5 Top Tips to Looking Like a Supermodel

These are the 5 Top Tips to Looking Like a Supermodel.

Eat a healthy diet

This seems obvious but if we delve a little deeper and distinguish what is a healthy diet we can actually get some results and a slender waistline and slimmer curves.

The golden rule is to reduce insulin release. Now, insulin is an important hormone to control your blood sugar and you need some released at regular intervals every day to be healthy, but what you want to avoid is large surges of insulin from eating sugary starchy foods like sweets, pizza, doughnuts, croissants, bread, chocolate, pasta, cakes and biscuits. You should also cut down servings of rice and potatoes as well. The more that you produce insulin each day the less fat burning you will get.

The best way to do this is to eat a Low GL diet or a Paleo diet both of which focus on eating healthy lean protein sources like meat, fish and eggs, as well as healthy fats, like olive oil, avocado, nuts and seeds and food low in sugar such as all green vegetables, some fruits, nuts, seeds, beans and legumes.
If you centre your diet on these recommendations you will start to lose excess fat from your tummy, thighs and arms, drop a dress size or two and start to look and feel a lot better about yourself.

Exercise 4 times a week

We all know we need to take exercise and the general advice is to get at least 30 minutes of exercise a day. However if you want that supermodel body this is not enough. You will need to do a good hour of exercise at a high intensity at least four times a week – yes four times a week. Research has shown that weight loss results can be up to 70% greater when training four times a week compared to three times a week.

After you have warmed up you need to do two types of exercise 1) high intensity interval training and 2) resistance training.

High intensity interval training means you exercise very hard for a period of time, say 30-60 seconds – be it sprinting, walking uphill on a treadmill, spinning or even doing step ups on a step block, followed by a period of active rest for 1-2 minutes to get your breath back. This could be walking, cycling at a slow pace or just marching slowly on the spot. If you can do this for 20-30 minutes you will get a great workout and you will be burning fat for hours afterwards compared to going for a 20-30 minute jog.

Next you need to do resistance exercise. This means pushing, pulling and lifting things, be it a dumbbell, a kettle bell, resistance bands or just your own body weight. You need to do exercises that use lots of muscle such as squats, walking lunges, deadlifts, kettle bell thrusters or chin ups that are used on our outdoor personal training group exercise classes. These exercises use much more fat as fuel than doing some biceps curls whilst sitting on a bench or doing tricep kick backs, and will give you leaner legs and a toned bottom so you look great in those skinny jeans

Sleep

You’ve probably all heard you need to get your 8 hours sleep each night. If you don’t you can often times look very tired with dark circles under your eyes and lack that vital energy to get you through the day. But now science is helping us understand that a lack of sleep can make us fatter and sicker. People who get the least amount of sleep are more likely to suffer from heart disease, cancer and other diseases.

But as we want to look like a supermodel a lack of sleep actually causes us to eat more throughout the day, with a tendency to eat lots of sugary snacks to boost energy. When we don’t get enough sleep we produce a substance from our stomach called grehlin. The less sleep we get, the more grehlin we produce.

 

Grehlin’s job is to tell the brain we need to eat and hey presto you end up eating way more food than you actually need. We’ve all done it, only got 5 or 6 hours sleep and been ravenous all day. Well, now you know why. So make sure you get those 8 hours of sleep each night.

Take supplements

First and foremost we get our nutrition from our food, making healthy choices such as meat and fish, vegetables, nuts and seeds and some fruits. But due to our uniqueness some of us need more vitamins, minerals and healthy fats than others and our food is also less nutritious than it was 50 years ago because a lot of our food travels from all over the world – being picked unripe or losing nutrition on its journey; and because our soil has less nutrition in it to feed the plants.

So we should all be taking at least a daily multivitamin and mineral. Getting a little boost of these nutrients can add the finer details to looking like a supermodel. A little boost of zinc, magnesium, B vitamins can give you healthy hair and nails and some omega 3 can give you fresher healthier looking skin.

De-stress

Stress makes us age faster, greying the hair, wrinkling the skin and giving us a paler complexion. So it makes sense in order to look your best to practice some stress reducing techniques.

