Personal Trainer Dublin

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FAT LOSS… IT’S A NUMBERS GAME!

Lets face it, the first thing you find yourself doing when you even think about losing weight is measuring tapes, weighing scales and dress sizes.

What are some of the numbers you find yourself obsessing over?

The number on the scale is the main weight loss indicator people obsess about but you may be surprised that it is probably the last one you should be worrying about. Weighing yourself can be a very good indicator if you are say, 50 or 100 lbs over weight; because there is quite a bit of weight to lose but if you are looking to lose 10-15 lbs for instance then the scales isn’t the way to go. Let me explain.

In the initial stages you will lose weight fast. However, it is not all fat loss. Simple changes in your diet can cause you to stop retaining water and reduce inflammation causing you to drop ‘weight’ and some fat of course but early in the diet dramatic weight loss will primarily be water loss. So if some magical trainer tells you he can make you lose 10 lbs in a week he’s talking nonsense, it’s not fat loss. Contrary to this if you take up a new exercise regime the muscle damage can cause you to retain water. As a result some people can gain ‘weight’ and some people can lose weight in their first week of training but they both definitely lost fat regardless of the change in the number on the weighing scales.

The number of inches lost can be trouble to. Losing inches long term is great, I’m all for it, the problem is people obsess about it and measure their waist daily. It will not change in such a small time scale. I know what’s going through peoples minds when they are performing this crazy ritual…

‘hmm I wonder if I lost weight yesterday’

Even if you stopped eating completely for a day you wouldn’t visibly lose anything so stop kidding yourself. Losing inches is a process and doesn’t happen over night. So put the tape away until the weekend and keep to the programme.

Worrying about dress size now I agree with, because when you have a target in mind like ‘being a size 8 again’ at least you have something to focus on. Buying a dress that is the size you want to be is possibly the best motivational tool you could use. Buy committing to buying that expensive dress you have a clear-cut goal to achieve; to be a specific size…no scales involved, no crap. You either fit into it and it looks great on you or it doesn’t. if it doesn’t then there’s some work to be done period.

Food that has the number of calories pasted all over it is the worst food you can possibly eat. Simply because it’s the sugar and processed crap has a negative effect it has on your blood sugar levels and your metabolism that causes insulin spikes, fat storage and weight gain, not the amount of calories that’s in the food itself which, admittedly is quite low. You will gain more fat as a result of eating those foods than if you ate twice the amount of calories in a healthier unprocessed form because your metabolism is still firing on all cylinders and churning out calories uninterrupted.

I cringe when I hear people say

‘I done 30 minutes last week on the treadmill so then I did 40 minutes this week…<how great am I>’

Probably a bit harsh but all that person has done is taught their body to burn less calories. That’s right, endurance exercise like running on a treadmill/going on a cross trainer for a set amount of time at a reasonably constant pace is an endurance exercise. The only difference between me, you and an endurance athlete is that they are really good at sparing calories; they ration them out and use as little calories as possible doing exercise. If we put that into perspective, your goal when you go to the gym is to burn calories, right? Well, why train your body to burn less each time you go? Soon you will have to run for three hours to burn off thirty minutes worth of calories.


The most frustrating thing I have come across is the fear women have of picking up a weight that doesn’t look like a baby’s rattler. They gravitate towards the pink rubber dumbbells and then knock out about fifty mind numbing repetitions. Seriously, an average handbag weighs twice that of the silly pink dumbbell. A baby is four or five times the mass of that ridiculous ankle weight and some women carry both these around for a day simultaneously. Doing a light weight for high repetitions will not tone anything. If the muscle was capable of doing something with ease before you went to the gym it see no need to adapt and ‘tone’ so it just stays the same, it’s a waste of time. The same is true for burning calories, the muscle needs to be challenged every time you train in a different manner. If the exercise you are doing takes two hours and is as boring as hell then you might as well be at home to be honest. I know you have heard of the term ‘No Pain, No Gain’? I won’t go that extreme but I will say you have to step outside your comfort zone of little colourful ankle weights and take a look around at everybody who is training like that and getting nowhere and do the opposite to what they are doing and you might just make some progress.

January 10, 2010 Posted by | Health and Fitness | , , , , , , , , , | Leave a comment

Eat Fat…Lose Fat…

FAT…

It’s the enemy right? Sure it’s the 1st thing you say when you go to eat something;

‘Is this fattening’

fats

VS

proper fats

It is almost ingrained into people to check how much fat is in their foods and as a result a ‘fat free’ cereal bar suddenly becomes a health food and cereal is an acceptable breakfast to eat. After all it is fat free. .you can’t get fat if its fat free right?

WRONG

In the 90’s and early 00’s dietary fat got a really bad reputation.

