Archives for February 2015
Righto, so there is a lot of junk being published about fat loss, and I certainly hope that you don’t think I’m in that category. I want my readers to trust my opinions, and be able to recommend my writing to their friends. SO, I was thinking the other day, if I just had to totally give up my love of health, what would my lasting tips be? Solid advice that would simply DO THE JOB for the majority of people. Things that I KNOW are true and work? Here is a cool list of THAT STUFF, read on, pass it around, share the info….
1: Reduce your sugar intake. It’s bad stuff, give it up. Become a sugar detective, find out where it is in YOUR diet, get it out. Focus on added sugars first, the obvious stuff, and then work on the sneaky things, the hot chocolate here, the sugary sandwich spread there, the “healthy” smoothie in a bottle. The community is simply eating WAY TOO MUCH sugar, and as a result we have obesity, diabetes, cancers, the list goes on. When you have too much sugar in your diet, or even quickly broken down carbohydrates like many breakfast cereals, white bread etc, your insulin levels become elevated and that makes your body good at storing fat. Avoid.
2: Increase your protein and vegetable intake. I’d probably make this number one actually. Protein is great, it helps you feel full, it’s more work for the body to break down than carbs so burns calories just actually burning it, and research shows that when you increase your protein intake, you lose body fat. Great result. Increasing vegetable intake is a free hit – fills you up, has bugger all calories, the fibre is great for your health, its just goodness. I once challenged a client to multiply his vegetable intake by 5 – he was a competitive bugger, so he did it, and surprise surprise he LOST WEIGHT and FELT GREAT!
3: Do strength training and interval training. I’ve spent years of my life as an endurance athlete, but I know that actually, if I’m just after health, low body fat, and looking good, I’m better off doing strength training and interval training. Way more time effective, much better for the metabolism, and gets a better result! I firmly believe that I can show ANYONE a 20 minute routine that if done daily, will CHANGE their body for good. In fact, I personally have been an injured runner for 1 month today, and have done strength training and some bike interval training, and guess what? I’ve muscled up, dropped body fat, and I feel better than ever at 40 years of age!!
By the way, be sure to “Like” my Facebook page, http://www.facebook.com/Thatfatlossblog
Here’s some other cool stuff that you need to know:
Drink water before meals, it helps you to NOT OVEREAT.
Drink lots of green tea, because it’s awesome in many ways but also boosts your metabolism! It’s the ultimate body cheat!
Replace oils with coconut oils – more on this later
Fill your house with healthy snacks – no-one can walk past a chocolate biscuit!
Eat spicy food! It helps you burn fat, FACT!
Last random tip – stop drinking calories. Next time you buy a drink in a bottle, check out the sugar content.
Get busy living people! Spread the word, tell your friends about That Fat Loss Blog!
Corey Hinde, That Fat Loss Blog
What the heck?? Is that a cheap headline or what! Nope, let me explain……
Establishing a good routine is the KEY to success with getting the body you want. You want a few meals that work, a few snacks that work, a few workouts that work. You want to set goals, work on them, get the job done day by day. Now that last part is what I’m talking about “day by day”.
What is this rubbish about getting fit in just 5 minutes?? Get your calendar, your phone calendar, the one on the wall, whatever. TOMORROW, do your workout, put a “t” on the calendar, stands for “trained that day”. The next day, do it again. Feels good hey? You betcha!
What about day 3? You sleep in, the boss wants you to stay a bit late, the kids are going nuts when you get home, you’ve got to cook dinner, you know how this is going…… I really want that “t” on the calendar though…… SO, you bust out 5 minutes of squats and pushups OR 5 minutes of sprints up and down the driveway OR a 2.5 minute run from home as far as possible turn around run home OR you hit the boxing bag as hard as you can for 5 minutes…. you get the drift. You belt yourself for JUST 5 MINUTES, you get to put that “t” on the calendar, you’ve kept the streak alive, you feel good, you are up the next day MOTIVATED to keep getting the job done. Yep, you also know that 5 minutes of intense exercise has amazing effects on your metabolism, and because your now FEELING GREAT you are going to have a very healthy dinner, skip that sweet dessert, and you might even bust out 2o pushups before bed. Yep, 5 minutes is a LONG time in the psyche of the determined person, and you my fellow human can be that determined person. You are far more capable than you think, and I actually suspect you already know that, but for some reason, you’ve been holding yourself back. GO
Corey Hinde, That Fat Loss Blog 2015
Hi, thanks for reading. I know you want to have the best body you can, I know you’ve probably read some crap over the years about shortcuts and secret formulas, and I think you probably now know that the only secret is CONSISTENCY. You need to train pretty much every day, even if its a short workout, to get your best body possible. You also need to eat well about 6 to 6.5 days per week.
