‘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 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 –

belly-2354_1920

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 –

abstract-1238667_1920

 

 

5 Reasons Skip the Alcohol & Keep the Muscle

Are you proud of the muscles you’ve sculpted?  Or looking forward to the ones you are about to create in the coming months?

Either way – it’s important to skip the alcohol to help gain & retain muscle… It can inhibit muscle gain!

It’s true.  If muscle is an important part of your fitness goals then alcohol should take a back seat at your upcoming social events.

Why so?  Below are 5 ways that alcohol can negatively affect muscle gain…

0000000

  1. Alcohol Increases Estrogen Levels & Decreases Testosterone Levels

For men, testosterone is one of the hormones that helps to build & maintain muscle.

Alcohol not only reduces these hormone levels but instead, it increases the production of estrogen, a hormone found most abundant in females.

Excess alcohol can even lead to gynecomastia (male breast enlargement – otherwise known as moobies)

Furthermore, alcohol has proven to lead to testicular atrophy, low sperm count & erectile dysfunction as well.

 

 

  1. Alcohol Reduces Protein Synthesis

 

To achieve muscle growth the body must have a positive balance of muscle protein.

 

If you are not consuming enough protein to fuel your exercise you may create a catabolic state in which you begin to lose muscle tissue.

 

Alcohol is another way to send the body into a catabolic state due to its high calorie content & the way that it disrupts the body’s natural processes – including protein synthesis.

 

Ultimately, you could be eating enough protein but then counteracting the affects by drinking too much alcohol & hindering your muscle growth or causing muscle breakdown!

 

 

 

  1. Alcohol Strips the Body of Vitamins & Minerals

Alcohol acts as a diuretic on the body.

This means that it promotes the increased excretion of vitamins & minerals.

When you consume too much alcohol, it tends to strip away a great deal of these important vitamins & minerals, specifically:

  • Vitamin A
  • B Complex
  • Zinc
  • Phosphorus
  • Calcium
  • Vitamin C

The more alcohol consumed, the more quickly the body is drained of these essential elements. As these levels bottom out there is not enough to help support muscle growth.

 

 

  1. Alcohol Creates Dehydration

This is one of the first symptoms you notice when you start drinking.

Because again – alcohol is a fast acting diuretic it can increase your body’s ability to dispose of water.

This means, that your body is quickly drained of water from all areas – including the muscles.

 

Keep in mind that your muscles are composed of 60-70% water so the more you drink, the more they will be affected!

When you do drink – remember to follow each alcoholic drink with some water to help balance your hydration.

Not only will you keep your body hydrated but you will also reduce your total alcoholic intake & reduce the chances of a nasty hangover!

 

 

 

  1. Alcohol Increases Fat Storage

We’ve all seen it.  There’s even a nick-name for it: “beer belly” or “beer gut” is a term that developed for a reason – alcohol triggers fat production!

Alcohol contains around 7 calories for every gram – & the worst part is: these are empty calories, meaning that they have no nutritional value!

When we intake calories from alcohol they contain no nutritional value, the more you drink the more these empty calories can build up in unnatural looking ways – hence the ‘beer belly’!

When you are building muscle, the last thing you want to do is also encourage fat production – talk about confusing the body as to what you really want!

 

The Bottom Line…

If you are eating right & exercising well the last thing you want to do is diminish, reduce or completely undo all of your hard work & progress due to a few alcoholic drinks.

Instead, try to stick to water or use social events as a time to get your lemon & lime waters in which help to alkalinise your system (a good thing).

Being obsessive – take one of your protein drinks along & help support muscle growth even while you’re relaxing!

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

Resources:

http://stopdrinkingalcohol.com/alcohol-lowers-testosterone-increases-estrogen/

http://www.livestrong.com/article/539982-alcohols-effect-on-protein-synthesis/

Ass to Grass: 9 Tips for Proper Full Depth Squatting

The squat is one of the most effective exercises for building leg, lower body & whole body strength.

At the same time, it is one of the most difficult exercises to perform correctly & can be ineffective or even dangerous if performed incorrectly.

Many trainers use the cue, “sit back into the squat” to help teach proper technique & get clients to push their bodies & get the most of out the exercise.

