Balham personal training

Manipulating hormones during exercise with a personal trainer or

outdoor personal training group is one the key elements to successful fat loss.

Research has shown that doing resistance training, particularly when performed in

a circuit as demonstrated in the workout video clip, increases certain hormones

such as testosterone, cortisol and growth hormone. The goal with this type of 

weight training circuit is to produce as much lactate as possible in the working

muscles. When lactate builds up in your muscles you get that burning sensation as

they quiver under the strain of hard exercise.

 

Lactate production is directly correlated to growth hormone production – so

training hard to produce as much lactate as possible is a great way to burn fat.

Here’s how it works. Lactate is an acid and as the lactate builds up in your muscles

and blood your blood pH goes down (you become more acidic). This causes your

growth hormone production to go up. In the liver growth hormone is converted

to a substance called insulin growth like factor 1 (IGF1) and this causes more fat to

be burnt during exercise thus making you lose more body fat.

 

 

 

 

 

 

 

 

 

Blood lactate concentration is correlated to the amount and size of the muscles

used during an exercise. Therefore using exercises that target a large group of

muscles such as a squat is much more effective for building up lactate than using

an exercise that only uses a small amount of muscle mass such as wrist curls. When

 you perform a circuit of exercises for one set of muscles such as the quads you get

a huge lactate build up. The exercises shown in the video clip are:

 

A1. Kettle bell thrusters x 20

A2. Lunge to single arm Kettle bell press x 20

A3. Kettle bell standing good morning x 20

A4. Kettle bell deadlift to upright row x 20

 

This circuit is similar to the type of exercise performed by PeakXVfitness on their

Wandsworth Common women’s outdoor fitness bootcamps

targets the legs and should only take 1-2 minutes to complete but you

are certainly going to feel it. After you have finished the A4 exercise rest for 2-3

minutes and repeat the circuit again and rest for a further 2-3 minutes. Try to do

as many circuits of this as you can in 20 minutes for a great lower body lactate

workout. You should feel nauseous within 10 minutes of doing fat loss circuits like

this as the lactate builds up, if not you are not training hard enough.

 

If you really want to get supper results pick different exercises for different body

parts and train twice a day 6 days a week for 2 weeks, then back off for a week only

training once a day. Here is an example:

 

Day 1 Quads circuit a.m. posterior chain circuit p.m.

Day 2 Chest and triceps circuit a.m. back and biceps circuit p.m.

Day 3 Repeat day 1

Day 4 Repeat day 2

Day 5 Repeat day 1

Day 6 Repeat day 2

Day 7 off

 

Remember the more weight you use for a given exercise means the more calories

are burned. Therefore remember to use large compound exercises such as squats,

lunges, dead lifts, presses and rows through the circuits.

 

This type of workout is also great if you are stuck in a hotel on business or on

holiday or even out in a park where you have no or minimal exercise equipment as

all you need is one kettle bell, just pick 4 exercises and perform 20 reps of each

exercise in a circuit to create that lactate build up.

 

 

 

Everyone knows the glamour and glitz associated with the Kardashian girls particularly after the recent, albeit, short lived marriage of MTV star – Kim. We’re going to look behind the celebrity curtain and find out how you can get the body of a Kardashian. We’ve gleamed this info from TV shows and magazine articles along with making some assumptions so we can’t claim the information is straight from the girls themselves. The girls are all of a similar age and report the same problems with their body image.

When a woman reaches her late twenties and early thirties, as the sisters have, she may have had children and also have additional family responsibilities that spare her little time to take care of her figure. This situation facilitates gaining weight which suggests that weight loss for women is hugely important at this age.

Also, due to natural hormonal changes at this age she also becomes vulnerable to additional weight gain. As a woman gets older and reaches her thirties, her body metabolism slows down resulting in less calories being burnt and this leads to the gaining of more weight as all three girls regularly complain of. Though the situation starts with weight gain it can progress to various health-related issues such as heart disease and cancer.

