New Years Resolution - Make me a Fitter Person!

It's that time of year again when we make or have made those inevitably soon-to-be-broken resolutions to perfect our lives the following year.

For me, once again the gym features. Actually 2014 wasn't a bad year but still so much could and should be achieved. In the gym today the thoughts as to what I should be aiming for started to appear and I think I will now break a habit of  lifetime and write down my objectives!!

What is clear is that it is vital that any resolution is clearly thought out or otherwise it will be broken in weeks or even days.

In relation to health and fitess:

On health, I need fewer work drinks sessions bunched together.  I will play a more active part in spreading these next year so that each occasion is not overly harmful to my training goals. For example, we had two client receptions in the office before Xmas - next year I shall ensure we will compress into one. I am also going to deliberately make myself go the gym or out on the bike the next day to re-ignite the body even if it is a rubbish workout and I have a head that is banging away.  That way routine is quickly re-established.

The gym routine itself needs refining. I am resolved to compress my workouts so that everything is super-setted whether in Virgin Active or my garage gym.

The list is still open and I'd love to hear from you as to what your intentions are

Have a great New Year

Andy

The 6 Best Leg Exercises You're Not Doing (Ultimate Leg Workout)

New Push Up Workout

Do you include pushups in your workouts? 

Be truthful!

Could you probably do more, ya think?

Push Ups are one of the most underrated exercises on the planet. That’s right I used the word underratedbecause although everyone knows how amazing of an exercise this is, most people just don’t do enough of them.

In my opinion push-ups are one of the best exercises to help build upper body strength, muscle, explosiveness, stability, core strength, endurance and more.

You want a buff chest…do push ups!

You want upper body dominance…do push ups!

You want to get stronger…do push ups!

Today I have my new push up workout challenge that you can do anywhere, anytime to help you improve your physique and strength.

It’s tough, challenging but it is something that you can use over the next 4-6 weeks to help you get super strong and build muscle.

Male or female you need to be including push up variations in your workouts starting today if you are looking to change your physique and get into the best shape moving into 2015

https://www.youtube.com/watch?v=jfF_UPxvcxo&feature=youtu.be

Instantly Solve 7 Most Common Muscle Building Problems

I recently read about this survey done on 2000 people who consistently worked out. And they were all asked, “what is the biggest problem you faced when you were trying to build more muscle?”

Now read these problems carefully... and if you have just one of them, you might be holding yourself back from building the muscular body you’ve been wanting.Here are the 7 most common muscle building problems:

1. Not achieving a full muscle pump. A full muscle pump means seeing your veins bust through your arms and literally feeling like your muscles are filling up like a balloon.

2. Not having time to eat a pre-workout meal. Filling your body with muscle building and fat burning nutrients is crucial to doing a workout that will give you the maximum ripped muscle results.

3. Not having enough energy. Most guys train after work or school, and most of the time they are physically drained. So make sure that you have enough energy to get through your workouts, or else you’ll just be wasting your time.

4. Not training with full intensity. Real intensity is giving it everything you’ve got… every workout.

5. Not having the motivation to train. Skipping workouts definitely tops the list for muscle building problems. Bottom line: you have to train to grow.

6. Not reaching your muscle building threshold. During each workout your muscle has to reach what is called “the anabolic” or “muscle building threshold.”  In order to do so, you must train to failure and go beyond what your body allows you to do.

7. Muscles are too sore to train again. Most people don’t know this, but muscles grow when they’re recovering. And without the right nutrients in your body, recovery can take a long time. So make sure you have everything in your system to recover, so you can train more often, and see faster results.

support@sixpackshortcuts.com via e2ma.net

Three Strategies That Train Your Body To Use Its Own Stored Body Fat To Build Muscle Part 3

Do NOT Fear the Burn!

Most people run from the burn. I want you to CHASE IT!

For most average gym goers, the burn starts… and they stop.

Such a metaphor for life. Things get difficult and people run and hide, or rest.

If you want to be successful at anything in life — the gym included — you’ve got to get comfortable being uncomfortable. Period.

I say chase that mother down and get acquainted. The better you get at pushing
past the part of exercise that starts to get uncomfortable, the better your results
will be.