I prefer to use the reminder, “Ass to grass!” to help provide an effective (albeit funny) visual on how to squat as low as possible for full effectiveness.

1

A Functional Exercise…

Squats are considered to be a ‘functional exercise’ as they have a high carry-over to use in everyday life.

Squats will help with range of motion at the hip & knee joints & help strengthen your back.

They build muscles which help you to sit in & out of chairs, lift items &/or bend down & pick items up off the floor.  Squatting effects essential muscles that are used in everyday life.

When performed correctly proper squatting will help to improve muscle tone in your thighs, glutes & hips which will then ease tension on the joints & helps to support your lower back.

 

 

Proper Squat Formation…

When squatting, keep in mind the following things:

  1. Your knees can protrude past your toes, in fact this is much healthier for your knee joint.
  2. Hinge your hips so your butt moves backward.
  3. Keep the pressure of the squat on your heels & through to the balls of your feet & toes.
  4. Keep your head straight – look at the horizon. Spinal alignment is a key technique point.
  5. Keep your shoulders back & chest out – again, keep the spine aligned.
  6. Set a healthy arch that suits you. Get this right for your lower back.
  7. Spread your toes for better balance.
  8. Inhale as you go down – exhale as you come up. Use your TVA & pelvic floor muscles.
  9. Aim to cover your calf muscles with your hamstring muscles – this is ‘ass to grass’.

11

 

The Importance Of The Pre-Stretch…

Tightness in your chest, back, hips, ankle joint, calf, foot and even toes can cause effective squat technique to be a wish rather than a reality.

Stretch out your groin, your feet and your calf muscles before each set.

You can simply do this by sitting into a deep squat while holding onto a solid stable object & holding that position.

In fact, while you’re down there stretching lean into any areas where you feel tight, this could help increase the depth of your squat & therefore increase the effectiveness of your squat session.

I have my clients stretch before every squat set, then allow thirty to sixty seconds recovery before performing the next set – stretching in this way is more important the heavier you are lifting.

If you are unsure about your technique, invest in a good trainer for two or more squat technique sessions.

Alternatively keep an eye out for my ‘Squat Technique Day’ – coming soon. Let me know if you’re interested in a day of learning how to squat effectively for a strong back & fat loss.

Together we’ll get the ‘ass to grass’ method working to improve your health & physique right away!

Until then…

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

P.S.

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

 

 

Resources:

http://journals.lww.com/nsca-scj/Fulltext/2009/12000/Sitting_Back_in_the_Squat.3.aspx

http://www.bodybuilding.com/fun/cyberpump1.htm

http://stronglifts.com/squat/

 

It Takes 3,500 Calories To Gain Or Lose A Pound

The Magic Number…

It takes 3,500 calories to lose a pound.

So all you need to do is skip eating & exercise until you reach 3,500 right?  Not quite.

Remember – if it was THAT easy…well, everyone could do it! When you begin on your journey to creating a physically better you, a number of factors need to be considered.

Indeed caloric intake is instrumental in creating an initial step to a healthier you. What type of calorie & when you consume that calorie are also important elements to consider.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

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The Winning Combo…

When you cut back on calories, your body’s metabolism eventually slows down to compensate for the lack of food & fuel coming in.

How do you combat a slower metabolic rate & maintain your rate of fat loss?

It takes regular exercise along with the reduction of ‘unhealthy calories’ & increase of ‘higher nutrient dense foods’ to create & maintain an optimal physique.

Keep in mind exercise increases your metabolism, to ensure that you are burning more calories than you consume but at the same time are increasing your level of health, it is important to work with an expert on the matter – search out a good personal trainer.

Eat nutrient dense foods – check out my 100 Health Foods Free eBook, a one-click free download from the homepage of my website: www.ShapeTrainer.co.uk

 

 

Even a Winning Plan Can Have Setbacks…

At a certain point a body ‘plateaus’ after losing weight for a period of time.

There are ways to bump your body through a plateau but remember – it’s not all about the scale!

It’s about reducing fat, increasing muscle & creating a healthier & more capable physique.

 

Take This Free and Quick Test To Quickly Get Yourself On The Path To Optimal Health and Performance

 

Lastly, I suggest a BioSignature assessment – a non-invasive body fat test. This is the most accurate way to test your body-fat outside of a lab: BioSignature Body-Fat Testing

 

 

Maintenance…

There may come a point where you have reduced your fat to the optimal amount.

