasted state pre-run!

How much carbohydrates shall I consume?

In order to answer this question it is worth considering the rate of oxidation of carbohydrates stored in our body. This will of course help us identify how long they may last and when they will need to be replaced, in order to stave off fatigue.

A moderate intensity run can be characterised as working at 65-75% VO2 Max (maximum rate of oxygen consumption).

At this intensity we oxidise (burn) 1g of our carbohydrate stores per minute (60g per hour) (24-25).

This subsequently would leave us scraping the barrel for stored carbohydrates after 60-90 minutes of our run. It would be essential then to replace these carbohydrates however we could (as long as this suits how our gastrointestinal system will react). This could be via food, a drink or a carb gel. However, you can and however much you can- this is the time to get carbs inside you.

Usual guidelines for performance suggest a 30-60g dose of carbohydrates every hour during exercise to optimise their impact on time to exhaustion and speed of run (26-35).

#2 click to view Protein

As a runner, do I need protein?

If you train or exercise you will require protein to sustain an equal or positive net protein balance. In order to run you need muscles which have efficient endurance to keep you moving, and every time you run you push the button on protein degradation.

In order to stop muscle atrophy and overuse injury, you need both rest and protein for recovery. This is particularly true if you perform concurrent or periodised strength training to improve your running performance (as is generally suggested) (57-58).

A male endurance athlete requires approximately 1.6g of protein per kg of bodyweight, with females needing 1.3-1.45g (59). This elevated protein need is to provide enough amino acids for oxidation and sufficient protein to balance muscle protein degradation. This is particularly true when running in a carbohydrate deficient state (fasted) in order to preserve lean muscle mass (59-60).
It is evident then that the ingestion of protein (particularly with carbohydrates) following a period of running can assist muscle protein re-synthesis and promote a positive net protein balance (61). This in turn should then result in improved running performance endurance (62).

#3 Caffeine

Caffeine (typically found in coffee, tea and soft drinks) actually has a long history of use as an ergogenic stimulant.

It’s use as a dietary supplement is due to its ability to improve endurance exercise performance which makes it a very suitable choice for consideration to aid running.

How can caffeine help me as a runner?

The benefits of caffeine to aid running performance centre around prevention of fatigue, sparing of muscle glycogen stores, promotion of greater amounts of fat oxidation and in the reduction of perceived effort during exhaustive exercise (37-47).

The mechanism by which caffeine works is through altering nerve function. It has two main effects to reduce fatigue; which are by inhibiting the effects of adenosine (a neurotransmitter involved with suppression of arousal and sleep) (48); and through enhancing muscle motor unit recruitment (49-50).

Studies demonstrate that a caffeine dose of 3-6mg per kg of bodyweight increases the amount of time it takes to run to exhaustion (51). Additionally, in a different experiment these same researchers found that the same dose given 1 hour before running provided a21% increase in speed of run time (52). This meant an increased running time to exhaustion of almost 11 minutes!


#4 click to view Beta-Alanine

Beta-alanine is an amino acid and works as a precursor for the dipeptide carnosine. It is also rate limiting, meaning that when there is not enough beta-alanine, then the amount of carnosine in our bodies reduces.

Similar to sodium bicarbonate, carnosine is a buffer for our blood. In this case of carnosine, it reacts to reduce the concentration of lactic acid which accumulates through muscle contraction and effectively normalises the PH of our blood (76).

Why should I take beta-alanine?

The muscle contractions which occur when you run will ultimately elevate the levels of hydrogen and lactate ions in your blood reducing the PH to acidic levels. Supplementing with beta-alanine will raise the levels of carnosine to work as a blood buffer, and lead to reduction in muscle fatigue when running.

In fact taking 4.8g of beta-alanine daily for a period of 12 weeks can increase carnosine concentration by 80% (77-78).

But will this actually help my running?

A couple of studies have directly examined the effect of beta-alanine on running performance.

STUDIES

How much beta-alanine should I take?

The usual supplement regime advised is a 4-10 week course of approximately 400mg-800mg per day. The time to reach increase carnosine levels in the muscle can be as little as 2 weeks, but longer courses should consolidate the muscle carnosine concentration and demonstrate more ergogenic effect.

Aim for 179g over the course of supplementation to optimise carnosine levels.

# 5 click to view D-ribose

D Ribose occurs naturally in all living cells. It is a simple sugar that begins the metabolic process for ATP production. D Ribose works synergistically with creatine and may improve the benefits of this.

D Ribose has been proven to help increase muscular energy, boost stamina, and help recovery. D Ribose is also a very efficient way to improve your energy when working out. It is involved in the synthesis of ATP in the muscle cell giving you greater energy production for longer.

A Take Home Message

There are vast arrays of supplements available, some of which are suitable for those of us who enjoy or compete at running. The most commonly discussed are carbohydrates and caffeine which have good evidence supporting their use as long as both dosage and timing are carefully considered and planned.

However, other supplements are likely just as worth of attention, particularly in the attenuation of fatigue, if that is an issue which is limiting your running.

As always, test and try these supplements and measure the effect specifically on YOUR running performance.