Lactic acid — otherwise known as “the burn” — is a byproduct of cellular energy production.

You work, it happens. The more you work, the more lactic acid gets produced. High levels of blood lactate are very highly correlated with increased metabolic upregulation and Growth Hormone secretion in the body.

And if you didn't know, higher levels of GH mean more fat burning in your body.

Boom! You grow bigger and leaner at the same time!

We call this Growth Factor Max-Lactic, and we devote Phase 3 of the Hypertrophy M.A.X. system to this powerful tool for massive body composition remodeling.

http://www.hypertrophymax.com/stored-body-fat-to-build-muscle/?subid=1203894&cid=236&linkid=810995&tid=&vtid=vinlander2

Three Strategies That Train Your Body To Use Its Own Stored Body Fat To Build Muscle Part 2

STOP Eating Carbs When The “Experts” Say To

You may have heard that the best time to eat carbs is in the morning — when you are more “carb sensitive.” And if you believe it, I don’t blame you.

The “gurus” seem to make a good case. Except they fail to understand a very important detail about carb sensitivity. And that missing information will make you small, soft and fat!

You see, it’s true that your cells are more carb sensitive in the morning — meaning they absorb carbs more easily.

However, what you have to understand is that BOTH your muscle cells AND your fat cells are more carb sensitive in the morning (and your fat cells are four times more sensitive to insulin at that time)!

Now get this, throughout the day, your carb sensitivity is going to naturally decline, in all your cells. Yet you can actually “trick” your muscle cells into regaining their carb sensitivity…

And all it takes is a badass workout!

I won’t go into the detailed science behind it (called the GLUT-4 pathway). That’s the kind of thing that I reserve for the monthly magazine we deliver to members of our Hypertrophy M.A.X. system.

For now, all you need to know is that you MUST concentrate your consumption of carbs on the period AFTER your workouts if you want to build muscle and lose fat at the same time.

The key is really just being "smart" and learning how to adjust your carbs around your level of leanness and goals by using the solution I reveal on the Next Page.

http://www.hypertrophymax.com/stored-body-fat-to-build-muscle/?subid=1203894&cid=236&linkid=810995&tid=&vtid=vinlander2

Three Strategies That Train Your Body To Use Its Own Stored Body Fat To Build Muscle Part 1

DON’T Worry About How Much Weight Is On The Bar

What I’m about to reveal may seem simple, but it’s brutally effective for building slabs of new muscle.

Yet almost no one is using it because of two things… It requires you to drastically reduce the amount of time between sets during the workout and… it hurts!

The method I’m talking about is called Max-Density. And if you truly want to grow, you’re going to have to get over your ego and “man up.”

Too many guys want to build their muscles but train with their ego. Using proper hypertrophy training means LESS REST and MORE WORK; the exact opposite of what most meatheads are doing when they’re chatting about some chick’s Instagram photos and resting five minutes between slinging weights with everything OTHER than the muscle they’re trying to work.

Quite simply, Max-Density requires you to do the same “volume” of work — sets and reps — in a fraction of the time. Bottom line… MORE work, LESS time. THAT is how adaptations happen. NOT trying to add an extra ¼ rep to your full body bicep curls.

How does it build more muscle?

First of all, you’re not leaving your muscles adequate time to recover. That means your body will figure out a way to recruit MORE motor neurons and muscle fibers to get the job done. You’re also making sure all those potentially anabolic signalling hormones stick around and accumulate in the muscle as opposed to letting them flow out after each set.

Turns out many muscle fibers stay dormant because you never give them a good reason to wake up! Recruiting new “dormant” muscle fibers means exploding new growth of your slow-to-grow muscles -- 30-40% NEW GROWTH.

Next, density training massively improves your muscular endurance and cardiovascular conditioning. That means fantastic pumps, and that kind of “cell swelling” is directly correlated with a growth stimulus that is now known to drive muscle building.

Improved conditioning and metabolic stress of high density training means your muscles will become superstars at the efficient use of nutrients (aka insulin sensitivity). In other words, they will gobble up everything you stuff in your face, which means more muscle and zero-to-no fat storage.

