I feel the time is right to concentrate on just one blog and keep the content rich and informative.
Updating six blogs regularly is too time consuming. It makes sense to just have one main blog. The address for this is http://www.barnsleypersonaltrainer.com
I update my blog every other day and there you will find the three main categories I write about which is Exercise, Nutrition & Motivation.
Thanks for your continued support and if you have any questions please don’t hesitate to contact me.
Best regards
Anthony
26th March 2011
Saturday, March 26, 2011
Sunday, March 20, 2011
The Carbohydrates To Keep Off Your Shopping List If You Want Six Pack Abs
Believe it or not, the body has no physiological need for a carbohydrate unlike it has for protein and fat. Despite this fact most of the population overeats these types of calories everyday because they are easily available and more convenient than some healthy alternatives. This daily habit contributes to an increased waistline and poor health. The drawback to the convenience food culture is the likelihood that the calories will be highly processed. Processed foods usually contain bad fats and artificial ingredients with loads of sugar.
There are two main problems concerning carbohydrates. The first problem is that most peoples total daily calorie intake comes from eating carbohydrates with hardly any protein and good fats in the diet. The second concern is that the bulk of these commonly consumed carbohydrates will almost be guaranteed to be processed and full of artificial sweeteners instead of natural carbohydrates found in vegetables and fruit.
Common foods that contain carbohydrates:
Breakfast cereals
Bread
Biscuits
Noodles
Pasta
Spaghetti
Jellies & jams
Ice cream
Cakes
Pies
Confectionary
Gravies & sauces
Beer
Wines
Fizzy drinks
Sugar
The quicker you learn which foods are carbohydrates and understand the impact they can have on insulin the quicker you will achieve fat loss with six pack abs and better health. If high levels of insulin are raised frequently and for long enough it contributes to diabetes, heart disease and aging.
The reasons why carbohydrates can be bad for fat loss
When we consume food & drink our blood sugar rises and insulin is released to bring it back down to a normal range. This is done by pumping the sugar out of the blood and into the cells to be used for energy or stored for later. Fat has no impact on insulin and protein very little; carbohydrates have the greatest reaction on insulin release. When we eat any kind of carbohydrates they are converted into sugar in the body, the more carbohydrates eaten equals more blood sugar, which in turn means more insulin needed to pump the sugar out of the blood and into the cells.
Insulin is a storage hormone and if you don’t eat the right balance of foods at each meal you get a repetitive cycle of insulin release and fat storage. Eating carbohydrates by themselves will make the fat storing sequence worse. With this going on every mealtime other hormones (fat burning hormones) are inhibited and prevent you from losing fat and weight.
It doesn’t stop there; excess carbohydrates are not only bad for your waistline but bad for your health too. The more insulin released more bad cholesterol is produced. Insulin is the only hormone you can control and this is done with good eating habits.
Excessive insulin has got extensive research linking it to numerous diseases. Choose your carbohydrates wisely in future and always eat good quality protein and good fats with your meals. You will see fat melt from your abdominal area in no time.
There are two main problems concerning carbohydrates. The first problem is that most peoples total daily calorie intake comes from eating carbohydrates with hardly any protein and good fats in the diet. The second concern is that the bulk of these commonly consumed carbohydrates will almost be guaranteed to be processed and full of artificial sweeteners instead of natural carbohydrates found in vegetables and fruit.
Common foods that contain carbohydrates:
Breakfast cereals
Bread
Biscuits
Noodles
Pasta
Spaghetti
Jellies & jams
Ice cream
Cakes
Pies
Confectionary
Gravies & sauces
Beer
Wines
Fizzy drinks
Sugar
The quicker you learn which foods are carbohydrates and understand the impact they can have on insulin the quicker you will achieve fat loss with six pack abs and better health. If high levels of insulin are raised frequently and for long enough it contributes to diabetes, heart disease and aging.
The reasons why carbohydrates can be bad for fat loss
When we consume food & drink our blood sugar rises and insulin is released to bring it back down to a normal range. This is done by pumping the sugar out of the blood and into the cells to be used for energy or stored for later. Fat has no impact on insulin and protein very little; carbohydrates have the greatest reaction on insulin release. When we eat any kind of carbohydrates they are converted into sugar in the body, the more carbohydrates eaten equals more blood sugar, which in turn means more insulin needed to pump the sugar out of the blood and into the cells.
