Top 5 Methods to Track your Fat Loss

1.     DEXA scan

The DEXA scan is probably one of the most accurate ways to track body fat % and Lean muscle mass tissue. Two X-Ray beams with different levels are aimed at patient’s bones and soft tissue is subtracted out.

The DEXA scan is primarily used to track bone mineral density, but can track body composition even more accurately than hydrostatic weighing, which was previously thought to be the single most accurate way of tracking body fat %. 

2.     Harpenden Callipers/ Biosignature Modulation

Harpenden Callipers are the most accurate callipers on the market and are commonly used to track body fat %. They are used with many different body fat systems. We use the Biosignature Modulation technique which is very popular with Strength Coaches and Personal Trainers specializing in body composition.

The Biosignature is a system created by Charles Poliquin, which tracks 12 sites on the body each with its own hormonal marker. Charles discovered this through his study of functional medicine techniques, blood work and calliper testing on many of his athletes to find hormonal links between why fat was stored in certain areas.

For example, He found that athletes that had more fat on their shoulder blade area were more insulin resistant and did not tolerate starchy carbs as well as athletes that had lower markers on this site.

The one down side to calliper testing is that the accuracy is down to the experience and individuality of the person doing the measuring.

3.     Before and After Photos

Probably the easiest method for anyone to track their progress without needing a professional. As long as this is done consistently, say every 2 weeks, then before and after photos are highly recommended. You can use your smart phone and create a timeline to keep track. Most people who do not do this can lose motivation very quickly as the changes that happen do not look as dramatic if you see yourself every day.

4.     Girth measurements

Using a Myo-tape is an easy way to keep track of your progress. The eight sites, neck, shoulder, chest, arm, waist, hip, thigh and calf are the most commonly used markers. We suggest measuring the one or two places that matter most for you.

5.     Clothing size

There is nothing more motivating for people, than either fitting into old clothes that were once too tight, or their current ones becoming too big for them. Simple unexpected things like these are very encouraging and bring a smile to everyone who experiences this.

Keep an old pair of jeans that is now too big and keep it as a reminder of where you started. Alternatively, buy a shirt or dress that you would like to fit into and use it as a motivation.

5 Essentials for a Healthy Kitchen

1.     Non-Stick Frying Pan/Wok

When cooking your own food, it’s important to have a large non-stick frying pan/wok, as you will be cooking so much it will become like a third hand. Make sure you choose non-Teflon, heavy based pan as less harmful chemicals will leech into your food, it will last longer and the heat distribution is superb.

We recommend a minimum of 10 inches.

2.     Multi-level steamer

If eating raw veg is too much for you (as it is for most of us) then steaming is the next best thing. Steaming your veggies will reduce the loss of nutrients from the veggies in comparison to boiling or roasting. (Avoid microwaving when possible)

We recommend a stainless steel ¾ tier steamer with rubber handles which helps avoid unnecessary burns, and be careful  taking the lid off straight after steaming.

3.     Blender

Blenders are essential for creating beautiful marinades, soups,  making post workout smoothies and delicious healthy desserts. If you do not want to use a greens powder, which we recommend, then you can make your own fresh juices.

Try- Kale, Spinach, Ginger, Cucumber and Apple for a refreshing antioxidant boost.

We recommend a minimum of 1,5Litres, multi speed and high quality. You can get a good one for just under £100.

4.     Food Storage

If you use the Sunday ritual or pre-cook your foods every evening for the next day, then good Tupper ware and food bags are essential. Ideally you would use Pyrex glass containers, but these can be heavy and impractical. Ensure you get BPA free Tupper ware to stop chemicals leeching into your foods.

We recommend x12 (1.1L) Addis clip and close containers

If you are pre chopping veggies then get some medium zip lock bags to store them in to speed up the cooking process. You can also marinate meats with herbs and spices in these overnight to enhance flavour.

5.     Baking Pans

If you follow a Sunday ritual or cook every day and want to do large batches of proteins, then we suggest getting 3L Glass Baking trays so you can cook in bulk and save yourself time and effort.

Top 5 Breakfast Options to Boost your Energy Each Day

1.     Wild Buffalo, Almonds and Black Coffee

Grass fed wild meats are full of healthy Omega-3’s, Carnitine (what your body uses to shuttle fuel away to be used as energy), B-Vitamins, Iodine and many other nutrients. Red meats also have an abundance of nutrients that help produce the neurotransmitters acetyl-choline and dopamine which are needed for focus, motivation, increased alertness and increased concentration.

