“ENERGY Exercise (Not What you THINK)”

So, there’s certain ways we can change our states. And why do we want to change our state? …because we want to be in control of our state. Because that has an impact over the results we get. Why do we want to control the results we get? …because then we can get more of exactly what we want !

 

finger-160597_1280We need to be grateful for everything we have whilst we work on everything we want.

And how do we get more access to the power or the energy that gets us more things we want?

 

Well this is one way. It’s actually the third way in the step sequence so how do you set your state? 1. Physiology (body/posture). 2. Focus (thoughts). 3. Language (words).

 

I’m going to talk you through an exercise, a language exercise that can take you 1 minute. Take your hands out, bring them together and rub them, then push your thumb into the middle of your palm; just push, just activate the center of your palm, do this for each hand.

 

Rub them together again, and I want you to hold your hands out as if you’re holding a ball in between them (palms facing each other).

 

Now you’re just going to stretch that out a little bit by increasing the distance between your hands, keep the connection between the hands and then just bring the hands back together a little bit.

 

Can you feel something? Some people are more sensitive than others. Pull them away they might feel a little bit attracted to each other, push them together you might feel there’s a little bit of resistance or like there’s actually something between your hands.

 

Now notice your hands. Feel about the same? Same weight, Same temperature? Roughly the same, right?.

 

So now what I want you to do is take one hand up to your face and we’re going to go negative first. So what I want you to say Is ‘hate, hate, hate’ about 10 ten times to the palm of your hand.

 

Now take the other hand and say ‘happy, happy, happy’ again about 10 times.

 

Then hold your hands out in front of your palms facing up, compare how they feel. Notice a difference? Maybe in temperature, weight, size etc.

 

I’ll give you a jist of what happened for me; the hand that was negative was much heavier and actually felt warmer and the positive hand for me felt lighter and maybe a bit cooler.

 

What does that mean?

 

It means the language you use can energise you (make you lighter and cooler) or it can make you feel heavy, and that goes on in your head ALL DAY LONG (whether you’re aware of it or not).

 

So the language you’re saying to yourself, you feel it as well. It has an impact on you (and your life)

 

So try it out with different words, if you feel ‘hate’ and ‘happy’ don’t work for you because everyone has different relationships with different words. The negative words generally feel more heavier, feel a bit slower, might feel hotter or colder depends on your relationship to the word.

 

Now, if you’re doing that inside your head (because we don’t speak all these things out loud obviously). Words do have so much power. And that’s affecting your state… which in turn is affecting and influencing your results.

 

This is a very simple easy exercise, an energy exercise… It can dramatically impact and affect your energy levels, your brain power, your effectiveness and the results you get – let this continue out across your life for the rest of the day, try it out.

 

Just be aware of the words you use. Are they more positive or are they more negative?

 

Do you have 60% positive and 40% negative? Or the other way around. Could you improve that slightly? If you did, what would that do to your energy and your body? What would that do to the way you view life?

 

BIG IMPACT !

 

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To watch the full video Click Here

 

To your best health all ways

Daniel

Your Mental & Physical Strength Coach

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“Energy Energy Energy! (or lethargy?)”

Today I went to a funeral, and it was absolutely so sad. My oldest friend’s mother, but that’s a story for another time, what I want to share today is this…

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At the end of the ceremony we went for something to eat and there weren’t many options where we were so I had to choose wisely because I’m very strict about what I eat, particularly at the moment.

 

So, say you go to a workman’s café for example, or just a café that doesn’t really sell the greatest of food… What should you choose if you want to retain your hard earned well deserved health, vitality & energy levels?

 

The people I was with (family and friends), they chose certain things and I chose certain things. Now straight after they had eaten what came over them? Tiredness, lethargy and some of them felt that pretty much straight away.

 

Myself? I was actually boosted up and had energy for hours later… especially when they were dozing off and I was rolling around with my son playing with him and just really wanted to inject some love and fun into my day.

 

Point being, the story is what you choose to eat is essential and this is linked to the number one thing I’ve learnt this year – Only Allow Quality Fats into Your Body.

 

For instance, my Mum was saying ‘oh I’ve had grilled bacon and I’ve had eggs’ which is not so bad. But the devil is in the detail. For my eggs I ask for no oil and to put them on the hot plate or poach them.

