Should you take meal replacements?

Meal replacements are an excellent way to supplement your diet with the necessary protein, vitamins, minerals and even dietary fibre. In todays fast paced world we often dont get the time to prepare or buy meals that will meet our dietary needs, this is where meal replacements become most beneficial.

To the athlete, gym goer and couch potatoe a meal replacement provides a quick and efficient meal providing quality protein, healthy carbohydrates and fats which help the body to perform at its best and recover from stress as quick as possible.

Herbalife Nutritional Protein Drink Mix
Created with advanced food technology, the specially formulated, unique blend of ingredients in the Herbalife products provides easily absorbed, high quality soy protein, carbohydrates, vitamins, mineral, dietary fibers and herbs. The antioxidant nutrients Vitamin C, E and selenium can help protect against cell damage.
Drink a Formula 1 shake, and you’ll feel full and satisfied and energetic. Each serving packs nine grams of protein & is Rich in dietary fiber. Loaded with vitamins and minerals, including the antioxidant vitamins A, C a E. Provides dietary amino acids the body cannot produce on its own.

Conclusion

Meal replacements will benefit any athlete or gym goer serious about seeing results, a good meal replacement will provide all the needed nutrients and vitamins, and bring noticeable results.

Good Nutrition is the key to getting into shape!

Cycling endurance event prep essentials

Carbo Loading

Carbohydrate loading is the process of eating higher than usual levels of carbohydrates in the lead up to an endurance event. Any good complex carbohydrates like pasta, rice and breads are good choices. The idea is that by eating excess carbs, our muscle glycogen levels will be filled to the max and come race day, we will have more stored energy in our muscles. People often think that carbo loading will increase performance or V02 max. It won’t. It will hopefully increase your endurance, but it will not make you faster. If you’ve ever hit what cyclists call the ‘bonk’ then you have completely depleted your glycogen levels and are now relying on fat supplies to fuel you. Hopefully, by carbo loading properly and fueling yourself during the race, you’ll preserve enough glycogen to last the race.

So how should you carbo load? I reccommend that in the 3 days leading up to the event, carbohydrate intake should be moderately high. You should be getting 7-8g of carbs per kilogram of body weight for each of the 3 days prior to the event, except the last day where that is bumped up to 11g (more on this later).
In the 3 days prior to that, carbs should be kept quite low, but not so low that it affects you final exercise preparations. Around 200g or what ever you feel comfortable with should be fine. The idea behind this is that if you deprive your body of carbs for a few days your body will supercompensate and fill your muscles with above normal levels of glycogen once you hit your carbo loading phase.
Increase your fat and protein intake while in the carbo depletion phase just to keep your calories high, this will prevent muscle wastage.

Caffeine

Caffeine is scientifically proven to help you exercise longer in endurance events. Caffeine not only stimulates your central nervous system, but it also acts as a glycogen preserver. When supplementing with caffeine, the body elects to burn more fat for fuel instead of depleting your precious muscle glycogen. Another nice side effect is that it decreases perceived effort, enabling you to work harder.

If you choose to use caffeine as an ergogenic aid then you should try to cut out all caffeine in the week leading up to the event. caffeine should then be taken in doses of 100-300mg in the form of coffee or tablet form. A cup of coffee is around 150-200mg of caffeine. It should be taken about 30 minutes before the event as caffeine peaks in the blood stream after 45-60 minutes.

Lasty, people are often concerned with dehydration when taking caffeine, but research has proven that there is no change in hydration levels between athletes who supplement and those who don’t.

Pre-Race Meal

Eating a meal 1 or 2 hours before a race is actually counterproductive and will hinder your performance. You need to be eating 3-4 hours before the event. If your event is early in the morning then you either need to get up earlier or skip the meal altogether. If you’ve been carbo loading properly, then your muscles should already be full of glycogen. The aim of the pre-race meal is just to top up those levels that might have dropped slightly overnight.

But why not eat an hour or two before the race? While this might seem counter-intuitive, eating this close to the race can lead to something called rebound hypoglycaemia, which is abnormally low blood glycogen levels. This can lead you to feeling slow and sluggish at the start of a race. It can also negatively affect the conversion of fats into fuel and speed up muscle glycogen depletion.

This meal should consist of predominently carbohydrates with a small serving of protein, eg cereal with fruit.

During the race

For high-intensity race day action you’ll need to be refuelling around 60g of carbohydrates and 750ml of fluid per hour, depending on your size, exertion levels and temperature. Believe it or not, but complex carb sources like maltodextrin are better than simple sugars, like those found in most sports drinks. Complex carbohydrate can empty from the stomach at higher concentrations (meaning they need to be diluted with less water) and faster than simple sugars, providing more energy and reducing gastric stress. It’s also important to keep your electrolyte levels up. Try to find a sports drink that has maltodextrin as its main carbohydrate source.

Training the week before the race

On the 6th, 5th and 4th day before the race, I like to train for a short to moderate distance with a relatively low intensity. This close to the race, you are not going to make significant adaptations to improve your time by training really hard. This week should be viewed as a de-loading and recovery week. This training co-incides with the low carbohydrate days.