Here are a few workouts to keep you going (and please remember, you MUST DO strength training if you want to shed body fat)
The Ski Workout:
Warm up for 1 min by jogging on the spot, doing some arm circles, and 10 deep squats.
DO the following exercises for 30 seconds each, then take 10 seconds rest before the next:
1: Ski jumps (keep feet together, pretend you are skiing, jump side to side with a half squat)
3: Slow Pushups
6: Jog on the spot or forwards / backwards over 5metres
Keep going for a minimum 15 minutes
The Backyard Burner:
Warm up with 3 mins slow jogging around the yard, reach down and touch the ground occasionally so you are using range of motion and warming up your whole body.
1: 20 seconds burpees
2: 20 seconds hip thrusts (lie on back, push hips up using glutes and lower back muscles)
3: 1 minute shuttle run – 10 metres forwards and backwards
4: 30 seconds pushups – 20 seconds squats – 30 seconds pushups
5: Standing long jump x 10 REPEAT for 15 minutes then jog slowly for 5 minutes
The Goat Workout:
Find a hill that takes about 10 seconds to sprint up. Warm up with 3 minutes easy jogging, then do approx 50m hard running, then walk 50m, then run hard for another 50m.
Hill sprint at about 80% effort, walk down, do 10-30 pushups depending on ability
Hill sprint, walk down, do 50 squats, then 10 situps old style
Hill sprint, walk down, do the plank hold for as long as possible
Hill sprint, walk down, do 5 rocket jumps (2 feet together, jump as high as you can in one spot)
Hill sprint, walk down, do as many pushups as you can do with good form
Repeat the last 4 lines, 2-3 times, or up to no more than 20 minutes, to ensure you go hard on the sprints. Hill sprinting is basically a full body strength workout, this workout is like a great big weights workout but with more fun involved, and some aerobic benefits as well. It’s a FAT BLASTER!!!
Don’t forget that ANY TRAINING is better than nothing, and that for FAT LOSS you have to workout with intensity. Soon I’ll discuss High Intensity Interval Training as well, which is awesome for fat loss as it takes you to a level of intensity you aren’t used to, and ensures your metabolism is firing long after your session finishes. Please get in touch with any questions you may have via facebook, www.facebook.com/Thatfatlossblog
Corey Hinde, That Fat Loss Blog
Abdominal fat is something that people are usually quite keen to say goodbye to! I think you’ll agree, we’ve probably all at some time wanted a smaller waist, wanted to lose that gut, even show off a 6pack!! Is is possible to lose fat in one specific area? Read on, you’ll be surprised at what the nerds in the labs have discovered……
Well, kinda no, you can’t spot reduce, I’m sure you’ve tried, you can however follow these 5 tips I’ve got to emphasize abdominal fat……As always, no BS here, no fancy supplements, no marketing spin, just real info…..
1: Reduce added sugar from your diet. At the end of the day, you need to reduce your total calorie intake, and keep burning calories by training and maximising your metabolism. Added sugar, when removed from the diet, is a really easy win, a very simple way to cut down total calories. Even cutting out a few teaspoons per day helps, think breakfast cereals, coffee with sugar, soft drinks, sweets, processed foods. Sugar has been shown to be especially good at adding fat to your torso, so cut it OUT!
2: Increase protein in your diet. Protein is the single greatest addition you can make to your diet for weight loss. It’s filling, it’s harder to break down so your body creates more heat digesting it (hence higher metabolic rate), it helps you develop and build muscle which can then burn more fat. Protein also helps to cut down cravings. In my work as a dietitian, adding more protein to someones main meals is my main weapon in fighting mid meal hunger and cravings. We were designed to go for hours and hours without eating, so if you are needing food every 2 hours, read this post again.
3: Reduce your overall carbohydrate intake. This helps reduce overall calories so you can burn fat, it helps regulate your blood sugar levels so your insulin levels don’t spike and assist your body in storing fat. Most people eat way too much carbohydrate, focus on your unprocessed things like vegetables, some fruit, and then your other food groups like fat and protein.
4: Increase fibre intake. Helps keep you full, digestion improves, and research shows that when you increase your fibre intake, you consume less calories overall. Eat more vegetables is key.
5: Reduce your alcohol intake. I know I know, you might not be able to dance as well without it, but the research shows that alcohol increases abdominal fat. Period. Get that booze intake down. It’s very calorie dense, your body will work on metabolizing the alcohol preferentially over fat and other nutrients as alcohol is a toxin, so every drink you have is a bit of a disaster for calorie burning.
Righto – that’s the story. Get on with it. Please feel free to ask me questions via Facebook, I’m here for you.
Corey Hinde – That Fat Loss Blog 2015