In fact, this type of training drives up mitochondrial function and often forces your muscles to tap into your fat stores to fuel recovery in the hours and days after each density-style workout. That means you lose fat while building brand new muscle mass!

http://www.hypertrophymax.com/stored-body-fat-to-build-muscle/?subid=1203894&cid=236&linkid=810995&tid=&vtid=vinlander2

Why New Exercises Feel So Hard—Even Though You’re Strong

Have you ever been mysteriously sore and tired after a brand-new workout, even though you’re plenty fit? Here’s why: Any time you learn a new skill, your brain and your muscles have to learn how to work together in order to complete it, according to Randy Gruezo, C.S.C.S., founder of No B.S. Fitness Solutions in New York City.

The concept isn't exactly surprising. Think back to the first time you rode a bike or drove a car: You were uncoordinated and fumbled your movements because you were picking up a new ability. "It's simple,” says Gruezo. “The more you practice, the better your brain becomes at commanding your muscles to perform a task."

So the same goes for when you're in the gym. The first time you try an exercise, “your body just thinks, get it done—it doesn't matter how pretty it is,” Gruezo says. “But after you move past the 'get it done' stage, your mind and muscles start processing how to become better at what you're doing," he says. This leads to improved form and the ability to use more weight or perform more reps.

Then once you become efficient at commanding your muscles each time you exercise, you decide to try a new variation—and the “holy crap, I’m wiped!” cycle starts all over again.  

“Even though you're recruiting the same muscles, you're doing so in a way in which they haven't yet learned to be efficient," Gruezo explains. Since you're still trying to figure out the best way to use your muscles, it's likely that your body expends more energy, leaving you sore the next day, explains Gruezo.

While this motor-learning effect may kick your butt, it probably won’t help you lose weight any faster, Gruezo says. He recommends sticking with your current workout plan for a minimum of 6 weeks before switching course to allow your muscles to adapt. 

http://www.menshealth.com/fitness/why-new-exercises-feel-so-hard-even-though-you-re-strong?adbid=544154126116876288&adbpl=tw&adbpr=25093616&cid=socFit_20141214_37237467

The Handy Man Guide To Calorie Control

For years, experts have been telling us that the best way to measure portion size is to count calories. Problem is, calorie counting is complicated and hopelessly unreliable. Luckily, the solution to calorie control is in your own hands.

If you’ve ever needed to cut some weight, you probably learned how to “count calories.”

Those quotation marks are there for a reason. Because calorie counting is notoriously inaccurate.

Research shows that calorie estimates for foods can be off by about 25%. That’s because of faulty labeling, laboratory measurement error, differences in food quality, and the ways that individuals digest their food.

This is a big margin of error. Not to mention the fact that all that weighing, measuring, and tallying is a major drag… and that most of us don’t remember our intake correctly anyway.

There ought to be a better way. The calorie counting antidote.

Here’s the good news: if you’re trying to eat better and lose (or maintain) your weight, counting calories is rarely necessary.

At Precision Nutrition, clients in our coaching programs gauge food portions differently. No carrying around weigh-scales and measuring cups.  No calculators or smart phones.

All you need is the ability to count to two. And your own hand.

Here how it works:

Your palm determines your protein portions.

Your fist determines your veggie portions.

Your cupped hand determines your carb portions.

Your thumb determines your fat portions.

To determine your protein intake

For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm-sized serving.

For men we recommend 2 palm-sized portions with each meal.

To determine your vegetable intake

For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.

For men we recommend 2 fist-sized portions of vegetables with each meal.

To determine your carbohydrate intake

For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand to determine your serving size.

For men we recommend 2 cupped-hand sized portions of carbohydrates with most meals.

To determine your fat intake

For fat-dense foods – like oils, butters, nut butters, nuts/seeds – use your entire thumb to determine your serving size.

For men we recommend 2 thumb-sized portions of fats with most meals.

A note on body size

Of course, if you’re a bigger person, you probably have a bigger hand. And if you’re a smaller person… well, you get the idea. 

Your own hand is a personalized (and portable) measuring device for your food intake.

