In the short term yes, but I AM NOT suggesting this as an easy fix to reduce your weight, its very unhealthy and you will most definitely regain any weight lost plus more.
If you drastically cut your calories, you will slow down your metabolic rate, your body will realise this and it will think 'famine' is on the way. Anything you do start to eat will be stored in your 'fat banks'. Fat is very precious to your body and it will not give it up easily, long periods of fasting or periods of not eating will send your body into a catabolic state which means it may start to feed from muscle while it is conserving your fat stores. In some cases this approach may lead on to, yo-yo dieting, binge eating and/or eating disorders.
The body needs a certain amount of energy for its daily activities. If more energy is consumed than the body requires for its basic functions and additional activities then weight will be gained. Therefore to achieve weight loss we need to expend more calories out than what we take in. We have to cause an energy deficit or a positive energy balance. This is a greater calorie output over calorie input.
In order to lose 1lb (0.5kg) each week a deficit of 3,500 calories is required, that is 500kcals per day. The best way of achieving this is by reducing the amount of energy eaten or by using up more energy through physical exercise or activity. Ideally a combination of both, i.e reduce the amount of calories consumed and do more exercise - simple!
This is proven the most effective way to lose weight and maintain weight loss.
Read more on the dangers of starvation, The Body Neglected nervosa link.
Friday, 10 February 2012
Thought of the day..........Loads of sit ups will give me a flat belly!
I would have to say this is a very big MYTH! And the amount of people that ask me 'If I do 100's of sit ups will I get a flat belly'? the answer I give is usually something along the lines of 'more than likely you'll end up with a hernia'!
Although sit ups do work the rectus abdominus (the long, flat muscle that extends vertically at the front of the abdomen between the pubis and the 5th, 6th and 7th ribs). Sit ups also work the hip flexors (front of thighs). Sit ups alone will not flatten out the stomach. The only way to get a ripped stomach where you can see definition is to reduce the amount of fat overall in the body, do HIIT (High Intensity Interval Training, see 26/11/11 blog) and have a clean sensible diet.
Also why do people think it is necessary to do 100's of sit ups (I've heard of some trainers advocate a minimum of 1000 sit ups!!). The rectus abdominus is a muscle just like say our biceps or our chest muscles. But I rarely see someone doing 100 bicep curls or 100 barbell chest presses!
As I mentioned earlier sit ups use the hip flexors more than the stomach muscles especially if you sit up past 90 degrees. This creates a pull on the lumbar spine which may exacerbate an already weak back or may well create a new injury.
What else can we do?
Well for one stop doing sit ups! Find an experienced trainer (like myself) to give you a 'core' programme to work on your deep stabilising muscles. Your Transverse Abdominus (TVA) acts like an invisible corset, when this is strong we have a better supported and protected back. You'll also notice differences in your posture and how you carry yourself, this too can give the illusion of a flatter stomach.
Nutrition - over processed and refined foods, wheat, potatoes, sugars, too much alcohol and takeaways can add inches to our bellies. Cutting a lot of these foods or completing ditching them will make a difference to ones stomach. Don't take my word for it, try it and see.
De stress - too much stress will cause too much cortisol, this stress hormone will cause your body to store fat rather than use it!
HIIT as mentioned earlier, and PHA (see 22/01/12 blog) training moves that incorporate whole body movements rather than isolated ones such as your bicep curls and tricep kickbacks, will have a profound effect on your body composition all over.
Do these things and in time you may start to see a 6 pack rather than a 6 barrel showing through!
Although sit ups do work the rectus abdominus (the long, flat muscle that extends vertically at the front of the abdomen between the pubis and the 5th, 6th and 7th ribs). Sit ups also work the hip flexors (front of thighs). Sit ups alone will not flatten out the stomach. The only way to get a ripped stomach where you can see definition is to reduce the amount of fat overall in the body, do HIIT (High Intensity Interval Training, see 26/11/11 blog) and have a clean sensible diet.
Also why do people think it is necessary to do 100's of sit ups (I've heard of some trainers advocate a minimum of 1000 sit ups!!). The rectus abdominus is a muscle just like say our biceps or our chest muscles. But I rarely see someone doing 100 bicep curls or 100 barbell chest presses!
As I mentioned earlier sit ups use the hip flexors more than the stomach muscles especially if you sit up past 90 degrees. This creates a pull on the lumbar spine which may exacerbate an already weak back or may well create a new injury.
What else can we do?
Well for one stop doing sit ups! Find an experienced trainer (like myself) to give you a 'core' programme to work on your deep stabilising muscles. Your Transverse Abdominus (TVA) acts like an invisible corset, when this is strong we have a better supported and protected back. You'll also notice differences in your posture and how you carry yourself, this too can give the illusion of a flatter stomach.
Nutrition - over processed and refined foods, wheat, potatoes, sugars, too much alcohol and takeaways can add inches to our bellies. Cutting a lot of these foods or completing ditching them will make a difference to ones stomach. Don't take my word for it, try it and see.
De stress - too much stress will cause too much cortisol, this stress hormone will cause your body to store fat rather than use it!