At that point you’ll be looking to maintain the body that you have created & begin truly sculpting the image that you want to achieve.

A vital key in all weight loss, body-building & shape-training regimens is to be conscious of essential vitamins & minerals that your body needs.

Also, remember to adjust your own expectations & realise that it’s consistency that is key in any fitness programme.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

100 Best Health Foods – Volume 17: 81 – 85

Do you know if you’re stocking your pantry & fridge with items to help create optimal health & performance?

I have provided this countdown of the top 100 Best Health foods to help you do so.

Below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & performance.

Chilis-1

  1. Chilies

Nutrition per 100g

Calories:   101

Fat:  3.27 g

Carbohydrates:  8.67 g

Sugars:  0

Fibre: 0

Protein:  9.73 g

 

Benefits:

  • Chilies contain capsaicin which can relieve pain & inflammation associated with arthritis.  There is also some proof that it helps to aid in weight loss.
  • They are filled with antioxidants which help to counter the effects of the aging process.
  • They help to lower ‘bad’ cholesterol & reduce the risk of blood clots.
  • Chilies are rich in vitamin C & carotenes which boost the immune system.

 

Interesting Facts:

  • The Chiltepin chili pepper was used as a tax – paid to Aztec emperors.
  • Chili strength is measured in Scoville Heat Units (SHUs)
  • The hottest part of a chili is where the seed is attached to the white membrane inside the pepper.

 

  1. Cinnamon

Nutrition per 100g

Calories:  261

Fat:  3.19 g

Carbohydrates:  79.85 g

Sugars:  2.17 g

Fibre:  54.3 g

Protein:  3.89 g

Potassium:  500 mg

 

Benefits:

  •  Cinnamon is an antibacterial & an antifungal.
  • It helps to prevent blood clots
  • It may help to lower ‘bad’ cholesterol & blood sugars.
  • Cinnamon helps to beat indigestion & bloating.

 

Interesting Facts:

  • Some believe that cinnamon can help treat the common cold & cure pimples.

 

For More Interesting Facts About the Benefits of Cinnamon Click Here

 

 

  1. Cumin Seeds

Nutrition per 100g

Calories:  375

Fat: 22 g

Carbohydrates:  44 g

Sugars:  2 g

Fibre: 11 g

Protein:  18 g

Potassium:  1,788 mg

 

Benefits:

  • Cumin seeds help to improve digestion.
  • They may help to prevent cancer.
  • Cumin seeds contain antiseptic properties.
  • They are rich in iron which supports healthy blood.

 

Interesting Facts:

  • At some points in history cumin was used to pay taxes.
  • Cumin is the second most popular spice in the world after black pepper.

 

  1. Ginger

Nutrition per 100g

Calories:  80

Fat:  7

Carbohydrates:  17.77 g

Sugars:  1.7 g

Fibre:  2 g

Protein:  1.82 g

Potassium:  415 mg

 

Benefits: 

  • Ginger is an effective prescription medicine which helps to relieve motion sickness without producing drowsiness.
  • It is proven to provide relief from the pain of arthritis.
  • It is often used as a digestive aid.

 

Interesting Facts:

  • Throughout centuries ginger has been said to be an aphrodisiac.
  • The most unique form of ginger is from Fiji island- this ginger is famous for having high doses of oleoresin which gives it a unique smell.

 

  1. Nutmeg

Nutrition per 100g

Calories:  525

Fat:  36 g

Carbohydrates:  49 g

Sugars: 3 g

Fibre:  21 g

Protein:  5.8 g

 

Benefits:

  • Nutmeg is known as a mild sedative.
  • It helps to prevent blood clots & cardiovascular disease.
  • Helps with satiety (feeling full)

 

Interesting Facts:

  • Nutmeg comes from a tree in the Banda Islands of Indonesia.  It produces two different types of spices: Nutmeg & Mace.

 

Things to Remember…

There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results
  • Eat fruit as a snack rather than with your regular meals

 

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying you away from your optimal state.

Watch for more articles about these points soon.

