‘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…

lose-weight-1911605_1920

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

fishing-at-sunset-209112_1920

 

Research:

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

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

 

 

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/

 

The Best Way to Boost Your Energy Is…

Before you get in that long line for Starbucks coffee to help wake you up tomorrow – consider the following studies & think about fitting in a 20 minute workout instead.

Research suggests that regular exercise can increase energy levels, even more than caffeine.  Better yet – exercise is even effective at boosting the energy levels among those suffering from chronic medical conditions such as cancer & heart disease.  (Now that’s some powerful ‘medicine’!)

000

Dips In Energy Levels Throughout Your Day? Discover How To Instantly Increase Your Energy Output By Answering These Twenty Questions – It’s Free & Only Takes A Few Minutes – Click Here To Have A Look

 

 

In a study published in the Psychological Bulletin, over 6,800 people were analysed to measure the effects of exercise on their fatigue.  By the end of the study, more than 90% of the people who completed a regular exercise program reported improved fatigue over the groups that did not exercise.

In fact, the study showed that exercise was often even more effective than – not just caffeine, but even greater than the effects of stimulant medication used for attention deficit hyperactivity disorder (ADHD) & narcolepsy.

According to researcher Tim Puetz, PhD of UGA: “We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day, but it may be that lacing up your tennis shoes & getting out & doing some physical activity every morning can provide that spark of energy that people are looking for.” (Source)

 

Dips In Energy Levels Throughout Your Day? Discover How To Instantly Increase Your Energy Output By Answering These Twenty Questions – It’s Free & Only Takes A Few Minutes – Click Here To Have A Look

 

So if you have just 20 minutes to spare in the morning – try the following challenge: replace your detour for coffee with a quick bout of regular exercise for a few weeks.

For example: 10 bodyweight squats, followed by 10 full-body or kneeling press-ups. Complete two to three rounds.

Be aware of your level of fatigue & see if the little extra movement actually increases your energy levels.

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

 

Resources:

http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy

Do You Know The 3 Muscle Types?

There are three types of muscles in the human body; many of them go un-noticed or unrecognised for the most part, as we associate the conversation of muscles primarily with the skeletal muscles.

Skeletal muscles are the only voluntary muscle tissue in the human body & control every action that a person consciously performs.

Most skeletal muscles are attached to two bones across a joint, so the muscle serves to move parts of those bones closer to each other.

Take ShapeTrainer’s Optimalism Test: LENS Indicator to discover how to instantly improve muscle function

http://www.profitinfocus.com/shapetrainer-lens-questions/

Visceral, or smooth, muscle is found inside organs such as the stomach & intestines, as well as in blood vessels. It is called a smooth muscle because, unlike skeletal muscle, it does not have the banded appearance of skeletal or cardiac muscle.

As the weakest of all muscle tissues, visceral muscles contract to move substances through the organ.  Because visceral muscle is controlled by the unconscious part of the brain, it is known as involuntary muscle, as it cannot be controlled by the conscious mind.

Found only in the heart, cardiac muscle is an involuntary muscle responsible for pumping blood throughout the body.

The heart’s natural pacemaker is made of cardiac muscle that signals other cardiac muscles to contract. Like visceral muscles, cardiac muscle tissue is controlled involuntarily. While hormones & signals from the brain adjust the rate of contraction, cardiac muscle stimulates itself to contract.

When you become aware of the functions of your muscles and the connected role they play getting you through the day you cannot help but be amazed.

To discover what positively affects these muscles take my Optimalism Test: LENS Indicator. It will provide you with instant ways to improve your health & performance.

You can take the Optimalism Test: LENS Indicator for free & receive your personalised report – Click Here

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

 

 

Resources:

http://www.merckmanuals.com/professional

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

1

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 19: 91 – 95

Are you stocking your pantry & fridge with items to help create optimal health & performance?

Please use this countdown of the top 100 Best Health foods to help you achieve this coveted state.

