The essential 6 steps to a better looking, feeling and performing body.
If you want to change the way you look, feel and perform then health is your first priority.
Following these detailed but simple steps will change you for the rest of your life. Don’t leave it to late!
“This is not just living better…This is a “Power Living” regime that will both transform your health, looks AND make your life so much more exciting and energizing.”
Andy: RE:Born client, Bournemouth
6 steps to success!!
1) Detoxify and Alkalize
2) Get your nutrition right
3) Supplement to combat the toxic environment
4) Get a training plan from a Personal trainer, who you trust and has the knowledge to help you achieve, then start to FEEL results.
5) Change the program constantly with your trainer and KEEP training so that you start to SEE results.
6) MAINTAIN all that hard work and live a much healthy, energized and exciting life!!!
Step 1
Detoxify and alkalize:
First please let us understand that the ENERGY which is creating by the body is dependent upon the complex system of cellular respiration that is dependent on oxygen availability. If we understand this then doesn’t it make perfect sense to increase the body’s cellular oxygenation?
Therefore in turn we will be able to automatically increase our energy levels, and as a by-product of this your body will become more energized and burn more Kcals!!
If you can detoxify and alkalize effectively, your body will be able to absorb more oxygen!!
“An alkaline body can absorb up to 20 times more oxygen than an acidic body.” says Dr Otto Warburg, Nobel Prize Winner. He also found that diseased bodies are acidic bodies, which repel oxygen and attract the overgrowth of microorganisms.
As your body becomes acidic, your body’s oxygen levels begin to drop, leaving you tired and fatigued. This is what allows fungus, mould, parasites, bad bacteria and viral infections to flourish and gain a hold throughout the body.
The biggest causes of acidity in the human organism are as follows:
•
Negative thinking
• Relationship and financial stress
• Tap water, tea, coffee and alcohol
• High animal protein diet
• Dairy foods (including those rubbish whey and casein drinks!)
• Processed sugar (especially carbonated drinks)
• Processed foods
• Cooked food
• Pharmaceutical drugs
• anaerobic exercise
This pretty much covers 99 % of people’s diets. To increase alkalinity in the body, you need the following:
• Positive thinking
• Happy relationship
• Drink alkalized water
• Adopt a 80% raw food diet
• Adopt a 80% alkaline diet e.g. vegetables, fruits
• Get the right dose of sunshine
• Aerobic exercise
At a pH slightly above 7.4 cancer cells become dormant and at pH 8.5 cancer cells will die while healthy cells will live.
Oxygen cannot stick to blood cells if the pH of the blood is too acidic. You can breathe pure oxygen, but if the blood pH is acidic, the oxygen will not be able to be picked up by the blood cells. It is chemically impossible.
Therefore in summary if we understand this then doesn’t it make perfect sense to detoxify and become more alkaline??
Step 2
Balance your Nutritional intake: start building better blood and cells.
“It all starts with what goes in your mouth!
Nutrition is the foundation in changing the way your body moves, feels, performs and looks. With bad nutrition you will create poor biological cells and poor performing hormones therefore giving you little chance of achieving your goals. Keep your intake to levels that will support exercise but not body fat.” James Rufus
Eat like our ancestors taught us to, not as the supermarkets direct us to. Try to eat a variety of foods, keeping as close to nature as possible. Stay away from anything packaged, canned, starchy (potatoes, pasta, rice etc unless you want your blood sugar levels going through the roof, making you produce more insulin and store fat) or freezed dried…etc
Making the change is a conscious effort, and only you can make for yourself.
Follow a diet that is balanced and based around a 40% carbohydrate, 30% protein and 30% fat. (but make sure you get your carbohydrates from vegetables and fruit).
or make it simple to the eye, 1/3 of your plate protein, 2/3 of your plate carbs and a dash of good fats (see below). this will allow you to control your insulin (storage hormone) from your carbs and the Glucagon (release hormone) from your proteins which stimulates the liver to release stored carbohydrates from its glycogen stores.
Barbara Cox, CEO and Nutritionalist for NUTRICHEF gives us these amazing top 10 tips!