Finally, remember to always check with your doctor before drastically changing your diet or exercise habit.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

P.S. If you  missed any of the previous volumes, please find them here below. & remember to keep an eye out for the next installments of the 100 Best Health Foods!

100 Best Health Foods: Volume 1

100 Best Health Foods: Volume 2

100 Best Health Foods: Volume 3

100 Best Health Foods: Volume 4

100 Best Health Foods: Volume 5

100 Best Health Foods: Volume 6

100 Best Health Foods: Volume 7

100 Best Health Foods: Volume 8

100 Best Health Foods: Volume 9

100 Best Health Foods: Volume 10

100 Best Health Foods: Volume 11

100 Best Health Foods: Volume 12

100 Best Health Foods: Volume 13

100 Best Health Foods: Volume 14

100 Best Health Foods: Volume 15

100 Best Health Foods: Volume 16

 

 

Resources:

 

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food

http://www.express.co.uk/life-style/top10facts/463985/Top-10-facts-about-chillies

https://www.fatsecret.com/caloriesnutrition/usda/cinnamon?portionid=56603&portionamount=100.000

http://www.cookinginajiffy.com/interesting-facts-about-cinnamon/

http://blog.americanspice.com/index.php/fun-facts-on-cumin/

https://www.finedininglovers.com/stories/ginger-beer-recipes-benefits/

http://ciaoflorentina.com/2011/05/21/nutmeg-facts/

 

The Truth About Body Fat

Considering most people these days are watching their waistline, fat often becomes a villain, a ‘bad’ thing that should be avoided at all times.

Fat however, is an essential element in creating optimal health & fitness. The more you understand how the body uses fat the better results you will get from your efforts.

 

Fat measurement

 

For A 7-Week Body Fat Transformation Click Here

 

 

Scientific reasons why you need fat…

According scientific research gathered & reported by Bupa.co.uk, dietary fats are vital to providing your body the energy it needs to support cell growth.  Fat is also important for helping to protect organs, keeping the body warm & helping the body to absorb nutrients & produce hormones.

For women fat is also an integral part of their reproductive system.  Fat is necessary in order to have a healthy monthly cycle & in bearing children.

 

 

Subcutaneous & Visceral Fat…

Not all fat is created equal.  According to scienceblog.com there is a scarcity of information about the differences between fat types:

 

Subcutaneous Fat:

This is the fat found just below the outermost layer of skin.  This is the type of fat that you can grab on any part of your body including the mid-section.  It is the protective wrap over the body, helping to protect the rest of the tissues below.  Subcutaneous fat can be measured with body fat calipers which are used to assess an estimation of total body adiposity.

You would have heard me talk about BioSignautre before. Using the BioSignature system for fat testing & hormonal profiling is a perfect way to test & at the same time stay on top of your unique requirements.

 

Visceral Fat:

Visceral fat is also known as ‘organ fat’ & is the more dangerous of the two types of fat.  This fat develops inside the peritoneal cavity.  In other words, the visceral fat is located between the organs & is what develops into ‘belly fat’.

Visceral fat has been linked to:

  • Insulin Resistance
  • Dyslipidemia
  • Hypertension
  • Glucose Intolerance
  • Coronary Artery Disease
  • Elevated Triglyceride Levels

…& more.

 

 

For A Body Fat Transformation in Just 7 Weeks Click Here

 

 

 

 

Optimal Body Fat for Men & Women…

At the end of the day, there is a basic level of fat that the body needs to survive.  These levels are different for men & women.

Below is one view on average body fat percentages for typical male & female body types:

Image Source

 

In my practice I use these criteria as healthy functional ranges:

Women: 15-20%

Men: Below 14%

Keeping yourself within these ranges ensures that you are not carrying around excess weight that is essentially holding you back & blocking your access to optimal health & fitness.

 

 

How Quick Can You Drop BodyFat…

Losing weight on the scales is all about creating a calorie deficit each day. Larger deficits lead to faster weight loss.  However, if deficits are too large then you may begin to lose muscle mass rather than fat – Not Good.

Also, the leaner you get the more your body will try to conserve its smaller fat stores so the slower the fat loss will be.