Insulin is a storage hormone and if you don’t eat the right balance of foods at each meal you get a repetitive cycle of insulin release and fat storage. Eating carbohydrates by themselves will make the fat storing sequence worse. With this going on every mealtime other hormones (fat burning hormones) are inhibited and prevent you from losing fat and weight.
It doesn’t stop there; excess carbohydrates are not only bad for your waistline but bad for your health too. The more insulin released more bad cholesterol is produced. Insulin is the only hormone you can control and this is done with good eating habits.
Excessive insulin has got extensive research linking it to numerous diseases. Choose your carbohydrates wisely in future and always eat good quality protein and good fats with your meals. You will see fat melt from your abdominal area in no time.
Wednesday, March 16, 2011
How To Work Out How Much Weight To Lose To Get A Six Pack
Are you confused about what approach to take?
Beginners and in particularly men who take up training with weights normally need to gain weight and bulk up. Once this has been achieved the individual can end up being well over 30 pounds heavier from when they first began training. When the time comes to be leaner and more defined with a six-pack the individual can be confused about what approach to take.
This is when some people look towards fancy training principles for the answer. Many think they will be able to achieve a well-defined and lean physique and stay the same body weight without losing overall size and shape. It is almost as if they have a fear of losing weight in case they return to their former body image previous to training with weights.
Let me explain why it is necessary to lose weight if you want a six-pack that looks great from all angles. Hypothetically speaking lets say you are a 200-pound male and want six-pack abs. You have no idea what your body fat percentage is but you carry some fat around your waist hence the lack of a six-pack showing. If you pinch the fat around your waist with your thumb and index finger you will either be able to grab a thin layer of fat between your fingers or a thick layer resembling the spare tyre look.
Hypothetically speaking one more time lets say you know your body fat percentage and have a reading of 20 percent. That will work out you having 40 pounds of body fat on your body. That means you have a lean body mass weight of 160 pounds. To be able to see your six-pack you will need to get your body fat percentage in to the single figure territory. So in this case that would mean a drop of 22 pounds of body weight. That would take you to a new body weight of 178 pounds with a lean waist and an awesome six-pack.
A lot of men can’t get their heads around this because they are scared of losing muscle size and strength. Once you are lean and look more defined your muscles will look a lot bigger than they were with more body fat surrounding them. Also if you eat a proper balanced diet with plenty of good fats your strength shouldn’t decrease either.
In summary getting lean to show off your six-pack without losing weight is impossible unless you have the gift of gaining muscle at the same time. In the example above our friend would have to lose 22 pounds of fat and gain 22 pounds of muscle at the same time in order to remain the same body weight and achieve six-pack abs.
Are you confused about what approach to take?
Beginners and in particularly men who take up training with weights normally need to gain weight and bulk up. Once this has been achieved the individual can end up being well over 30 pounds heavier from when they first began training. When the time comes to be leaner and more defined with a six-pack the individual can be confused about what approach to take.
This is when some people look towards fancy training principles for the answer. Many think they will be able to achieve a well-defined and lean physique and stay the same body weight without losing overall size and shape. It is almost as if they have a fear of losing weight in case they return to their former body image previous to training with weights.
Let me explain why it is necessary to lose weight if you want a six-pack that looks great from all angles. Hypothetically speaking lets say you are a 200-pound male and want six-pack abs. You have no idea what your body fat percentage is but you carry some fat around your waist hence the lack of a six-pack showing. If you pinch the fat around your waist with your thumb and index finger you will either be able to grab a thin layer of fat between your fingers or a thick layer resembling the spare tyre look.
Hypothetically speaking one more time lets say you know your body fat percentage and have a reading of 20 percent. That will work out you having 40 pounds of body fat on your body. That means you have a lean body mass weight of 160 pounds. To be able to see your six-pack you will need to get your body fat percentage in to the single figure territory. So in this case that would mean a drop of 22 pounds of body weight. That would take you to a new body weight of 178 pounds with a lean waist and an awesome six-pack.
