Are you eating too much sugar? And what to eat after a GFG workout
If you’re like most people—including many athletes—you’re probably eating too many carbs. Your body’s need for sugar is, biologically, very small. And when you consume more than you need, your body turns it into fat. The majority of people get fat nowadays not from eating too much fat but from eating too much sugar!
We can only store about 320 grams of glucose in our body. Making it very easy to overdo on a daily basis with diets many people consume today and the lack of exercise they combine with poor nutritional choices. Once you go beyond that 320 gram limit your body has to find a way to deal with the excess carbohydrate. Yep it stores it as fat.
Current trends in the western world have led us to a very dangerous science experiment with the amount of sugar people are dumping into their body rising year on year. The result of our modern diet, which is loaded with grains and sugars (especially fructose), is a large percentage of obesity, and people that are overweight. This can be turned around, however, using a wise combination-approach of a high-fat, low-carb diet and high-intensity interval training.
When you undertake high intensity interval training like that we do at Get Fit Guernsey you are aggressively emptying sugar out of your muscle cells. By doing this and combining it with a low carbohydrate diet you start to mend your metabolism and bring everything back into balance.
Our modern diet is highly inflammatory and produces inflammation throughout the body on a scale that is beyond belief. If you do any exercise that puts the body under stress in this state you are just adding inflammation on top of inflammation and it will be very hard to see results.
Please remember you cannot exercise your way out of a bad diet. The first step you must take in improving your physique is to cut out as much processed carbohydrate as possible.
This includes
- Sugar/Fructose
- Grains
You would be surprised just how many foods you eat that contain these sources of carbohydrates! Have a look at just some of the foods you buy on a weekly basis to get an insight you will be surprised just how much processed carbohydrate you are consuming on a daily and weekly basis!
What to Eat After Your Workouts
After A Cardiovascular Workout
Consume a good quality protein and vegetable carbohydrate.
Here’s a sample recipe of a good meal to have.
BASIL AND BLUEBERRY CHICKEN SALAD
Makes 1 servings
INGREDIENTS
6oz chicken breast, cooked and diced
75g fresh blueberries
2 tbsp water 1 tbsp red wine vinegar
1 tbsp shallot
1 tbsp olive oil
1 tsp basil
2 handfuls lettuce Salt and pepper
DIRECTIONS
1. Cook chicken separately.
2. In a blender, combine blueberries, water, vinegar, and salt and pepper.
3. Blend for 1 minute or until the blueberries are pureed.
4. Add the shallot, oil and basil. Pulse until well combined. Pour over chicken and serve on a bed of lettuce
After A Resistance Training Workout (Get Fit Guernsey Workout)
After a resistance training workout you will need a different approach. This is the only type of meal you want to be absorbed rapidly after exercise.
The reason for this is that normally when you eat high glycemic foods there is a chance your blood sugar will rise too fast and the carbs will be stored as body fat. However, after a resistance workout you have a 1 hour window after exercise to get nutrients into damaged muscles which has a beneficial approach to protein synthesis. This means women you will benefit from a higher percentage of lean tissue in your body resulting in a faster resting metabolism and more calories burnt whilst you rest, as long as you continue to eat the right things and guys you will benefit from better muscle growth!
If you miss this one hour window after your intense workout, the chances of you repairing your muscles optimally and benefitting from this phenomena are very slim and could actually result in muscle loss and a slower metabolism!
Here’s a sample meal to eat after a Get Fit Guernsey Workout
CHICKEN MASALA
Makes 4 servings
INGREDIENTS
4 chicken breasts (boneless, 6oz each)
700ml low-sodium chicken broth
8 sliced mushrooms
2 minced shallots
1⁄2 tsp red pepper flakes
1 clove garlic
1 tsp rosemary
4 tsp yogurt
Salt and pepper
Serve with one cup of whole grain rice
DIRECTIONS
1. Sprinkle red pepper flakes, salt and pepper over chicken and set aside
2. Bring chicken broth to a low-boil in a saucepan over medium heat. Add mushrooms, garlic and shallots, then simmer for about 15 minutes until sauce reduces
3. Grill chicken for about 5-6 minutes each side or until cooked.
4. Return sauce to stove and whisk in the yoghurt
5. Serve by topping chicken with sauce and rosemary
February 17th, 2012 by Andy Perkins
Tags: what to eat after a workout
Posted in Blog, Fitness, Weight Loss | No Comments »
Get Your Fitness Back On Track
If your suffering from back pain, hopefully the attached will help you find the right medical approach to you. Without knowing all of the factors that caused your back pain in the first instance it is very difficult to diagnose an injury . As such we can’t stress enough that the attached chart should help you identify what treatment or what professional you should seek out in the first instance and follow their advice. You should not use the chart below to self diagnose yourself or a friend or family member. This chart and any suggested treatment is only remedial and short term and proper medical advice should be obtained as soon as possible.