Use the following as a general rule of thumb for rate of fat loss:

Body Fat Level Rate of Fat Loss
Men: <15% Women: <24% <0.5-1.5 lb per week, or; 0.25-0.75% of bodyweight per week.
Men: 16-25% Women: 25-34% 1-2 lb per week, or; 0.75-1.5% of bodyweight per week.
Men: 26+% Women: 35+% 1.5-3.5 lb per week, or; 1.0-1.5% of bodyweight per week.

Source

Ultimately though, remember, instead of fixating on a rate of loss it is better to determine an optimal calorie deficit for your body.  Factors to consider include gender, age, weight, height, activity level & end goal.

Importantly, I suggest you focus your efforts around bodyfat % rather than weight on the scales.

Reason being, that if I train you to increase your lean muscle mass & eat in a way that stimulates fat burn then you may actually show no change on the scale (remain the same weight) – however your body composition would have improved.

You’ve decreased body-fat & increased muscle – this is a healthy tipping point as the more muscle you have the more calories you will burn, not to mention how much better you will look in the mirror!

 

For A 7-Week Body Fat Transformation Click Here

 

 

Prevention…

Remember, you’re always at risk of gaining excess fat if you are not closely monitoring your diet & exercise routine.

To reduce your risk of excess fat, eat a healthy diet rich in green vegetables, organic humanly farmed meats & a sprinkle of fruits.

Also remember to exercise daily.  Strength training is a great way to reach & remain in optimal shape, as mentioned above muscle increases calorie burn & thus helps to eliminate fat stores.

 

 

The Bottom Line:

If you want the absolute bear essential requirements, here they are. Follow these three guidelines & your bodyfat will not go wayward on you:

  • Exercise Daily: Train with weights
  • Eat a diet rich in green veg & quality protein plus eliminate sugars & refined processed foods
  • Get to Bed early every night.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

Resources:

http://www.bupa.co.uk/health-information/directory/f/fat

http://scienceblog.com/15764/subcutaneous-vs-visceral-fat-which-matters-most-when-battling-the-bulge/#A2mcKYtzOQSkkeif.97

http://www.healthchecksystems.com/bodyfat.htm

http://www.nlm.nih.gov/medlineplus/weightcontrol.html

http://www.ncbi.nlm.nih.gov/pubmed/18220642

Reach Optimal Health & Fitness using the Glycemic Index

What Is it…

The glycemic index (GI) is a system which ranks food on a scale of 1 to 100 based on their effect on blood sugar levels.

For years meal plans have focused on how to improve blood sugar based on the total amount of carbohydrates (including starches & sugars) provided in the meals.

The GI goes a step further to look at the impact of foods on the blood sugar itself.

Instead of calculating the total amount of carbs in the food before it is consumed, the GI measures the impact of each food on blood sugar as very low, low, medium or high.

 

bigstockphoto_Food_Pyramid_450920-300x300

For A 7 Week Transformation Plan That Uses The Power of the Gl for Optimal Health & Fitness Click Here

 

The History…

The Glycemic Index was created by David Jenkins, a researcher at the University of Toronto in 1981 as a means of managing type 1diabetes.

Today, it has become an ideal way to balance blood sugar for anyone looking to create and maintain optimal health & fitness.

 

 

The Importance of the Glycemic Index…

 

Understanding & using the glycemic index to maintain a low-GI has been associated with a decreased risk of:

  • Chronic Kidney Disease
  • Metabolic Syndrome
  • Type 2 Diabetes
  • Prostate Cancer
  • Colon Cancer
  • Pancreatic Cancer
  • Neural Tube Defects
  • Gall Stones
  • Stroke
  • Depression
  • Cardiovascular Disease

 

 

How is GI Measured…

The GI is measured as either:  low, medium or high with the coordinating numbers as follows:

Low GI: 0-55

Medium GI: 56-69

High GI: 70 or greater

Food servings are typically measured in 50 gram portion sizes of ‘available carbohydrates’ (carbohydrates which are readily digested, absorbed & metabolised).

Available carbohydrates have a larger impact on the blood sugar levels than general carbs which aren’t as quickly digested.

In determining the GI, each 50 grams of available carbs consumed have been measured over a period of 2 hours to determine the ‘area under the curve’ (AUC) which helps determine the full impact of each food on your blood sugar.

