LIGHTING YOUR METABOLIC FIRE

 I want you to do yourself a favour.This is really important.The next time you encounter someone or something telling you how to light, stoke, or jump start your metabolism PLEASE cover your ears, ignore, even run.

You can make an exception to this rule, but only if it’s me and like usual I’m poking a stick.

We can actually speed up your metabolism but not in the silver bullet like way the media depicts.

One claim is that eating 6 small meals over 3 larger meals provides the effect of adding kindling to the fire in your belly which keeps the metabolism blazing.

Stop.

Breathe.

Think about it.

It’s RIDICULOUS.

Over coming weeks I will be exploring meal frequency and whether science can defend the individual fireplace inside of us.

I hope I haven’t made it to clear where I stand.

Andrew

SALT IS EVIL

WARNING- This following does not apply to you if you have a pre-existing medical condition that warrants the reduction of sodium.I love Salt!

I love salt even more so than anything sugary or any chocolaty treat.

If you ask me life is a miserable existence without salt.

Salt is possibly nature’s greatest and most commonly used flavor. In my mind far to many people deprive themselves of it unnecessarily. Salt can certainly increase certain health risk, particularly high blood pressure, but moderation and a ‘healthy’ lifestyle will likely reduce any damage. I’m not saying go crazy, although I am wanting you to rethink your opinion.

In Australia we have a ‘suggested dietary target’ of 1600 mg. However, recent research suggests that the range for average populations should be between 2,645 mg to 4,945 mg. This amount was associated with the best cardiovascular and mortality outcomes. Intakes BOTH below 2,645 and above 4,945 are associated with increased mortality risk. Those who critiqued the research called into question the scientific basis for sodium reduction and deducted that good health and good blood pressure can be associated with much higher levels of sodium intake than we are currently recommended.

On a personal note I find it nearly impossible to keep my sodium intake below 3,000 mg. To me sodium reduction makes little sense and it’s not very practical. In fact, I actually recommend to all my clients to use salt within reason as a way of flavoring food. Salt has does not consist of fat, carbohydrate or calories so it will not make you gain body fat.

Moderately salt your meats, maybe even add a little soy sauce to that stir fry. Salt can enhance the value of your food and IS necessary.

Salt has quite an underserved bad reputation.

Don’t say anything bad about my favourite little brother, I’ll be listening.

Andrew

Graudal, N., et al. Compared with usual sodium intake, low- and excessive-sodium diets are associated with increased mortality: a meta-analysis. Am J Hypertens. Apr 26, 2014

POTATOS ARE EVIL

I bet you’ve been told it a million times before.“Don’t eat potatoes, they’ll spike your insulin levels and cause you to store more fat.”Unfortunately, I once preached it myself.

I’ll even go as far as saying that you’ve been misled by the uniformed.

For those of you unaware Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. High GI foods have often been labelled as having a negative effect on a number of health markers.

High GI foods that we are told to stay away from include potatoes, rice, pasta, bread, sugar, bananas and watermelon.

However,

What is often forgotten is that combining foods of different GI’s, and/or adding in protein and fat can dramatically lower the GI.

In one particular study a high glycemic potato was consumed in a meal and without. When consumed in a meal containing proteins and fats the meal was low GI. The researchers concluded that individual food GIs are worthless when trying to determine the GI of a mixed meal.

The GI of food is relevant if you were to consume a Coca-Cola on its own. If you wish to eat your beloved potato have it in a mixed meal like you were going to anyways.

The potato has been horribly mistreated.

Hopefully you didn’t hear it from me.

Andrew

WOULD YOU LIKE TO LIVE LONGER?

Did you know that the number one measurement that dictates your life expectancy is your body composition?Body composition is the ratio of lean mass to fat which can be calculated by performing a simple test that determines one’s body fat %.I’m going to state the obvious here but there is a positive correlation between a higher body fat % and death.

It may be you are motivated by not wanting to die young like your parents, wanting more energy to play with your children, preventing disease, and the development of a lifestyle that is sustainable so you can be the best version of you.

It’s really important to fuel our bodies with quality foods.

It’s even more important to not be obese.

AndrewWe need to manage our calorie intake in combination with eating quality foods.I promise you; just eating ‘healthy’ foods will not cut it.

Maybe you want to look your best.

You may be motivated by a toned beachside bikini body, improving self-confidence, being that dream beautiful bride, the removal of that unwanted body fat around the legs and hips, or truly loving your reflection in the mirror.

Again, I think we can all agree losing a bit of fat and creating some muscle tone is going to provide you the solution.

Regardless of whether you want to live longer or look hotter dropping body fat % is going to get you there.