Based on the guidelines above, which assume you’ll be eating about 3-4 times each day, you now have a simple and flexible guide for meal planning.

Follow the suggestions here for when you’re eating out, and you’ll be even better prepared.

Weight loss: it’s in your hands Face it. Counting calories is a chore and a bore. And you have better things to do.

Let your hands become your portion control guide, and you’ll find yourself eating balanced, nutritious, delicious meals—and losing or maintaining your weight, without the hassles.

You can count on that.

http://menshealth.about.com/od/Nutrition-for-mens-health/fl/The-Handy-Manrsquos-Guide-to-Fat-Loss.htm?utm_campaign=caloriecount&utm_medium=email&utm_source=cal_nl&utm_content=20141208

18 Reasons Why You NEED To Lift Weights, Especially If You’re a Woman Part 1

Before I get into the benefits of weight lifting, I need to send a message to women:weight lifting is NOT just for guys!

The belief that weight-lifting will get women super-jacked, ripped, and masculine is completely ridiculous and flat-out wrong.

The only ways for women to build significant amounts of muscle–to the point where they start looking manly — are to:

1. take steroids
2. take HGH, testosterone, or other hormones
3. have abnormally high levels of natural testosterone, which is extremely rare and you’d be aware of it (it’s not healthy for women)

For 99.9% of women none of these apply–which basically means that you have zero excuse not to lift weights (you’ll tone up and nothing more, I promise).

Jamie Eason (above) is pretty much as jacked as a women can get naturally, and I honestly think she looks fantastic and VERY feminine. I hope this article can convince more women to start lifting, because those who don’t are missing out on so many awesome benefits (which I’ll get to in a minute).

18 Powerful Benefits of Weight Lifting

---

Strength training, resistance training, weight lifting, etc. are not just about building bigger muscles. Sure, one popular goal is to grow size-wise, but the majority of people who train religiously acknowledge that the benefits go far beyond muscular growth. Here are 18 reasons why you NEED to lift weights, right now.

1. It builds muscle and burns fat — that equates to a LEAN body.

With enough time and training, muscle growth eventually converts into visiblemuscle tone and definition. Higher intensity lifting and metabolic training also stimulate lipolysis (fat breakdown and release) and increase the body’s metabolism long after training is finished. Besides the calories burned during your session, you’ll continue to torch elevated calories for a prolonged window afterwards.

And what else could you want? Aesthetics and looking great naked are one of thedriving forces behind why most people strength train. Society weighs appearance so heavily, which makes it vital to look your best. It also produces self-confidence. Not only that, but a muscular, lean, toned body screams health and strength. A healthy, strong person is an attractive person that people gravitate towards.

Apparently “attractive” people make 3-4% more money on average than those with below-average looks. Well, well, look at that.

2. It burns a ton of calories and boosts BMR.

A high-intensity weight lifting session can burn up to 500 calories per hour. Weight lifting has also been scientifically proven to boost BMR (basal metabolic rate) for up to 24 hours post-workout.

Not only are you burning calories in the gym, but also afterward when you’re on the couch relaxing. The more intense the workout, the more calories you’ll burn post-workout via boosted metabolism.

3. Muscle burns more calories at rest than fat.

More muscle = higher resting metabolism. More muscle and less fat means that you’ll burn more calories at work, on the couch, and while you’re sleeping. Muscle tone helps you get lean, look lean, and stay lean.

4. Muscle is functional.

Having more muscle means you’re stronger and fitter, which translates into better functional performance in everyday life. You’ll look A LOT better when you’re the only friend that can carry a heavy TV up a flight of stairs. It’ll at least get you a free beer, and maybe a date.

http://www.leanitup.com/why-you-need-to-lift-weights-women-too/

Female Weight Training Versus Cardio Training

https://www.youtube.com/watch?v=tVSXMfJtoE4#action=share

Exercise Part 2 – Weight Training (For both Men and Women!)

The two main issues that rise here is women thinking either or both of the following –

1. Weight Training is just for guys

2. If you weight train I will bulk up

Both are completely wrong and every single girl my brother has spoken to in his Personal Training career has had the Ah Ha! Moment once he has explained it to them.

Men AND women weight training is a superb way to burn calories and burn stomach fat.