Therefore, it is highly essential that you take appropriate measures so that you maintain a perfect body weight at this age and also prevent yourself from undesirable health risks. Healthy eating habits and regular physical activities including structured exercise are vital to attain and maintain a healthy weight. One popular technique to lose weight is to try and burn more calories than you consume, however, this is a far too simplistic approach to weight loss. A more important strategy is to look where the calories actually come from. According to the Kardashian’s nutritionist the girls stay slim on lean meats and fish with plenty of green vegetables and salad.

Exercise

The importance of physical exercise in reducing weight cannot be overemphasized. This is one of the best ways to reduce weight. If you are a woman in this age group, you need to do physical exercise to increase the total amount of calories burnt and also to improve your rate of metabolism.

Like Kim and Courtney you need to do plenty of cardiovascular exercise, such as running, swimming, jumping rope and biking etc. for at least 30-60 minutes every day. Chloe prefers regular weight training in her routine and we suggest you do to. Regular exercise will increase your muscle mass and also raise your resting metabolism. You can also improve your naturally slowing metabolism by incorporating short walks at different times in the day. The girls walk for 10 to 15 minutes per day 3 times a week.

Nutrition

Consuming nutritious food has got the greatest impact on your weight loss programme. It is necessary that you consume organic lean meats and lots of green stuff. This will not only add less calories to your body, it will also make your workouts highly effective by giving you the protein to increase your metabolism in order to lose weight.

Planning Meals

At this stage in life, with all your other responsibilities, you need to plan your meals and snacks for the week ahead. You may not have a private chef like a Kardashian but you must eat healthy foods not junk foods like pizza, chocolate and Krug champagne etc. and instead of taking three large meals you must take five to six small meals to keep your metabolism elevated. Fruits, vegetables, lean protein and healthy carbohydrates must be consumed in a balanced manner regularly. You should also curb your emotional craving for food by finding ways to alleviate the cravings through other means.

The Kardashian girls, as far as we can tell, keep their figures with a combination of regular exercise and sensible nutrition.
The above weight loss tips for women will certainly help you to achieve the desired weight loss along with many other health benefits for a gorgeous, lighter and leaner body.

 

Wandsworth Common womens outdoor

fitness bootcamp

 

Could joining PeakXVfitness Wandsworth Common womens outdoor fitness bootcamp

be the answer to your New Year weight loss programme? January will undoubtedly

see a huge rise in the number of people who want to lose weight, get fit and become

healthier. The gyms will be packed with people with good intentions slogging away

on the treadmill. But the sad fact is that by February and March, there is a huge drop

 off in the number of people who joined the gym.

 

This happens for a number of reasons. First and foremost people get bored. Most

people who go to the gym are not experts in the fitness industry and do not really

know how to design themselves interesting and effective training programmes.

Unless you can afford a good personal trainer who changes your programme often

and can keep you motivated you will very likely get quite bored of doing the same

routine in the gym. But this can be expensive as the going rate for a personal trainer

is about £40 an hour, and that’s on top of your gym fees. So if you want results from

the gym it could cost you about £400 a month! Secondly, people don’t see the

results they were hoping for. In 2-3 months of good training you should be able to

lose anywhere from 6-10kg and up to 10% body fat. However this is rarely achieved

probably due to the fact that people don’t know what to do and get bored.

 

 

 

 

 

 

 

 

 

Why would joining PeakXVfitness Wandsworth Common womens outdoor fitness

bootcamp help you? Group training like this provides a safe, sociable and comfortable

environment in which to train. You won’t feel self conscious, out of place or like a

fool as many people do in the gym, you’re not surrounded by grunting, sweaty males

throwing their weights around and as with any group programme there is a great

support network that provides accountability and motivation. These two things

along, regardless of the training programme, will give you a better chance of achieving

your fitness and weight loss goals.