 

So my mum had them fried, (most likely in vegetable oil) and she felt tired afterwards, and she said ‘oh but they were eggs that isn’t that bad’ but they were deep fried in, we actually don’t know what oil but I guess it wasn’t virgin olive oil or butter or virgin coconut oil.

 

So what did I have? What was the good choice?

 

I made sure that there was no oil added, I did ask them what butter they used so I didn’t get any of that because it was margarine (which is COMPLETELY DIFFERENT to butter). I had bacon on the griddle (maybe not the wisest choice but one of the only better choices) I had eggs on the griddle, grilled tomato’s, a few mushrooms and a salad. And that did me. I was good, my energy was good and it was a good food choice in a damaging situation.

 

It’s down to your choice. Do you want more energy? Do you want more vitality? It really does matter, one meal can make all the difference and it can dip your energy.

 

Or do you want to be vital? Do you want to feel full of energy and feel great and just have better conversations and enjoy yourself more?

 

If I said to you, I’ll give you this fried chicken or I’ll give you this cigarette what would you choose?

 

You probably think ‘well I’ll eat the fried chicken it’s not going to be that bad’. But actually the studies show that fried chicken will cause more damage for longer periods of time than smoking that cigarette!!. And who wants to smoke a cigarette these days, really? Not a good idea. And the fried chicken is a worse idea!

 

So think about that. It’s like a bruise. If I kicked you in the shin right now and you bruised, no matter what you did, no matter how good you ate, no matter how early you went to bed, it wouldn’t heal straight away. It would take time for that bruise to go away. That’s exactly the same as what you do when you make a bad food choice.

 

Keep the bad fats out. Any fats that are deep-fried or de-natured in any way. Keep away from vegetable oils. Look at the food you’re eating, if it has omega 6’s in it, if it has any other fats in it than the top 6 don’t eat it.

 

It’s that simple. Police that like your life depended on it. Because it does.

First the quality of your life. Then your actual life expectancy.

 

 

Would you like Access to More Energy through Lifestyle Exercise Nutrition & Supplementation strategies that are easy to apply & have immediate impact?

 

To join my private facebook group where we get set up for success send me a message saying ‘Private Group’ & I’ll send you the details. For £1 a month I will MASSIVELY over deliver tools, techniques, discounts on phenomenal health, fitness & wealth products that will boost your Energy. You’ll get private messages within the community from me & other HealthWealth experts.

 

It’s an investment that will keep paying back for years to come.

 

 

Talk soon

 

Your Mental & Physical Strength Coach Daniel

http://www.TheShapeTrainer.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

‘6 MUST KNOW’S’ : How to Choose Your Omega Fish Oil Supplement

  1. Does your oil contain Omega 6 ?

baked-1549171_1920You don’t need any more. Your Omega fish oil supplement should not contain any Omega 6.

Om6 is pro-inflammatory (promotes it) & it is highly likely you already have enough of it in your blood.

Main sources of Om6 are :

NOTE: Do not ingest any more Omega 6

 

2. Should it contain more EPA or DHA ?

Both EPA & DHA are amazingly good for you. Studies in fact show that DHA has even more health benefits than EPA.

Particularly for your brain & eyes.

NOTE: You want a supplement higher in DHA to EPA.

 

3. Capsules or Liquid?

You want your oil to be in a liquid form. Why? One reason is it will be purer & gone through less handling.

The second reason is that in the heating of the capsules in order to seal them a portion of the DHA is lost to the heat. The more heat process the oil is put through the less fresh it will be.

As mentioned you want as much DHA to remain as possible.

NOTE: Make sure your oil is in liquid form

 

4. How pure is your oil ?

All oils in the UK must pass stringent tests to be fit for human consumption. The industry standard in Scandinavia (where the best fish comes from) is the TOTOX Value.

Totox stands for total oxidation & assures that the oil is pure & fresh. Basically how many toxins are in the oil & how quickly is it ageing.

Clearly you want the purest oil with as little toxins present as possible & you want it to be fresh.

TIP: The more fishy smelling an oil becomes the less fresh it is.

In the Uk all oils must score 10 or below on the Totox Value. This should be public information but not all companies release this information easily. (I wonder why?)

The lower the score on the Totox the cleaner, purer & fresher the oil.