Science tells us that stress is relived by have an outlet for our frustrations such as having a hobby or diversion. This could be exercise, playing an instrument, watching movies – whatever – but taking some time for yourself is a big help. Stress is also reduced by having a real or imagined sense of control and having social connectedness, so this is where being organised so that work and family life doesn’t get on top of you and you’re able to enjoy spending time with friends and loved ones. It’s amazing how much better we feel after we have laughed so surround yourself with happy, funny people and you will have a greater sense of well being that translate into a fresher healthier looking body.

Put these five tips into action to begin to get that gorgeous figure and you’ll look and feel like a supermodel.

 

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Carbohydrate loading for the London Marathon

Carbohydrate loading for the London Marathon. Carbohydrate loading is a concept that both athletes and the general pubic know of. This is largely due to the marketing of carbohydrate based products such as whole grains, sugary snack foods and sports drinks being the champion or elite sports performance, and in some part to information passed on via successful ex-elite athletes extolling the virtues of the dietary regimens that propelled them to the top of their sport. The concept of carb loading for the London marathon to improve performance has been so successful that people think they need to carb load for all and any sports, however this is not the case!

What is carbohydrate loading?

Carbohydrate loading is a strategy employed by athletes that involves reducing training volume whilst simultaneously increasing the amounts of carbohydrates consumed in the days leading up to a game or event such as the London Marathon. The aim is to up regulate an enzyme called glycogen synthase (an enzyme that creates muscle fuel called glycogen) and cause the muscles to store higher than normal levels of glycogen. Muscle glycogen stores are normally about 100-120mmol/kg BW, but with carbohydrate loading they can reach 150-225mmol/kg BW.

Carbohydrate loading was originally developed in the 1960’s by Scandinavian researchers and involved a complicated 6-7 day period of a “depletion phase” – essentially a low carbohydrate diet – in conjunction with several hard training sessions. The aim of this phase was to deplete muscle glycogen stores and excite the enzyme glycogen synthase. Muscle glycogen stores could fall to as little as 25mmol/kg BW. This was then immediately followed by a 3-4 day “loading phase” where athletes would consume a very high carbohydrate diet (anywhere from 7-12g of carbohydrate per kg BW) whilst tapering exercise leading up to the event. However this approach to carbohydrate loading had its problems with athletes reporting muscle weakness, fatigue, anxiety and irritability.

Carbohydrate loading then evolved thanks to research out of Ball State University, Indiana, whereby the depletion phase was found to be unnecessary. Now athletes are advised that they don’t need to complete the “depletion phase” and only need to slowly taper exercise and to eat a high carbohydrate diet in the 3-4 days leading up to an event.

Consider an example below of a high carbohydrate diet from the Australian Institute of Sport (AIS) suitable for a 70kg athlete providing 630g of carbohydrate, 125g of protein and 60g of fat:

Breakfast

 3 cups of low-fibre breakfast cereal with 1½  cups of reduced fat milk
 1 medium banana
 250ml orange juice

Snack

 toasted muffin with honey
 500ml sports drink

Lunch

 2 sandwiches (4 slices of bread) with filling as desired
 200g tub of low-fat fruit yoghurt
 375ml can of soft drink

Snack

 banana smoothie made with low-fat milk, banana and honey
 cereal bar

Dinner

1 cup of pasta sauce with 2 cups of cooked pasta
 3 slices of garlic bread
 2 glasses of cordial

Late Snack

 toasted muffin and jam
 500ml sports drink

 

The trouble with carbohydrate loading is that many people get it wrong – they use it as an excuse to eat anything they want, usually food laden with fat as well as sugar, but you can see from the example above that the food consumed should be low fibre, high glycemic load sugary, starchy foods – not fatty junk food. Herein lies another problem – this food is not very good for the teeth; it’s certainly not very good for blood sugar control and could lead to excess body fat accumulation if done too regularly, and it may lead to high triglycerides, gout or liver damage that have all been associated with consuming high amounts of fructose, high fructose corn syrup and sugar in general.

