Guide to weightloss

Take - shapeThe Weight Loss Guide

Copyright All Rights Reserved.

Copyright © Jack Braniff Personal Trainer 2012All rights reserved. No part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form or by any means now known or hereafter invented, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of Jack Braniff.

“The key to success is a little hard work and determination”. Jack (Trainer)

An Introduction

Why Exercise?

Principles of Training

Training Tips

You are what you eat

Nutrition Guidelines

Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Before you Start

Doing regular exercise is fun and healthy, and is very safe for most people. However, you should check with your doctor if you have any health problems, if you are taking medication, if you are recovering from an illness or injury or you haven’t done any exercise for over a year. This guide gives advice which is believed to be accurate.

If you experience any of these symp-toms whilst exercising, stop immedi-ately. Consult a doctor before exercising again.

Vice-like central chest pain.Sudden faintness or dizziness.Ashen skin, or blue lips.Extreme gasping for air.Sudden severe headache.Loss or power of movement in the

limbs.

An IntroductionThis guide has been to designed to help you get in shape and stay in shape.

By giving you advice on the two most important factors when controlling weight; exercise and nutrition, we hope we can help you achieve all your health and fitness goals as effectively as possible.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Why Exercise?Participating in physical activity has numerous benefits. It is essential when trying to lose weight, achieve a stronger and fitter body or even just to stay healthy. The common misconception is that ‘hitting the weights’ and exercising is just about building muscle and trying to achieve a good body. But the ben-efits far reward this view.

Optimum body weight - By performing regular physical exercise you can reduce your body fat and increase muscle which leads to an increase in your BMR (Basal Meta-bolic Rate; the amount of calories burnt doing nothing). This means the more lean tissue you have the more calories you burn. This all leads to a reduction in body fat and a better body.

Live longer - Exercising reduces the risk of developing a range of condi-tions. Exercise reduces cholesterol and the risk of developing high blood pressure. Both high cholesterol and high blood pressure lead to heart conditions and the risk of a heart attack.

Feel great - Exercising promotes a reduction in stress and helps make you happy. Chemicals called endor-phins are released into the body after exercising which help your mood. Studies have also shown exercising increases self confidence and improve sleep.

Maintain healthy muscle, bonesand joints - Exercising reduces the risk of injury and benefits the body in many ways including the following:

�� prevent osteoporosis.�� tissue around joints improves joint stability and flexibility.�� help posture and helps to combat everyday stresses.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Physical Activity Guidelines for Weight Loss

It is important you understand the two main types of training to include in your workouts: cardiovascular exercise and resistance training.

Cardiovascular exercise (Cardio) is exercise which raises the heart rate and helps condition the lungs, which is often known as aerobic training. This type of exercise is most often performed at medium intensity for long periods of time. Examples include walking, running, rowing swimming and cycling.

Resistance Training is exercise where types of weights are used to help tone and strengthen parts of the body.

Both cardio and resistance training must be incorporated into any exercise programme to any noticeable and effective results.


Myths -

Weights makes you big - Strength training improves shape and tone. It is impossible for women to gain the same amount of size as men without excessive training and training supplements.

Crunches will give me a toned flat stomach - Crunches will help build your abs, but they won’t be visible unless you get rid of the fat above them. When it comes to a lean stomach, it is achieved through a combination of nutrition and proper exercise.

Muscle turns to fat when you stop exercising - Muscle will not turn to fat, it will only waste away if you stop exercising.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered


Top tip - You often see on cardio machines that there is a ‘fat burn-ing heart rate zone’. But what does this mean?

The fat burning zone is called this because a higher ‘percentage’ of calories is burned from fat at this heart rate. Exercising at a higher intensity means a higher ‘percentage’ of calories will be made up of carbohydrates.

However, you’ll burn more calories overall if you exercise in the ‘cardio’ zone resulting in more fat being lost. So the trick is to train as hard as you can.