Get Your Fitness Back On Track
February 13th, 2012 by Andy Perkins
Posted in Blog, Fitness | No Comments »
Protein Pancakes
Sneaking some protein powder into a childhood favourite is a great way to convert them from a fat producing to a muscle building meal or snack.
Unlike traditional pancakes, which are all carbohydrate, these will help you feel full whilst nourishing your muscles.
The recipe is simple all you need is 2 bowls. One for dry ingredients and one for wet and a hot non-stick pan. Serve your pancakes with some natural maple syrup for extra sweetness or just eat them as they come!
Banana Protein Pancakes
3 Tbsp vanilla protein powder
3 Tbsp gluten free flour
1 Tbsp Stevia
1 tsp baking powder
1 banana mashed
1 large egg
250ml water
Directions
1) In a large bowl combine the protein powder, flour, stevia and baking powder. Mix well and add the banana and egg.
2) Coat a non stick cooking pan with coconut oil and wipe away the excess with a paper towel. Set the towel aside and use it to wipe the skillet between pancakes.
3) Spoon 1 ladle of mixture into the skillet, cook for 1 – 2 minutes on one side until golden brown, flip and cook for 30 seconds – 1 minute on the other side or until golden brown. Repeat step 3 with the reminding batter.
Makes 3 pancakes
January 17th, 2012 by Andy Perkins
Tags: get fit guernsey fitness camps, kaos, protein pancakes
Posted in Blog, Fitness, Kaos | No Comments »
Build Muscle Burn Fat
If building muscle was as simple as doing bench press and bicep curls we would all look like Arnie! But our bodies are more than just a collection of muscles, it’s a system and if we exclude any it will have a knock on effect to the rest of them.
If one muscle doesn’t work I can guarantee the rest won’t work as well as they could do.
However, we are still working out like body builders, splitting workouts down to different muscle groups and working them until we feel “the burn”. But is this really necessary? Look at all the succesfull strength coaches.
Mark Rippetoe
Christian Thibaudeau
Charles Poliquin
Paul Chek
How many of them are using isolation exercises?
Yes they will make your muscles bigger, they have to your imposing a demand on them so they must adapt but it’s not the best way for us to go about it, unless you want to be a body builder.
We should train to meet the demands of everyday life, and for that we need multi joint movements that use multiple muscle groups and more closely resemble movements that we maybe called upon to do in our everyday lives.
When we under go the mind shift from thinking about muscles to thinking about movements it starts to become more apparent.
A deadlift for example will work your arms and shoulders just like a bicep curl and a shoulder press. However, whilst you may only be able to use a 20kg DB at best to do either of these a deadlift will see you comfortable lift weights 5 times + heavier than this. Now your not using those muscles in the same way but if your doing a deadlift, which is considered a leg exercise and your having to hold onto something that heavy you can guarantee that your arms will get stronger. They have to, there is no choice! So with this one exercise you have worked a lot of muscles in your body and now once you have done this maybe you’d want to do something for your chest like a bench press which would now be suitable. Your arms and legs are fried, work a muscle group that hasn’t bee worked directly using a movement based approach rather than a muscle based approach.
Yes you are using your arms to hold a weight rather than move it but your arms still need to be strong enough to hold it! The bicep curl may be a more efficient way to make your arms bigger but is it a better way to make you stronger? Big muscles and strong muscles aren’t neccessarily the same thing. For example is the guy who has the biggest biceps in the world stronger than the guys in world strongest man, to prove my point if we go back 15 years or so you may remember that one competitor in the competition unfortunately broke their arm in the arm wrestling competition. The guys name was Nathan Jones and his arms were far bigger than the guy who broke his arm Magnus Samuelson. Who would your money have been on before this event just looking at the two men? If you have a strong stomach you can watch what happened here, if you are watch it until the start when he faces Samuelson so you can see the size difference and then hit stop! Click below to watch the video
World\’s Strongest Man Arm Break
Movements we can perform with our bodies can be broken down into 6 categories.