What do we need for performance?

In the example from the AIS above the foods, although high in carbohydrates, are also low in nutrition. Consider the diagram below of the kerbs’ cycle and electron transport chain (I can see you eyes glazing over here but bear with me). You don’t need to understand all the chemical reactions, just the fact that in order to turn all the carbohydrate in to energy you need a whole host of vitamins and minerals such as B vitamins, vitamin C, magnesium, CoQ10, copper, iron and sulphur.

Carbohydrate loading for the London Marathon

 

 

 

 

 

 

 

How to prepare for the London Marathon

Carbohydrate loading should be done for 3-4 days prior to the London Marathon as outlined by the AIS, and after having completed the event eat normally again. It might still be wise to consume some more nutrient dense carbohydrates foods such as tropical fruit, dried fruit and whole grains instead of foods such as jam, honey and muffins.

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Caversham Health and Fitness

Peak XV Fitness are the leading provider of Health and Fitness in Caversham. Their boot camp sessions take place in Christchurch Meadows in Caversham. Health and Fitness is vitally important for all local people who want to live healthy and productive lives and the experts at Peak XV Fitness recommend their clients get a minimum of three hours of exercise a week. Chris Hines from Peak XV Fitness says many people don’t realise there are 168 hours in a week and taking into account people sleep for up to a third of that time, people can still find three hours from the remaining 120 hours to get some form of exercise.
Chris also goes onto say that is it not only the quantity of exercise that is important but also the quality. Science has conclusively proven that three hours of steady state exercise like jogging is not as beneficial as three hours of intense circuit or interval training like on a boot camp.

With steady state cardio training the body quickly adapts and learns to expend less and less calories per workout. That’s why high intensity training and interval sessions work so well as they shock the body into burning huge amounts of calories. Also these types of workouts leave clients with elevated metabolic rates for hours afterwards unlike steady state cardio where the metabolism returns to baseline levels very quickly.

At his Caversham Fitness Boot camp clients are put through a series of body weight exercises, circuit sessions and sprint drills. Hines says that every session is different. This has physical as well as mental benefits. While it keeps the muscles challenged with varying workouts it also keeps the clients guessing so they never get bored. One of the reasons people give up an exercise programme is that they become bored with it. It’s important to spice things up and keep the workouts varied.

The Caversham Health and Fitness sessions take place in Christchurch Meadows in all weathers and the results speak for themselves. Caversham Fitness Boot Camp has dozens of success stories with people losing up to two stone in less than eight weeks. It caters to local ladies who’ve tried other fitness providers in Caversham only to be left disappointed with inferior results. Peak XV Fitness guarantees to deliver results or they give you your money back. Simply follow their guidance and they guarantee you’ll get the results you’re after.

As a local resident Chris is concerned about the health and fitness of Caversham residents and wants to get as many people involved in exercise. With the increasing amount of obesity and physical activity levels declining it is vitally important people increase their activity levels. If you’re interested in trying out Peak XV Fitness’s Fitness in Caversham boot camp call Chris on 07879 646969 to book your free guest week. You can attend any of the four weekly sessions that they run. Places are strictly limited so act quickly to book your place at Caversham Bootcamp.

 

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Residential bootcamp May 2012 Bisham Abbey

PeakXVfitness residential brochure

So we are running our inaugural residential bootcamp May 25th- May 27th at Bisham Abbey. We have had a few requests for a non residential day rate. We can offer you the 3 days for a non-residential rate of £249 (that includes only lunch and the workouts on all three days).

Places are limited so make sure you book your place by signing up at our LONDON bootcamp page and paying a non-refundable deposit of £87. It’s on a first come first served basis and a number of places have already been snapped up – so act now.

Click here and scroll down to the bottom to make payment…

There is going to be lots of great workouts, nutrition lectures are we guarantee you’ll have a great time.

Kind regards,

Steve and Chris

P.S here is the link again; act now to book your place…

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Wandsworth Common outdoor group personal training

Wandsworth Common outdoor group personal training could be the answer for you. When you are thinking of joining an outdoor personal training group like the one run by PeakXVfitness on Wandsworth Common you need to ask yourself two questions. Do these guys know their stuff about exercise and nutrition?

