Transformation— 7 weeks / 8lbs of fat loss

Team Physique Lab's first client transformation pic. There is 7 weeks difference between these two photographs and 8lbs of fat loss. No illogical low calorie diet or extreme amounts of cardio implemented. Just a solid resistance-training program and 1 short HIIT cardio session per week. Conhuir is extremely hard working and has followed protocols flawlessly. He has continued to become stronger in the gym, his body composition has improved and as he is getting leaner + his calories have been increasing weekly. More food is always fun, but when you are getting leaner and eating more, its even more fun! We are only getting started! Updates in a few weeks!

Gluten free... What is it all about?

Coeliac disease (pronounced see-lee-yak) is a condition causing some adults and children to react to the gluten, “the protein found in wheat, barley and rye”. Some coeliacs are also sensitive to the protein found in oats. If a coeliac eats gluten the lining of the small intestine becomes damaged reducing the coeliac's ability to absorb the nutrients from food. This can lead to various symptoms and complications if undiagnosed.

More and more grocerie and health food stores are now stocking gluten-free products, which is great news for people with coeliac disease. But for some anomalous reason, the gluten free foodstuffs have blown up and are selling at an incredible rate, as people just assume because it says “gluten free” that it MUST be healthier for you. The majority of these people reaching for gluten-free products do not have coeliac disease or even sensitivity to wheat.

Peter HR Green, director of the Celiac Disease Centre – Columbia University said, “The market for gluten free products is exploding. Why exactly we don’t know. Many people may just perceive that a gluten-free diet is healthier.”

The fact is that it isn’t healthier at all. For people with celiac disease, a gluten-free diet is essential. Green goes on to say, “Unless people are very careful, a gluten-free diet can lack vitamins, minerals and fibre”. For people who do not have celiac disease, there is no need to be avoiding gluten and sidestepping common nutritional dense foods. Gluten in of itself does not offer any unique nutritional benefits but the various whole grains that contain gluten do. They tend to be rich in lots of vitamins and minerals such as B vitamins, iron and fibre.

Whole grain foods as part of a healthy diet may aid:

—Lower risk of heart disease

—Type-2 diabetes

—Forms of cancer

The take home message is that: Unless you are gluten sensitive or have celiac disease, there is no benefit to buying gluten free products.

Guaranteed fat loss with (HIIT)

I have recently become a big fan of HIIT (High Intensity Interval Training). (HIIT) is preformed by alternating between high and low intensity exercises or between high intensity exercise and a short period of rest. (E.g. Sprinting all out for 10-20sec / resting for 1min / repeat depending on fitness levels & goals.) To obtain the greatest benefits of HIIT, it is essential to GO HARD! When you approach +80 % of VO2max (Maximal oxygen consumption) a number of hormones are released e.g. Testosterone, GH, epinephrine etc. Which effect body composition and anabolism and most of all blitz body fat.

Benefits of HIIT:
- Fat loss
- Muscle sparing & potentially muscle growth
- Shorter workouts (compressed)
- Strengthens cardiovascular system
- Endurance
- Great for speeding metabolism (Fat burning after the workout is over)
- Fast fibre recruitment (Better-body composition than regular cardio)
- Less pounding on joints

When:
- Best preformed apart from weight training but if you are fixed for time, post workout is favourable.

How often:
- 3 or at most 4 times per week.

Some great HIIT ideas:
- Sprinting up stairs
- Box jumps
- Sled pulls
- Car pushes
- Sprints (flat or hill)
- Stationary bike

Example of a HIIT workout:
- 8-10sets / 15-20sec sprints / 60sec rest between each set

Tip of the day!

No matter how hard you work out in the gym, how many sit-ups you do, how ‘clean’ your diet is or how hard you train. If you consume more calories than you burn you will not burn fat.

Track your calories using www.myfitnesspal.com or other calorie tracking apps/websites – Track your bodyweight every couple of days­ – record – take photographs.

The take home message: If you want to get leaner and burn into your body-fat, consume less than you burn. Keep yourself in about a 200-300 calorie deficit and your hard work and results will begin to pay off.

Inflammation stopping you from heavy lifting?

During times of really heavy weight training when your joints are under higher than normal stresses, it may be beneficial to take 1-2 baby aspirin with their fish oil on these days (2-3g EPA / DHA). This is an essential fatty acid that is an Omega 3 fat, which is found in cold water fish. 

The combination of aspirin & fish oil casuses the production of a n extremely potent series of anti inflammatory compounds called resolvins.

Resolvins do not stop inflammation as such, but they accelerate the cleaning up the of the damage caused by inflammation. This is extremely important because normally nonsteroida anti-inflammatory drugs (NSAIDs)like aspirin without fish oil actually slow down this resolution phase of inflammation.

The aspirin/fish oil combination will help clean up the inflammatory damage in your joints so you can keep lifting those heavy weights. ALWAYS consult a doctor before taking any medication.

Summary can be found at:
 www.fis.com
http://www.cell.com/chemistry-biology/

Question: Salt causes high blood pressure and should be avoided?

* * * * * * * * * 

* Answer: False *

* * * * * * * * *

Salt doesn't cause high blood pressure. An imbalance of the two minerals (salt & potassium) causes high blood pressure

If you do have high blood pressure it will benefit you by lowering your salt consumption but alternatively you could simply increase your potassium intake

A Dutch study determined that low potassium levels have the same effect on your blood pressure as high salt levels. It turns out that the average individual consumes around half as much potassium that is needed / recommended. 

A potassium rich diet can be achieved by eating a wide range of fruits, vegetables & Legumes.

Potassium chart toppers:

Bananas

Broccoli

Leafy greens

potatoes

All kinds of beans

Avocado

Yogurt

Fish

  

Simple guidelines to physique composition control (Fat loss)

1— 

Consistency will yield better results than a perfect program / diet that is inconsistent.

2— 

For improved energy levels (more intense workouts), structure your carbs around workouts

3— 

It is easier to loose body fat than to gain muscle.

4— 

Prep / cook your own food.

5— 

Decrease calories on off days.

6— 

Carbohydrates are anabolic so don’t take them out of your diet. Keep them low enough for fat loss.

7— 

Glycogen levels need to decrease in order to access body fat.

8— 

When glycogen levels are low your muscles may feel flat (depleted) and you will feel hungry.

9— 

Eat out as seldom as you can while still enjoying your life.

10— 

Low carb / Ketogenic diets will help you loose fat quickly but your body will rapidly adapt to it. From here you will find it difficult to loose any more. In my opinion they should be avoided.

11— 

Fats need to be carefully monitored, as they are the most caloric dense macronutrient (9 cals per gram). Apposed to carbs & protein, which both have (4 cals per gram)

12— 

If you don’t plan you will fail to reach your goals

13—

Consume in and around (1 gram) of protein per pound of bodyweight to help maintain your muscle.

14—

Diet slowly aiming to loose around (1 pound) per week

15—

Drink water (Its been said over and over but its enormously important if you want to get lean)

16—

Green vegetables

17—

Discipline and consistency are two principals that need to be valued