1: Variety is the Spice of Life
Eating a wide variety of healthy food is essential for good health, so it’s no coincidence that the Japanese (who have the longest life expectancy) eat as many as 100 different foods per week compared to only around 30 for people in the UK. Why is variety so important? The answer is simple: we are complex creatures that have count-less processes going on inside us each and every day, and each of these processes requires a variety of different raw materials, which has to come from our food. Hence the saying, ‘You are what you eat’.
2: Love Your Fruit & Veg.
Fruit and vegetables are not only a great weight loss food and provider of fibre, they are easily the most important kind of food because they provide us with the greatest variety of nutrients.
3: Fish for Nutrients
They’re a great low-fat alternative to red meat and they’re a great source of essential fatty acids (EFA’s), especially omega-3, which are necessary for good brain health, for your cardiovascular system and for fighting illness. Oily fish such as mackerel, salmon, tuna and sardines are particularly good for providing EFA’s and also as a source of vitamin D, a very important disease-fighting antioxidant. Fish is also a good source of calcium.
4: Lose the Wheat and Starch
The problem with wheat is that its constituent protein – gluten – is difficult to digest, which can cause people considerable digestive problems and is also linked to depression.
5: Lose the Dairy
Did you grow up with the marketing slogan ‘Drink a pint of milk a day’? It really worked because millions of us took it as gospel that we couldn’t live a healthy life without dairy. What about calcium? Where do we get it if we don’t consume dairy products? By eating green vegetables such as spinach, broccoli, asparagus and peas. Also by eating fish, nuts and seeds. Try dairy-free ‘milk’ made with oats, quinoa or rice.
6: Take Pride in Your Protein
Good quality protein is essential for growth and repair of cells. So we steer clear of fatty protein, choosing to use fish, lean cuts of lamb and chicken, nuts, seeds and beans.
7: Avoid Artificial Additives & Preservatives!
We believe strongly that 
manufacturers who use artificial colours or sweeteners such as aspartame are risking the health of their customers by expecting their bodies to process chemicals that are not naturally found in food. By and large if you don’t recognize it by name then don’t eat it!
8: Not All Fats are Bad
Good fats like omega-3 and omega-6. These are known as essential fatty acids (EFA’s) because we need them in our diet due to the fact that our bodies can’t actually make them. Omega-3 fatty acids in the oils from cold water fish such as mackerel, tuna, salmon, herring and sardines. Omega-6 fatty acids are found in cooking oils such as olive oil, sunflower oil and rapeseed oil.
9: Mind Your Salt & Sugar
The problem with salt is that it raises blood pressure, increasing the likelihood of stroke and heart disease. Sugar acts differently because it is loaded with calories, which, if they aren’t burned off during the day, have to be stored away into fat cells, resulting in weight gain.
10: Seasonal, Local, Organic
Although not always possible in practice, strive to use locally produced, organic ingredients that are in season. Seasonal ingredients are considered best because they are bound to be fresher and, therefore, their nutrient content will be at their maximum levels.
Step 3
Supplement your life to combat the toxic environment we live in.
We live in a toxic world, where our food, water and environment are all polluted by toxic chemicals such as: PCBs, Parabens, Fertilisers, heavy metals (such as lead and arsenic), Pesticides, Nitrates/Nitrites, Fluoride, Oestrogen / Hormones, Cryptosporidium, Chlorine,, Sulphates, Aspartame / Neotame in most diet drinks, Other Artificial Sweeteners Olestra / Olean, Monosodium Glutamate (MSG, hydrolyzed proteins) found in take away chinese etc, Preservatives / Additives, Genetically-Engineered Foods (Many Non-Organic Foods), Non-Organic Foods (Pesticides, Contaminated Sewage Sludge, Hormones), Dairy Foods / rBGH, Alcoholic Beverages (beer, wine), Allergy-Producing Foods, Microwave Oven Cooking, mercury, palladium, Cigarette Smoking / Second-Hand Smoke, household cleaners, personal care products etc, the list goes on and we can’t get away from it all.
Ideally we need to move anyway from the products in the list above, go organic and drink water from a reverse osmosis, mineralising water filter. However for some of us this is not going to happen.