Next, the results are measured against the results of either white bread or pure sugar to compare the 2 examples.  At this point it is possible to rank white bread or pure sugar at a value of 100 & then in comparison, the other food is ranked on a scale of 100 or less.

These two foods are used as the baseline because they have a dramatic impact over blood sugar levels.

 

 

Why is the GI Different Than Simple Carb Counting?…

Basically, not all carbs or sugars are created equally.

Even though a pasta noodle & a slice of bread may have the exact same amount of starch, the structure of the bread allows more starch to be exposed to saliva enzymes in your mouth & digestive tract.

Therefore, your body will be impacted differently by each of these foods – even though they have the same amount of carbohydrates.

A slower release of energy into the bloodstream is ideal, this is less stressful on your body & doesn’t challenge your pancreas so intensely as quick release foods.

 

For A 7 Week Transformation Plan That Uses The Power of the Gl for Optimal Health & Fitness Click Here

 

 

Things That Determine a Food’s Glycemic Index…

Many factors can affect the GI of a food such as:

  • Cooking Method
  • Processing Method
  • Type of Starch
  • Fibre Content
  • Sugar Content
  • Acidity
  • Fat Content

 

Examples of GI levels…

 

Some foods that have a very low GI level include:

  • Avocados
  • Asparagus
  • Broccoli
  • Celery
  • Green Beans
  • Cauliflower
  • Cabbage
  • Spinach
  • Tomatoes
  • Olive oil

 

Foods that have a low GI level include:

  • Carrots
  • Green Peas
  • Onions
  • Winter Squash
  • Eggplant
  • Garlic

 

Medium GI foods include:

  • Beets
  • Leeks
  • Sweet Potatoes
  • Corn

 

High GI foods include:

  • Breads
  • Pastas
  • Potatoes

 

 

Why Should You Use It Regularly To Reach & Remain at Optimal Health & Fitness…

The Glycemic Index is important for anyone looking to reach & maintain optimal health & fitness because when the body is given a constant barrage of foods with all different GI levels, the blood sugar undergoes a virtual roller coaster, riding high & dipping low & affecting many other systems & hormones in the body.

A healthy blood sugar range is between 90 – 130 mg/dl before meals & less than 180 mg/dl 1-2 hours after a meal.

A regular high blood sugar (hyperglycemia), over 180 mg could cause any of the following symptoms: blurred vision, drowsiness, dry skin, extreme thirst &/or cause wounds to be slow to heal.

At the same time, not regulating your diet by watching GI levels can also lead you to experience levels that are too low (hypoglycemia).

Levels below 70 mg can result in: shaking, fast heartbeat, sweating, dizziness, anxiety, hunger, headaches, irritability, weakness &/or vision problems.

All in all, it’s obvious that regulating your blood sugar is a big way to keep yourself functioning at optimal health & fitness.

The smartest way to regulate your blood sugar is by applying the Glycemic Index to your meal selections.

 

 

For A 7 Week Transformation Plan That Uses The Power of the Gl for Optimal Health & Fitness Click Here

 

 

Ready to get started using the Glycemic Index…? 

…My 7 Week Body Transformation program is the perfect way to get your body in optimal shape while learning how to use the glycemic index to help KEEP you in optimal shape!

Find out more here.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

 

Resources:

http://preventcancer.aicr.org/site/DocServer/Glycemic_Index.pdf?docID=341

http://www.whfoods.com/genpage.php?tname=faq&dbid=32

https://www.health.ny.gov/diseases/conditions/diabetes/controlling_blood_sugar_importance.htm

http://www.health.harvard.edu/blog/use-glycemic-index-to-help-control-blood-sugar-201208135154

 

The war is raging… Against Fat!

For special training in your fight against the soft ugly stuff click here.

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Tasty…

I know how busy life is! Trying to be healthy, fit & in shape can sometimes appear to be a right chore. It seems like a lot of hard work with not much return. Alongside that I just want to eat the tasty stuff that makes my taste buds come to life!

I don’t want to restrict what I eat & I certainly don’t want to be hungry all the time! The problem is that when I live like this I feel low. I mean my energy levels are down. I have a few moments of pleasure while I’m eating a few hundred grams of my favorite chocolate but then it’s back to feeling low!