Remember, beginners are often unable to train for long periods in the cardio zone so adjust your intensity so you can keep going for at least 20 mins.

The FITT principle guides you through how often, how intense, how long and what type of exercise you should be partaking in for weight loss. This FITT princi-ple is only a guide, as each individual will require a slightly different training regime depending on age, health, and fitness levels.

Cardiovascular Exercise Resistance Training

Frequency � 3 x per week for 30mins. Doing 4-5

sessions is optimal.

� Alternate exercise types to help avoid overuse injuries and boredom

� 3/4 x per week for 45mins. � Rest each muscle group 48 hours between

workouts.

Intensity � The higher the intensity you work out at,

the more calories you will burn. However, your fitness level will dictate the intensity you should train at:

� Heart rate you should train at: o Low fitness level: Stay within 50-

60% of your MHR o Moderate fitness levels: 60-70% of

your MHR o High fitness levels: 75-85% of your

MHR

� To calculate your Maximum Heart Rate (MHR), use the formula:

MHR = 220 – age

� Perform 2-4 sets with 8-12 reps (Set is a

group of reps).

� If you are able to perform 12 repetitions easily, you should increase the resistance. If you struggle to perform 8 repetitions you should decrease the resistance.

Time � Try and maintain your heart rate within

the target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as 45-60 minutes as fitness levels increase.

� Keep you resistance training session

within 45-60 minutes. However, high intensity training sessions may last as little as 20 - 30 minutes.

Type � Most forms of cardio will burn a similar

amount of calories, providing the intensity is similar. Choose your cardio based on what is comfortable for you.

� A combination of weights, resistance

bands and circuit training can be used.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Don’t stop once you reach your goals - You can’t get fit and stay fit. Training is a constant process and has to continue for your body to retain any improvements. The gains which are made from training are lost more quickly if exercising stops.

Training TipsImprove the effectiveness and efficiency of your exercise programme with these tips.

Introduce exercise gradually - If you try and do too much too soon, your body will simply say ‘no’. You’ll lose motivation and you will become increasingly tired and sore. By intro-ducing exercise gradually it becomes habitual and will actually increase energy levels.

Drink lots of water - Try and drink approximately 100ml of water for every 15 minutes of exercise. When hydration levels drop, exercise becomes harder and performance levels will also decrease.

Make sure you eat - If you do not consume enough calories, your body wont be able to exercise efficiently, and muscle wastage will occur. See our nutrition action plan to under-stand how much you should be eating.

Have rest days - Do not try and exercise every day, your body needs time to recover. Try and exercise 3 times per week and as fitness levels improve increase to 5 times a week.

Set yourself targets - Targets give you something to achieve. When you reach your targets a sense of satisfaction is experienced and it gives you the motivation to achieve more. Your targets should be specific, measurable, attainable, realistic and time based.

Reward yourself when you reach a target - By reaching your targets you deserve to treat yourself. Buy yourself something nice or go out for the night.

Buy yourself good kit - Having good exercise clothing and equip-ment makes you more inclined to exercise, and can make exercising a lot more comfortable.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered


“Weight management starts in the kitchen”. James (Trainer)

When it comes to weight loss, you cannot underestimate how important nutrition is. You cannot effectively manage your weight through exercise alone, nutrition also plays a vital part.

No matter where you look, books, magazines, newspaper articles or television programmes, you are sure to find new ways, methods and diets to ‘effectively’ manage your weight. However, there is no magic fix, only one simple rule:

If you burn more calories than you digest, you lose weight. If you burn less calories than digest, you gain weight, and if your calories in match your calores out, your weight stays the same. Simple!

Once you understand this principle, you must begin to understand what you should eat. The following section will give you an insight into the kinds of foods you should buy, and what foods you should try and avoid completely.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Nutrition guidelinesLet’s start with the basics. The following guidelines give a good indication on how you should approach your diet. Abiding by these simple guidelines will provide you with the perfect start for your new nutrition plan.

