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5 Stupid Things That May Be Preventing Weight Loss

You are not a stupid person. Not by any means.

You wouldn’t be reading this if you were 😉

But you do have a few health related skeletons in your closet that you aren’t aware of. . .

Heres 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became easier. It could add up to a couple pounds per month!

1. You’re Dehydrated

  • It has been said that 75 percent of the population is chronically dehydrated. When was the last time that you actually drank 8 glasses of water in a day?
  • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include fatigue, headaches, irritability, rapid heart rate and nausea
  • Dehydration also slows your metabolism, all chemical reactions happen in water in the body. . . fat loss is, in essence a chemical reaction hence, dehydration hinders weight loss.

You shouldn’t wait until your thirsty, at that point damage has already been done. Instead, constantly rehydrate throughout your day.

Have a water bottle with you at all times and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

  • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
  • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
  • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

  • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
  • Healthy adults require 6-7 hours MINIMUM of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
  • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime.

4. You’re Stressed Out

  • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
  • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
  • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot

  • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
  • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
  • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

February 15, 2011 Posted by | nutrition, Uncategorized | , | Leave a comment

39 ways to lose fat

1. Eat smaller portions

2. Eat regularly

3. Drink plenty of water

4. Drink even more water

5. Eat ‘surface’ vegetable

6. Don’t eat ‘Root’ vegetables

7. Don’t eat white bread

8. Don’t eat potatoes

9. Don’t eat rice

10. Don’t eat pasta

11. Don’t eat sugar

12. Don’t eat cereal

13. Only eat berries other fruits are too high in sugar – ‘natural sugar’ is still sugar

14. Get plenty of sleep

15. Don’t do cardio (YES YOU HEARD ME RIGHT)

16. Do interval training (everyone can do interval training)

17. Lift weights (yes resistance training will make you lose weight)

18. Don’t workout … Train

19. Stop eating carbs of any description after 6pm

20. Eat more

21. Eat breakfast

22. Drink caffeinated drinks…

23. Don’t drink too many caffeinated drinks

24. Have a PLAN

25. Set clear and concise goals

26. Get personal training 🙂

27. If not, Get a real training programme, not a workout from a magazine

28. Eat. Stop. Eat. Don’t graze on food between meals

29. No BLT’s (bites, licks, tastes) it adds up

30. Assess your progress, if you’re not assessing your guessing

31. Don’t eat meals that contain over 500 kcals

32. Eat fibre

33. Eat protein

34. Take fish oils

35. Relax. Stress stores fat. FACT

36. Do a Fat Loss Boot Camp

37. Have a cheat meal once a week.

38. EARN the cheat meal

39. Train at least 3 times/ week

Bonus Tip…

Did I mention you should get a personal trainer to lose weight? 🙂

Click here to take a look at our personal training packages in our exclusive personal training facility in Temple Bar

Click here >>> Personal Training In Dublin

If you are already experienced in the gym and you are unsure about personal training. You should look into getting assessments and an effective training programme based on your results.

Click here >>> Assessments and Programming

July 13, 2010 Posted by | dublin, nutrition, training, Uncategorized | , | 1 Comment

Mark Twain Talks About Fitness

He had had much experience of physicians, and said “the only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d druther not.”
– Following the Equator
There are people who strictly deprive themselves of each and ever eatable, drinkable and smokable which has in any way acquired a shady reputation. They pay this price for health. And health is all they get for it. How strange it is. It is like paying out your whole fortune for a cow that has gone dry.
– Mark Twain’s Autobiography
Under our free institutions anybody can poison himself that wants to and will pay the price.
– Mark Twain’s Autobiography

Health And Fitness According To Mark Twain!

This is a little unorthodox and at a glance it may not relate to personal training or nutrition but I’m going to run with it.

Samuel Langhorne Clemens aka Mark Twain; An author and platform entertainer who became tremendously popular in his own day he also has an unbelievable amount of quotes.

Taking a few of Mark Twains quotes I’m going to agree or disagree and get you opinions on what he’s saying and my reactions.

He had had much experience of physicians, and said

“the only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d druther not.”

Agree to disagree

Agree to disagree

This is a fair point, If you are in the majority then there is absolutely NO way that you can maintain or achieve a low bodyfat percentage or even look or feel healthy if you literally gorge on all of the things you want to or would like to.

I love chocolate… I ‘could’ eat it all day everyday and get some short term satisfaction out of it but in the long term I would end up in a bundle, overweight and possibly developing type 2 diabetes in the process.

So I have to agree with Mark here, there is, and HAS TO BE a certain level of deprivation of you are going to lose weight, or even maintain a lean body you already have.

You all know the person that can eat what they want and still stay thin, I was talking to a client the other day and he said exactly that.

‘my mate eats everything and its all BAD food and you can still see his abs…what gives?!’

I have two answers to this one;

1. It WILL catch up on him eventually.

The irreversible damage he is doing to his metabolism will soon manifest itself, I personally guarantee it. Notice that the one that ‘can eat whatever they want’ is usually the same person that baloons out of shape all of a sudden and develops alot of related diseases later in life. Type 2 diabetes and heart disease to name a few.

2. Being thin doesn’t necessarily mean you are healthy!

Somebody who eats healthily and maybe binges now and again or is a little bit more prone to holding on to bodyfat than the next person can be, and more than likely is FAR healthier than the thin person who eats what they want.

Lets move on…

“There are people who strictly deprive themselves of each and ever eatable, drinkable and smokable which has in any way acquired a shady reputation. They pay this price for health. And health is all they get for it. How strange it is. It is like paying out your whole fortune for a cow that has gone dry.”

– Mark Twain’s Autobiography

Depriving yourself of the foods you like DOES NOT have to be indefinite!

Perhaps I’m wrong but the above quote is a little bit extreme 🙂 The fact is that if you change around Paretos Law and realise that roughly 80% of the effects come from 20% of the causes then your nutrition becomes a little more manageable. You remove the 20% that is causing 80% of the trouble your diet is still 80% in-tact. You aren’t eating like a rabbit and you haven’t had to throw the refrigerator out the window.

Too many trainers/ nutritionists try and remove ALL of the things people like and eat regularly and the resultant diet looks like something you could go out and find in the garden. In an ideal world this is fine but you not a saint, neither am I. Our lives are too busy to adopt this raw, organic, fresh food, healthy fats all the time, regular feeding every three hours bla bla bla

BUT if we can adopt it 80% of the time then it is manageable and it only takes up 20% of the time.

You will get 80% of the results which is better than 0% and everyone’s happy.

You get where I’m coming from?

Losing body fat or getting fit is not about depriving yourself 100% of the time but it is a case of being aware of what you are doing 80% of the time and the other 20% you may have a little room for ‘error’.


Eating out


All fit into the 20% bracket 🙂

Hope this little rant helps…leave a comment if you have anything to say on this matter, or if you want to give out to me, thats fine too 😉


bryan kavanagh

October 4, 2009 Posted by | Health and Fitness, nutrition, Uncategorized | , , , , | 2 Comments