Exercise

There is no doubt that exercise can help you lose weight and that not doing any exercise can contribute to you being fat. But there are many types of exercise – yoga, Pilates, bootcamps, running, lifting weights or simply walking the dog – and you need to find what is right for you.

From an evolutionary perspective we are designed to be highly active, not designed to sit at desks all day and drive or take the bus everywhere we go. We can get a good idea of how much activity we need to get each day by looking at isolated indigenous communities that still live a very basic lifestyle. It is estimated that these communities may “exercise” in terms of hunt, gather, clean, build shelter, play etc… up to 5 hours a day which seems quite a lot and certainly a lot more than modern Westernised humans get – but just think they get 19 hours a day to sleep, eat, relax and have fun. Wouldn’t that be great?

Most people think that “cardio” be it running, or using the rower or the cross trainer in the gym is the best way to lose weight, and there is no doubt that doing some cardio can help. But a better approach is to use interval training. This is where you do intervals of high intensity for say 30-60 seconds, followed by an interval of low intensity of say 1 to 2 minutes. The high intensity could but running as hard as you can or doing walking lunges or kettlebell swings, the low intensity would be active rest such as walking or jogging. You could do interval for up to 20 minutes for a good workout.

What you also need to remember is that you need to build muscle as well and this involves doing some resistance training. As with cardio, resistance training comes in different forms, be it using your body weight, using a TRX or a Swiss ball, kettle bells, dumbbells or resistance machines. I think that all of these things can be used for effective weight loss and they will certainly add variety to your exercise regimen, but the true secret to success is to change things often to prevent your body from adapting. This might take the form of using the TRX or a Swiss ball for a month, then do Pilates or boxing for a month then doing some weight training – just keep changing things up.

The other secret to success, and this holds true for success in any other industry or in life, is that you need to work hard at what you are doing. If you go to the gym and sit on one of the bikes watching the TV or reading a book you are not working hard enough to get results. If this is you then you need a personal trainer or to join an outdoor personal training group such as the one run by PeakXVfitness on Wandsworth Common.

Low glycemic load diet

This involves consuming healthy protein (such as meat, fish, seafood, poultry and eggs) and fats (such as nuts, seeds, olive oil, avocados, oily fish and coconut oil) with low glycemic load fruits, vegetables, grain and legumes. The glycemic load is a system of classifying carbohydrate containing foods by how quickly the carbohydrate is released into the blood stream. The GL system scores foods as low GL that are less than 10, moderate GL that are 11-20 and high GL as anything over 20.

It is beyond the scope of this article to outline the GL of all carbohydrate containing foods, but a general rule is that thin skinned fruits such as berries, apples, pears and plums and green leafy vegetables are all low GL. Things like potatoes, bread and whole grains are moderate GL and all processed foods such as sugar, sweats, chocolates and white grains are high GL. This may be a bit of an over simplification but you will certainly start losing weight if you eat mainly low GL food, a little moderate GL food and no high GL foods.

In order to lose weight in a healthy and controlled way you need to seek the help of a professional nutritional therapist. When you join PeakXVfitness outdoor group personal training on Wandsworth common you will be provided with a low GL nutritional manual designed by an expert nutritional therapist to compliment you new exercise regimen.

So with a good low GL nutrition plan and exercising 2-3 times a week such as with Wandsworth Common outdoor group personal you will start to see pleasing and sustained weight loss.

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Residential bootcamp May 2012

We are delighted to confirm Friday May 25th till Sunday May 27th as our inaugural Residential Bootcamp at Bisham Abbey http://www.bishamabbeynsc.co.uk/.

Here is the brochure PeakXVfitness residential brochure

Places are limited, but we currently have available a mixture of twin and single rooms – some en-suite, the others are shared bathroom. Requests can be made for single or twin occupancy (friend or partner) but room allocation will be sorted out on arrival. Prices include food, accommodation and activities for the weekend. There is free parking on site.