1. Enjoy what you eat - As well as providing all the necessary nutri-ents, food should be enjoyabe. Obviously, certain food groups should be kept to a minimum and others should be avoided all together but still try and combine taste, smell, colour and texture to help make your food more exciting.

2. Variety is key - A mixture of foods is required to be healthy. No one food group can provide all the nutrients needed in your diet so mix it up.

5. Watch your calories - Food provides energy (calories) which is used to keep the body functioning. Each person needs a different amount of energy and therefore a difference in the amount of food they require. A healthy weight is best achieved by exercising regulary and ensuring you do not consume more calories than your body requires.

7. Keep your carbs low GI - 45% of your food should come from carbohydrates like sweet potatoes, brown rice and wholemeal bread. These carbohydrates are low GI (see later) which help you control your appetite and sustain your energy levels for longer.

Fibre is vital for your health as it aids your digestive system and helps reduce cholestrol. Fibre can also be found in beans, fruits, nuts and vegetables.

3. Reduce your intake of foods high in fat - This does not mean cut out all fat. Fats are a necessity in keeping your body functioning. However, a diet high in fat, especially saturated fat, can increase the likeli-hood of obesity and risk of heart disease.

Top tip - Try and con-sume at least 2 litres of water per day or 6 medium size glasses. Consume an extra 2 glasses during exercise.

6. Eat smaller portion sizes - Most of us are guilty of feeding ourselves far too much in one sitting. A simple but effective trick is to use a smaller plate as this will give you the impression you are eating more.

4. Eat s l o w l y - This will give your body the opportunity to realise it is full and stop you eating.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

9. At least 5 a day - A person should consume at least 5 portions of fruit and vegetables per day. Try and incorporate fruit and vegetables into every meal of the day and make fruit your first choice snack. Diets high in fruit and vegetables are believed to reduce the risk of devel-oping diseases, such as heart disease and some cancers, in later life.

12. Reduce your sugar intake - Simple sugars are full of calories and and provide no other nutritional value. Lose weight by reducing your sugar intake by cutting out sugary foods and drinks.

10.Salt, know your limits - The body only needs 6g of salt per day which can easiy be found in foods natrually. Eating too much salt can lead to high blood pressure, heart disease, kidney disease and even strokes.

Top tip - Eat 5 or 6 small meals per day. Eating regulary speeds up your metabo-lism reducing hunger pains and the chance of overeating.

If your body goes more than 3 hrs without eating it thinks it is entering a stage of starvation, a storage mechanism kicks in so when you do eat, food will be stored as fat for future use.

8. Hunger Vs. Appetite - There is a difference. Hunger is the true physi-ological need for nutrition whereas appetite is a desire to eat. Most people consume food based upon feelings and desires brought about by learned behaviour. After a meal many peope tell themselves they need something sweet, but are they really hungry? The rule,only eat when you’re actually hungry.

11. Plan when you are going to eat - If you know that you will be eating every few hours, stick to that plan. Do not eat before or after, then you can ensure you eat the right amount.

Nutrition guidelines

20 Foods to add to your basket...

9. Almonds

A snack which contains more protein than any other nut or seed. They also help suppress the appetite and aid weight loss.

10. Eggs

Eggs are full of high quality protein and amino acids. They have a lot of bad press for raising cholestrol but recent studies have shown eggs actually help to reduce cholestrol levels.

1. Mackerel

Mackerel is packed full of omega 3 oils, helping prevent heart disease, high choles-terol and arthritis.

3. Spinach

Spinach is full of iron and contains potas-sium, helping to keep the bones strong. Spinach also helps with building muscle.

5. Oats

Oats are a low GI carbohydrate meaning they release energy slowly keeping you active and fuller for longer.

7. Seeds

Seeds provide a good source of protein and unsaturated fats, helping to prevent heart problems and cardiovascular disease.

6. Milk

Milk is one of nature superfoods full of protein, calcium and B vitamins. A high dairy diet is also linked to weight loss. (Try and stick to semi-skimmed or skimmed milk).