A lot of men can’t get their heads around this because they are scared of losing muscle size and strength. Once you are lean and look more defined your muscles will look a lot bigger than they were with more body fat surrounding them. Also if you eat a proper balanced diet with plenty of good fats your strength shouldn’t decrease either.
In summary getting lean to show off your six-pack without losing weight is impossible unless you have the gift of gaining muscle at the same time. In the example above our friend would have to lose 22 pounds of fat and gain 22 pounds of muscle at the same time in order to remain the same body weight and achieve six-pack abs.
Are you confused about what approach to take?
Friday, March 11, 2011
Foods To Avoid If You Want A Six Pack
Anything containing sugar needs to be avoided, it is highly addictive and highly detrimental to health and fat loss goals. It is important to teach yourself to become a sugar detective by knowing how to read food labels.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better.
People typically start their day with store bought fruit juices that are high in sugar, they have very little health benefits linked to them because they have been pasteurised. Even if you drink freshly squeezed fruit it is still a high sugar drink, if you want to lose weight you could be making it very difficult for yourself because of the blood sugar response and the release of fat storing hormones associated with consuming sugar. All types of carbohydrate foods once eaten are sugar in the body. Carbohydrate rich foods are mainly non-animal foods.
Excess sugar consumption will eventually affect every organ in the body; it creates an acidic environment within the body and minerals from teeth and bones are used to rectify the imbalance. Long-term abuse leads to decay and weakening of teeth and bones because of all the calcium being taken out of them to protect the blood from the acid state.
If you want a six-pack and reduce fat avoid sugar especially artificial sweeteners found in processed foods and drinks. Always check the labels. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better.
People typically start their day with store bought fruit juices that are high in sugar, they have very little health benefits linked to them because they have been pasteurised. Even if you drink freshly squeezed fruit it is still a high sugar drink, if you want to lose weight you could be making it very difficult for yourself because of the blood sugar response and the release of fat storing hormones associated with consuming sugar. All types of carbohydrate foods once eaten are sugar in the body. Carbohydrate rich foods are mainly non-animal foods.
Excess sugar consumption will eventually affect every organ in the body; it creates an acidic environment within the body and minerals from teeth and bones are used to rectify the imbalance. Long-term abuse leads to decay and weakening of teeth and bones because of all the calcium being taken out of them to protect the blood from the acid state.
If you want a six-pack and reduce fat avoid sugar especially artificial sweeteners found in processed foods and drinks. Always check the labels. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones.
Monday, March 7, 2011
Acai Berry & Weight Loss
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
Thursday, March 3, 2011
A Word About Snacks For Dieters
A safe way to introduce snacks to your diet!
Some people do great eating snacks between meals and others not so great. It doesn’t take an expert to tell you that you would instantly take a u-turn in your rate of progress if you snacked erratically.
My advice is this; if snacking is something new to you and you are keen to speed up the metabolism, try eating frequently. I would recommend trying a mid morning snack first. This is a safer way to introduce you to eating frequently because it will help speed up the metabolism for the day ahead better than just having a mid afternoon snack. Remember consuming most of your calories in the first of the day will do more for your metabolism than putting off eating till the back end of the day.
It is also important to remember that eating good quality foods and nutrients for your main meals doesn’t give you the right to snack on bad calories. I’m talking about the kind you find in processed foods and most convenient food outlets. Don’t think for a minute that good meals will cancel out bad snacks, maybe now and again but definitely not everyday!
I know as much as anyone else that easily available junk food can be testing on our temptations even at the best of times. It is easy to feel helpless and our willpower torn to shreds as we go about our daily business.
Don’t worry because there is some good news. All you need to be is organised and follow some simple guidelines.
1. Plan what foods you are going to use for snacks.
Tip: Choose just two foods, a protein food and a carbohydrate food and always carry them around with you so you don’t get stuck when you need something to eat.
2. Only eat natural foods.
Tip: Try not to eat anything with multiple ingredients i.e. processed bars etc. For example try fruits and nuts/seeds or nut butter.
3. Keep your eye on the clock.
Tip: Do not eat snacks sooner than 2 hours before your last meal. If it is approaching 4 hours since your last meal you will need to eat something to keep the metabolism ticking optimally.