We will structure the weekend so that you arrive for a 9am start on the Friday and leave by 5pm on the Sunday. The weekend will consist of are usual great workouts, both in the on site gym and outdoors, lectures on health and nutrition, body fat measures and BioSignature plans to take away plus we guarantee lots of fun…

The cost for this weekend is £337 and it will be on a first come first served basis as we had over 100 people show interest from the Survey monkey questionnaire.

To secure your spot we need a non-refundable deposit of £87 that can be paid through our LONDON bootcamp website http://www.peakxvfitness.com/bootcamps-london (please confirm with an e-mail that you have paid – (steve@peakxvfitness.com) steve (at) peakxvfitness (dot) com). The remainder of the fee must be taken in full by the 15th May.

So who’s in??????

To find out more read this PeakXVfitness residential brochure

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7 Signs Your Fitness Trainer May Be From the Stone Age

  

In this article we’re going to look at the techniques used by trainers who really haven’t kept abreast of recent research and modern techniques. At best these practices are useless while at worst they can be downright dangerous. Let’s kick off…

1. Your trainer makes you do steady state cardio

Unless you are extremely overweight (morbidly obese) or are completely new to exercise steady state cardio like going for a 30 minute power walk / jog will not help you lose weight.

If you have only a few stone to lose or have been exercising for a while do not do steady state cardio.

Just go into any gym in the world and you will see most of the fat unfit people plodding along on the treadmill watching the TV of riding a bike whilst reading a magazine. If you can watch the TV or read whilst you are training you are wasting your time. Instead of steady state cardio  do interval training, this is where you run hard or sprint for 30 to 60 seconds, then walk or jog for between 1 and 2 minutes. Repeat this process for 10-20 minutes. This type of exercise is a different kettle of fish to steady state cardio. Intervals are great for raising your metabolism and you will be burning calories for hours after.

 

2. Your trainer doesn’t make you lift weights 

You need to lift weights! Yes even you girls need to do weight training; this will not turn you in to Arnold Schwarzenegger. Weight lifting builds muscle tissue and muscle is your friend. It makes you more sensitive to insulin (which is good) and gives you more metabolically active tissue that can burn fat 24/7. Go in to any gym in the world and you will see the lean and strong people in the weight training section.

 

3. You do the same programme week after week

You need to change your workout routine every 3-4 weeks. This works especially well if you are training 3-4 times a week. Your body is especially good at adapting to the demands imposed upon it and you will eventually get diminishing return on your investment. Your body needs a constant change in stimulus to get results.

As a rule of thumb, when you change your programmes every 3 weeks or so you should alternate between phases of trying to build muscle with phases of trying to build strength. For building muscle you would use higher reps and fewer sets, slower tempos and more exercises per body part. For strength you would use lower reps and more sets, faster tempos and fewer exercises per body part.

 

4. Your core work consists of crunches and BOSU balls

Doing crunches and training on unstable devices such as BOSU balls and Swiss balls are promoted to be the best way to train your core. Sure, you get muscle activity in your abs, back and pelvic floor, but training on unstable devices does not activate your “core” any greater than exercising on the floor.

What you need to realise is the results of these studies that show greater activation of core muscles whilst training on unstable devices demonstrate levels of muscle activity of less than 50% maximum contraction. The best exercises that create large activation in abdominal muscles are squats, dead lifts and chin ups! Of course if you add in some “core exercises” such as Swiss ball crunches and planks at the end of your workout for fun / variety – go for it, but make proper weight training the focus of your sessions.

 

5. Functional training is the centre of your workouts

Functional training is the buzz in the fitness industry, but this type of training is BS! Walk into many gyms and you would think the personal trainers are training acrobats and circus acts. People squatting whilst standing on Swiss Balls, jumping on and off BOSU balls, faffing around with the VIPr. As with core training if you want a bit of entertainment training at the end of a workout for fun go for it, but make body weight exercises, lifting weights and intervals type training the core of your workouts.