4. Sweet Pota-toes

A fantastic alternative to regular potatoes. As well as being high in both vitamin A and C, sweet potatoes helps to control blood pressure.

2. Apples

‘An apple a day, keeps the doctor away”. It’s true, high in fibre, water, antioxi-dants and vitamin C.

8. Pineapple

Pineapple is loaded with nutrients includ-ing calcium, potas-sium, fiber, and vitamin C and B, all making it a fantastic fruit to add to yor diet.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

19. Natrual yoghurt

Yoghurt is full of ‘good’ bacteria which helps prevent the growth of ‘bad’ bacteria, helpful in preventing infections and diseases.

20. Wholemeal bread

Wholemeal bread is a far better alternative to white bread. It is full of fibre and rated as low GI keeping you more full for longer. It also acts as a long lasting energy source.

11. Kidney Beans

These beans are full of fibre, protein and are also low GI, which means they provide energy for sustained periods of time.

13. Turkey

A good alternative to chicken, turkey is high in protein and vitamin B making a fantastic post workout meal.

15. Blueberries

Contain more antioxi-dants than any other fruit helping to combat cancer causing free radicals in the body. They also have a high vitamin C content.

17. Tomatoes

Full of antioxidants, vitamin B and potassium tomatoes are a must in your diet. Researc also shows they improve your skin.

16. Salmon

The main benefit of salmon is that it is full of omega 3 oils which helps reduce choles-terol. It is also high in protein and vitamin A.

14. Brocolli

Full of vitamins and fibre, brocolli is also linked to the preven-tion of cancer.

12. Red Pep-pers

Red peppers contain more vitamin C than most vegetables, an essential vitamin for protecting the connective tissues in the body.

18. Tuna

Tuna is a low fat, good source of protein, which also provides a great source for essential fatty acids.

20 Foods to add to your basket...An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Foods to avoid...

1. Pies and Pasties

Pies and pasties are full of saturated fat, often processed meat and high calories. Save your heart and stomach by avoiding these savoury snacks.

3. Processed meat

Processed meats are often high in salt and saturated fats, which can lead to high cholesterol, heart disease and gain weight.

5. Fish and Chips

Fish are a great source of vitamin B and essential fatty acids but deep frying it in batter completely cancels out any goodness.

7. White bread

Made from refined flour, white bread has all its goodness removed during this refining process. It also raises your blood pressure and fails to keep you full.

6. Sugar on cereals

Sugar in the morning gives you an immedi-ate sugar rush but this doesn’t last and makes you feel tired very quickly. Swap it for honey.

4. Fizzy drinks

Leave a penny in glass of fizzy drink for a night and note the results. This is what it is doing to your teeth and insides. And there’s the equivalent of about 10 teaspoons of sugar in one can!

2. Crisps

High calorie and full of fat. A must put down to aid fat loss.

8. Ready meals

Ready meals are often full of preserva-tives, processed meats and extra salt., avoid these at all costs.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

But what should you eat?Calories are what give us energy. It is important to measure and consume the right amount of calories as a deficiency can cause muscle breakdown and cause your body serious harm, whereas consuming too many can lead to obesity and other health issues. That is why it is important to know and under-stand how many calories you should be consuming throughout the day. Your daily calorie needs depends on your genetic makeup, age, weight, body com-position and activity levels.

We can base your calorific requirements from three main food groups:

��

The following section will detail these three food groups and outline how they should fit into your diet.

Top tip - Avoid celeb-rity and FAD diets at all costs. Most involve eliminating one or more macronutrients from your diet. You may lose weight initially from following one of these diets, but it will only be short term. They are difficult, and almost impossible to con-tinue for long periods. After a few weeks, most people give up and regain the weight they lost. Furthermore you a likely to put on more weight as these diets wreak havoc with your metabolism.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Carbohydrates

Glycaemic Index (GI) - The Glycaemic Index is a ranking system measuring the effects of different carbohydrates on blood sugar levels. Carbohydrates which cause blood sugar levels to rise quickly after ingestion are known as high GI. Carbohydrates which break down more slowly, and gradually release glucose into the blood stream are known as low GI. Each carbohydrate is given a ranking of 0-100 and are classified as high GI (70-100), med GI (56-69) and low GI (0-55).