It is fit for human consumption if you see on the shelves in the Uk but the closer to 10 on the Totox score the less pure it is.

I think of it like this: a drop of arsenic each day wont kill me but it certainly isn’t doing me any good. Combine that with all the other toxins coming in & over the years of accumulation it could become a problem…. The purer the better.

NOTE: Only use the lowest scoring oil from the Totox Test. If a company wont tell you that information DON’T TAKE THEIR OIL.

 

5. How much should a quality oil cost ?

For a decent oil expect to invest £30-£40 per bottle.

This is one area where a little extra is worth it. You could choose to save a pound or two per month but be wasting your money if its optimal health, vitality & wellness you are in search of.

There are some excellent oils out there for around £1 per day – what is your health & happiness worth to you ?

NOTE: £1 per day could save you many aches, pains & potential risk to diseases especially as you age.

 

6. How do I know I need it & how much should I take ?

Most people take Omega supplements blind: They don’t know their Omega status & don’t know if the product is doing them more harm than good AND if the product is doing anything at all !

There are some extremely simple ways to test your Omega status these days & combine that with the other facts above you will know exactly how much you need & for how long.

NOTE: Get the simple cost effective test & correct your Omega levels asap. Your health, energy & performance could depend on it.

 

To conclude…

If you were to prioritise your budget to ‘which supplement will give me the most bang for my buck?’ then TWO jump out & every health care practitioner will tell you the same:

  1. Multi vitamin
  2. Omega supplement

 

You have a simple decision to make…

If you want to cover ALL the bases mentioned above & have access to the most SUPERIOR oil on the market so ‘ YOU LOOK & FEEL YOUR BEST ‘ get that decision handled right now by CLICKING HERE.

 

The Way To A Man’s Heart (& A Women’s) Is Through Their Stomach…

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The old sayings are the best – & usually accurate!

 

Prebiotics are the food that your live ‘good’ bacteria feed off.

 

Feed them well & they increase in numbers & you’ll feel more energised for it.

 

Don’t feed them (starve them) & you’ll suffer with more digestive & nutritional issues, fat gain, mood disturbances & lower performance levels.

 

 

Common prebiotics include:

 

1)

Inulin

Naturally occurring polysaccharides (sugars).

 

Most commonly found in chicory. A natural fibre that links with the processing, journey & storage of carbohydrates through your body.

 

You can easily take this as a supplement these days.

 

 

 

2)

Fructooligosaccharides (FOS)

A naturally occurring fibre in the same group as Inulin.

Helps feed the Bifidobacteria species. Bifidobacteria are considered beneficial bacteria for healthy gut & colon.

Where can you get it from?:

  • Jerusalem artichoke
  • Chicory root
  • Leeks
  • Onions
  • Garlic

 

 

 

3)

Galactooligosaccharides (GOS)

Non-digestible food ingredients that beneficially affect the host by stimulating the growth and/or activity of beneficial bacteria in the colon.

 

 

4)

Lactulose

A non-absorbable sugar used in the treatment of constipation

 

 

 

Good Prebiotic Foods:

 

Jerusalem artichokes

 

Garlic

 

Chicory

 

Onions

 

Dandelion greens.

 

Leeks

 

Asparagus.

 

Bananas (remember to always balance your higher GI carb intake & get the timing of high GI carb intake just right to remain in an optimal physical state)

 

 

 

 

Turbulence…

When you first begin to take on extra prebiotics you may experience some flatulence or gas.

This is your internal environment re-adjusting & is not cause for concern. The disturbance should not last longer than five days.

After which you will notice an improvement in your digestion, energy levels, sleep patterns & your general well-being should improve.

 

 

Bottom Line…

Sprinkle these foods into your next shop & add them to your meals for improved digestive health which will result in clearer skin, better concentration, improved sleep, increased performance levels & much more.

You can also supplement these & dietary fibre very easily at an affordable cost.

You can’t go too far wrong with fibre supplementation so ask for the best at your local health store or grab some online. For example Psyllium Husks are a good source of supplemental fibre, take 15 grams (approx 1 large tablespoon) in the morning & in the evening.