 

6. Your trainer shouts and screams at you as motivation 

The military approach of being shouted and screamed at, or the no pain no gain attitude works for some, but for most people they need to be encouraged and motivated through a workout. Sometimes it’s better to listen to a client and if they are tired and need an easier session. We all get stressed and even the top athletes know how to modulate their training based on how they  feel. However, having said that this should not be an excuse to have easy sessions each time you train!

 

7. You are told to eat carbs for energy

Carbohydrate loading is a concept that both athletes and the general pubic know of. This is largely due to the marketing of carbohydrate based products such as whole grains, sugary snack foods and sports drinks being the champion or elite sports performance, and in some part to information passed on via successful ex-elite athletes extolling the virtues of the dietary regimens that propelled them to the top of their sport. The concept of carb loading improving performance has been so successful that people think they need to carb load for all and any sports, be it before going to the gym, running a marathon or playing chess!

Carb loading is only really applicable for people exercising continuously at a moderate to high intensity, for 90 minutes or longer per training session. This immediately rules out gym goers and weekend warriors who play team sports. Most team sports or exercise classes rarely demand 90 minutes of continuous high intensity activity.

 

So there you have it. These seven points are a sure fire way to tell if your instructor is still in the Stone Age when it comes to exercise prescription. If they espouse any or, even worse!, all of these tips then run very fast in the opposite direction.

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Fitness in Reading

In this short post about Fitness in Reading we’re going to explain how we get our female fitness clients in great shape on our Boot Camps and recommendations on how you can do the same. These tips will really help you if you’re interested in fitness. Reading is only one of the locations we run outdoor fitness bootcamps, we also have locations in SW London.

If you were one of our Reading fitness clients here it what we would tell you.

Whether you seek to drop a few pounds, or just want to get toned up and in shape, the different options for women who want to exercise are going to vary, depending on your goals, and depending on what you are trying to achieve. So, for someone who is trying to lose weight, there is going to be a different workout goal as opposed to those who are just trying to get fit. For our Reading fitness clients the right diet is vital, along with the right exercise routine, these will ensure that if you are just starting to exercise, or if you are trying to find a new routine, you will achieve the goals you have set for yourselves.

For those trying to lose weight, a specific type of exercise is required and is going to be based around circuit type workouts. You can also do interval training using the elliptical machines, treadmills, stair climbers, and other cardio equipment, in order to lose weight initially. On our Reading fitness boot camps we use specific sprinting drills. You will also find that doing weight training, with intensity, is going to ensure you build the lean muscle to help you in losing the weight. Depending on how much you wish to spend, the types of exercises you do, and the amount of time you put in, is going to vary as well. We expect our clients to commit to a minimum of three hours of exercise a week to help them achieve their goals.

For women who are trying to tone up, you will focus less on cardio, and more on body weight and circuit training. Using weights, including kettle bells, dumb bells, and working out the muscle groups you wish to tone up is a good starting point. You will see that with weight training you are going to tone the musclegroups more quickly, and you will target the specific muscle groups that you wish to work out, and tone up. Each person has different goals, and therefore the types of work out and exercise routines you do will very also.

There are numerous workout plans, and styles of training, mixing weights and cardio, that can be incorporated into your plan. At our fitness in Reading sessions we combine interval training with circuits often. Therefore, when setting up the types of workout you will be doing, women must first decide on their desired goal that you have in mind, in order to ensure that you are working out properly, and working out the proper areas of your body, when you begin your exercise plans and workout sessions.

Working out on a daily basis, and doing the proper exercises, whether it be push ups, abdominal work, arm toning, leg sculpting, or just getting fit and losing weight, is going to help many women get to their desired weight, and achieve their exercise goals. So, setting up the proper routine for Reading women requires a sound plan and workout guide, and sticking to the plan which will target the areas you are trying to improve, along with setting up the proper diet and eating habits. This will help all women achieve the goals that they have set out for themselves. If you have any questions about this article or would like to try out the best fitness Reading has to offer come down to our Caversham boot camp for a one week guest membership.

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Peak XV Fitness located at Reading , Berkshire, UK . Reviewed by 59 customers rated: 4.6 / 5