GI Table - Below is a table which gives an idea in to what types of foods fall under each GI category. Remember, try and base your diet around low GI foods.

What type should you eat? - For health and diet, the World Health Organisation (WHO 1999) states that diets should be based on low GI as they can help prevent most common diseases such as CHD, obesity and diabetes. There are many benefits of eating low GI which include the control of appe-tite and sustaining energy levels for long periods of time. You should try and avoid high GI foods if you are trying to lose weight. But remem-ber, high GI foods are beneficial when a quick supply of energy is needed before and after exercise.

A common misconception is that carbohydrates make you fat, but this food group should be the staple of any diet. 45% of your diet should come from carbohydrates. This is because its main function is to provide you with energy which is vital for survival. A defficiency in carbohydrates will not only reduce your energy levels, but increase muscle wastage resulting in an increase in fat percentage.

Carbohydrates can be split into two different categories: simple or complex. An accurate way to determine the different forms is using the glycaemic index. This index can help you decide which type of carbohydrate is best to eat.

Classification GI range Some Examples Low GI 0-55 Almost all vegetables, whole meal pasta, nuts, oats, barley,

high fibre cereal, pulses, brown rice

Medium GI 56-69 Basmati rice, pasta, pitta bread, ice cream, boiled potatoes, whole meal bread, shredded wheat, honey, couscous

High GI 70-100 Mashed potato, baked potato, white bread baguette, white rice, French fries, watermelon, cornflakes, pure glucose, croissants.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Top tip - Try reducing your carbs to a minimum 2 days a week when you’re not training. Carbohydrates are stored by your body as glycogen and used as the primary source for energy. By reducing carbo-hydrates in your diet, your body depletes its glycogen stores, increasing its ability to burn calories from fat stores.

However, if you fail to replenish your glycogen stores, your metabolism will slow down and muscle will be broken down to use as energy, so you can’t do this all week!

Protein30% of your diet should consist of protein. Protein is essential for growth, maintenance and repair of body tissues. It can be also used as a fuel for energy production. Depending on your exercise levels your body will have different protein requirements. If you are looking to build muscle and size, a high protein diet is essential.

The table below indicates some good sources of protein:

Food Portion size Protein (g) Kcal Meat and fish Beef fillet steak Grilled chicken breast Turkey light meat Cod, poached Mackerel, grilled Canned tuna

2 slices 105g 1 breast 130g 2 slices 140g 1 fillet 120g 1 fillet 150g 1 small tin 100g

31 39 47 25 31 24

197 191 214 113 359 99

Dairy products and eggs Cheese, cheddar Cottage cheese Skimmed milk Low-fat yoghurt Eggs

1 thick slice 1 small carton 112g 1 glass 200ml 1 carton 150g 1

10 15 7 8 8

165 110 66 84 90

Nuts and seeds Peanuts Peanut butter Cashew nuts Walnuts Sunflower seeds Sesame seeds

1 handful 50g On 1 slice of bread (50g) 1 handful 50g 1 handful 50g 2 tbsp 32g 2 tbsp 24g

