Archive for May, 2010
Can a pencil and spoon really be all that you need
Posted by: | CommentsJust been reading an interesting little book 59 Seconds: Think a Little, Change a Lot from a well known British Psychologist Professor Richard Wiseman.
As you all know there is a lot of fluff out there when it comes to personal development especially when it comes to diet and fatloss. What the Prof has done in this book is to look at scientific studies that have actually been proved to work and explain the reasoning in Under a Minute .
It’s well worth reading.
There are a few tips that are directly related to weightloss. Here’s what he recommends:
1. Keep a food Diary
Write down everything you eat during the day. No surprise that this works the sheer fact of knowing that you are going to have to write it down in your diary can be enough of an incentive not to eat that chocolate bar. It’s what we’ve always recommended in Four Week FatLoss but from the other direction we recommend that you plan what you are going to eat for the week ahead of time and stick to that.
2. Beware of Large Crockery
When you use bigger plates and serving spoons you end up eating a lot more. A study showed that using a bigger serving spoon resulted in 13% more ice cream being taken and a bigger bowl a whopping 31% more. If you use big spoons and big bowls and plates at home – you’re in BIG trouble.
You might not want to get a new set of crockery, however if you seriously want to change your life then it’s a relatively easy change to make.
There are a few more tips from the book that I’ll tell you about in my next post.
Let me know if either of these make sense to you and if you need to or are going to make any of these changes.
Matt Lovell
Fatloss exercises – This is an awesome book
Posted by: | Comments
I was e-mailing one of my clients the other day who was going away on holiday and wanted some exercises he could do in his hotel bedroom.
This is the book I told him to get Convict Conditioning.
You can't get much better than Convict Conditioning, it's a CLASSIC. As you know I like to keep my finger on the cutting edge however sometimes OLD SCHOOL works the best.
These are great fatloss exercises.
If you are anything like me just reading the information on the sales page gives me goose bumps.
Check it out and read the sales page and let me know what you think
Matt
Bryn Weekly Fat Loss Plan Review
Posted by: | CommentsCan 51 Year old Dave inspire you to fat loss success?
Posted by: | CommentsEmail received form Dave
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Subject: RE: Is this what's stopping you?
Hi Matt
Thanks for the opportunity to speak to you.
My aim originally was to become more healthy and lose a bit of weight. As I have a good sporting background I felt that I could achieve my modest outcomes without your help hence I did not subscribe to your program.
Last October I was
- 14st 8lbs
- with 26% body fat.
- BP 146 /91.
- Waist 38 inches.
On April 1st this year
- 11st 10lbs
- with 10% bodyfat.
- BP 131/81.
- Waist 31inches.
As you can see great results.
I feel that the results were primarily due to eating lots more protein (150g a day), reducing carbs to a bowl of porridge a day, nothing sugary and regular exercise (alternating between weights and cardio over 6 days a week)
I am now attempting to maintain my achievements and have reduced my training to 3 days per week. Food intake is pretty similar though. My new target is to stay the same for 6 months with the emphasis on body fat levels / energy levels.
I have been amazed at the results that I have got just from the information gleaned from your e-mails and Q & A s sessions. I do also read your articles in the health Mags on offer.
All of this has been witnessed by my work colleagues and relatives and they too have accessed your web site. Some have told me that they have actually subscribed to your program as they feel they need the motivation to succeed.
You have been a great help and I see people getting results doing similar things to what I was doing (perhaps not as committed as I was).
If I "come off the rails" I may well subscribe to the program myself but as yet I am feeling quite comfortable with myself and the input that you have provided. Thanks for you knowledge and experience and can I wish you all the success in the future. Maybe you can change the shapes and mentality of society as we know it before its too late.
Dave (age 51)
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I'm thrilled when I get messages like that and Dave has not even purchased anything from me, just being a part in helping him change his health and well being is reward in itself.
If you're as disciplined as Dave is then act on the tips that I send out to you, if you need a bit more motivation and support then sign up and we'll help get you moving in the right direction.
Matt
Vegetarian fat loss – Will this work for me?
Posted by: | CommentsOn 22 Apr 2010, at 16:20, Rahul wrote:
Hi Matt
I am a vegetarian who doesn't eat any, meat, fish or eggs. Will you still be able to produce an effective plan for me?
I exercise 3-4 times a week, and take a protein supplement, yet have always been unable to remove the "tyre" of fat around my stomach!!
Rahul
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Date: Fri, 23 Apr 2010 08:15:19 +0100
Hi Rahul
Yes we can sort out a plan for you.
Just because you are a vegetarian doesn't mean you have to be overweight for the rest of your life.
- What type of protein supplement do you use?
- I assume you eat milk products?
- What do you think are the prob foods that have contributed to your weight gain?
Gavin Allinson
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On Fri, Apr 23, 2010 at 12:24 PM, Rahul wrote:
Hi Gavin, thanks for your reply.
Yes milk products are fine. I take a whey isolate supplement when working out. Also flaxseed capsules when I remember too!
I try to avoid products that are high in fat, but acknowledge that carb heavy foods probably make up a large proportion of my diet, although I do try and control these too. So eating less bread (lunches) and replacing them with wraps as an example. I will probably have pasta twice a week. i have tried also to increase my soy food intake too.
I have never been able to have a truly flat stomach and have pretty much given up on the idea. If you think you guys can help I am would give it a go and sign up.