HIIT as mentioned earlier, and PHA (see 22/01/12 blog) training moves that incorporate whole body movements rather than isolated ones such as your bicep curls and tricep kickbacks, will have a profound effect on your body composition all over.
Do these things and in time you may start to see a 6 pack rather than a 6 barrel showing through!
Wednesday, 8 February 2012
Thought for the day...........Are you stuck in the same routine?
Does this sound like your workout, 10 minutes on the cross trainer, rower, bike and or treadmill. Then over to the mats for a few sets of sits up ending with a couple of stretches. Done in around 30 possibly 45 minutes max.
Now if this has been your routine for the last 3 months or longer, your body is more than likely pretty fed up and you'll reach a plateau! Yes its true that your body responds and adapts to what you are doing, it will get to a point when you've gone as far as you can with that particular workout. You'll stop noticing improvements, you'll get annoyed, lose motivation and may stop working out altogether.
Also as your body responds and adapts it also becomes more efficient at what your doing. Therefore less calories burnt than when you first learnt the exercise. Another reason to change it up.
I change my and my clients programmes every 8 - 10 weeks.
What is also missing from the above workout is resistance exercise (if you've read my previous blogs you'll know how important this form of training is). Resistance or strengthening training uses resistance in the form of your bodyweight or weights such as dumbbells, barbells, kettlebells, resistance bands, balls, suspension straps or boxing the list is endless.
Remember its easy to get stuck in a rut, variety is the spice of life. So next time your about to hit your regular cardio machines, think twice! Are this machines going to help me achieve my goals, or is my body crying out for a bit of variety!
Better still get yourself a trainer, you won't get time to be bored!
www.mw-pt.co.uk
amanda@mw-pt.co.uk
Now if this has been your routine for the last 3 months or longer, your body is more than likely pretty fed up and you'll reach a plateau! Yes its true that your body responds and adapts to what you are doing, it will get to a point when you've gone as far as you can with that particular workout. You'll stop noticing improvements, you'll get annoyed, lose motivation and may stop working out altogether.
Also as your body responds and adapts it also becomes more efficient at what your doing. Therefore less calories burnt than when you first learnt the exercise. Another reason to change it up.
I change my and my clients programmes every 8 - 10 weeks.
What is also missing from the above workout is resistance exercise (if you've read my previous blogs you'll know how important this form of training is). Resistance or strengthening training uses resistance in the form of your bodyweight or weights such as dumbbells, barbells, kettlebells, resistance bands, balls, suspension straps or boxing the list is endless.
Remember its easy to get stuck in a rut, variety is the spice of life. So next time your about to hit your regular cardio machines, think twice! Are this machines going to help me achieve my goals, or is my body crying out for a bit of variety!
Better still get yourself a trainer, you won't get time to be bored!
www.mw-pt.co.uk
amanda@mw-pt.co.uk
Tuesday, 7 February 2012
Thought for the day.....Will skipping breakfast help me lose weight?
The answer to this is most definitely NO (in my eyes anyway).
There has been such a lot of controversy on the subject of why we should or should not eat breakfast over the years, and no doubt it will probably continue for many years to come. One thing we do know about breakfast is that people who eat breakfast are less likely to be overweight than people who skip breakfast. Data collected by the National Weight Control Registry (NWCR) tells us that over 90% of successful dieters usually eat breakfast. These people had lost a significant amount of weight and had also kept it off for a long period of time. The NWCR also revealed that those successful dieters, the ones who always ate breakfast also exercised regularly. Maybe eating breakfast every day is simply a common trait among people who are disciplined about their health and eating habits all day long.
So why eat breakfast?
One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem you could save calories by missing breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast skippers, and they'll more than likely give in to rumbling tummy's around 11 o'clock and reach for the biscuit tin!
Breakfast has long been said to be the most important meal of the day, it fuels the body and brain for the rest of the day. During sleep or your fasting period which ideally should be 7 - 9 hours your blood sugar levels drop to their lowest levels. It is a breakfast that kick starts your metabolism and stabilises blood sugar levels.
So what constitutes a healthy breakfast?
My good morning shake (see 31/01/12 blog)
2 x poached (or boiled) eggs with slice of wholegrain toast and baked beefsteak tomato
bowl of porridge oats made with coconut, soya or almond milk (failing that semi skimmed milk), serve with a sprinkling of cinnamon and or seeds.
Low fat, low sugar yogurt such as 'Yeo Valley' or natural Greek yogurt served with a sprinkling of cinnamon, nuts and or seeds and a piece of fruit such as banana, pear, kiwi etc. Use your imagination when it comes to fruit and think out of the box.
Natural wholegrain breakfast cereal such as Weetabix, Shredded Wheat or Bran Flakes that have little or no added sugar or muesli topped with yogurt and or fruit.
Goes without saying, but add a glass of pure fruit juice (ideally) or a glass of water, milk or tea (preferably green) to your breakfast to.
You'll have your favourite breakfast ideas to add to the list, just try and make sure that your breakfast consists of some healthy fat, carbohydrates and protein which all the above examples do. Together these macro-nutrients will kick start your day, stabilise blood sugars, and give you an energy boost to tackle what your day brings.