I’m not going to lie. Making any transformation is challenging, results certainly won’t come overnight. Without the correct exercise/nutrition program, having the ability to stay committed long term and being able to assess what your hormones and metabolism are doing its likely you will struggle.
For the best results hire an experienced coach.

JUST FYI- LOW CARB

I discussed this in detail the other day and decided it was important enough to deserve a summary.

In the world of weight loss what works best for us is unique to our own. Low carb diets can be effective for improving body composition and health. Those coaches who continue to deny scientific evidence will have us believe that going low carb provides a metabolic advantage for fat loss compared to a non-low carb approach. Their approach may get you results, however, it will do so no faster than any other approach where protein intake is kept high enough and a consistent calorie deficit is sustained.

YOUR HEALTHY IS NOT MY HEALTHY

Each day new clients tells me they are eating “healthy.” A client may explain that they eat a lot of fruit, vegetables, lean meats, gluten free, no carbs, you name it. I even get told that my nutritional services won’t be required!I reply by asking my new client why they are overweight, or why they don’t have the toned abs and legs of their dreams.Often my new client doesn’t know how to respond.

The reality is that just because you eat “healthy” it does not mean you will lose weight.

Overriding all, if you eat more calories than you burn you WILL put on weight. Everyone defines healthy eating differently, and it is very easy to overeat on a “healthy” eating plan. To ensure success you need to understand how many calories are in each meal you eat. Just making the change to “healthy” has no magical weight loss properties.

If you aren’t tracking calories you’re fiddling in the dark.

Andrew

IS UNDER-EATING KEEPING YOU FAT? #2

Earlier this week I posted IS UNDER-EATING KEEPING YOU FAT? Please go back and read the article now if you have not already. I received a number of messages from surprised responders asking “is that me?” I thought I would cover a little more information.From my experiences with clients I’ve found the most common under-eaters to be those who have very active jobs such as waitresses, nurses and even teachers. They passively exercise throughout the day and are unaware of the extra food they need to consume.The other population who also struggle to eat are cardio queens. The cardio queen will typically be exercise-obsessed. They frequently use the gym for its treadmills, bikes, and classes. They may spend 2 or more hours slaving away each day. They often have minimal muscle tone and feel unrewarded for their effort.If you are one of these 2 populations, appear to be doing everything right and can’t seem to lose weight, it’s time for a rethink. Just by adding a little more quality food, clients tend to have more energy, start losing weight again and are able to build muscle mass. A great coach who understands nutrition could really change your body. He/she will provide you with an accurate calorie intake and start your journey to those toned thighs and abs you deserve.I’ve provided a meal plan just to give you an idea of what 1500 calories looks like. This program would be for a 70kg sedentary female looking to lose weight and training 3x a week. If you have a very active job and/or train many hours a week you may need to multiply the food on this meal plan by almost 2!Let me know.. is this you?Andrew
meal plan 1

 

 

ARE YOU WILLING FOR WILL POWER? #1

A powerful will comes when you want something bad enough. If you’re struggling with that tempting late night bowl of ice cream try writing down:
1. What you want.
2. When you want it (be realistic).
3. Why you want it.

4. How you’re going to do it.
Do this in extensive detail. Try to unearth as much emotion related to your ‘want’ as possible.SUMMARISE AND STICK IT ON YOUR FRIDGE DOOR.

Otherwise, you can hire a quality coach who will take you through this process and motivate you on a weekly basis.

PRO PROTEIN #2

Protein is more filling than both carbohydrates and fats.By consuming a high protein diet we are left fuller for longer and our hunger can be blunted for hours.A recent study compared common protein sources to determine which was the most filling. The study found that the food with the greatest hunger suppressing effect was whey protein powder.

A word of warning, we must not confuse hunger with appetite. Hunger is the mechanism that makes sure that your body gets the fuel it requires to function well. Appetite is desire for food because it is appealing. Unfortunately, eating more protein will not stop a ravenous appetite. Those cravings for ice cream, chocolate and other treats are going to require a little more will power.

Transformation Tip- I tell my clients who are having trouble controlling their hunger to consume 60g of protein from whey protein powder before 11am. Those who follow this protocol often report eating less frequently and when they do, in smaller portions. I like to blend a banana, natural cacao protein powder, a little skim milk and ice to make a delicious breakfast or mid-morning shake.

Andrew

PRO PROTEIN #1

Protein has 4 calories per gram.

However, the body requires more energy to break down protein than carbs or fats.

When we take into account this excess energy expended the actual calories per gram is closer to 3.

Let’s compare an average female who eats 15% of her food as protein to her friend who eats 40% protein. The friend can eat almost 100 calories more throughout a day and have an equal energy balance.