Experiment with what works best for your body in regards to how often you need to snack and the response it has to the rate of your progress. For instance are you making progress with just a mid morning snack or do you need a mid afternoon snack as well?
A safe way to introduce snacks to your diet!
Some people do great eating snacks between meals and others not so great. It doesn’t take an expert to tell you that you would instantly take a u-turn in your rate of progress if you snacked erratically.
My advice is this; if snacking is something new to you and you are keen to speed up the metabolism, try eating frequently. I would recommend trying a mid morning snack first. This is a safer way to introduce you to eating frequently because it will help speed up the metabolism for the day ahead better than just having a mid afternoon snack. Remember consuming most of your calories in the first of the day will do more for your metabolism than putting off eating till the back end of the day.
It is also important to remember that eating good quality foods and nutrients for your main meals doesn’t give you the right to snack on bad calories. I’m talking about the kind you find in processed foods and most convenient food outlets. Don’t think for a minute that good meals will cancel out bad snacks, maybe now and again but definitely not everyday!
I know as much as anyone else that easily available junk food can be testing on our temptations even at the best of times. It is easy to feel helpless and our willpower torn to shreds as we go about our daily business.
Don’t worry because there is some good news. All you need to be is organised and follow some simple guidelines.
1. Plan what foods you are going to use for snacks.
Tip: Choose just two foods, a protein food and a carbohydrate food and always carry them around with you so you don’t get stuck when you need something to eat.
2. Only eat natural foods.
Tip: Try not to eat anything with multiple ingredients i.e. processed bars etc. For example try fruits and nuts/seeds or nut butter.
3. Keep your eye on the clock.
Tip: Do not eat snacks sooner than 2 hours before your last meal. If it is approaching 4 hours since your last meal you will need to eat something to keep the metabolism ticking optimally.
Experiment with what works best for your body in regards to how often you need to snack and the response it has to the rate of your progress. For instance are you making progress with just a mid morning snack or do you need a mid afternoon snack as well?
A safe way to introduce snacks to your diet!
Sunday, February 27, 2011
How Top Dieters Lose Fat & Weight Fast
The top dieters have a clear idea of what they want. This ranges from the way they want to look like to how they want to feel once they have achieved their goal.
The most successful dieters decide how many weeks/months they want to achieve their goal in and set their minds to achieving it.
The dieters that get the quickest results know the exact reasons why they want to achieve their goal and then use the reasons to motivate themselves.
The dieters who seem to effortlessly lose fat are all familiar with the obstacles that could potentially stop them from achieving their goal and set about avoiding them at all costs.
You need to have substance, clarity and a clear-cut plan of action towards your goal. No one is going to get out of this world results plodding along at their own pace without any direction.
Here’s how I do it and countless others who have achieved amazing results in the shortest possible time. If you are not seeing results after 10 days then you need to change something. In my opinion if you don’t feel or look any different after following a certain approach for 10 days then you must be doing something wrong or not trying hard enough.
Divide your timescale into 10-day cycles and assess your speed of progress every 10 days. The more you do this the more you will become in tune with what works for your body and what works against it. You eventually end up with your very own blueprint for fat loss.
The most successful dieters decide how many weeks/months they want to achieve their goal in and set their minds to achieving it.
The dieters that get the quickest results know the exact reasons why they want to achieve their goal and then use the reasons to motivate themselves.
The dieters who seem to effortlessly lose fat are all familiar with the obstacles that could potentially stop them from achieving their goal and set about avoiding them at all costs.
You need to have substance, clarity and a clear-cut plan of action towards your goal. No one is going to get out of this world results plodding along at their own pace without any direction.
Here’s how I do it and countless others who have achieved amazing results in the shortest possible time. If you are not seeing results after 10 days then you need to change something. In my opinion if you don’t feel or look any different after following a certain approach for 10 days then you must be doing something wrong or not trying hard enough.
Divide your timescale into 10-day cycles and assess your speed of progress every 10 days. The more you do this the more you will become in tune with what works for your body and what works against it. You eventually end up with your very own blueprint for fat loss.
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