 

PeakXVfitness Wandsworth Common womens outdoor fitness provides great

workouts every time. These workouts are designed by experts in the fitness industry

meaning all you have to do is turn up and do the session to get the results. It’s like

having your own personal training to tell you what to do and encouraging you

through each workout. You may be challenged to do kettle bell, medicine ball, band,

dumbbell or bodyweight resistance exercises; you may be put through Tabata

training, skipping, boxing and core workouts and high intensity interval training –

workouts that are proven to help you lose weight. As many of our customers can

attest we guarantee results.

 

You know you have a good health and fitness expert helping you when they are

more interested in YOUR results than anything else. This is why nutrition support

is vital and this advice should be provided for you. But not just nutrition support

provided by personal trainers (who invariable have very little nutrition training),

but by qualified nutritional therapists with an expertise in weight loss.

 

You may have heard that getting your nutrition right is half the battle; well we would

suggest that it contributes to up to 80% of your results. So if you get the wrong advice

or even more alarmingly decide to go on an unsupervised diet you are doomed to fail.

Very few people who go on a diet reach their weight goal and can maintain it long term

unless they are supervised, encouraged through the difficult times, provided accountability

and motivation.

 

If you want to get in shape this New Year with Wandsworth Common womens outdoor

fitness bootcamp visit www.peakxvfitness.com/bootcamps to find out more.

 

 

 

 

Fitness in Reading

This New Year leading Reading Fitness company, Peak XV Fitness, is offering these top three tips to get you back in shape. For people interested in fitness in Reading these tips will prove invaluable.

The first tip is to set a goal, and more importantly, write it down, or better still, to tell someone else about it. This will keep you accountable. Once you’ve set your goal, whether it be a fitness goal or a weight loss goal then you can devise a plan or roadmap as to how you’re going to get there. For example, for our Reading fitness clients we tell them to imagine how they would look and feel in their ideal body. Whether it’s a certain weight, or a certain look we get our clients to write this down. If they want to lose a stone in 8 weeks leading up to a holiday, and can picture themselves in that bikini, then we can work out that they need to lose less than a pound a week to hit their weight goal and then target the muscle groups that make them look amazing in a bikini three times a week to reach their aesthetic goal.

This makes the whole process less daunting and much more achievable as it is broken down into bite size chunks.

The second tip is to move more. Obviously if you come to our Reading Fitness Bootcamps then you’ll be burning hundreds of calories at every session. Ofcourse going to the gym, playing sports or joining a running club are also great ways to move and get fit. But away from that there’s simple things you can do to raise your metabolism like climbing the stairs, taking a lunchtime walk, playing games with your kids and ofcourse everyone’s favourite – sex!

The final tip we have for you to increase your fitness in Reading this New Year is to mix up those cardio sessions. So many people hit the roads in January and do long slow runs when high intensity interval training not only burns so many more calories per unit of time, but also increases your VO2 max (a measure of maximal aerobic fitness) thereby sending your fitness levels through the roof as well.

If you’re starting off a fitness programme in Reading this New Year these simple pointers will get you off to a great start. If you want the benefit of a structured workout with like minded people then why don’t you come in for a free week at our Reading Fitness Bootcamp in Caversham – we’d love to see you.

Happy New Year.

Female health problems include pre-menstrual syndrome (PMS), poly cystic ovarian syndrome (PCOS), endometriosis, fibroids, osteoporosis, symptoms of the menopause and infertility. The aetiology of these health problems are multi layered and often complicated, however there are some common underlying causes to all of them including hormonal imbalances, stress, poor nutrition and lack of nutrients, environmental oestrogens and poor detoxification.

The symptoms of PMS are varied and effect up to 90% of all women. The cause is still unknown. Different hypotheses as to the cause of PMS include hormone imbalance, a lack of essential fatty acids, a lack of B vitamins, magnesium, chromium, zinc and poor blood sugar control. PMS has been classified into four categories described below. Unfortunately many women may not fit neatly into each category and may have a mixture of these symptoms.