1 gram of fat = 9 calories
1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories

In the majority of cases it is not the excess fat or calories that people are taking in that makes them gain weight and/or prevents them from losing weight. It is the damage to the metabolism and the constantly elevated insulin levels caused by the poor quality, high sugar diet that they used to follow.

Long story short, it’s not the fat that’s causing you to store fat. Truth be told your intake of fat helps you lose fat.

Take omega 3 fatty acids, ALA (alpha linoleic acid) and fish oils for example.

If you look at the container of any food rich in these ingredients you will probably be put off straight away!

Take flaxseed for example, rich in ALA (a precursor to omega 3) but it is pure fat too. 10 grams is 90 kcals. 10 grams of any fat, saturated, unsaturated, sideways, upside down, doesn’t matter its fat and it has 9 kcals per gram of the stuff.

Confusing you again aren’t I?

It really is the source of the fat that matters. Not the calories.

Trans fats and most saturated fats are too complex and stubborn and tend to be stored easier. Some will be utilised and converted into hormones etc. Not to get too technical but eliminate trans fats and try minimise saturated fats as they still have their uses.

Omega 3 and ALA (plant version of omega 3) and basically most oils (omega 6&9) are good in moderation. Thing is, you more than likely get enough omega 6&9 already…but you definitely don’t get enough Omega 3. I know that because I probably don’t either. It almost is like the more the better with this wonderful fat… I don’t want you going and buying a bottle of pure fish oil and drinking it up but I will say take in more.

My recommendations are extreme and I get funny looks when I give them. Begin introducing a sprinkle of milled flaxseed on your scrambled egg or a table spoon in your shake or in your natural yogurt in the morning.

Begin taking fish oils properly, not one capsule a day. For a 180-200lb guy I’d suggest 6-8 capsules a day. For a 130lb woman 4-6 capsules per day. These are minimal requirements. Just make sure they are fish oils and not multivitamin cod liver oil.

Here are some of the benefits of taking in more fat:

Increase insulin sensitivity (opposite if insulin resistance)
Reduced belly fat storage
Decreased inflammation
Increased nervous function
Increase reaction time
Cognitive ability (your brain works better)


The list goes on

I guess what I’m trying to do here is convince you that it isn’t fat that is the problem here, don’t fear it!

Thanks for reading!

Bryan

logo

PS.

Check out the ABS cookbook for some FATTY meals 🙂

ABS_COOK_BOOK_3D_BOX

http://www.bryankavanagh.com/blog/abs-cookbook/

November 9, 2009 Posted by | Uncategorized | , , , , , , , , | 1 Comment

Healthy Diet, Exercise And I’m Still Fat – Part 2

Yes its friday night and im writing a blog post…

Get over it. 🙂

I just wanted to get back on the issue of people eating right and working out and they still cant lose weight.

Sometime training and nutrition can be confusing! Its even more confusing when you do what an ‘expert’ has told you and you’re STILL fat!

Last week I focused primarily on misconceptions people have about training.

Now I am going to abolish some misconceptions about nutrition and healthy weight loss.

1. A calorie is DEFINITELY not a calorie

There I said it…let the hate mail flow!

Really though lets think about it. Compare the following caloric intakes.

Compare_Diets

I’ll bet your diet looks like person 2 doesnt it? Person one has a terrible diet right? All them fatty peanuts?

Steak?

Peanut butter?!

‘Sure there’s loads of calories in that isnt there?’

YEP!

But there is also something else going on behind the scenes.

Say for mischief both people has the same BMR (basal metabolic rate) i.e. the both require the same amount of calories to survive a normal day.  Lets say that magic number is 1800 kcals.

So in theory person 1 will maintain weight and person 2 will lose weight. Right?

Simple math: person one is maintaining and person 2 is in a caloric deficit (1400-1800 = -400)

Person 2 loses weight, yea?

Nope.

Carbs in the morning, carbs for lunch, carbs for dinner, carbs before bed.

Insulin, insulin, insulin.

Insulin is a storage hormone. It’s job is to clear excess blood sugar and fats from the blood stream and store it.

Store it… and it very good at storing. It particularly likes putting it around the belly button, love handles and even tucks some under your shoulder blades for fun.

Person 2 is probably insulin resistant and on their way to developing  type 2 diabetes.

Person one is most likely lean and fit…know why? No insulin.

If you want to lose weight insulin is the enemy. Full STOP.

If you are maintaining…

Insulin is good… in the morning and after training. Thats about it.

Theres my rant for the day…

Bryan kavanagh BSc CSCS

August 7, 2009 Posted by | nutrition, Uncategorized | , , , , , , | 4 Comments