Long story short, lifting some weights tears the micro fibres that makes up muscles.

They need to repair, so where do you think muscles get that energy to do so? –Bodyfat!

Contrary to what many women think, when guys see women weight training in the gym, they have the utter most respect for them as they know themselves what the benefits that weight training brings. 

So if you lower your sugar, combine cardio and weights 2-3 times a week you will absolutely melt body fat and feel damn good to 

As you are using interval training and weight training, your body is burning calories all day, all week long. Love it!

When was the last time Weight Watchers or the awful weight loss tv programs told you to do that? Pretty much never.

If they do mention it then don’t tell you why, if they did as I mentioned then the diet industy wouldn’t make so much money out of people who don’t understand why.

They just talk about your BMI, Low fat diet, exercise 3-5 a week.. blah blah blah kitten bloody crap – Old News plus these diet experts usually usually look like they are gaunt and doesn’t eat or workout properly themselves.

So, You need to remember that our bodies are made up from bone and muscle so when we exercise via cardio we can actually loose some muscle.

This is why it is important to eat enough protein each day, to keep full but also to keep our muscle.

Protein shakes are a great way to keep your protein up, while your body burns the fat away at rest

How many times have you seen someone be on a diet and become gaunt looking? Think back and see if you can think of any.

They may look slim but their face, neck, arms and legs can become untoned which means they have not actually lose all their weight via fat loss, but muscle loss to.

Perform some weight training exercises and you can easily keep your muscle but also gain some to and have a very sexy toned look and be the envy of your friends.

Men would need to weight train for a long time before they looked like Arnie, with spot on diet like actual body builders do.

For us mere mortals both men and women can both do themselves wonders by integrating some weight training into their exercise routine.

Women who do this, feel their confidence grow pretty much overnight and in just a few weeks see a difference in their body shape but you will NOT bulk up like guys do.

So remember, women of any age do not have enough testosterone in their bodies to have biceps like men do and even then, men can take months to get there.

The benefit of weight training is that you burn calories as your muscles repair over the next 2-3 days.

Whereas old school slow cardio, you can stop burning additional calories within the hour or getting off that treadmill. 

 So to sum up -

• Reduce or cut out processed sugar and replace with something like Greek Yogurt and blueberries
• Make sure you are eating enough or your metabolism slows down -No skipping meals 
• Start weight training 2-3 times a week – with the interval training cardio after your weights session or if you are to tired, on days you do not weight train.

That’s all –

Weight / Fat loss doesn’t need to be complicated –

If you already eat ok, and go to the gym.. get that cardio changed and weight training in. Do it 

Lastly, be patient.  Take self photos every 2 weeks and over 12 weeks you will see an amazing difference 

If you don’t know me, just to prove all of this works, here is a photo of me now and what I looked like in from Feb 2012 after losing 4lb away off 3 stone. 

So get off that sofa and don’t look back 

Exercise Part 1 – Yup. It’s got to be done..

Exercise Part 1 – Yup. It’s got to be done..

You may not like the idea at the moment, but you really do love to .. love it as you see changes.

Believe me, when I was at school I hated hated! Exercise with a vengeance.

I remember many occasions being picked 2nd to last with my friend being picked last purely because I was so fat and unfit.

So I know many of you maybe thinking, I really don’t want to do it but again, believe me it makes a hell of a difference when done right when loosing weight but many people do it wrong.

Many people join the gym, slog it out and lose a few lb then give up or do the same routine every time and get nowhere fast. 

They may go every day and do the same routine and not see any results. As I mentioned before, you see so so many people doing the same speed on the treadmill, cross trainer for half an hour at a time.  

Slow state cardio which what it’s called is the totally wrong thing to do, complete crap and will get you nowhere fast.   Which is maybe why many of you are reading this?

Also, as soon as they get off the machine, their heartbeat goes back down and you stop burning calories. 

Learn how it’s supposed to be done, and you will feel the complete difference, see a difference in such a short period of time and best of all.. people will SEE a difference in you .. so read on..

How to Exercise Properly and Feel the Benefit To!