12 5 10 7 6 4

301 125 306 344 186 144

Pulses Baked beans Red lentils, boiled Red kidney beans Chick peas, boiled

1 small tin 205g 3tbsp 120g 3tbsp 120g 3tbsp 140g

10 9 10 12

166 120 124 169

Soya products Soya milk Soya mince Tofu Tofu burger

1 glass 200ml 2tbsp dry weight 30g Half a pack 100g 1 burger 60g

6 13 8 5

64 79 73 71

Quorn products Quorn mince Quorn chili

4 tbsp 100g 1 bowl 200g

12 9

86 163

Grains and cereals Whole meal bread White bread Pasta Brown rice White rice

2 slices 76g 2 slices 72g 1 bowl 230g 1 bowl 180g 1 bowl 180g

6 6 7 5 5

164 156 198 254 248

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

FatNot all fat is bad, it is another essential part of your diet. 25% of your diet should be obtained from fats. Fat is essential for protection internal organs, temperature control and energy. They also ensure a good supply of essential fatty acids such as omega 3 and omega 6 which help our immune system.

Fat is often associated with obesity and chronic diseases but it is still crucial in maintaining bodily functions. This is why it is imprtant to understand the differ-ent types of fats and which ones need to be controlled more than others.

We can classify fats into different categories:

Saturated fats - These mainly come from animal sources and are solid at room temperature. These include foods such as butter, lard, fat in meat and cream. You should aim to keep the intake of these ‘bad’ fats to a minimum as they have a direct correlation to cholesterol production which can lead to hardening of the arteries and heart disease.

Unsaturated fats - These include monosaturated and polysaturated fats which are liquid at room tem-perature. Often known as ‘good’ fats, examples include sunflower oil, fish oil and olive oil .These fats help with the removal of cholesterol. This group of fats is were the majority of your calories should be obtained from.

Trans Fats - These are fats produced from solidifying oil in a process called hydrogenation. This turns good fats into the saturated sort. These can be found in marga-rine, cakes and many other manu-factured products. Try to avoid these fats as best as possible as these are the other ‘bad’ fats.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

VitaminsAs well as your main three food groups, it is important you ensure your diet includes enough vitamins and minerals. Vitamins help your body perform all its vital functions. It is unlikely you will have a deficiency if you eat a balanced diet, but you should be aware of the types of vitamins needed to stay healthy. Be careful though, excess vitamins can actually do more harm than good.

The table below indicates the type of vitamins you should include in your diet and there benefits. The RDA (Recommended Daily Intake) represents the average amount needed to stay healthy.

Vita

min

So

urce

R

ole

Def

icie

ncy

RD

A

B g

roup

(T

hiam

in, B

1,

ribof

lavi

n B

2,

Nia

cin,

B6,

B12

, an

d fo

late

)

Mea

t, Fi

sh,

Pul

ses,

gra

ins,

ce

real

s, d

airy

, D

ark

Gre

en

Veg

(DG

V)

Con

trols

CN

S.

Rel

ease

of e

nerg

y fo

od.

Mai

nten

ance

of n

erve

cel

ls.

Hea

lthy

Ski

n.

Ner

vous

dis

orde

rs, a

naem

ia,

Ber

beri,

fatig

ue, l

oss

of m

uscl

e to

ne.

Var

ious

re

com

men

datio

ns.

C

Asco

rbic

aci

d

Citr

us fr

uits

, DG

V,

offa

l, po

tato

es.

Nor

mal

stru

ctur

e of

con

nect

ive

tissu

e. P

reve

nts

scur

vy. A

nti-o

xida

nt.

Scu

rvy.

45

mg

A

Ret

inol

Dai

ry p

rodu

cts,

D

GV

, ora

nge

colo

ured

frui

t and

ve

t, fis

h oi

ls, l

iver

.

Aid

s vi

sion

in d

im li

ght.

Gro

wth

and

re

pair

of b

ody

tissu

e. E

ssen

tial t

o no

rmal

stru

ctur

e an

d fu

nctio

n of

cel

l m

embr

anes

. Ant

i-oxi

dant

.

Nig

ht b

lindn

ess.

Stu

nted

gro

wth

. 10

000

IU

D

Cho

leca

lcife

rol

Fish

oils

, dai

ry

prod

ucts

.

Hea

lthy

bone

s an

d te

eth.

Abs

orpt

ion

of c

alci

um.

