When someone decides to lose weight, they typically remove carbohydrates and fat from their diet, without fully understanding the important role both these macro nutrients play. Carbohydrates and Fats are main energy sources for the body. If you are incorporating exercise into your regime, in order to burn more calories you need energy, without eating correctly you will feel tired, your performance will be lower and you will not burn a good amount of calories. Fat keeps your skin and hair healthy and also helps the absorption of vitamins A, D, E, and K, the so-called fat-soluble vitamins. Furthermore, fat fills your fat cells and insulates your body to help keep you warm. An ideal intake is to consume each type of fat daily - Mono-saturated, Poly-unsatueated and Saturated (quantity is dependant of your fat target). Remember too much saturated fat can increase your cholesterol and this is typically the fat that is over consumed by people on a daily basis. It is worth noting that although health magazines continually promote coconut oil, it is still a saturated fat. We once had someone come to us confused why her cholesterol was significantly high but she was healthy and fit? It turned out she was having a tea spoon of coconut oil in every cup of coffee consumed! On an average day she was consuming 5 cups of coffee with a saturated fat intake of around 30g. On top of this she had a high intake of saturated fats from her diet. In comparison you may have heard of trans-fats, these are unhealthy fats that form when vegetable oil hardens in a process called hydrogenation. Hydrogenated fats, or "trans fats," are often used to keep some foods fresh for a long time. Trans fats are also used for cooking in some restaurants. They can raise LDL cholesterol levels in your blood and also lower your HDL (good) cholesterol levels. Trans fats a`re used in packaged foods and restaurants, and also appear in foods such as pastries, cakes, biscuits and fast foods When reading food labels keep an eye out for foods made with hydrogenated and partially hydrogenated oils (such as hard butter and margarine) which can also contain high levels of trans-fatty acids. When you embark on a weight or fat loss plan, you should always have your macros calculated for you from a professional nutritionist, personal trainer or dietician. Online calculators do not ask for enough data for calculations to be accurately performed in line with what you want to achieve. This recipe is primarily aimed at people who follow a keto-genic diet or are following macros based on their body type (endomorph) where they are consuming low carbs, moderate protein and high fats. The fat content for this recipe is saturated, therefore you should make sure the remainder of your fat intake for the day is from mono / poly unsaturated fats. If you want to increase the carbs on this recipe swap out the coconut flour for oat flour. This will also lower the fats. Crepe 4 Eggs 1 tbsp Coconut Flour 1 tbsp Coconut Oil 1 tsp Vanilla Essence 100ml Water Topping 100g Strawberries, Rasberries and Blueberries Sprinkle of Icing Sugar 1. Add all crepe ingredients to a blender and blend until fluffy. 2. Pre heat frying pan with several sprays of low calorie cooking spray. 3. Cook Crepes, then transfer to plate. 4. Place fruit in the centre, and wrap the crepe to your preferred style. 5. Dust with Icing Sugar, and drizzle with any juice from the fruit. This Recipe makes 2 servings Per Serving 315 Calories 15.2g Protein 4.2g Carbs 23.4g Fat 6.5g Fiber Another great topping would be a sliced banana topped with Sweet Freedoms Low Calorie Choc Shot sauce.
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It's just past midnight and I am all prepped and ready to start back on plan! Macros calculated, training schedule sorted, MFP updated, all I have to do is my own personal check in tomorrow and I am all set.
The goal is to improve my fitness level for climbing Kilimanjaro on the 14th of October this year and to down size my physique to around what I was when competing in bikini. Many people have asked me why I want to lose the muscle I spent hard trying to achieve, and there are several reasons. In my opinion anyone who works out excessively for aesthetics, obsessive over aesthetics or competes within aesthetic based competitions suffer from 'Body Dysmorphic Order' (BDO) - whether they want to admit it or not. Hands up I suffer from it. When I lost my weight I hated being skinny fat, then when I started competing in bikini, I aspired to look like the figure girls, when I managed to step up into figure I started to become aware of how vocal people were about how I looked. It doesn't matter how strong you think you are, when people say nasty things it completely knocks your confidence. I have went from someone who posted daily selfies of my physique to rarely posting any. My physique was also starting to affect my business, I noticed a great deal of female Nemesis clients who enquired about working with us, started to put on their questionnaires that they liked my bikini look, but they didn't want to look too muscly like me. We also had to start using more of Sharon's pictures in our marketing campaigns as oppose to mine to attract a diverse range of clientele. When your physique starts affecting your business then something has to be done. Our target clientele isn't just coaching people who are doing bodybuilding they only account to less than 10% of our client base. Ninety percent of our clients are after a healthy, sustainable approach to dieting and nutrition and to look lean and healthy - they don't want to look shredded, bulky and muscly. As online trainers we are our marketing tool, and in order to grow the business I had to change. It may be a coincidence that our business this year has went through the roof, now averaging in at over 40 clients per month with a waiting list most months, understanding your target audience is a key success factor in business growth. More over, I started to find it difficult to fit into tailored clothes, and given that I work in a male dominant environment wearing body con figure hugging body-con dresses in an office environment does project a certain type of image, and also attracts negative attention from female colleagues. Over the past 12 months I have ripped up the rule book, I have started doing everything you shouldn't in order to reduce my muscle mass.... eating my post workout meal a lot later, training fasted some days, increasing cardio, and cutting out all supplements. My body fat has remained around 16-19% which I am pleased about, and I have started to receive compliments again about my physique. It is an ongoing painful process - especially when I despise cardio, and I am still suffering from a knee injury, but hopefully come October I will be back to my bikini frame. There are two types of people, those who exercise on holiday and those who don't. I enjoy exercising and a holiday is about doing enjoyable things. Just because you are in a different country or location does not mean that you have to ditch your routine.