Therefore we must consider supplementing our diets to make sure we combat these toxins. There are a few essential supplements we suggest you look at very seriously:
(Before starting on a supplement plan, we suggest that you book in for a full health appraisal prior to ascertain what areas your body is lacking)
(More detailed blogs will come soon regarding the profound positive effects of the list below)
Alkalizing Salts: Disease thrives in acidity. Health thrives in alkalinity. Neutralise the toxic acidity in your body and re-oxygenate the body up to 20% more.
Vitamin C: Gives your heart and arteries the essential nutrients they need to support repair and regeneration and to fight degenerative disease.
Omega 3s and especially: Heart / Brain Oil: (see omega 3, blog)
Iodine and selenium and Tyrosine; these are powerful thyroid boosters that help maintain a healthy thyroid, boost the metabolism and raising energy levels.
A Probiotic: helping to support healthy digestive and immune systems particularly those affected by their hectic lifestyle.
A Green drink: Get one now!! Choose wisely, you want a powerhouse of natural greens: watercress, spinach, broccoli and kale. This is a phenomenal blend of health-promoting green vegetables for long-term health, energy and vitality.
An Antioxidant drink: A super fruit blend of juicy acai berries, blueberries and blackberries, would be great so its bursting with essential antioxidants to give your body a great defence against damaging free radicals.
A Mix of L – Arginine, L – Glutamine, L – Glycine, Potassium Ascorbate, B6, B12 & Folic acid and Niacin.
Why you ask? Well the good news is that your body must always product some minimal level of HGH or you would not be able to function. The bad news is that as you get past about 20 years old, your body produces less and less HGH each year. By age 60 you will probably have lost 75% of the HGH that your body produced.
If you are a numbers person, here are some average HGH secretion levels:
- At 20 years old we average 500 micrograms/day
- At 40 years old we average 200 micrograms/day
- At 80 years old we average 25 micrograms/day
Human growth hormone and IGF-1 have been shown to play a significant role in:
- Conversion of body fat to muscle mass
- Growth of all tissues
- Energy level
- Tissue repair
- Whole body healing
- Cell replacement
- Bone strength
- Brain function
- Sexual function
- Organ health and integrity
- Enzyme production
- Integrity of hair, nails, skin and vital organs
Basically, anything that goes on in your body is in some way tied to HGH. This is why HGH is often called the “fountain of youth”. Elevated HGH levels are what make you feel young again.
You may see this list as overkill, and state that you can get these essential nutrient from your diet, which I would agree with, IF and it’s a big IF you were eating organic, fresh and varied nutrients everyday, without using household cleaners, personal care products and drinking tap water etc. Unfortunately very few of us can actually achieve this!!
So supplementing should be seriously considered.
Steps 4,5 and 6:
Exercising and de-stressing:
Although the next 3 stages are all similar I hope you’ll read through and understand why I have broken them down into 3 separate stages.
A quick note beforehand we start to talk about the stages is that we must try to rid ourselves of stresses before we take on any exercise.
When you are mentally stressed and you keep trying to push your body physically during workouts (which is therefore applying more stress to your body), the straw that can break the camel’s back will eventually happen (please read drop a dress size re. Cortisol levels).
“Don’t train unless you can gain.”
This means that unless you can give 100% to your training session, you are wasting your time.
Remember this: you either get better or worse, you never stay the same. If this session is not going to make you better, then you need more rest and you should go for a massage, swim or walk along the beach, get fresh air and sunlight. I do anything to de-stress. Then when you arrive at your next session, you can then truly give it 100% and stimulate a result.
If you are going to be able to give 100% to the training session and get the results you deserve for your efforts, you must make sure you work at reducing stress in your life and improve your health.
In regards to the exercising, your plan should consist of the following elements:
(please make sure you book in with a qualified trainer and get signed off by your GP before entering any exercise regime)
Cardiovascular: Bike, run, swim, row, etc,
Make sure it’s done at a high intensity and do it for short periods of time, but do that multiple times. This will cause your body to adapt and change, making you fitter and leaner. NO more running for hours on that treadmill. Hooray I hear you say.
Resistance work: yes weights!!
Adding weights to your session will increase your metabolism, burn more calories, tone or build your muscles and make you look great. Make sure your weights work includes big lifts, such as squats, deadlifts, clean & jerks and bench presses to name just a few. Make sure you have a trainer to help you here.
