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February 2017

The Importance of Sleep

The easiest way for an individual to get results without changing their calories or training is to simply have them sleep more. I can guarantee if you sleep more you will lose fat, build lean muscle tissue, have more energy and have a better sex drive. Ideal sleep is between 7-9 hours, especially if your seeking a change in body composition. So what happens when we sleep 5 hours or less?? 1. leptin levels drop, meaning we decrease our key fat burning hormone. 2. Ghrelin levels go up, which is our hunger hormone. So if you want to be starving all day, do this!  3....

Meal Frequency & Timing

The most important thing when it comes having adequate meals throughout the day, will come down to your own individual work/ life pattern and routine. If you work 9-5 then you will only be able to have food at certain times during the day. So the most important this for you would be to get adequate 30-40g protein, portion of Veg & complexed carbohydrates with each meal as a baseline. If you can eat at regular intervals say every 2-3 hours then great keep with that routine with the same format of maybe 20-30g of protein, portion of veg and complexed carbohydrates,...

Your body NEEDS fats

Our body needs fats, and sufficient amounts within our diets. The Fats 'good fats' come from avacadoes, coconut oil (in moderation as it has a high percentage of saturated fat), olive oil, dark chocolate, salmon, sardines, tuna, walnuts, almond nuts, almond butter and whole fat yoghurt. All these types of good fats are high in Omega 3, which is the type of fats you want to be looking for.. These fats help our bodies turn off genes that store fat and promote us to burn fat effectively. Now these types of foods should be consumed within your diet. Why? Because they help improve gut...

A Qucik View on Carbohydrates

Carbohydrates are one of the main macro nutrients that we should be using in our daily eating routines. Now if the goal is to drop body fat, lose weight and building lean muscle tissue, then carbs are needed in my opinion for most people. Below are a a few tips on carbohydrate intake. When to use them? How to use them? Always eat Carbs Post Workout Obesity and weight gain is caused through insulin resistance. So one of the best ways to improve insulin sensibility is to lift weights. When lifting weights our muscles become responsive to insulin, which takes blood sugar out of the...

Hitting those Macro Nutrient targets! 

What are Macro Nutrients? These are your proteins, fats & carbs. Proteins help build, repair muscle tissue and aid in good liver function. These can be found in meat, fish & dairy. Fats can come in good and bad forms and the good fats are essential in everyone's diet in my opinion. The best forms come from salmon, mackerel , tuna and sardines. Good fats also enable our bodies to burn fat more efficiently and reduce Inflammation through omega 3 fish oils. Finally carbohydrates can aid in muscle growth, energy production and helping with dropping body fat depending on individual goals...

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