When I go on holiday, nothing is off the menu, therefore continuing my exercise regime on holiday is a perfect balance to offset those additional calories consumed. There is nothing worse than coming back from holiday and feeling bloated and 10 lbs heavier. The common excuse people use is that the hotel gym is rubbish and there is no point due to the lack of equipment. A workout is as intense as you make it, and there really is no need to be following a rigid training program or muscle group split. In my opinion 30-40 minutes of HIIT and Giant Sets is a great way to keep your fitness levels up, with a good calorie and fat burn. At the moment I am on my 2-week break from uni before I start my final semester for my Masters Degree. What better way to spend the break than in the obese capital of the world America, surrounded by big plates of food? Every morning I make the point of doing a 45 minute workout, and I try to swim periodically throughout the day as an additional form of calorie expenditure and also to cool down. I have pulled together some workouts which are great for hotel gyms, and there shall be demonstration videos on our Instagram Page shortly @nemesispersonaltraining. Typically hotel gyms lack big weights, squat racks and machines.... but you can get a fantastic workout using minimal equipment. Low weights, High Reps, and reduced rest periods. Workout 1 5-10 Minute Warm up on Cross Trainer (or bike/Treadmill) followed by suitable stretches. 3 Circuits x 14-18 reps, 60s rest Standing DB Shoulder Press Standing DB Side Raises Standing DB Front Raises 4 Minute Treadmill HIIT 30:30 3 Circuits x 14-18 reps, 60s DB Bent Over Rows DB Bicep Curls Bench Tricep Dips 4 Minute Treadmill HIIT 30:30 3 Circuits x 14-18 reps, 60s DB Static Lunges DB Sumo Squat Jumping Squats 4 Minute Treadmill HIIT 30:30 Finished off with 10-15 minutes of Steady State Cardio Workout 2 5-10 Minute Warm up on Cross Trainer (or bike/Treadmill) followed by suitable stretches. 3 Circuits x 14-18 reps, 60s Flat Bench DB Chest Press Flat Bench DB Chest Flye Flat Bench Decline Chest Press 4 Minute Body Weight HIIT 30:30; Jumping Jacks, Jumping Squats, Mountain Runners & Burpee's 3 Circuits x 14-18 reps, 60s Incline Bench DB Rows (Face Down) Incline Bench DB Bicep Curls (Face Down) DB Tricep Kick Backs 4 Minute Body Weight HIIT 30:30; Jumping Jacks, Jumping Squats, Mountain Runners & Burpee's 3 Circuits x Each exercise to Failure, 60s DB Wood Choppers DB Oblique Slides V-Crunches 5 Minute of Treadmill Work, slow speed, slight incline. - Lunges for 1 minute - Side Leg Raises 1 minute (30:30 each leg) - Walking Kick Backs 1 Minute - Lunge and Squat 1 Minute - Side Lunges (30:30) each sided. Followed by a 5 to 10 minute cool down Tips!
Not only is Mexican dishes great tasting, but they can be flexible to hit all macro ratio's using a diverse range of whole foods which are high in fibre. We stuck to the same ingredients for our sauce as last month - why fix what isn't broken?, but we did alter the amount of chopped tomatoes we used. For those of you who want a meal quickly and do not have the time to prepare the pulled beef (shhhhhh) but Asda have a pre made pulled chilli beef which you can buy and it only needs afew minutes in the frying pan (please check the macros on this - the macros quoted below is for our own pulled chilli beef). The ingredients make 6 good sized Burritos, but with smaller amounts of filling this can be easily stretched to 8! For the Sauce: 600g of Tinned Chopped Tomatoes 1/2 Tea Spoon of Salt 1 Tbsp of Dried Oregano 1 1/2 Tbsp of Mild or Hot Chilli Powder (personal preference) 1 Tea Spoon of Cinnamon 1 Tbsp Ground Cumin For the Burrito: 6 Large Multigrain Mission Deli Wraps 250g Asda Leen Beef and Haricot Beans Mince 300g of Beef (cooked slowly in slow cooker with chilli spices) 50G Chopped Chorizo 15ml Asda Avocado and Olive Oil Blend 100g Chopped Bell Pepper 80g Chopped Onion 200g Low Fat Natural Yoghurt 90g Guacamole 150G Asda 50% Less Grated Cheese 250g Merchant Gourmet Glorious Grains, Red Rice and Quinoa 1 Tin of Drained Red Kidney Beans Macros (Per Burrito) based on making 6 Kcals: 549 Fat: 19.5g Carbs: 60.6g Pro: 37.2g Fibre: 6.5g 1. Add the sauce ingredients in a blender and blend for 1 minute and put to the side. 2. Drizzle the oil in a pan and add the onion for 1 minute.. 3. Add the mince to the onion and brown 4. Add the peppers and the red kidney beans and the sauce. 5. Add the chorizo and Pulled Chilli Beef 5. Simmer for 5 minutes 6. Blast the tortillas in the microwave for 30s 7. Add the mixture evenly to each tortilla, then drizzle the natural yoghurt, guacamole and cheddar over the top of each tortilla, before wrapping in burrito style. |
AuthorsSharon & Lainey are Online PT & Nutrition Advisors with a combined 18 years experience in the Health & Fitness Industry. Archives
August 2018
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