Gymnastics: no not running round in a leotard,
But using your bodyweight as resistance, like press-ups, pulls ups, sit ups and maybe even a handstand. Making sure your body can move, lift and hold its own weight will make your daily life much easier.
To sum it up, get a personalized exercise programme from a personal trainer, it should be done 3 – 4 days per week, it needs to be constantly varied, and done at a high intensity including some functional exercises (exercises that mimic what you do in your daily life), cardiovascular work and gymnastic elements in as many combinations and patterns as creativity will allow.
This variety of exercise will not only sculpt the body that you desire, but make you ready for anything that life throws at you.
Remember routine is the enemy. Keep workouts short and intense.
Step 4
Getting through the first few days of pain, with little change in body shape.
The first 1-30 Days, starting to FEEL different!
During the first 30 days you will notice your cardiovascular endurance, muscular endurance & strength rapidly increase as your body adapts from an untrained state. This is especially the case if you haven’t exercised regularly in a while.
If improving flexibility was one of your primary goals and you have been working on it, expect it to slowly improve. While you will feel like you have more energy and are getting in shape, your body composition is likely not to significantly change in the first month of training because your body adapts neurologically first.
Step 5
Staying focused and motivated, with the help of others and a great plan.
The next 30-60 Days, starting to SEE change!
During the second month of training you will continue to make improvements in your cardiovascular endurance as well as muscular strength and endurance gains. Although the gains won’t be as rapid as the first month, your personal trainer should be adjusting your program to avoid plateau and keep making progress.
During the second month of training you can expect your body composition to slowly begin to improve provided you have been eating correctly and doing the prescribed exercise during the training sessions and on your own time. Your flexibility will slowly improve as long as you keep working on it by stretching the specific muscles you want to become more flexible.
Step 6
Maintaining the workload and achieving your desired result.
90+ Days onwards, change is here, now to MAINTAIN!
If you maintain your regular exercise with a personal trainer and exercise on your own time you can expect your body composition to continually improve.
From 90 days and beyond improving your fitness assessment results for muscular strength & endurance as well as cardiovascular endurance will gradually become more difficult as you are in a trained state.
If you have been working on flexibility you will start making noticeable progress. Your muscles will feel less tense and you will increase your range of motion about your joints.
The Most Important Thing to Consider: Persistence Pays Off
Achieving results in a fitness program will never be an overnight process. If you are exercising with a personal trainer, putting in exercise on your own time and attempting to eat right, results will come in time.
Basic Results Timeline
- In the first 30 days of training you will FEEL the difference.
- In the 2nd 30 Days of training you will be able to SEE the difference.
- For 60 days and beyond of training your colleagues, family & friends will see the difference. A good time to call up a friend who you haven’t seen in a while!! See what they say about you!
So there we are people, 6 steps to achieving the body, life and performance you desire.
1) Detoxify and Alkalize
2) Get your nutrition right
3) Supplement to combat the toxic environment
4) Get a training plan from a Personal trainer and start to FEEL results.
5) Change your program with your trainer and KEEP training and start to SEE results.
6) MAINTAIN all that hard work and live a much healthy, energized and exciting life!!!
Please feel free to contact RE:Born Wellness on info@rebornpt.co.uk or call 01202 671783 for more information or to book in for our full health appraisal and programming.
Coconut oil, tastes GREAT, smells better and aids in burning FAT fast.
First of all, let me explain how I came about researching into this natural super food and once again prove that keep our nutrition as close to nature reaps benefits.
I heard about 2 years ago, whilst looking for a natural fat burner that Matt Lovell, the nutritionist for Britain’s rugby team was supplementing the team’s diet with the oil.
Lovell says coconut oil helps raise metabolism and burn fat, which helped rugby players increase muscle mass. He says in the first year of using coconut oil as a supplement, members of the rugby team shed fat and gained muscle. In 2007, the team carried an average of 4.4 pounds of extra muscle weight than did the members of the 2003 team. Lovell says he understands skepticism about eating fat to lose fat, but his experience supports the premise.
This result is due to the oil containing lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil really does work wonders in boosting energy and endurance, and enhancing the performance of athletes and clients.
However that was just a drop in the ocean, research shows that the health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength……WOW, what a complete natural remedy.