1. PMS-A (anxiety) includes mood swings, irritability, tension and fits of rage. This is the most common type affecting 40-60% of women. This may be due to poor liver function, gallstones and poor gut health. Anxiety can be caused by low serotonin levels therefore eating more protein; specifically tryptophan is required (5HTP would be a good supplement). Supporting the liver and the clearance of oestrogens may also help.

2. PMS-C (cravings) including sugar cravings, headaches and fatigue. This may be due to magnesium deficiency, pancreas insufficiency or inflammation. Dark chocolate and green leafy vegetables help increase magnesium. Eating small regular meals, high in protein and healthy fats and using fenugeek, R alpha lipoic acid, B3, fish oil, cinnamon, zinc, B6 and chromium can support the pancreas and reduce inflammation.

3. PMS-D (depression) includes depression, confusion and poor coordination. This may be due to low levels of the neurotransmitters serotonin and dopamine due to a lack of protein in the diet. It may also be due to an imbalance of fatty acids. Taking evening primrose oil that contains GLA and taking fish oil can help correct this.

4. PMS-H (hyperhydration) includes water retention, breast tenderness, breast enlargement, abdominal bloating, and weight gain. This may be due to poor mineral balance and increased aldosterone that causes the tubules of the kidneys to retain sodium and water. These women need to use Celtic Sea Salt and alkaline minerals such as potassium and magnesium orrotate. Diuretcis such as raspberry leaf tea, green tea and taurine may also help. Doubling the intake of a multivitamin and mineral for 5 days before your period starts may also be useful.

Many of the symptoms of PMS are also symptoms of poor blood sugar control and this may be the major contributing factor. First of all simply follow the blood sugar control advice in my book and then investigate and try some of things I suggests for water retention and bloating, headaches or depression. The supplements magnesium, B6 and evening primrose oil for GLA may be very useful to manage PMS.

To find out what foods and nutrients support your hormonal health Steve Hines Little book of nutrition tips now is available at

http://www.amazon.co.uk/little-book-nutrition-tips/dp/0956670113

Heart attacks and cardiovascular disease are one of the biggest killers in the western world. Improving your cardiovascular health by following the advice in this section could save your life.

One very well known and widely reported study called The Lyon Diet Heart Study tested the effectiveness of the Mediterranean diet in a group of people that had already suffered a heart attack. After 4 years those who followed the Mediterranean diet had between 50-70% decreased risk of recurrent heart attack, angina, stroke and death even though their cholesterol levels did not change. What this means is just because you have already had a heart attack it is not too late to make significant changes to your health. It might also suggest that having high cholesterol is not necessarily the problem it is made out to be, especially when you have already suffered a heart attack.

Another study introduced the concept of the “poly meal”. Seven foods that are known to reduce cardiovascular disease if consumed together on a daily basis in a “ploy meal” could reduce heart disease by 75%.

These were:

• Fish
• Garlic
• Vegetables
• Nuts
• Fruit
• Red wine
• Dark chocolate

Another thing to think about is your blood pressure. Reducing your blood pressure can also significantly reduce the risk of heart attack and stroke. One thing that is very important for blood pressure is to control your salt intake. Eat the DASH diet. This is essentially a diet low in sodium, lower in carbohydrate, higher in protein and essential fats. It is also higher in vegetables and lower in grains, fruit and dairy.