The 3rd and 2nd day before the race are rest days. This also co-incides with the beginning of your carbo loading phase, so you want to be resting to prevent any muscle glycogen from being burnt while your trying to super saturate them.

24 hours before the race is time for the final ride. The aim of this ride is to boost the muscles glycogen storage capacity even further than carbo loading alone.

Get to the finish line!

Green tea for weight loss

Green Tea Burns Fat

Food (including sugar and fat) is synthesized into a substance called “triglyceride” in the liver and small intestine. It is then carried into the bloodstream to other tissues in the body.

Triglyceride is used as source of energy for life support and activities. The problem arises when there are excess amounts of triglyceride, because then they are turned into fat which subsequently causes obesity.

That’s where green tea comes in. It contains high amounts of polyphenols which activate the enzyme that is responsible for dissolving excess triglyceride. In the long run, this means that green tea effectively aids in burning fat and preventing the storage of fat from triglycerides.

Green Tea Stimulates the Metabolism & Accelerates Weight Loss

Green tea contains powerful antioxidants called catechin polyphenols that are responsible for many of the health benefits of green tea. One of them called epigallocatechin gallate (or EGCG for short), has been found to stimulate the metabolism and accelerate weight loss.

EGCG, along with the caffeine in green tea, stimulates the central nervous system and causes fat to be released into the blood stream for the body to use as an energy source. This process of fat being used for energy is called “thermogenesis”. It provides extra energy, sheds excess water, and also helps to burn body fat.

Green Tea Helps You Exercise Longer

Everybody knows how important exercise is to weight loss. It burns calories, increases energy levels, and builds muscle which in turn boosts your metabolism even more.

The catechin polyphenols in green tea appear to stimulate the use of fatty acids by liver and muscle cells. This subsequently reduces the rate that carbohydrates are used and allows for more endurance and longer exercise times. In fact, a study using green tea extract on lab rats increased the amount of time the animals could swim before becoming exhausted by as much as 24%.
More endurance means more exercise, which means more calories burned, and it all adds up to more kilograms lost for you.

Top 5 Fat Burning Foods

Did you know that some foods promote fat burning? Here are my top seven fat burning foods........

Oatmeal

This is a very potent fat burner. And easy to cook or just add to your protein shake. Since the carbs contained in oatmeal are releases slowly over time, you won't get the insulin spike that KILLS the fat burning effect as found with more simple carbs.

In addition, they are high in insoluble and soluble fibers. Soluble Fibers allow sugars to be released at a slower rate and help to bind fatty acids. It can even lower cholesterol and LDL cholesterol which is the bad cholesterol. Insoluble Fibers help to move food through your intestines.

A typical half cup includes three grams of fat, five grams of

protein, and 27 grams of carbs, which is an ideal balance. Always choose regular flavor & stay away from the high sugar packets. 

Brown Rice

This is another cornerstone staple. Be sure to  measure it out to keep the calories controlled. Brown rice and is your top choice for a slow releasing starchy carbohydrate. 

Flax seeds and fish oils

Flaxseed and fish oils are great food supplements for anybody to take. These oils contain omega-3 fatty acids which help to speed up your metabolism.

These oils help to reduce body fat and thus they are a great supplement to add to any fat burning diet. The Omega 3s these oils contain can also help reduce soreness after workouts and act as an anti-catabolic agent. Using these oils allow your body to maintain its strength levels while losing body fat. In addition, they give your body a good source of natural energy and help to maintain triglyceride/cholesterol levels. These oils should be taken upon wakening and before bedtime.

Vegetables

Something many people do not know about vegetables is the negative calories that they contain. It takes more calories to digest the vegetables than the calories that the vegetables contain. The reason for this is because of the high fiber content; it takes calories to process so much fiber. Broccoli, spinach and asparagus are the top fat choice.

Chicken breasts 

Chicken, by far, is the most popular choice for fitness enthusiasts & fitness competitors alike. You can buy it in bulk & it's easy to cook. But all chicken isn't made the same. You want to make sure you stick to lean cuts of meat such as the breasts. Other parts of a chicken contain lots of fat and hidden calories

Contact me for eating plan and diet info.

CELLULITE: The fat all women fear

What is cellulite?

Cellulite is the collection of fat that pushes the connective tissue under the skin, causing a change in the appearance of the skin. The build up of toxins due under the skin and lack of proper circulation are also major factors.  Cellulite is not an object, but rather a description of the dimpled apperance the skin takes as a result of the accumulation of fat under the skin.

Who suffers from cellulite?

Cellulite is a normal condition in postpubertal women, and also in males who have low testosterone levels and high estrogen levels. Cellulite is also more prevalent in individuals undergoing hormonal therapy ( estrogen).

The Main causes of cellulite.

• Hormonal factors: Mainly estrogen levels impact the formation of cellulite, other hormones, including insulin, the catecholamines adrenaline and noradrenaline, thyroid hormones, and prolactin, are also involved in the development of cellulite.