Many do the exercise but then have a cappuccino or muffin afterwards (I have seen it myself in the gyms I goto ) I have gone from disliking exercise so much I avoided school classes to doing cardio pretty much everyday and loving it.

Exercise per week boils down to 3 rules for men and women! which may come as a shock to many women reading this.

• Weight Training 2-3 times a week
• Cardio Interval Training 2-3 times a week for 20-25 minutes

Now I can hear most women reading this.. oh no.. I can’t do weights, that’s just for men and I will bulk up.

That’s a pile of even bigger kitten crap so keep reading! If you have time and exercise 3-5 times a week, you can easily burn 200-500 calories off per session when done right with even more calories over the next couple of days even if you are not in the gym.

Over a few weeks, this add’s up but so many do not keep up with it. If you find motivation a issue, classes like circuit training and boxfit are good to get going.

You will lose weight but as you get good at cardio, you will find it stagnates. Which is where you learn how to do it properly whereas everyone else is wondering why they can’t lose bodyfat.

The  better way.. So does 2-3 times a week of cardio sound better?  20-25 minutes a time instead of 40 minutes or an hours class?

That’s how much cardio I do now, and 20 minutes a time max. None of this slow, borrrrrinng ZZZzzzz same speed cardio you see people doing and look utterly depressed to.

This is where you want to look at HIIT which stands for High Intersity Interval Training.

All it consists of is taking a cardio exercise, and slogging it out as hard as you can for a short period of time. Then rest, before you go again. Repeat this 10-15 times and you get the following benefits -

• It’s damn quick to do – 5 minute warmup
• 15-20 mins max of interval cardio instead of 30-60 minutes of slow steady boring cardio
• 5 minute warmdown
• It gets the heart rate up and burns fat very efficiently
• You burn fat for hours, if not a day or so later and that’s just doing cardio right.

Bear in mind, your leg muscles as a example, will be pushed harder so you will find you become toned up more, and burn more calories as your muscles tone up.You can do this in the gym on the cross trainer but even better is a bike with the best way by far is the rowing machine!

• 2 minute warmup
• 20 seconds full pelt
• 40 seconds rest
• Repeat this 10 times – Sound easy? give it a go..  

If you don’t want to do this in a gym, run down your road for 20 seconds, turn around and jog back, then sprint again. So you now know what most people are doing wrong in the gym – I will write a seperate article on interval training on this site. So here is the even more vital part for anyone male or female, who wants to shed bodyfat -

http://www.simplygetfit.co.uk/how-to-lose-weight-the-right-way/

Why Sugar Stops You Losing Weight

Now the Really REALLY important part. We all know sugar is bad for us, but most people do not know why.

When you know why, it makes avoiding it much easier when you know what it is doing to you. I also mentioned at the top of this article is that sugar is worse for you than fat.

So now, I will go into this in more detail as it can easily be the biggest reason people don’t lose weight.

What many people do not realise is that sugar is worse for you that fat. What sugar does, is raise your insulin levels and promotes fat storage. <– MAJOR

So your body uses sugar as energy whilst you go about your daily life. It doesn’t need to fat , so thinks.. what shall I do with this? So it stores it..and you put on weight.

Also, most people do not realise how much sugar they are having a day, even if you say.. but I don’t eat cake or chocolate. 

It’s in more food than you think, right down to cereal bars that are promoted to help you lose weight or advertised as .. again.. fat free or … only 120 calories for example. 

The calories are in a way, irrelevant if it’s got sugar as that sugar will spike your insulin levels and any food you eat for the next 24 hours will end up being stored as far more than if you didn’t have the sugar.

The trouble is since the 1970’s the world got turned upside down and the governments advertised a low fat died as heart disease was on the rise.

What happened since then is that heart disease increased dramatically as soon as the low fat diet was introduced, but why? It all boils down to one main factor – They replaced fat with sugar.

Have a look at the image below which is from a well known brand of low fat yogurt. Notice the fat is very low but the carbohydrates is high, then look at the sugars!.

Pretty much all sugar, to keep the taste as there is no fat.

What you can also see, is in the ingredients they have Fructose.. which is another name for sugar but if you read the label.. would you notice it, or notice it more if it said sugar? 

