On a low calorie diet? What you need is a nice big kick in the LEPTIN!

So I know quite a few of you guys that I train and have spoken to about losing fat are on low calorie diets - and that's great!

It's great because you're showing great dedication to getting the results you want by being strict and thoughtful about what and how much you put in your body.

Now, I've spoken to most of you in the past about the possible problems caused long term by being on a calorie restricted diet and in this blog post I want to reiterate these points to you in BLACK AND WHITE!

Top of the list is LEPTIN - Leptin is a protein molecule that regulates metabolism. When you continue a calorie restricted diet for a long period, your metabolism will begin to stall and this will happen regardless of whether you are packing in 5-6 meals per day. The results of this are low levels of Leptin in the body and FAT gain. In order to counteract this as I'm sure I've said to many of you before is to bump your calories up 200 above your BMR one day every 6 weeks. Do not get confused and begin to think that low calories for the rest of your life are going to produce linear results of 1-2lbs of weight loss per week because it just won't happen!

My next point is to actually eat - Seriously guys, just eat! Prepare a third of your meals in advance of the week at the weekend and be sure to vary the foods you take in. Fill in the blanks with supplementation of vitamins, a good low in fat protein isolate powder and flaxseed powder for your fats and fibre. Never skip meals and be sensible with things like alcohol and eating out at restaurants!

Anyway guys, I'm back in London next week to train you all. Please either leave a comment, email me, text me, facebook me, tweet me, whatever! Above all else just take my advice and let's drop some fat and get energised!

Another day, another workout on holiday

OK so day 2's training workout looked like this

Part 1

Complex a) x3
15x suspension rows
5x suspension arm curls
3mins skipping rope
6x negative one arm push ups per side followed by 10 fast push ups
3x6 squat jumps

Complex b) x3
6x saddle squat jumps
5sec sprint

Part 2

Burpee tabata

Well that's it for day 2

Day 3 was 60mins of straight forward skipping to bring the intensity down a bit until today's session which I will outline come tomorrow.. Til then, adieu

Oli

Bonjour

Hi everyone

I thought I'd get in touch with you all on my first holiday in years

At the moment I'm at my in laws in Piegut which is in the south western region of France. I'm surrounded by lovely looking rural French scenery, and also lucky enough to be on a former farm with a superb hill, trees and beams. If you know me, then I'm sure you can already guess why it is that I smile on the other side of my face when I mention these key attributes

TRAINING!!!

Yesterday was the first full day of my holiday and I broke myself in gently with

10x lengths of touchdowns
2x20 suspension rows
2x hill sprints
2x20 suspension rows
2x hill sprints

Today is day 2 and more work is ahead. As with any of my programmes, I'm going to up the level by at least 20% and push a harder than yesterday. If I find any cool looking heavy old stuff in the barn I will be sure to attempt to lift it.

Same old same old run jump and lift. Nothing works better to build muscle and drop body fat!

The first steps to consistent weight loss!

I speak to people everyday who want to lose weight, and it's actually quite astonishing to find out that although all of these people have the best intentions at heart, they just have absolutely no idea where to begin.

So... I have devised a quick checklist of things to make sure you are and aren't doing to get the ball rolling!

1. Drink water! - It's massively important to maintain hydration throughout the day in order to keep your body weight low. Water will help you to digest food properly and make best use of the vitamins in it. Vitamins B, C & E are all water soluble so without H2O you wont be reaping the fat melting benefits of them. 

Water will also help keep you fuller for longer. A lot of people don't realise that the rumble feeling of hunger is similar to that of needing water. Remember this, drink first, eat later!

2. Keep eating! - Yes I said it, keep on eating! People think that dropping weight means starving yourself and quite frankly that's ridiculous. Eating a varied diet of small meals that are low in saturated fats and sugary treats every 3 hours can help to speed up your metabolism and kick start a drop in bodyfat.

3. Walk more - Walking was our predominant form of travel before the motor car, but since then has fallen out of fashion. All of this time sat down whilst travelling has caused our waistlines to bulge and its no surprise we've consistently gotten fatter and fatter since the mid 70's. Back then we had a level of 2% obesity in the UK  Right now in 2013 we have a level of 60%+ for adults, and kids are not very much better off either! Walking helps to train the cardiovascular system, which in turn reduces the risk of heart disease and weight gain.

4. Sleep - Most of us nowadays just don't get enough rest or even sleep! To keep your body in a balance and correct biological state we must sleep. Without it, our body begins to fall further and further out of its natural rhythm which leads in an increase of Cortisol, the human bodys stress hormone, being released. This hormone promotes fat gain. Getting sleep is massively important to everyone, especially those wanting to shift fat.

Latest Pricing News and update to Terms & Conditions

Hey Guys,

Just a quick note to let you know that I have updated my company's terms & conditions and pricing for the next financial year

These changes come into effect as of Sunday March 31st

The main changes regard to session cancellation on both our parts and the slight increase in price for my services

Terms and conditions can be viewed here, and your price notice can be viewed here

Thanks Guys for taking the time to read!

Oli