• Lifestyle factors: High stress levels cause the formation of catecholamines which cause cellulite formation and lack of exercise or sedentary lifestyle plays an big role in the storage of fat in the body.

• Diet: Diets high in saturated fats and sugar result in the storage of adipose tissue causing cellulite.

• Predisposing factors: Age, genetics, race  play a significant role in determining if you will suffer from cellulite.

How to combat cellulite!

Change your diet: A well balanced diet can help women reduce cellulite. Improper diet and lack of exercise leads to the accumulation of fluids, toxins and waste products in the body that cause cellulite formations.

1. Limit dietary intake of saturated fats
2. ingest enough omega 3 and essential fatty acids
3. your diet should contain high amounts of fibre, complex carbohydrates and lean protein
4. drink plenty of water daily, and avoid caffeine drinks
5. avoid junk food which is high in cholesterol

 Massage: improves circulation and is proven to help reduce the appearance of cellulite  When used with oils with anti-cellulite properties, such as clary sage, black pepper or lemon, the effects are even greater.

Exercise: toxins are flushed out from under the skin during sweating caused by exercise, the building of lean muscle also increases metablic rate which helps reduce overall bodyfat, and cardiovascular exercise burns calories which aids in fat loss. Weight training for women also aids in shaping and toning problem areas on the body and helping to firm up the skin around those areas by firming up the muscle under the connective tissue.

 

Dry Skin Brushing: Using a soft natural bristles brush stroke the affected areas using circular brushing movements on the problem areas, this increases bloodflow to these areas and also boosts lymphatic drainage.

Detox Baths :Make your own detox preparation using about 1-2 cups of Epsom salts added to a hot bath, and soak in the water for 15-20 minutes. Drink plenty of water afterwards, as your body will continue sweating to sweat and eliminate toxins.

 

Maintain a healthy Liver as the liver is essential in detoxification processes in the body!

 

 

Summer weight loss tips for women

Summer is almost here, and whether you are working towards a bikini body or trying to lose a few kilos here are some essential natural tips to help you get results!

1. Drink Green tea liberally, it helps to burn fat and suppress hunger
2. Outwait your food cravings. They generally do not last longer then 10 minutes
3. Distract yourself with a nonfood related activity, such as exercising, reading, pursuing a favorite hobby, listening to music, writing letters, surfing the internet (like you are now) or soaking in a hot bath

4. Spice up your meals with red pepper, which boosts your metabolism
5. Aim to consume 25-35 grams of fibre a day, to maintain healthy bowel movement and prevent bloating
6. Eat at least 2 servings of fish a week for healthy fats and omega3 fatty acids which help your body to burn fat
7. If you get hungry in between your meals eat a few grams of lean protein to tide you over till your next meal
8. Try no to let yourself get bored, stressed out or depressed, if possible because it can lead to eating unhealthily. Try yoga, meditation, and herbs such as kava and ginseng for stress. Regular exercise, journaling and supplements such as fish, St. Johns wort and 5-HTP can help alleviate depression.
9. Don't drink fruit juices or juice-based products while "dieting". Get your nutrition from calories you chew rather then swallow
10. Freeze strawberries and other berries. They take longer to eat and provide a candy-like treat or Drizzle sugar-free syrup over cooked carrots for a sweet treat

 Contact me for more tips eating plans and supplement advice.

Why Functional training?

Functional training originates from rehabilitation training. Injured athletes and training individuals once  injured must go through rehabilitation training with a physiotherapist or Biokinetisist, where they were given exercises that mimic their daily activities and motions. Therse functional exercises aim to strengthen the specific muscles used to perform specific tasks, eg lifting a box from the floor and placing it on a high shelf.

 

The word "function" has a specific meaning in the context of physical training and conditioning

Put simply, function refers to the movement of your body through space in ordinary daily life. Functional exercise recreates and strengthens the way your body executes daily physical activities and stores those functions in your muscle memory.

 

Functional exercise recruits multiple muscle groups all at the same time, synergistically, and allows you to work out more productively. functional training challenges the stabilizer muscles of the abdomen and back and incorporates multi-plane movement and unrestricted range of motion in every exercise. The result is a full body workout that increases functional strength and performance.

 

When you increase your functional strength—as opposed to linear or brute strength—you experience improved coordination, balance and stability. You move about with greater ease and less effort.

The benefits of functional training are:

• One burns more calories as more muscles are activated during the movements compared to training on machines which only isolate 1 or 2 muscle groups. Functional training exercises usually use every muscle in the body.
• Improved core strength and stability, Functional training places much emphasis on the core muscles as you have these muscles are engaged durning all of the movements. This core activation leads to improved posture and balance as well as shaping and trimming the waist.
• Functional training is very effective for improving specific movements in athletes eg Golfers and tennis players can be trained with cables, and practice their exact sporting movements and thereby strengthening those specific muscles and improving performance.
• Improved mind/muscle co-ordination