 

Keep up the good work…. To Your Best Health

 

Daniel Grant

The ShapeTrainer

 

ps. For the MOST SIMPLE & COST EFFECTIVE way to LOWER INFLAMMATION in your gut which will BOOST your ENERGY & stimulate FAT LOSS check out this genius system … CLICK HERE

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Research:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2607002/

The 3 Priority Ways to Drop Fat

  1. Low GI Foods
  2. Resistance Training
  3. Compound Exercises

1) Low Gi Foods

GI stands for Glycemic Index. This tells us whether a food raises blood glucose (sugars) quickly, moderately or slowly.

Different carbohydrates are digested and absorbed at different rates & GI is a ranking of how quickly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.

You want a slow steady release of energy (sugar) from the foods you eat. So choosing low GI is the smarter choice – the energy will be released slower & provide energy for a longer period of time & will in turn cause less of an insulin response.

Insulin is the hormone of fat-storage & ageing. Control that & you control those two factors to a certain extent.

This is how foods are classified:

Low GI Medium GI High GI
0-55 56-69 70 or greater

Choose low to moderate GI foods & you will manage your blood sugar effectively. Portion sizes & timing do play a part but this is the most important element to consider.

I’ll show you how to put this into a meal plan & which foods are low – moderate GI at the end of this article.

2) Resistance Training

If you want to lose Fat-Weight you MUST LIFT WEIGHTS. Here’s why …

The more muscle you have the more calories you will burn. FACT. This is the way to guarantee control of your body-fat over time.

This doesn’t have to complicated. The first few sessions may be uncomfortable as you learn something new but then you will start to feel & Look great.

I coach this to all my clients & highly recommend you learn some simple moves, I’d be happy to help you out so check out my first step solution at the end of this article.

3) Compound Exercises

These are movements that involve more than one muscle group & move two or more joints.

An example of a compound movement is a bench press or a squat.

Isolation movements are single muscle group, single joint movmements, for example a bicep curl or a calf raise.

The more muscle fibres you recruit in an exercise routine the more muscle you will grow & more calories you will burn.

So a single arm bicep curl is not the best choice of exercise if fat loss is your goal. A squat, deadlift, dip, bench press, lat pulldown or a row are smarter choices.

Get the basics handled & then pick up other powerful tips & techniques as you develop. Watch a powerful fat loss solution I have for you at the end of this article.

Check out this short video (3min11) that will create a SURGE in Fat-Loss, Energy & Certainty… – CLICK HERE –

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3 Why’s Fish Oil should be your FIRST supplement

1 Why: Helps Combat EVERY disease…

You can google Fish oil and ‘ X ‘ (any disease). You’ll find reams of pages (average 1,750,000) & studies supporting the fact that fish oil helps to reduce the risk to whatever disease you type.

The benefits are FAR REACHING.

So a question you could be having right now is How do I know I need it? The answer is testing. If you don’t know your Omega status it is well worth finding out.

The further you are away from a ratio of 2:1 (Omega6:Omega3) the higher your risk to illness, ailments & disease. (I’ll show you a streamlined way to test & perfect your status in the quickest time possible at the end of this article)

 

2 Why: Fat Loss..

Again you can do your own research on Google which will pull up just under 5,000,000 pages of data supporting fish oil supplementation & fat loss.

If you want to look & feel your best for something that takes less than 30 seconds a day then fish oil supplementation is a no brainer.

The only question you should have is ‘ Which the best product & how much does it cost? ‘ (I’ll give you a genius option at a highly competetive price the end of this article…)

 

3 Why: Builds Muscle & Lowers Inflammation…

There is a more recent term coming through called ‘ INLAMMAGEING ‘ linking the rate of ageing with inflammation.

Bottom line is the more we control inflammation, think painful joints, digestive issues, outbreaks of rashes & acne on the skin, the longer we keep our youthful looks & vibrancy.

At the same time we get to build more muscle which is one of the top determinants of longevity. Fact is the more muscle you have the more calories you’ll burn (even at rest) so basically put the more muscle you have the less likely you will get fatter !

 

Check out this short video (1min34) that rifles through these benefits PLUS introduces ALL the BENEFITS FOR you in a seamless easy-to-apply, easy-to-follow way  – CLICK HERE –

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Stress Management, Anger, & Benefits of Living a Less Stressful Life

I rarely lose my temper, no more than once or twice a week on average.

How often do you find yourself getting angry?

Are you aware that anger is the psychological manifestation of stress & worry?