Combining this with almonds, which are the smart fats your body will use for fuel and a black coffee will be a sure fire way to get you from neutral to super productive in one meal.

Add some extra flavour by marinating the meat over night with smoked chilli flakes, sea salt and garlic pepper.

2.     Wild Caught Salmon, Macadamia nuts, Spinach

Wild caught salmon is full of anti-inflammatory Omega-3’s, which are great for the brain, eyes, skin and improved mood.

Macadamia nuts are again another great healthy fat that your body will use for energy and the spinach is rich in calcium, iron, Vitamin A, Vitamin K and magnesium.

Marinade the salmon overnight with thyme, black pepper, and some mixed herbs.

3.     Fillet of Grass Fed Beef, Pine Nuts, Blueberries

This is a very smooth, tender selection of meat that if cooked right, slices like butter. Another red meat that is high is omega-3’s, carnitine and dopamine producing nutrients.

Pine nuts also help produce acetylcholine and dopamine for increased energy and drive.

The blueberries are Low GI, rich in anti-oxidants and help produce yet more dopamine and acetylcholine.

Try marinating the fillet of beef over night with cayenne pepper, garlic pepper, sea salt and a Moroccan style rub.

4.     Nutrient dense Turkey and Veg Omelette

Turkey is rich in Dopamine and Acetylcholine producing nutrients, high in protein and stir fries very quickly. The eggs (including the yolks) are full of omega-3’s, and mix nicely with the turkey to create an omelette.

Stir fry, bell peppers, onions, mushrooms, carrots and some spinach for a nutrient dense omelette that will keep you satisfied until the late morning.

Try adding Turmeric for antioxidant protection and paprika for a fat burning spicy flavour.

5.     High Protein Porridge  

This one is on the list purely because it is the easiest for people who are new to having proteins at breakfast and meats are too big a step to start.

If you feel sleepy or too relaxed after this then it is not for you in the morning. (Try it as a dessert before bed as this combo produces serotonin which will help you have a great night’s sleep).

If however you get a big boost of energy, then try it out.

Add vanilla flavoured whey protein for flavour and boost the porridges protein levels. Slice some almonds and add blueberries for energy, antioxidants and dopamine release.

Sprinkle come cinnamon to help stabilise blood sugar/insulin levels

Add Flax seeds for extra fibre content and added Omega-3’s

The 5 Best Workout Supplements

Pre Workout

1.     Beta Alanine

Beta Alanine is used for improving athletic performance, exercise capacity and building lean muscle mass. It has been shown to improve physical performance in high intensity training and strength training.

High dosage can cause tingling or a slight itchiness.

We recommend you take anything from 2-6 caps 30 minutes pre workout.

2.     Caffeine

Pre workout, caffeine is your friend. Caffeine improves focus, training drive and is great for fat burning. Take your coffee black, and depending on your goals, you can add small tea spoon of coconut oil to create a “bullet proof” coffee. (Your body will use the fats from the coconut oil as fuel). Caffeine helps our brains produce the neurotransmitter dopamine which is great for increased drive and focus.

Avoid having coffee after a workout as it will raise your cortisol levels, when ideally we want them high for a workout, and low as soon as possible after.

We recommend either a double espresso or black Americano 30 minutes pre wortkout.

3.     Creatine Monohydrate

Creatine monohydrate is one of the most widely used and safe supplements on the market. It is very good for increasing energy levels and many studies have shown that using CM increases muscle size and strength.

We recommend starting out at 5g and building up to 20g per day.

Workout

4.     Branch Chain Amino Acids (BCAA’s)

Branch chain amino acids are great for increasing energy levels, increasing muscular endurance, offsetting muscular fatigue, they stimulate protein synthesis (ideal for building muscle and getting lean).

We recommend taking 10-15g in powder form (mixing it with your workout drink) during your workout. BCAA’s can also be taken pre and post exercises too, and we encourage some clients to do this if muscle building is their priority.

Post Workout

5.     Whey Protein, L-Glutamine, Glycine Combo

Although this actually 3 supplements, when used in combination post workout, are one of the best choices for anyone regardless of their goals.

Whey protein is the fastest absorbing protein available and our bodies soak the nutrients up very quickly especially post workout. Whey protein helps us re stabilise our blood sugar levels and lower cortisol after a tough workout.