After repeating this process over & over again I decided enough was enough. I wanted to feel better. I wanted more energy. I wanted more self-esteem. How the hell was I going to get all these things?

After many months, even years of trial & error I discovered a system that works really well for me.

I set up my lifestyle a certain way, which is easy to manage when my schedule is jam-packed.

I do these special exercises that leave me feeling great & ready to take on the rest of my day & week.

I choose certain amounts of specific foods, which boost my energy, provide me with loads of ‘umph’ & over time have actually made me look younger than I did a few years ago!

Lastly, I take a few carefully selected supplements that boost my immune system, give me even more energy & nourish all my cells to perfection.

 

Understand…

So that I could understand this system that I had started living I wrote it down & made even more tweaks to get it just right.

Then something real interesting happened! Everyone started asking me what I was doing to look & feel so good plus perform so well – all the time!

I told them about my system & you guessed it, they wanted to learn it as well. As a personal trainer I happily shared my success methods.

Honestly it is so rewarding to see others get the results they’ve always desired & win their personal war over the bulge!

What’s really great is that everyone I have coached has said a similar thing – ‘That it was much easier than they first thought!’ When you apply these special techniques to yourself & your life then you just have to sit back & watch the results come to you.

 

Cause & Effect…

Do something specific – get a specific response. That’s the principle. The problem for most is that they spend years trying to figure out what is the best thing to do! It becomes confusing exactly what brought about the result!

That’s where I come in & my system works. My quest is to save you one of the most important things in your life – time. My system will make you a black belt in fat-defense!

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Imagine your life, where you look the best you have ever looked. Imagine that you are bursting & over flowing with energy. Imagine waking each morning & jumping out of bed with a real zest for your day. Imagine looking amazing in ALL of your clothes & even better NAKED!

Well I offer you the chance to have that life. I can certainly help you get there. I’ve helped many others reach this state. On top of that I can have you there in less than 7 weeks!

 

Sound incredible? Check this out.

 

Promise…

There are plenty of get rich quick & lose a stone in 5 minutes schemes! I love the sound of those things but in the real world they never really deliver what they promise!

Getting anything in life that is worthwhile keeping takes training. Specific training over time. What I can offer you is the exact perfect training that brings about phenomenal results in a very short period of time.

7 weeks! That’s it. Not even 2 months. In 7 weeks time you could be going about your day like you are right now feeling outstanding – while everyone is looking at you & thinking – ‘Damn they look good, I wonder what they do to look so good?’

This is a true story. I have so many testimonials just like the example I’ve just given you. Some people have even said to me that I have changed their life! WOW that’s powerful stuff. Actually bought me to tears a few times but that’s a story for another time! (Hey, don’t tell anyone how sensitive I am! It’s a secret)

So why am I sharing this with you & what do I want in return? Firstly, as I said earlier, I’m a personal trainer, so it is my job to share these types of insights with my clients.

If I’m a good personal trainer, I get results with the people I work with. To show you the results I get, click here.  Have a quick look I’ll be right here when you get back.

What did you think? Those results look great if I do say so myself! Plus they were all achieved within 7 weeks – double bonus.

Secondly, I can’t think of anything better that I would love doing. Helping you realise your full fitness & health potential. The truth is that the healthier & fitter you are the better you will do whatever it is that you do in the world.

So as a by-product I am helping the world to be a better, happier & more productive place. That’s damn cool in my opinion.

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Investment…

So what will this cost me? I hear you ask. Less than you may first think! There is also an added incentive when you invest in this training. You pay the price of the course up front but when you complete the training you get 50% back!

Why? This is another tried & tested theory that keeps you on track. It actually encourages you to give it your all. Lets face it, who likes to throw money away? I certainly don’t & I wouldn’t want you to either.

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What You get:

–       Your Workout Routine within a pdf document that you can open on your laptop or your phone – worth £17.

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Now this offer will be taking off very soon & why should you wait? Why not have the best you in place within the next 7 weeks?

If you already know it’s for & you’re ready to get started as soon as possible you can register right now, click here.

If you’d like to enquire about the next start date, click here.

I honestly hope to be coaching you soon so that together we can win our war that is raging… against fat!

 

To Your Best Health

ShapeTrainer Daniel Grant