Weight out 12grams of sugar on a pair of scales at home and it works out to be a pretty heafty amount. Say for example, you have a couple of yogurts a day for a month.

That’s 12 x 30 x 2 which is  720grams which is approaching a KG of sugar per month.

That’s alot! and thats only just counting low fat or no fat yogurts. Add in chocolate, cake, biscuits, alot of the cereals to all the other processed food you don’t realise contains sugar.

Look at the ingredients of the food you buy and if sugar is in the top 3 of the list of ingredients, don’t buy it.

Anyway, Without fat in a food product, the food item itself soon looses its taste and texture and can easily become like cardboard, so to compensate for this, food manufactures replace the fat with sugar to keep the taste there.

Then they trick you on adverts saying, it low fat or no fat but people do not realise that sugar is so so much worse.

Any food you see in the fridge in supermarkets, on the cake isle or anywhere else you see fat free or low fat advertises is most likely to have a huge amount of sugar to compensate.

This includes the very popular, low fat yogurt which when eaten, are preventing you from losing weight but are advertised to help you lose weight.

When you listen to the tv adverts next for low fat yogurts or cereal for example, listen to their wording.

Most likely they will say – “eating this could help you lose weight” , they never “eating this will help you lose weight” so because they are not lying, the tv advertising agencies let them get away with it.

The same goes for.. it tastes wondering and contains no fat.. but it’s what they don’t tell you which is harming you and preventing you from losing weight.

Another example of marketing to trick you into eating sugar is a particular UK advert that says eat this breakfast produce for breakfast and lunch and help you lose weight.

Of course it will, because you are eating far less calories but – The cereal itself has a great deal of sugar in it.

You could eat cucumber for breakfast and lunch and lose weight so the cereal itself has nothing in it that justifies their statement. Just marketing for you and people who do not read between the lines.

For a great dessert, which not just satisfies a sugar craving but is damn good for you is Greek Yogurt and blueberries.

I have the Total Greek Yogurt , either 0% or 2% fat and frozen blueberries from Tesco.

It tastes lush as the Welsh say heh Total Greek Yogurt from Fage is one of the very few 0% Yogurt’s that doesn’t get pumped full of sugar and Greek Yogurt in general is very good for you, unlike all the other yogurt our there which is flippin bad for you.

I have the 2% Total Greek Yogurt as it’s good fat and does taste creamier but also, your body does need fat to keep healthy.

Again, the media confuse people by supplying them with the wrong or steer you in the wrong direction. You can also get small pots of 0% for £1 in Tesco at least, so great for taking to work.

At home, the large tubs of 2% Total is perfect as the natural fat is good fat, which our internal organs actually require and tastes a little better to.

So why does all this sugar make me put on weight? or stop me losing weight? The answer is Insulin.

When you eat a steady healthy diet that has sugar from natural sources such as fruit (blue berries for example) and vegetables, all good.

Add in processed sugar that’s put into food from low fat yogurt to ice cream and cakes then isulin comes into the equation.

Very Important – Read this next part a couple of times!

What happens is your sugar levels rise due to the sugar in the food you are eating so your body produces insulin to come along and lower your blood sugar levels.

The catch is, as your body is using the sugar for fuel, and insulin is playing its part, the body sees fat as not needed for fuel as it has the sugar, and stores it.

Therefore, you put on weight. For years, I ate normal food but also a great deal of biscuits, cake and chocolate and thought – “ahh its ok, I will burn it off tomorrow”

…but because my body was using the sugar, I did not realise I was fighting such a losing battle. In June 2012 I decided I would cut down the cake and chocolate, and lost weight pretty damn quickly.

I was still eating food I should not have at the time, but because I was eating far less sugar, my body used the sugar and fat as fuel, instead of just sugar.

Now there’s more to it than that, as I mentioned good fat, bad fat.

There are also calories and exercise which benefits a great deal but if you have several stone in weight to lose, reducing sugar will help you lose weight just by doing that by itself.

Then you can add in other methods to lower your weight but reduce that sugar, and see for yourself.

http://www.simplygetfit.co.uk/how-to-lose-weight-the-right-way/