How often do you lose your temper?

stress

My LENS questionnaire will point you in the right direction. Takes less than five minutes to complete & you’ll receive a personalised report – Click Here To Take The Questionnaire Now.

 

We’d all like to be able to live a more stress free lifestyle. The benefits of less stress can be seen, not only in the way you handle situations, but in what you decide to eat, how your body reacts to stress & the shape of your body & where you store fat.

Case studies that directly correlate with the benefits of anger management, as well as how a person handles stressful situations have proven the benefits of stress management.

 

 

Symptoms of Stress…

Have you experienced any of the following issues without knowing why?

  • Trembling or tremors
  • Grinding of your teeth
  • Lightheadedness or dizziness
  • Cold or sweaty hands or feet
  • Frequent colds
  • Frequent infections or sores
  • Unexplained allergy attacks
  • Heartburn
  • Stomach pain
  • Nausea
  • Difficulty concentrating
  • Frequent crying spells
  • Feelings of loneliness
  • Increased frustration
  • Nervous habits
  • Loss of appetite
  • Difficulty making decisions
  • Heart racing or palpitations
  • Increased number of minor accidents
  • Overreaction to petty annoyances

…Any of these can be symptoms of being over stressed!

Stress affects the body in other ways as well… The tendency for heart disease is a more obvious & well known correlation.

Numerous studies have indicated that due to consistent heart rate increase created by stress, we are stressing our hearts physically more so than on average, & the correlation of heart disease & stress is long standing.

 

Case Study – Stress vs. Diabetes…

Those who suffer from diabetes, for example, have seen positive results when they address & manage stress.

Stress management training was associated with a small (0.5%) but significant reduction in HbA1c.

The term HbA1c refers to glycated haemoglobin. It develops when haemoglobin, a protein within red blood cells that carries oxygen throughout your body, joins with glucose in the blood, becoming ‘glycated’.

By measuring glycated haemoglobin (HbA1c), clinicians are able to get an overall picture of what our average blood sugar levels have been over a period of weeks/months.

For people with diabetes this is important as the higher the HbA1c, the greater the risk of developing diabetes-related complications.

HbA1c is also referred to as haemoglobin A1c or simply A1c.

 

My LENS questionnaire will point you in the right direction. Takes less than five minutes to complete & you’ll receive a personalised report – Click Here To Take The Questionnaire Now.

 

What To Do…

It’s obvious that any or all of the symptoms above can decrease your level of heath, your wellness or even your life if experienced on a long-term basis!

So what’s the cure? 

Obviously – trying to find ways to limit your stress as best possible.

Begin to say ‘no’ when people ask to add new things to your plate, especially when it is already full.

Take time to implement systems that help you manage overwhelming tasks or problems.

Delegate tasks. Be smart with where you spend your precious time. If someone else could be completing the task for you then pass it over & spend a fraction of the time reviewing their work before completing the job.

Talk; to yourself, outloud, to co-worker, to friends, to complete strangers!

A problem shared is a problem halved.

Not only will it help you feel less stressed by talking out the issue(s) but the person you share with may come up with additional solutions on how to manage, decrease or eliminate specific stressors in your life that didn’t come to your mind.

It’s worth a shot.

 

 

Food & Exercise…

Also – remember: eating healthy & exercising are great ways to stimulate feeling good, strong & energetic while at the same time reducing stress levels.

Eating well helps to increase serotonin which is the ‘happy hormone’ & exercise also helps to increase endorphins – other hormones that help stimulate happiness & positive thoughts & emotions.

Be aware of your stresses & what causes them.

Always look for better ways to manage & reduce your stress & promote positivity, wellness & longevity!

My LENS questionnaire will point you in the right direction. Takes less than five minutes to complete & you’ll receive a personalised report – Click Here To Take The Questionnaire Now.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

Resources:

http://www.researchgate.net/profile/Karen_Multon/publication/8993765_Stress_management_in_rheumatoid_arthritis_what_is_the_underlying_mechanism/links/543426160cf294006f734eb3.pdf

http://jpet.aspetjournals.org/content/238/2/693.short

http://isp.sagepub.com/content/42/2/102.short

http://www.stress.org/stress-effects/

Why Your Workouts Should Be High Intensity

New studies show that high-intensity interval training (HIIT) may be even better than regular aerobic exercise.