Today in countries where coconut oil is still widely used, heart and vascular disease remain uncommon.
These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc……
How is Lauric Acid Used by our body?
The antiviral properties of lauric acid were first discovered when researchers were investigating the anti-infective properties of human breast milk. Human and mammalian breast milk are rich in lauric. These fatty acids and monoglycerides provide protection against infections to babies, whose immune systems are still developing.
When nursing mothers include coconut oil in their diet, the level of these fatty acids in their breast milk can triple.
The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It also helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system.
Let us now explore the benefits of coconut oil in detail:
Heart Diseases:
There is a misconception spread among many people, that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart.
It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure.
The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.
Weight Loss:
Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.
Digestion:
Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.
Immunity:
Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV.
Infections:
Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, etc.
So know you know the benefits, let us find out how to use it.
You can use coconut oil for all frying and stir frying. It is heat stable and has a shelf life of over one year. You can also use it as a direct substitute for butter, ghee, margarine and other culinary oils. When warmed (it needs to be liquefied, it solidifies at 70 degrees F) and combined with a culinary vinegar and herbs, it makes an excellent salad dressing.
Dosage: How much (Coconut Oil) lauric acid or Monolaurin is needed?
Infants probably consume between 0.3 and 1 gram per kilogram of body weight if they are fed human milk or an enriched infant formula that contains coconut oil. This amount appears to have always been protective to some degree.
Extrapolating breast milk content of lauric acid and scaling the quantity to the body weight of an adult, an estimated intake of approximately 24 grams of coconut oil per day may provide protective levels for an adult.
This is the equivalent of 3.5 tablespoons of coconut oil, 10 ounces of coconut milk or 7 ounces of raw coconut (approximately one half of a raw coconut per day).
The Dayrit study of Monolaurin and coconut oil as a therapy for HIV used dosages of 7.5 to 22 grams of monolaurin per day in three divided doses or 45 ml. (approximately 3 tablespoons) of coconut oil per day. The coconut oil and monolaurin both demonstrated a beneficial result in reducing viral loads and improving white cell counts. Growing children probably need about the same amount as adults.
Safety Precautions and Side Effects:
Coconut oil is food and can be consumed freely without any adverse effects. The only precaution is to keep your total calories within the range that is appropriate for your body type and activity level. Lauric acid from coconut oil is converted into monolaurin in the human body. Monolaurin is also considered to be a food.
I hope this helps you in making this all important choice to add this oil to your diet!
Please feel free to contact us on info@rebornpt.co.uk, call 01202 671783 or visit our website www.rebornpt.co.uk should you wish to find out more info on us, nutrition or maybe book in a FREE health consultation.
Low testosterone vs the BEER belly!!!
OK an article for you guys, or girls read it for your guy.
Are you struggling to lose weight, is your belly growing or have you developed moobs? well then please read on.
You’re a middle-aged man with an expanding waistline and cholesterol levels just edging into the danger zone. Your muscles are a little flabby and so is your sex drive. You’re probably blaming it all on lack of exercise and a little too much wine.
But the problem could be something more insidious – you could have too much of the female hormone oestrogen.
As Professor Richard Sharpe, a senior scientist with the Medial Research Council Human Reproductive Science Unit, explains: ‘Both sexes need to keep their levels of oestrogen and testosterone in balance for good health. There is no absolute level of either for men and women – it is the relative levels that are important.’
The problem is that the balance between our male and female hormones can change. And it seems that men are particularly affected – indeed, over his lifetime a man will have more oestrogen circulating in his body than a woman.
And too much oestrogen is not good – it raises men’s risk of blood clots, encourages middle-aged spread (bad for heart health and diabetes) and possibly even affects their prostate.
The balance between oestrogen and testosterone doesn’t usually cause problems in men until middle age. That’s when their testosterone levels go into a downward spiral.
‘First, you produce less because of general ageing, but to make things worse, more of what you do make is turned into oestrogen,’ explains Professor Ashley Grossman, an endocrinologist at Bart’s Hospital, London.
Too much oestrogen in the body is known to increase body fat. This body fat then pumps out more oestrogen!!! AGGHHH, not good news….plus it’s not just age-related changes in the testosteroneoestrogen balance that affect men – you will also be getting more oestrogen from the environment:
Oestrogen is found in parts per billion in UK waters, we become receptive to these hormones in parts per trillion!!! These hormones are also found along with every other chemical you could imagine, inc.