Ric

kets

. Ost

eom

alac

ia.

5-10

mcg

E Toco

pher

ols

Dai

ry p

rodu

cts,

D

GV

, nut

s.

Ant

i-oxi

dant

. Pro

tect

s fa

t sol

uble

vi

tam

ins

and

red

bloo

d ce

lls.

Ana

emia

. 13

-30

IU

K

Phyl

loqu

inon

e

DG

V, fi

sh, l

iver

, fru

it.

Aid

s bl

ood

clot

ting.

H

aem

orrh

ages

. N

o R

DA

toxi

c ov

er

500

mcg

Source: Dietary reference Values for food Energy and nutrients for the United Kingdom. Report of the panel on dietary Reference values of the committee of Medical Aspects of Food Policy.

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

1. I’ve been told I shouldn’t eat carbohydrates before bed, is this true?

Don’t worry too much about eating before bed. Most carbohydrates won’t make it into your circulation un till the following morning, especially low GI carbs.

2. Are cheat meals/days acceptable?

Cheat days and cheat meals are times when you throw your eating habits out the window and eat what you want! If you are looking to lose weight you should eat healthily 100% of the time however, sometimes a cheat meal is sometimes acceptable as long as you ‘don’t go overboard’. An extra 100 calories won’t make a huge difference to your weekly input. Cheat days on the other hand are not acceptable as they could add up to 2500-3000 calories to your calorie intake potentially causing you to gain weight!

3. Is GI really that important?

Yes, eating low GI will help you control your appetite and keep you full for longer. It will also help control your insulin levels facilitating more fat loss.

4. If I add protein to my diet, will it make me big?

No, protein is an essential macronu-trient in the diet and shouldn’t be avoided. By adding foods high in protein or protein shakes will help you feel full for longer which can actually aid weight loss.

5. Will planning my meals help me eat better?

Yes, it’s a very good habit to get into. Planning your meals stops picking at foods between meals. It will also ensure you get the right balance of a healthy diet.

6. Is it true that if I don’t eat breakfast, I can burn more fat?

Absolutely not, your body has already gone a long period of time without consuming any food. If you do not eat anything your body will enter a catabolic state where you may lose muscle and lead to more fat being stored when you do eat. Break-fast also speeds up your metabolism getting you ready for your day.

7. I’ve been told eggs increase my cholesterol, is this true?

New studies have shown eggs to actually reduce cholesterol. Although they contain high dietary cholesterol, there is no proven link between eating 1-2 eggs a day and blood cholesterol. High saturated fat levels in your diet are far worse.

Top tip - Be realistic about fat loss: A lot of people do too much too soon and get disheartened by a lack of results. Realistically you should be losing 2lbs per week for sustained weight loss. Crash dieting will only slow your metabolism, and make you fatter when you resume normal eating again.

Your questions answeredAn Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

8. My friend has started using the Atkins diet and lost 8lbs, should I start it too?

No! FAD and celebrity diets often have terrible consequences. They often involve removing one or more macronutrients from what you eat. You may lose weight initially from following one of these diets, but it will only be short term. They are difficult, and almost impossible to follow long term. After a few weeks, most people give up and regain the weight they lost.

9. I’ve overheard someone say, milk can help you lose weight, is this true?

Believe it not, yes. Not only is milk full of B vitamins, calcium and protein, research suggests that high calcium diets help weight loss. How-ever, try and either drink only skimmed or 1% fat milk.

10. What type of cardio training will help me improve my bum?

Unfortunately you can’t spot reduce fat. All cardio training is equal when it comes to working your thighs, bum or any other part. You cannot reduce fat from one area of your body but just burn fat from your whole body.

11. How quickly can I expect results?

Changes don’t happen overnight, it takes a long time to see any notice-able results. Imagine it being like watching a plant grow; if you stare at your body every day you are unlikely to see any obvious results. However, if you go away for a month and then have a look, you should see some changes.