Example:

• Meat, poultry and oily fish 2-4 servings a day
• Vegetables 6-8 servings a day
• Fruits 2 servings a day
• Dried beans, seeds and nuts 1-2 servings a day
• Low fat dairy products 0-2 servings a day
• Cereals, grains and pasta 0-2 servings a day
• Fats and oils 4-5 servings a day (mainly unsaturated fats like olive oil, fish oil, however some saturated fat is allowable)
• 50 grams of fibre a day (a mix of soluble and insoluble)

To find out what foods and nutrients support your heart and to eat to prevent heart attacks and strokes Steve Hines Little book of nutrition tips now is available at

http://www.amazon.co.uk/little-book-nutrition-tips/dp/0956670113

or watch Steve talk about the book on YouTube here

The saying goes you are what you eat; well you are what you can digest, absorb and assimilate. Digestion is extremely important. It is popular to blame food intolerances for poor digestion, and this may be the case in some people, however it may be just as likely that there is a bacterial infection, low stomach acid and digestive enzymes or poor gut micro flora that is contributing to poor digestion. Respected nutritionist Jeffrey Bland came up with the axiom of the 4 R’s when trying to improve digestion.

R – Remove food sensitivities, parasites, fungus and bad bacteria.

R – Replace nutrients needed for digestion.

R – Re inoculate the bowel with friendly bacteria.

R – Repair the gut with important nutrients.

Always start by removing things from your diet and lifestyle that may be irritating the gut. Trying to heal the gut or take probiotcs will otherwise be useless. Remove common food intolerances such as wheat, dairy, soy or eggs if necessary. If you think you are sensitive to a food or several foods, remove them from your diet for 2 weeks. If your symptoms improve you may have a food intolerance, if your symptoms do not improve it could be something else that is affecting your digestion.

Something else that may need to be removed from the gut is parasites and bad bacteria. To test for and remove parasites, fungus and bacteria is beyond the scope of this article. However there are good foods, supplements and herbs that help to kill parasites, bad bacteria and fungus. It is always best to have a stool test done and establish which agents kill the parasites, bad bacteria or fungus you might be infected with, otherwise you may be shooting in the dark. Genova Diagnostics produce a good array of stool tests for parasite infection.

Stress is another major disruption for digestion. Stomach acid secretion is reduced considerably and it draws blood and energy away from the bowels and diverts it to the brain and muscles to either run away or fight. Stress comes in many forms – food intolerances, alcohol, financial stress, relationship stress, mental emotional stress, poor blood sugar regulation etc, so learning what is stressing you and how to manage those stressors is imperative.

Once you have removed all things that are damaging the GI tract it’s time to start replacing things needed for healthy digestion. One of the most important things you can do is to test your stomach acid levels and support your stomach with HCL supplements. I explain in my book exactly how to do this. Other things that need to be replaced are digestive enzymes, water, fibre and foods that help to stimulate bile secretions.

Only after you have removed and replaced should you entertain re-inoculating the bowel with healthy bacteria and use foods and nutrients that repair the gut.

To find out how to remove wheat and dairy, what foods they are found in, what brands and alternative wheat and dairy free products you can eat; to find out how to kill bad bacteria, fungus and parasites; to find out what foods, supplements and lifestyle practices best manage your stress and to find out how to properly repair the gut Steve Hines Little book of nutrition tips is now available at http://www.amazon.co.uk/little-book-nutrition-tips/dp/0956670113

or watch Steve talk about the book on YouTube here

In this article we are going to look for 7 sure fire ways for women not to lose weight. Some of them will be obvious and some of them will be contentious but I ‘ll ask you to reserve judgement until you’ve read the whole of the article.

Let’s dive in. The surest way over the long term to keep weight on is to count calories or starve yourself. The whole diet industry is based on starvation and deprivation diets from the pure silly to the downright dangerous. The body has built in protective mechanisms to protect against starvation and any weight lost through these methods is very rarely fat mass – it is usually lean muscle, bone and water. All of these tissues are metabolically active (ie they burn calories!) so reducing them is just dumb! Water loss and particularly bone loss can be very dangerous in a female and this should be avoided at all costs.

The second best way for you ladies to hold onto those pounds is not to move. Although vigorous exercise is best even climbing stairs, gardening, walking to the shops or sex!  can burn calories if you do them enough. Make regular exercise a part of your weekly routine and throw in some of the above activities and your total calories burned will rise dramatically.