Andrew

“SO… I’M NOT EATING CARBS”

That’s interesting.What were the factors that lead to this decision (In my most serious consulting voice? So you read ‘Celebrity Goss Magazine’s’ article on Kim Kardashian losing 10kg by removing them from her diet? Clients and I frequently visit this conversation. No. Not Miss Kardashian, but low carbohydrate diets. You may expect it grow old, rather I anticipate and look forward to these conversations. I’m a real believer that education provides the empowerment needed for change. You’re probably beginning to understand that I hold little love for low carbing. Let me explain. For reference I consider a low carbohydrate diet to be less than 20% of ones ratio of foods. Carbohydrates are our primary source of energy. When they removed from our diet we are forced to use dietary fat as fuel. Common side effects of carb restriction may include muscle loss, dehydration causing scale weight fluctuations, feeling slow or foggy and lethargy. Some people even develop a strange body-odor. Remember that kid at school who brought boiled egg sandwiches and stunk out your entire classroom? In some cases if carbs are severely reduced we can even miss out on essential nutrients.Not eating carbs is a real inconvenience. Try ordering low carb at an Italian restaurant for your friends’ birthday. Snacking can be difficult when you no longer have the option of grabbing a sandwich or piece of fruit on the run.

Both fluff media and low carbohydrate proponents will have us believe there is an advantage to the low carbohydrate diet. There may be a very small advantage, but not to the extent or for the reasons we are often lead to believe. We are told about a ‘metabolic’ advantage, a positive effect on insulin management, and other glorious magic. I’ll be discussing some of these claims, although they are topics in future articles.

My clients get amazing results eating carbohydrates. In my experience results come at exactly the same rate as its low carb counterpart. I’ve tried and tested low carbs. Please don’t cull a food group. I mean, you can if you want, but it’s a real lifestyle sacrifice and completely unnecessary.

Andrew

IS UNDER-EATING KEEPING YOU FAT?

I often get asked who I enjoy training more, males or females.I’m not one to ever shy away from a challenge, so my answer, females.

You’re going to have to forgive the stereotype so early in our communications,
Let me explain.
People fit into 2 categories, over-eaters and under-eaters. Both have trouble losing weight equally. Believe it or not, I actually spend more time asking clients to increase the quantity of their foods rather than decreasing.That’s absurd right?

Back to my stereotype, women tend to have an underlying belief that eating less will result in losing more weight, men are more commonly overeaters. Women generally hold greater obsession with weight often resulting in drastic and dramatic ways of losing. Unfortunately a lot of methods only result in short term success. In many cases various low calorie diets similar in nature are followed for years. The scary thing is that these diets probably never even worked. They certainly didn’t get them any closer to that toned bikini body in their dreams. It makes it very easy to understand why people give up so easily.

Can you imagine the reaction when I ask one of my new under-eating clients to eat more? Thing is, it’s over 50% of my females. I love my job. One reason being the watching of a light bulb moment as client education becomes new hope.

For years this person may have been starving themselves at 1200 calories a day. I’ve even had clients tell me they’re eating as little as 500 calories a day. I may be looking to bump them up over 1700 depending on exercise and lifestyle factors.

It hurts. For years you may have been working your butt off wondering why it’s not working.

When limiting yourself to such extremes you’re starving yourself excessively. The body is very smart and begins to make efficiency cuts. This process is a subconscious decrease in physical activity and results in slowing of the metabolism. You won’t notice, but you will move less conserving much needed energy. Running optimally you may burn 1700 calories a day at rest, after years of dieting you may burn only 1300. What this means is that if you want to continue losing weight you have to cut more and more calories.

We need to fix that!

A study was completed on Biggest Loser contestants in which they calculated the average metabolic slowdown was about 800 calories post competition. If we are to avoid this metabolic slowdown it is necessary to lose weight slowly.

I see this mistake made every single day. I attribute a lot of my coaching success to the addition of just a little quality food.

If you are an under-eater you’ll be getting more information in future posts.

Andrew

WHY CAN’T I LOSE WEIGHT?

A question I get asked on a daily basis. Over the coming weeks I’m going to explain exactly that. Doing so, I’ll simplistically discuss the latest science and draw on my experiences behind successful weight loss and body transformation.

You’re probably not aware of this, but the reason you have been unable to make your desired change can be discovered in 1 of 4 categories.

Programming
Compliance
Metabolism
Hormones

When first consulting a client we partake an investigation into the past and present, providing solutions for the future. Together, by categorising your problems/mistakes we break down step by step why you don’t have the health and body of your dreams. It may surprise you that frequently all 4 categories are flagged. Unfortunately, we somehow manage to get everything wrong.

I wish to provide you the best, most up to date and accurate advice, explained in your language.

I want to hear from you. Please feel free to post or message me any questions. If I don’t know the answer I’ll do the research for you. I’ll possibly even make it the topic of an article.

Andrew