You don’t want to lose too much too soon as this is unlikely to be sustain-able and lead to eventual weight gain! It is recommended you should aim to lose 2lbs per week.

12. Is it better to do cardio first thing in the morning or later in the day?

It is better to wait a while before exercising in the morning as it takes up to 3 hours for your body to wake up, which could lead to your work-outs being less effective. When you wake up, you also have low levels of carbohydrates so there is a danger of muscle wastage if you exercise too early.

13. Do weights help you lose weight?

Yes, resistance training is a great way to burn fat. Increasing muscle mass increases your metabolic activity because muscle requires energy. This will help you burn fat faster as you will end up burning more calories doing nothing!


Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

14. I’m worried that by doing weights that I’ll get bigger?

Women have to work very, very hard to build muscle so it is very unlikely you will gain noticeable size when training. Women do not have the hormone levels to reach the same size as men so don’t worry. Some of the bodybuilders you see on televi-sion take supplements and anabolic steroids to get in the shape they do.

15. How often should I change my routine exercise?

You should aim to change your workout every 4-6 weeks. This time frame tends to be the most effective. However, it will also depend on how well you adapt to the programme.

16. What are the best exercises for toning my hips and thighs?

The most effective exercises for your legs are squats, one leg squats, wide leg squats, lunges and lateral lunges. All of these exercises are compound exercises (they involve more than one joint), which stimulate most of the muscles in your lower body, helping you to boost your metabolism and burn fat.

17. How long should I rest between training days?

You need to let your muscles rest for at least 48 hours after a workout before retraining the same muscle group. Your stomach muscles are the only exception which only need about 24hrs.

18. I’m worried about muscle turning to fat if I stop training?

This is a myth that never seems to die. You cannot turn muscle into fat as they are two completely different tissues. People get fat when they stop training because they consume the same amount of calories as if they were still exercising.

19. Will doing sit ups give me a 6 pack?

No! Sit-ups are a great exercise for strengthening and toning the abdomi-nals, however, they are useless for reducing your waistline. 15-20 min-utes cardio will be more effective than 100 sit-ups! You need to remove the fat around your waistline before you can see your abs.

20. I don’t want big legs!

Training your legs is one of the best ways to induce fat loss. Being the biggest muscle group in your body, they burn the most calories when they are exercised.

FACT - Toning isn’t reducing size but defining and shaping your muscles. This in turn reduces your fat percent-age and improves your figure.


Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Your questions answered21. Should I eat before and after exercising?

Eating before and after exercise is very important. Eating too much and too soon before your workout can lead to sluggishness, cramps and nausea. Likewise, not eating enough can cause low blood sugar levels causing you to feel weak and light-headed.

Good pre-exercise food could include:

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Eating after exercise is just as important. You need to replenish your body with all the nutrients it needs for growth and repair. A light meal within an hr of working out is perfect.

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Want more?Personal Training - Personal training is the most effective way to reach exercise goals and stay fit and healthy. Get your own expert to motivate you and get you to focus on the things that work.

Each training programme generally consists of flexibility, cardiovascular training, and resistance work combining a variety of exercises and equipment.

Each programme will also be specifically designed for your needs.

Programme design - Our bespoke programmes are designed to be specific to your needs.

Whether you simply want to shape up for summer, or run a marathon, our trainers will design an exercise programme to help you reach all your goals in the most effective way possible.

Each programme consists of thorough guidelines and images to ensure it is easy to follow. They also include a detailed introduction containing expert advice on tips to make your exercise programme more effective.

Our specialist areas include:

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Get in touch - For any enquiries regarding any of Urban Energie’s products or services please do not hesitate to visit us at:

UrbanEnergie.com

Or E-mail us at:

[email protected]

An Introduction

Why Exercise?


Training Tips



Foods to buy

Foods to avoid

What to eat?

Carbohydrates

Protein

Fat

Vitamins

Your qs answered

Guide to weightloss

Health & Medicine

Transcript of Guide to weightloss