L-Glutamine is an abundant non-essential (our body makes lots of it) amino acid, and is great for stabilising blood sugar levels, aiding recovery, boosting the immune system and improving gastro intestinal health.

Glycine and L-Glutamine used together help produce glutathione which our body uses to detoxify everything from heavy metals, BPA and bacterial pathogens. Glycine also lowers cortisol and is a good anti-inflammatory.

We recommend you take 30-50g whey protein, 20-40g L-Glutamine and 5g of Glycine post workout. 

Top 5 Tips to get the Best Session Possible in a busy Commercial Gym

1.     Know exactly what you want out of your session

Going into a busy commercial gym without a plan and expecting a good workout is like asking a kleptomaniac to look after your house whilst you go on holiday and expect all the items to still be where you left them.  It’s just not going to happen.

Know what body parts you intend to train, what results are you after, is it strength, building muscle or toning certain body parts?

What bits of equipment will you need for these body parts? What are the best bits of kit, and what could you use if they are unavailable?

You need to have an idea of what these are so that you can have a Plan A, B and even a plan C.

For example, Michael wants to do legs to build muscle and bulk his legs up. Ideally the squat rack place is the place to be, so he can squat… unfortunately there is a guy with big gut and a vest that is too small bicep curling in the squat rack (do not do that by the way!), Plan B…

Plan B, Michael can use the 45 degree leg press to get some heavy weights on there and do some drop sets, paused reps and other variations to really hit is legs, oh dear, a girl is watching a movie on her IPad whilst doing ¼ reps there… Plan C…

Plan C, Michael can grab a pair of dumbbells and do a mini DB squat, step lunge and Step up circuit.

2.     Strategic placement is key

Whatever the exercise you need to do the most for that body part is, get yourself on it or near it. If it essential ask the person using it if you can work in with them or how long they may be on it for so you can do something else whilst you wait.

For example, if the weights you need for your workout are in a certain area, get yourself or your bench/ HQ next to them. The less distance between you and your workout area, the less likely someone will try and pinch your bench. Keep your territory marked, but be nice about it.

If this is not possible, take a heavier and lighter pair and improvise your workout between the two.

3.     Make allies and use them to your advantage

The gym at peak time can be a daunting and aggressive place to be. There will be a lot of stressed people, big egos and posers on the floor. If this is the only time you can go regularly then start identifying who the friendlier people are, smile, say hello and start making allies.

Funnily enough the meatheads/ bigger stronger guys are usually the friendliest despite their spiky demeanour. Become friends with these guys, train  with them and get in the habit of sharing with them.

Over time this will prove invaluable as you will have people to train with, seek advice from and borrow/ share equipment with. It also repels a lot of the more aggressive types from you during these times at the gym

4.     Use etiquette that is impossible to say no to

Keeping a smiling face and open mind can be a tough ask during the peak hours in commercial gyms.

Get in the habit of being mindful of others, offer to share equipment with those that may need it near you (helps to build allies). Share a bench if necessary as this will be a pleasant surprise to many as it is so rare. When people see this more regularly they will be far more likely to lend you or allow you to use their equipment as you have consistently demonstrated that you are not selfish and one of the good guys.

If there is a bit of kit you need at that moment, wait for the person to finish their set and politely ask if you may jump in for a quick set whilst they rest. Even offer to put their weight back for them before their next set. It is very rare people say no to this and the ones that do are usually difficult people anyway.

5.     Use the same bit of equipment and be creative

Space is not a luxury in crowded commercial gyms, and the lack of etiquette, and common sense is shocking. If it is really packed out, find a bit of kit (usually a Barbell, Dumbbell or Kettlebell), find a small space out of the way and start a mini circuit using just that bit of kit. Use it for a full body circuit or just hit one muscle group. Be creative and push yourself.

For example, Full body DB circuit

A1 4 sets of DB squats, 15 reps, 4010, rest 0 seconds

A2 4 sets of lying on the floor DB pullovers, 15 reps, 4010, rest 0 seconds

A3 4 sets of DB Romanian Deadlifts, 15 reps, 4010, rest 0 seconds

A4 4 sets of Standing DB shoulder press, 15 reps, 4010, rest, 0 seconds

A5 4 sets of DB bicep curls, 15 reps, 4010, rest 0 seconds

A6 4 sets of lying DB triceps extensions, 4010…

Rest 120 seconds and repeat