- Chlorine
- Fluorine compounds
- Trihalomethanes (THMs)
- arsenic
- radium
- aluminium
- copper
- lead
- mercury
- cadmium
- barium
- Hormones
- Nitrates
- Pesticides
‘We know that pesticides and other chemicals have oestrogen-like effects,’ says Professor Banks. ‘When you add it all up, it’s clear that men are being increasingly feminised.’
Below we look at a couple of adverse effects high levels of oestrogen have on men.
WEIGHT GAIN: Rising levels of oestrogen encourage the development of male beer bellies.‘Oestrogen encourages fat to accumulate around the central part of the body,’ explains Professor Grossman. ‘The problem is that the fat cells, in turn, produce an enzyme that encourages testosterone to be converted into oestrogen.’
So you end up with even more oestrogen and lower testosterone levels than normal – as well as weight gain, this can lead to tiredness, flabby muscles and reduced libido.
ENLARGED PROSTATE: It’s thought too much oestrogen might contribute to an enlarged prostate, an age related condition where the gland surrounding the man’s urethra grows, affecting urine flow and causing the need to use the lavatory more often at night.
MALE BREASTS: Male breasts are common in puberty, explains Professor Stafford Lightman, an endocrinologist and professor of medicine at Bristol University.
‘At this time, young boys start to produce sex hormones in large quantities for the first time.
‘Normally, the body recovers from this and the breasts vanish without the need for treatment.’ However, in older men the change in hormone balance causes fatty deposits to settle in the breast area, creating ‘man boobs’ or ‘moobs’.
So what is the answer?
Get a personal trainer FAST, one that will prescribe you the correct exercises, not the ones you see the guys in the local gym doing, you know the ones doing the mirror muscle workouts, biceps curls and tricep kickbacks!!! starting training like a coached athlete.
Your programme needs to include:
- Compound weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. For example squats, deadlifts, cleans and bench presses.
- Get the weight right, throwing around 2 kg dumbbells won’t help you effect a rise in testosterone. Start off by using a heavy weight that you can lift only five times. That weight is about 85 percent of your one-repetition maximum.
- Do more sets and less reps. Researchers at Penn State determined that this fosters greater increases in testosterone than just one or two sets. Rest a full minute between sets, so you can regain enough strength to continue lifting at least 70 percent of your one-rep maximum during the second, third and forth sets.
- Rest, going everyday to the gym, will break your body down. If you overtrain — meaning you don’t allow your body to recuperate adequately between training sessions — your circulating testosterone levels can plunge by as much as 40 percent, according to a study at the University of North Carolina.
Don’t starve yourself.
When you want to trim down quickly, you probably starve yourself. One of the many reasons this stops working in your 30s, when your natural testosterone levels start dropping, is pretty simple: Cutting your calorie intake by more than 15 percent makes your brain think you’re starving, so it shuts down testosterone production to wait out the famine. “There’s no need to reproduce if you’re starving,” explains Thomas Incledon of Human Performance Specialists in Plantation, Fla.
Skip the Atkins Fad
Research suggests that eating a high-protein, low-carbohydrate diet can cramp your testosterone levels. High amounts of dietary protein in your blood can eventually lower the amount of testosterone produced in your testes, says Incledon, who observed this relationship in a Penn State study of 12 healthy, athletic men.
Your protein intake should be about 16 percent of your daily calories, Incledon says. So, if you’re the average 170-pound man who eats 2,900 calories a day, you should eat about 140 grams of protein daily, which is about the amount in two chicken breasts and a 6-ounce can of tuna.
Have Morning Sex
German scientists found that simply having an erection causes your circulating testosterone to rise significantly — and having one in the morning can goose your natural post-dawn testosterone surge. It’s a sure bet you’ll burn a little fat, too.
Make Nuts Your Midnight Snack
Nuts are good for your nuts. Research has found that men who ate diets rich in monounsaturated fat — the kind found in peanuts — had the highest testosterone levels. “It’s not known why this occurs, but some scientists believe that monounsaturated fats have a direct effect on the testes,” says Incledon. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fat.