Quad Dominant – Squats
Hip Dominant – Deadlift
Horizontal Push – Chest Press
Horizontal Pull – Inverted Row
Vertical Push – Shoulder Press
Vertical Pull – Pull Up
If you base a program around this rather than muscle groups you will work far more muscles in less time and as a result build more muscle and burn more fat as your using a lot more muscles! This will result in the lean strong physique of an athlete rather than that of a slightly chubby body builder when they aren’t “cutting”.
Want to see how to train like this and get results fast? Email us at info@getfitguernsey.com and sign up for a 2 week free trial. Starting on February 6 we will have a transformation challenge, specifically designed around these principles which, will burn fat and build muscle FAST. Email us to reserve a spot or find out more!
January 7th, 2012 by Andy Perkins
Tags: get fit guernsey fitness camps, kaos, Workout tips
Posted in Blog, Kaos | No Comments »
Secret To Success
We see this a lot. People signing up for camp wishing to lose weight and get some definition. Both are simple, straight forward requests that we should be able to and can deliver.
The first things we need to consider with the individual are
- Are they training hard enough?
- Are they training often enough?
- Are they eating the right things in the correct amounts?
Obviously if someone wishes to lose weight and tone up but they aren’t exercising there’s no mystery as to why they aren’t seeing the results they would like. We need to get them exercising.
Since no one is confused about the need to exercise if you wish to lose weight and get some definition, we need to look at the type of exercise people choose to achieve their goal.
You’d be surprised how many people start exercising with the goal to lose weight but are working out at far too low an intensity to see results.
There’s nothing special, or particularly luxurious about this approach. There’s no short cuts and it does require effort, however. The one thing we can promise you with this approach is that it works.
The secret to a successful body transformation training program is………..
“Hard enough” and “often enough”
These are two subjective phrases but perfectly sum up what needs to be done if you wish to transform your body. Regardless as to whether it is weight loss, muscle growth or even improvement in physical performance.
Hard enough
Workout at a high enough intensity to cause your body some metabolic disturbence. What we mean by this is working out at hard enough to cause your metabolism to increase due to the stress of exercise. Make the most of every second of your workout. You can’t cheat yourself to success with regards fitness and there are no short cuts. Come prepared to work and do the work!
Unfortunately a common misconception within fitness is that more is better. You burn more calories and therefore will lose more weight.
Unfortunately however, this isn’t true. Studies have shown that workouts more than 30 minutes can actually lead to us storing fat not burning it. This is due to the body shifting from a state of repair to a state of breaking down.
When this shift occurs instead of building lean tissue your body will actually break it down, causing your fat free mass to decrease and your fat mass to increase!
Make the most of the workout window and work hard for a shorter period of time. Not only will you see better results but you can spend more time doing other things you like in life!
Often Enough
Unfortunately due to technological advances we have been spoilt. We can pretty much have an answer to any question we have in less than 10 seconds by using the internet on our phones. We can send information instantly around the world via email and can contact people instantly via telephone or text. We have become a society of I want it now!
Unfortunately this has proven detrimental to fitness, with some people being unprepared to wait and work for a goal. They expect to be able to do one workout, take one pill and see results instantly!
We don’t expect to have a house built in one day so why do we think our bodies are different! Far too often people will start a training program designed to improve their bodies in any number of ways and then get disillusioned when they don’t see life changing results in the first couple of days!
It takes time and effort to build something to be proud of we can’t rush it.
Be consistent, follow your program and keep your end goal in mind. Treat yourself occasionally but for the majority of the time keep doing the things you need to do until they become daily habits. Then not only will you achieve your goal you will be able to maintain it. It won’t be a quick fix it will be an effortless life style change. It might take some effort to begin with when you start, but if it wasn’t worth achieving you would have never thought about it in the first place.
Take small steps and keep walking towards your goal. With the right training program and information you can achieve your goal.
December 2nd, 2011 by Andy Perkins
Tags: fitness tips, get fit guernsey fitness camps, kaos
Posted in Blog, Kaos | No Comments »