There has been such a lot of controversy on the subject of why we should or should not eat breakfast over the years, and no doubt it will probably continue for many years to come. One thing we do know about breakfast is that people who eat breakfast are less likely to be overweight than people who skip breakfast. Data collected by the National Weight Control Registry (NWCR) tells us that over 90% of successful dieters usually eat breakfast. These people had lost a significant amount of weight and had also kept it off for a long period of time. The NWCR also revealed that those successful dieters, the ones who always ate breakfast also exercised regularly. Maybe eating breakfast every day is simply a common trait among people who are disciplined about their health and eating habits all day long.
So why eat breakfast?
One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem you could save calories by missing breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast skippers, and they'll more than likely give in to rumbling tummy's around 11 o'clock and reach for the biscuit tin!
Breakfast has long been said to be the most important meal of the day, it fuels the body and brain for the rest of the day. During sleep or your fasting period which ideally should be 7 - 9 hours your blood sugar levels drop to their lowest levels. It is a breakfast that kick starts your metabolism and stabilises blood sugar levels.
So what constitutes a healthy breakfast?
My good morning shake (see 31/01/12 blog)
2 x poached (or boiled) eggs with slice of wholegrain toast and baked beefsteak tomato
bowl of porridge oats made with coconut, soya or almond milk (failing that semi skimmed milk), serve with a sprinkling of cinnamon and or seeds.
Low fat, low sugar yogurt such as 'Yeo Valley' or natural Greek yogurt served with a sprinkling of cinnamon, nuts and or seeds and a piece of fruit such as banana, pear, kiwi etc. Use your imagination when it comes to fruit and think out of the box.
Natural wholegrain breakfast cereal such as Weetabix, Shredded Wheat or Bran Flakes that have little or no added sugar or muesli topped with yogurt and or fruit.
Goes without saying, but add a glass of pure fruit juice (ideally) or a glass of water, milk or tea (preferably green) to your breakfast to.
You'll have your favourite breakfast ideas to add to the list, just try and make sure that your breakfast consists of some healthy fat, carbohydrates and protein which all the above examples do. Together these macro-nutrients will kick start your day, stabilise blood sugars, and give you an energy boost to tackle what your day brings.
Saturday, 4 February 2012
Get active on World Cancer Day
Today Saturday 4th February 2012 is World Cancer Day. This year will focus on how one in three cancers can be prevented through lifestyle changes, such as exercising regularly, eating healthily, not smoking and reducing alcohol consumption. Read more follow the below link.
http://www.premierglobal.co.uk/newsletterlink.aspx?key=8523~278&diablo.lang=eng&url=http://news.fia.org.uk/_act/link.php?mId=J8936825077312656438146402713&tId=57762471
http://www.premierglobal.co.uk/newsletterlink.aspx?key=8523~278&diablo.lang=eng&url=http://news.fia.org.uk/_act/link.php?mId=J8936825077312656438146402713&tId=57762471
Thursday, 2 February 2012
Essential Cupboard, Fridge and Freezer Staples
We should all have our cupboards and fridges stocked with essentials. We can't always guarantee the weather in winter, if we're snowed in, we need to know we can make a quick casserole at short notice and keep our bellies full!
I've stumbled across this great site www.lovefoodhatewaste.com/store_cupboard_essentials
You''ll obviously be able to add your favourites to the list and possibly change some such as white rice for brown, and if you are trying to lose weight you may want to disregard some altogether such as the hard cheese and mayo!
There's also handy tips and storage ideas, portion guides, recipes and also very important information regarding 'food watse'. If you are a food waster or even if you think your not a food waster this is an essential read.
Enjoy, let me know your comments.
I've stumbled across this great site www.lovefoodhatewaste.com/store_cupboard_essentials
You''ll obviously be able to add your favourites to the list and possibly change some such as white rice for brown, and if you are trying to lose weight you may want to disregard some altogether such as the hard cheese and mayo!
There's also handy tips and storage ideas, portion guides, recipes and also very important information regarding 'food watse'. If you are a food waster or even if you think your not a food waster this is an essential read.
Enjoy, let me know your comments.
Over-55s do 'half an hour more exercise a week' than the young
Over-55s are more active than people half their age, putting in half an hour more exercise a week.
They do an average of 726 minutes of physical activity – 12 hours, six minutes – compared with the 698 minutes done by 18 to 25-year-olds, or 11 hours and 38 minutes.
The most popular exercise activity among over-55s was walking, with 80 per cent saying they went for a regular stroll.
Read more: http://www.dailymail.co.uk/news/article-2091934/Over-55s-half-hour-exercise-week-young.html#ixzz1lDJA4OeZ
They do an average of 726 minutes of physical activity – 12 hours, six minutes – compared with the 698 minutes done by 18 to 25-year-olds, or 11 hours and 38 minutes.
The most popular exercise activity among over-55s was walking, with 80 per cent saying they went for a regular stroll.
Read more: http://www.dailymail.co.uk/news/article-2091934/Over-55s-half-hour-exercise-week-young.html#ixzz1lDJA4OeZ
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