Drive Home Sober
To maintain a healthy testosterone count — and titanium erections — cut yourself off after three drinks. “Binge drinking will kill your testosterone levels,” warns Incledon. getting drunk can reduce your testosterone by up to 25% for 48hrs!!
Have a Sandwich at 3 p.m.
As any sensible woman knows, the way to put hair on a man’s chest is to fill his stomach. Your body needs a ready supply of calories to make testosterone, so regularly skipping meals or going for long stretches without eating can cause your levels of the hormone to plummet.
Buy the Fried Tortilla Chips, no really you need some FAT!!
If you want to raise your testosterone score, eat a diet that includes about 30 percent fat, and not much less. Your body needs dietary fat to produce testosterone, so eating like a vegetarian aerobics instructor will cause your testosterone levels to sink drastically. This is bad, unless you actually are a vegetarian aerobics instructor.
Stop Surfing the internet at 2 a.m.
Sleeping less than seven to eight hours a night can screw up your circadian rhythm. That’s why it’s no wonder your testosterone levels are higher in the morning after a good night’s sleep.
For more info, or to book your anabolic drive consultation call 01202 671783 or email us on info@rebornpt.co.uk.
Alternatively click on this link and fill out the online form www.rebornpt.co.uk
Drop a dress size in 8 weeks, hard work made easy at RE:Born.
Drop a dress size in 8 weeks.
Such a simple statement, but probably the one that most of our clients and most women around the world will battle with their whole lives.
Dropping a dress size, be it for an event, a special occasion, work, their partner or just maybe actually for themselves, and why not?
Being able to slip into a size smaller (or more) dress can be the most rewarding experience chased by our clients. Who cares what size they were, its all about how they LOOK and FEEL now!
Its this emotional reward that our clients love that has driven us to develop the most detailed, effective and guaranteed to work package that has seen over 100 women hit the dress size of their dreams.
So what do we know that you may not?
Well first we know that 93 – 97% of anyone following a fad diet will fail, sorry its true. There are several reason for this, firstly its so hard to make that behavioral modification in the face of the easy to buy incorrect food choices, secondly in this day and age we also inherently lead sedentary lives and of course the intense media programming telling us to take a magic pill or follow some celebrity and their baby food diet?
In fact there something much more powerful than these environmental stimuli stopping us from losing weight, its our hormones. Especially a powerful one called Cortisol.
Cortisol is a regulator of your blood sugar, energy production, inflammation and immune system. If this is not working in unity with you…GOOD LUCK chasing the fat loss dream.
You’re probably asking yourself a question right now, are my cortisol levels high? Yes is a good guess without meeting you, especially if any of the below applies to you:
- You are under any form of stress (did you shout at someone when driving today?)
- You have taken or are on any type up drug, be in medicinal or recreational.
- You are subject to intense heat, cold or noise daily.
- You are training too hard and overexerting yourself.
- Suffering from or had a recent trauma.
- Currently or have had recently been ill or had an infection.
- Worried about something.
- Fearful.
- Not eating a balanced diet.
- Eat fatty foods, eat processed out of a packet meals, eat canned goods.
- Drinking coffee, tea, red bull and any other stimulants.
- Eat a refined sugary foods.
- Using beauty products
- etc etc etc
As you can see the list is extensive, all of the above with cause your cortisol levels to rise through the cumulative effect on your stress levels. Continual living in this state will cause your cortisol to contribute to the accumulation of abdominal, hip and thigh FAT, and make it very hard to get rid of.
Believe me when I say that 80% of our clients before they start are following a diet and lifestyle that is putting their cortisol levels through the roof, and its not their fault is how we live to day, our diets are full of toxins, the lifestyles we choose give us undue stresses and we don’t exercise (If we do exercise we do incorrectly, not relative to our goals, ability or at the intensity required to make a difference).
Oh no, I hear you cry, what can I do?
Well look no further, we have an all encompassing, non gimmick, proven package including nutritional coaching, personal training, lifestyle management, supplementation and well being acupressure massage therapy, that will, and please let me stress that again WILL change the way you LOOK and FEEL.
Call us today on 01202 671783 or email info@rebornpt.co.uk for your FREE consultation.
We are here to help you look great.
RE:Born Wellness
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