D ribose Aids performance and recovery in endurance sports

 

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D-ribose Aids recovery and performance in endurance sports.

Click here to read more

http://tidd.ly/279700a8

Additional info on How D ribose can help recovery. See links below

http://storefronts.supplysideshow.com/~/media/Files/Storefronts/supplyside/resources/179877/480-Scientific%20Rationale%20for%20the%20Nutritional%20Use%20of%20D-Ribose%20to%20Support%20Skeletal%20Muscle%20Health%20and%20Function.pdf

Magic Bullet Food Processor vs The NutriBullet

The purpose of this quick review is to look at the subtle differences between the nutribullet and magic so that you can decide which is the better choice for you.

With both the nutribullet and magic bullet you can quickly put together combinations and recipes without it taking ages to do so or having to clean out lots of different parts afterwards, just a couple of mins rinsing out the cups and its done. Similar blades and design style for both.

The Magic Bullet and Nutribullet belong to the same Bullet brand. Nutribullet is the big brother of the Magic Bullet. Though they have the same Appliance capabilities, same technology, the performance capabilities are different and this is where the real decision for buying the cheaper Magic Bullet or the Nutribullet comes in to play.

Magic Bullet Review £39.99 it scored 8.1 out of 10 in an average review.

Purchase here http://tidd.ly/857b2f3e

 

The Good: Initial one in Bullet series. Sleek and elegant. It uses bullet shapes Jar and a cyclonic cutting zone process to circulate food. It comes with lots of Jars and Lids if that is what you like?

The Bad: The power is 250- watt. It is not good for multi-tasking. It can only shred or chop a small amount of food. The smoothies consistency is average.

The Bottom Line: It is good for sauces or purees. Simple smoothie recipes and protein shakes come out really well, this is inportant because if you are using it for this purpose then its well worth the investment and its cheaper than the Nutribullet by £30 coming in at £39.99.But in green smoothies when you are adding loads of stuff nuts, seeds ect its just not got the horse power to combine everything together, the consistency is not great and you may as well chew what is left in the jug. But for me it works fine as i only do smoothies with Avocado or Banana and powdered stuff like barley grass, protein, nut butters ect so its not an issue.

Nutribullet 600 Review £69.99

9.3 out of 10 in an average review.

Purchase here http://tidd.ly/dbe37b17

 

The Good: The good part is, it is 600-watt, the performance is very good compared to Magic Bullet. Also, it uses cyclonic cutting zone with the unique design extractor blade to extract nutrients from the food.

The Bad: Costlier compared to Magic Bullet. The Power is not very great for multi-tasking. Though better than Magic Bullet, it shred, grind and chop small amount of ingredients.

The Bottom Line: Green smoothies comes out well in Nutribullet 600-watt. The consistency of smoothies, purees and sauces are good.

Comparison between Magic Bullet and Nutribullet

Specification Magic Bullet Nutribullet
Wattage Output 250 Watt/0.34 HorsePower 600 Watt/0.8 HorsePower
Number of Speeds 1(Pulse) 1 (Pulse)
Capacity 18 oz 24 oz
Appliance Capabilities Shredder, Blends, Grinds, Chops Shredder, Blends, Grinds, Chops
RPM 2,000 RPM 20,000 RPM
Warranty 1 year 1 year
BPA (Bisphenol A) Free Free
In the Box 11 Piece set

1 Power Base
1 18-oz Tall Cup
1 12-oz Short Cup
2 Stainless-Steel Blades (Cross & Flat)
2 Stay-Fresh Re-Sealable Lids
2 Shaker-Steamer Tops
4 Party Mugs
4 Colored Lip Rings
1 10-Second Recipe book

8 Piece Set

1 Power base
1 24-oz. pitcher
2 18-oz. cups
1 Milling blade
1 Extractor blade
2 comfort lip rings
2 stay-fresh resealable lids
1 User guide/recipe book/pocket nutritionist

Price £39.99 £69.99

How Tour De France Riders Recover So Fast Between Stages! An insight into diet, training & and recovery

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CYCLING

As one of sports most physically gruelling disciplines, nutrition plays a huge part in cycling success at all levels, from fighting fatigue to supporting recovery. The intensity and effort required in cycling demands a nutritional programme that provides energy, power and stamina to succeed.

Cycling secrets of the pros

Find out what an optimal diet plan for pro tour de France riders like Chris Froome looks like and what to eat/drink before, during & after training or competing on the bike.

Follow link below to find out

http://tidd.ly/6bb5871d

How Tour De France Riders Recover So Fast Between Stages!

BY LEE GRANTHAM | IN ENDURANCE, NUTRITION, TRAINING | ON JULY 4, 2015

Middle distance runner Hannah England’s diet, training & recovery routine

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As one of the nation’s top middle distance runners, Hannah is no stranger to strict training programmes.

Having a varied training regime is vital for a middle distance runner…clink below to continue reading

http://tidd.ly/11ba9cdf

currently offering 30% discount

Myprotein has just released a new range of Endurance products from Recovery and Protein Gels, Electrolyte drinks, Recoverfuel, Whey Protein