Rahul
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Date: Fri, 23 Apr 2010 13:48:27
Ok Rahul
With some tweaks of what you are eating allied with the training we can help you lose this fat.
What I suggest is you read the document go through the plan and then when you work out your weekly meals send us what you would eat normally/that fits into the plan, and either Matt or I will tweak what you come up with.
It's mostly animal protein based currently but if we do this specially for you ( it will be a bit of work) then we will have a seperate vegeterian meal plan that can be used for other people.
best regards
Gavin
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On Wed, Apr 28, 2010 at 10:38 PM, Rahul wrote:
Hi guys
I have modified the plan slightly to fit in with a few things specific to my life at the moment. I realise it probably wont be as effective but I hope it will help me to achieve weight loss.
I get up every weekday morning and study for an hour. At the moment this is a requirement I need to fulfil. I know this is the most effective time to exercise, but hopefully I can put in the extra work into my evening sessions to compensate somewhat. Also my evening exercises are done straight after work (gym is next to work, and football is at 6pm every wednesday). So I have scheduled my final meal after my evening exercise. Is this ok?
I have tried to be as creative as I can considering my strict vegetarian diet. What do you think?
The entries in red, I am slightly unsure of and need advice. I am struggling for a breakfast option. Alpen, with yogurt and milk, along with a glass of orange juice is what I currently have. Also these are currently the times I have my protein shakes. Is this ok?
I have had to put quite a lot of quorn products in as a meat substitute, and was wondering if you knew of any other effective substitutes. Just to add some variety. How about things like Quinoa or Pinto beans? I know they are high in protein but may also have a carbohydrate content…
Thanks in advance
Rahul
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Date: Tue, 4 May 2010 15:57:25 +0100
Subject: Re: Do you know why diets don't work?
Hi Rahul,
Apologies not sure if either Matt or I got back to you on this. We did talk about it.
Re am exercise go to bed 30 minutes earlier and get up and do a quick 20-30 min interval session, it will wake you up fast and you will do better on your studying as you will be alert and alive.
If you exercise at 6pm with football I would still go out at 9 PM and do something for 30 minutes, we are only talking about doing this for a short period of time it is not for the rest of your life.
There are carbs in quorn so keep this in mind when calculating the carbs from veggies you are going to have.
Quinoa and pinto beans are good when you are on maintenance but not on fat loss.
For breakfast options the alpen and orange juice is a definite NO NO you can have savoury meals for breakfast left overs from your evening meals I often do that.
Add some cottage cheese, protein powder and a few ice cubes, psylium husk powder and blitz it in a blender to make a really thick filling shake for breakfast. I love them.
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On Tue, May 4, 2010 at 9:02 PM, Rahul wrote:
Hi Gavin
Thanks for getting back to me, I was about to email to follow this up today.
Ok I will get up before my study period and go for a run. I am pretty motivated to achieve this weight loss.
Didn't know about the carb content in quorn so will keep that in mind. I looked up the psylium husk powder and it seems this is a effective remedy for constipation. Is this going to help me with the weight loss aspect?
I have tried to co-ordinate my use of protein shakes and creatine to increase my lean muscle, according to what I have managed to find out on the web. Theory being that lean muscle helps to burn fat and obviously to look a bit better. Am I using these effectively?
I managed to sprain my ankle ligaments last Wednesday running home from work, thankfully the x-ray showed no fractures. I'm hoping I can start exercising again next week, but am going to adapt the eating plan staight away to help me adjust to the changes ahead.
Many thanks
Rahul
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Gavin Allinson to Rahul,
May 5 (7 days ago)
When you get up do your exercise if you have got a bad ankle you can still do upper body exercises, push ups you can do them with your bad ankle of the floor, one legged squats you need to get creative.
I've got a broken hand at the moment so am having to be resourceful myself!
Don't do too much running do more body weights at home.
Likewise the cross trainer it's better to work harder do,ing weights for 30 min, aim to do 12-15 reps and move onto another machine, keep moving, sweat loads.
Dont have the honey in the shakes
1 tsp creatine is enough each day
In the evenings you can drop the shake if you are having a meal after you train.
Redo your plan and resend
thanks
Gav
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On 5 May 2010, at 22:36, Rahul wrote:
Hi Gavin, made some modifications to my plan, what do you think? Not sure if I can stomach the rich brekkie you suggested, so how about a handful of almonds and walnuts?
I started to introduce honey into my post workout shakes to create an isulin spike. According to my research this helps the body absorb creatine and protein much quicker. If you say its a bad idea I will remove it. From reading around just now it appears a lot of people use dextrose to achieve the same effect, maybe this would be better?
Many thanks
Rahul
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Date: Thu, 6 May 2010 08:15:25
Only have the evening shake on the days when you have heavy sessions like the 90 min circuit training
When the sessions are lighter like 25 mins you don't need the shake.
You are right about the insulin spike but you are wanting to lose weight here so avoid the honey for now ( you need more than one spoonful to create a spike anyway)
Surely there must be some days eg on the weekend when you can train later on and eat earlier. This will make a difference.
Food looks good now can you get some fibre into the shake.
Gavin Allinson
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On Thu, May 6, 2010 at 10:15 AM, Rahul wrote:
Ok I will ditch the honey for now, and drop the shake on those particular evenings.
I can swap the weekend excercise and evening meal easily so yes I will amend my plan. As for the fibre I will purchase some psylium husk powder.
After doing some more reading it seems this adds volume to the shake and helps to make you feel fuller.
Seems like I am ready to go!
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