Emerging research indicates that HIIT may be more effective in reducing subcutaneous (beneath the skin) abdominal fat than other forms of exercise.

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Instantly GAIN Understanding of What Is Working For You AND AGAINST You from Your Current Routines and Habits – CLICK HERE

 

 

The Benefits of HIIT…

According to research by Stephen H. Boutcher, High intensity exercise helps lower insulin resistance & results in a number of skeletal muscle adaptations which help enhance skeletal muscle fat oxidation & improve glucose tolerance.

Basically put this form of exercise will increase muscle tone and burn off body fat.

Tests were performed on sprinters as they often have quick bouts of intense exercise with periods of rest in between.

Beyond the health benefits mentioned above HIIT has also proven to be more time-efficient & helps you to get results more quickly & efficiently.

…Particularly when you’re focusing on the abdominal area.

 

CLICK HERE If You’d Like Some Immediate Remedies To Stubborn Body Fat – Why Would You Not Apply These Techniques Is My Question? ps: They’re Also Free.

Try HIIT…

HIIT can easily be modified for anyone at any fitness level & even for those with special conditions such as diabetes or weight problems.

Examples of HIIT exercises includes but is not limited to:

  • Walking
  • Swimming
  • Aqua Training
  • Cycling
  • Eliptical
  • Cross-training
  • Treadmill walking, jogging or running (sprinting)

 

An Example Workout…

Try this as a workout next time you’re in the mood to shift some belly fat.

Two minutes steady pace – this will act as a warm up. Slowly increase your speed over the two minutes.

At the two minute period hit the gas and go into a sprint (or something resembling a sprint). Keep this pace up for 30 seconds. Just do your best, that’s all that can ever be asked of you.

At two minutes thirty slow it down to a steady/slow pace. This is active recovery. Actively recover for one minute – then repeat the process.

Complete at least five sprints and work your way up to fifteen. That is a goal.

If you try and complete fifteen on your first attempt you may experience nausea like you just downed a glass of thick salt water – so aim for five and build yourself up.

At the end continue the movement slowly and easily for two to five minutes as a cool down – keep the blood flowing for a period of time after the intensity, then apply some light stretching.

Enjoy.

 

The Bottom Line…

If you are not sure where to begin, click the link below and I will walk through your L.E.N.S (Lifestyle, Exercise, Nutrition, Supplementation) status & how to best utilise your time in order to get to where you want to be – fast!

I can get this to you today, for free.

 

Click Here – This will not be Free forever so grab your personal health report while you can, I’d love to start helping you out by coaching you today.

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

Also be sure to keep an eye out for my new book, which will cover all the above mentioned points in detail.

I’ll keep you posted on the release date – it’s a matter of weeks now!

 

 

p.p.s.

To Receive Quality Info Like This Straight To Your Email: Click Here!

 

 

Resources:

https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

http://well.blogs.nytimes.com/2015/01/26/sweaty-answer-to-chronic-illness/?_r=1

The Effects of Music on Your Workouts: Perceived & Otherwise

If you’ve been watching my social media – you may have seen the fitness fact stating that you tend to lift more weight when listening to music.

 

Want A More Dramatic Response From Your Workouts? For More Muscle Toning Tips – ‘Click Here’

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What’s Going On Here? ….

Basically – when listening to music, you’re distracted.

You aren’t focused on the fact that you’re sweating or breathing hard or that your muscles are starting to burn.

Either way, while all of this is going on, your body is working & can end up generating more force & therefore completing more reps than you would have if there were no music.

According to The National Center for Biotechnology Information these are actually relatively new findings.  Prior to 2012 the effects of music had been studied to determine the effects of those performing aerobic exercise.

 

The Studies Show…

Below are some highly interesting results from this study.