Next. Another great way for you to lose the battle of the bulge is to not get enough protein. Many of the ladies I consult with are massively protein deficient (particularly if they’re vegetarian or vegan). Eating protein speeds up your metabolism and helps release the hormone glucagon from the pancreas which is a fat burning hormone. If you eat small amounts of protein, especially meat and fish, your pancreas only spits out miniscule amounts of this vital fat burning hormone so I encourage you to up your protein intake if you want to lose those pounds.

Number four on the list of the top seven ways to stay fat is fat phobia – I know it sounds like a paradox but you must eat good fats to lose weight and then eliminate the bad fats. Saturated fats which were once labelled bad fats are now recognised to be necessary in small amounts, particularly if sourced from organic animals. The real villains are the trans fats (or hydrogenated fats) – these are the chemically altered compounds which are often used to add flavour to foods and extend shelf life and are very damaging to not only your waist line but also your cardiovascular health.

The best fats for fat loss and therefore generally the most ignored are the Essential Fatty Acids, commonly called Omega 3’s and Omega 6’s. These hugely important little fats are highly anti-inflammatory and through other chemical means allow your body to burn more fat for energy.

Being chronically dehydrated, as most people are, is another sure fire way to hold onto those pounds. Not only does it mean you don’t digest food very well but it also means you’ll become constipated allowing many of the toxins in your body to be reabsorbed back into the blood causing liver overload which ultimately leads to you holding onto excess body fat.

We’re nearly there now. Item number six on the list for staying fat is to eat refined carbohydrates as though they’re health foods. Grains, pasta, rice are all fine for triathletes and marathon runners who do vast amounts of exercise but for the average 50 kilo female all it does is cause your body to produce more insulin than normal which will instantly add inches to your waistline.

The final nail in the coffin for fat loss is not getting enough fibre. As a population our fibre intake has dropped dramatically in the last century. This is partly lifestyle determined but it’s mainly due to convenience. Most people eat packaged convenience food that is devoid of fibre (and vitamins and minerals) in return for convenience and speed. Fibre slows down the absorption of food which means you feel fuller for longer – it’s also vitally important for bowel health and protection against a number of cancers!

We’ve covered a lot here and I know you may be going away with more answers than questions but I would suggest if weight loss is a goal for you then try to avoid the seven behaviours I outlined above for a minimum of four weeks.  Then I’m certain you’ll be pleasantly surprised not only by the good news on the scales but also with a reduced waist size, increased energy and a better outlook on life.

As humans we evolved to dominate this planet through our intelligence, that intelligence was driven by the rapid expansion of our brains through nutrition, particularly from omega 3 fats (read good nutrition). However it seems we are in a very peculiar predicament, one where it seems we are starting to devolve, particularly in terms of intelligence for a large part of the human race. I say this as last week I came across two pieces of moronic idiocy that are beyond belief and one piece of corporate greed that smacks of the sentiment “I don’t care about your health as long as I make money”!

I was watching BBC breakfast earlier in the week when the presenter stated that scientists (i.e. complete fucking idiots) were suggesting that we should go back to the old age tradition of eating toast sandwiches, that’s right – two pieces of bread with a piece of toast as the filling! It was claimed that this provided us with protein and vitamins and minerals such as iron and only cost 7p per serving. Well there in lies one of the problems – our insatiable desire for cheap food. In my opinion after you have paid your tax and NI, paid your rent or mortgage and your travel expenses to go to work, food should be the next most important thing that you buy. Good quality food, fresh fruit and vegetables, meat and fish. Organic if you can afford it. Food should not be behind nights out, alcohol, cigarettes, iphone, wi-fi and internet charges, Sky bill etc… on your list of priorities. But that is another argument for another time.

