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Lifestyle

Unsuccessful Workouts And Ineffective Eating Plans

By Darren Timms

Author, Emotional Healer, Life Coach, and Nutritionist.

darrenjontimms@hotmail.co.uk

 

There are a million and one different exercise gurus and fitness experts out there advocating million and one different methods for attaining the body of your dreams, with a plethora of dietary plans to accompany the ever more exotic workouts you will need to look like a cover model on any number of glossy magazines. Is it any wonder so many good intentions get washed away and the rapidly waning enthusiasm is whittled away as confusion wins the day?

 

Well, it is not that difficult! I will keep it as simple as possible and outline what works for me and works for all my clients, regardless of the gender, race or age bracket… If body fat reduction is your goal and a leaner physique is what you desire, then by following a few easy-to-understand tips, you will be bouncing off the walls with enthusiasm and on the road to where you want to be…

 

HUMAN BIOLOGY 101…

The human body is primarily a sugar burning machine, as it converts carbs into sugars which are then used for energy expenditure. Any excess carbs not needed are then converted to glycogen in the liver and stored in the muscles for future energy requirements… Any carbs on top of that are converted into fat and stored throughout the body for survival purposes which is called upon in moments of extreme fasting, or lack of food over a prolonged period of time.

 

Hence, if sugar is available to our machines, then we will use sugar as a fuel when what we really want is for our bodies to be using the fat as the primary energy source… We can do that rather simply by adjusting our food intake and applying simple common sense to the equation… When we sleep, our body carries on working tirelessly, repairing, rebuilding, and regenerating cells and muscle tissue… and it uses carbs to do this. 7 or 8 hours later when we awake, our carb stores are pretty much depleted, and it’s now, if we apply common sense to our training we can enter the fat burning zone almost immediately…

 

WHAT YOU NEED TO KNOW!

By hitting the gym within 60 minutes of waking and consuming nothing to eat before training, we turn on our fat burning mechanism as the body pulls on the next preferred source of fuel which is fat… We can also replicate this window of opportunity by fasting for 5 hours before hitting the gym if training when you get up is out of the question… Pretty simple to understand? Knowing this we can now make quick and consistent progress…

 

 

TIME TO HIT THE GYM!

Make sure to drink plenty of water on awakening and to include a cup of black coffee or green tea which will help accelerate the fat loss process as they are both thermagenics which means they raise the body temperature so you burn more calories through heat expenditure alongside your workouts… Once in the gym, at the track, in the pool, at the dance studio, or your exercise place of choice you can utilize this basic strategy I use with myself and my clients in order to achieve rapid fat loss, muscle tone and increased fitness levels. It takes no more than 30 minutes in interval format which is essential for best results and you can apply these principles to your own workout as long as you keep the basic structure the same…

 

I will use a treadmill here for an example, as I feel running is the best exercise for overall results, but feel free to use any equipment that you enjoy. (Stair master, rowing machine, Bike etc.)

 

This is a beginners’ interval workout based on a maximum speed of 6.5 MPH (around 10KPH) but again, feel free to adjust the speeds to your own levels of fitness…This takes you just 30 minutes to complete and if done as I say, you will find your fitness levels increasing and your fat stores decreasing and I recommend you do this at least 3 x per week on an empty stomach as instructed for best results.

 

The table is self-explanatory with the time pace and calories burned based on a 130 pound woman… adjust accordingly for your own weight and gender. The RPE is an intensity table ranging from 1 being minimal effort up to 10 which is your maximum exertion levels.

 

KEEP IN MIND!

As you can see, over 200 calories are burned, which all of them will be coming from the fat stores. That may not seem a lot, but the real reward comes from the after burn effect which means your body will be pulling on the fat stores for energy at an accelerated rate long after the workout is finished, which is why I recommend fasting for one hour after the workout is finished before starting to reward the body with healthy nutrition… Please remember to drink as much water as possible before, during and after training and throughout the day as this will also help with fat loss and overall health…

 

HEALTHY EATING HABITS

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups and eat 3 meals a day.

 

PROTEINS:

• Egg whites with one

• whole egg for flavor

• Chicken

• Grass-fed organic beef

• Whey protein powder

• Oily fish

• Nuts

• Legumes:

-Lentils

-Black beans

-Pinto beans

• Vegetables:

-Spinach

-Avocado

-Asparagus

-Peas

-Mixed vegetables

 

HOW TO DO IT

Eat sensibly from the above food items and cut out processed white carbohydrates like white bread, white rice, pasta, sweets and candies, simple sugars and unhealthy snacks like potato chips. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of French fries or potatoes…

 

That is a simple, easy to follow recipe for both training and eating for optimum health and success with your training, and will produce great results if you apply the information given here… Please do not add any more time to this routine thinking that if 30 minutes burns 200 calories, then 60 will burn 400, for this is counterproductive to what it is you are trying to achieve… The body is very smart and if exposed to long, intense workouts without food in the system will begin to take apart the muscle tissue and convert it to usable energy to fuel your workout which is why 30 minutes is the optimum time for interval, intense training on an empty stomach and what we don’t want is the body breaking down our hard earned muscle tissue for the more muscle tissue we carry, the greater amount of fat we burn, even when resting, so please follow the 30-minute rule here…

 

Train hard, train smart and until the next time, smile, it makes a difference! 🙂

 

ENCORE

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TIME

PACE (MPH)

CALORIES BURNED*

RPE*

00:00 – 5:00

4.0 (15 min/mile)

20

1-3

05:00 – 6:00

5.0 (12 min/mile)

7

4-7

6:00 – 8:00

5.5 (11 min/mile)

16

8-10

8:00 – 9:00

5.0

7

4-7

9:00 – 11:00

6.0 (min/mile)

18

8-10

11:00 – 12:00

5.0

7

4-7

12:00 – 14:00

5.5

16

8-10

14:00 – 15:00

5.0

7

4-7

15:00 – 17:00

6.5 (9:14 min/mile)

19

8-10

17:00 – 18:00

5.0

7

4-7

18:00 – 20:00

5.5

16

8-10

20:00 – 21:00

5.0

7

4-7

21:00 -23:00

6.0

18

8-10

23:00 – 24:00

5.0

7

4-7

24:00 – 26:00

5.5

10

8-10

26:00 31:00

4.0

20

4-7