According to the Effects of self-selected music on strength, explosiveness, & mood:

The purpose of this study was to investigate the effects of self-selected music (SSM) vs. those of no music (NM) on the mood & performance of the athletes performing bench press & squat jump. Twenty resistance trained collegiate men completed 2 experimental conditions, one while listening to SSM & the other with NM. The subjects reported their profile of mood states (POMS) & rating of perceived exertion (RPE) before & after performing 3 sets to failure of the bench press at 75% 1 repetition maximum (1RM) & 3 reps of the squat jump at 30% 1RM. Statistical analyses revealed no differences in squat jump height or relative ground reaction force, but the takeoff velocity (SSM-2.06 ± 0.17 m·s(-1); NM-1.99 ± 0.18 m·s(-1)), rate of velocity development (SSM-5.92 ± 1.46 m·s(-2); NM-5.63 ± 1.70 m·s(-2)), & rate of force development (SSM-3175.61 ± 1792.37 N·s(-1); NM-2519.12 ± 1470.32 N·s(-1)) were greater with SSM, whereas RPE (SSM-5.71 ± 1.37; NM-6.36 ± 1.61) was greater with NM.

So according to this study – athletes were not actually exerting more energy when they were not listening to music, & yet they felt like they were.

Their “perceived” exertion seemed to be greater when they were not listening to music.  It only stands to reason that when you perceive yourself working harder you are quicker to draw your workout to a close – thinking you’ve maximised your efforts versus if you feel like you are exerting less effort – you’re likely to continue the workout even longer.

 

Want A More Dramatic Response From Your Workouts? For More Muscle Toning Tips – ‘Click Here’

 

The Bottom Line…

The next time you head out for a workout make sure to first: grab your iPod, create a great playlist & crank up those tunes!

This is a good alternative from time to time. The aim of this article is to give you an altered experience while you exercise.

You need laser focus while you train. This is what I teach most of the time. However, every so often you must change up the whole routine.

The environment, the style, the intensity & even the focus of your mind.

Distract yourself for a session or two – ‘Without losing form’ – & see if you can stimulate a new level  of fitness from your body.

 

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

p.s.

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Resources:

http://www.ncbi.nlm.nih.gov/pubmed/22033366

Muscle Burns Fat. Fact.

Studies have shown that muscle is 3 times more effective at burning calories than fat.

 

Burn Fat All Day Long…

The more muscle you have the more calories you’ll burn. Muscle is a calorie furnace.

Even at a rest you can be burning off calories… & fat.

Your metabolic rate is the rate at which you’re burning fuel (fat, sugar, protein – think coconut oil, a chocolate bar & steak).

The higher your metabolic rate the higher your calorie burn. This means that while you’re sitting on your couch, enjoying a binge of your favourite shows, you could still be burning calories – & the more muscle the more calories you are burning.

 

Take ShapeTrainer’s Optimalism Test: LENS Indicator to discover how to optimalise your workouts for maximum-calorie-furnace-fat-burning-muscle-tone

 

muscle

 

A Not So Useful Scale…

Don’t get too excited & think that you can pack on muscle & then sit around & let it do all of the work!

Recent studies into claims that muscle can burn fat at a rate of 60 calories per hour have now been discounted as greatly exaggerated.

Even though you may have a great BMI percentage, (body mas index), this is a measure of fat using your height & weight. This method can give an inaccurate reading!

If you happen to be vertically challenged but genetically gifted, ie. You’re short but built like a brick s*it house, something like an Arnold Schwarzenegger version of Danny DeVito, then the BMI scale is of no use to you.

It will simply categorise you as being obese. Which is obviously not the case!

This means that, yes, you might have more muscle than fat, but you still can’t rely on only sitting, there needs to be regular exercise & optimal nutrition.

 

How Many Calories?…

So the obvious thought would be to balance calories in with calories out, right?… But there are a few more things to consider.

Each calorie, depending on which food the calorie was extracted from, behaves differently once it reaches the hallowed grounds of your digestive system.

A calorie from an almond will be digested & it’s energy released much slower due to the fibre that comes with, in comparison to a spoon full of sugar which hits your blood stream much quicker with little impedance.

Sugar may help the medicine go down but it’s no good for your health – thanks for that Mary Poppins!

So where as calories in is an important piece of information, I suggest that the type of calorie is more important. So choose your foods wisely.

 

The Bottom Line…

Basically, it is true that the more muscle you have, the more efficiently & quickly your body will burn calories.

Still, you need to not only consider just exercising the correct way, but also watching what you eat, & making certain that your body chemistry (vitamins & supplemental needs) are in balance to help this process along & turn your system into an optimal fat burning machine!

 

Take ShapeTrainer’s Optimalism Test: LENS Indicator to discover how to optimalise your workouts for maximum-calorie-furnace-fat-burning-muscle-tone

 

Until we talk again…

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!