What these scientists (complete fucking idiots) don’t recognise is that eating that meal will not provide you with the protein your body needs (most vegetarians realise they need to mix grains with legumes to get a full spectrum of amino acids), there may be some vitamins and minerals that may contribute to puny RDA levels but no where near enough to promote good health, the bread is high GL which will play havoc with your blood sugar levels, there will be inadequate fibre for human dietary needs, there are no essential fats in bread and to top it off you will get a whacking great load of gluten that will damage your intestines and contribute to IBS, crohn’s, autoimmune problems and other ailments. I won’t be following their advice!

The next bit of idiocy that I saw was from the EU bureaucrats in Brussels who in their wisdom and after three years of investigation (probably at the cost of the tax payer) found no evidence to prove that drinking water prevented dehydration. Now companies are banned from claiming this on their products. Considering that we are made from 60-70% water do we really need to scientifically prove this? Whatever next, do we need to do scientific studies to prove we need oxygen as well?

The last thing I read was the story that the manufacturers of aspartame have changed the name of the product to aminosweet. It is also sold under names like NutraSweet and Canderel. It is found in over 6,000 foods including soft drinks, chewing gum, diet and diabetic foods and breakfast cereals. But there are now many adverse health effects such as neurological disorders, cancers and autoimmune disorders that may be linked to consuming aspartame. So it seems that re-branding and re-naming the product is more of a corporate charm offensive to ensure continue profits  and to hell with the people who consume it. I would urge you to read food labels and avoid the stuff in any of its forms.

The nation is getting fatter, just look around you. How many overweight people are you surrounded by? Being overweight increases your risk of heart attack, cancer and diabetes. I don’t know about you, but I want to reduce my risk of getting these diseases. Losing weight will be a big step toward reducing your risk.

Beyond the cosmetic reasons to losing weight, there are numerous health reasons.

Fat cells act as an endocrine organ that cause all sorts of things to happen in your body, the fatter you are, the worse these reactions are:

• Fat cells release PAI-1 that promotes angiogenesis, arthrogenesis and thrombosis (new blood vessel growth seen in cancers, thinning arteries and blood clots).

 

• Fat cells release adiponectin that decreases gluconeogenisis (the conversion of to protein to glucose), and increases glucose uptake. Excess adiponectin production is associated with insulin resistance and obesity.

 

• Fat cells release adipsin that increases the uptake of fatty acids, increases triglyceride synthesis and transports glucose into fat cells turning it to fat.

 

• Fat cells release renin and angiotensin, both of which increase vascular tone and increase blood pressure.

 

• Fat cells release inflammatory cytokines TNF alpha, IL-6 and resistin that promote inflammation.

 

• Fat cells release molecules that control hunger such as leptin. Leptin tells your brain you are full, but too much leptin in circulation can lead to leptin resistance.

 

• Fat cells convert testosterone to oestrogen. This is not good if you are a man, one of the side effects is you start asking your girlfriend if your butt looks big in your jeans!

 

In my book “The little book of nutrition tips” I outline 10 tips for weight management and discuss 10 foods that have fat burning potential. I will share some of these tips with you now…

• Never go on a calorie controlled diet. This affects your metabolism and puts you into a state of starvation. When you come off the diet you will store fat and energy in case your body thinks it will starve again in the future.

 

• Don’t be scared of eating healthy fats, they won’t make you fat. They will actually make you lose fat by improving insulin sensitivity and controlling chemicals in the brain that control appetite.

 

• Exercise daily. Exercise burns calories, builds muscle and increases your metabolism. For every kilo of muscle you add to your body you burn an extra 100 calories at rest.

 

3 of my top 10 fat burning foods include…

• Hot chilli peppers contain nutrients that help increase metabolism.

 

• Tea of any colour, especially green tea has been shown to increase fat loss.

 

• Tahini – sesame seed lignans enhance fat burning by increasing liver enzymes that breakdown fats.

 

To find out more about weight loss Steve Hines Little book of nutrition tips now is available at http://www.amazon.co.uk/little-book-nutrition-tips/dp/0956670113 or watch Steve talk about the book on YouTube here http://youtu.be/7z5uhvLfU_E

This would make a great Christmas present for someone you love.