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.

5942

 

  1. Walnuts

Nutrition per 100g

Calories:   654

Fat:  587

Carbohydrates:  13.71 g

Sugars:  2.61 g

Fibre:  6.7 g

Protein:  15.23 g

Potassium:  441 mg

 

Benefits:

  • Walnuts are a great source of fibre & B vitamins.
  • They are rich in omega-3 fatty acids & antioxidants for health protection.
  • They can lower “bad” cholesterol & blood pressure as well as increase elasticity of the arteries.

 

Interesting Facts:

  • Walnuts date back to 10,000 BC & are the oldest known tree food.
  • Walnuts have been known throughout the centuries for a variety of medicinal properties including curing bad breath, reducing inflammation & healing wounds.

 

  1. Pistachios

Nutrition per 100g

Calories:  568

Fat: 414

Carbohydrates: 26.78 g

Sugars:  7.81 g

Fibre:  10.3 g

Protein:  21.35 g

Potassium:  1042 mg

 

Benefits:

  •  Pistachios are high in sterols, which can help lower blood cholesterol & may protect against cancer.
  • They are rich in potassium which can help lower blood pressure & eliminate fluid.
  • High in fibre & soluble fibre to aid the digestive systems & improve blood cholesterol.
  • They help control blood sugar levels & may be of help to diabetics & people who are insulin resistant.

 

Interesting Facts:

  • In Iran pistachios are known as the “smiling nut”.
  • In China they are known as the “happy nut”.

 

  1. Pine Nuts

Nutrition per 100g

Calories:  674

Fat: 60 g

Carbohydrates: 13 g

Sugars: 0 g

Fibre: 0 g

Protein:  24 g

 

Benefits:

  • They are high in omega-6 fats & contain omega-3s
  • They contain plant sterols for cholesterol lowering & a healthy immune system.
  • Rich in zinc & vitamin E.
  • Good source of fibre.

Interesting Facts:

  • Pine nuts refer to the seeds of certain pine trees.
  • Pine nuts grow between the scales of pine cones.

 

  1. Hazelnuts

Nutrition per 100g

Calories:  628

Fat:  547

Carbohydrates:  16.7 g

Sugars:  4.34 g

Fibre: 9.7 g

Protein:   14.95 g

Potassium:  680 mg

 

Benefits:

  • High in beta-sitosterol, which may help prostate health.
  • Rich in monosaturates, which can improve blood cholesterol profile.
  • Good source of soluble fibre for lowering “bad” cholesterol.
  • Rich in antioxidant vitamin E.

 

Interesting Facts:

  • Hazelnut trees can produce until they are over 80 years old.
  • Hazelnuts are also known as “filberts”. Some think the name came from “full beard” referring to the husk that covers some nuts varieties.

 

  1. Sesame Seeds

Nutrition per 100g

Calories:  567

Fat:  432

Carbohydrates:  26.04 g

Sugars:  0.48 g

Fibre:  16.9 g

Protein:  16.96 g

Potassium:  406 mg

 

Benefits:

  • Good source of plant fibres & sterols which help to lower cholesterol.
  • A good source of the antioxidant lignin sesamin.
  • High in iron & zinc.
  • Contains large amounts of calcium – useful for non-dairy eaters.

Interesting Facts:

  • Sesame seeds are small; to get 100 grams you need 500 seeds.
  • The magic words “Open sesame!” from the tale Ali Baba & the 40 thieves refers to the sesame fruit because when the fruit is mature many aromatic seeds come out of it.

 

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 or at the end of your regular meals
  • Many of the foods above are high in nutrients but also high in fat – remember to keep these high fat & high-calorie foods in your diet in moderation.

 

Remember, when you eat too much of a healthy food or eat at a sub-optimal time in the day you will tip your system out of balance & take yourself away from your optimal state.

Watch for more articles about these points soon…

 

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

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

P.S. Keep an eye out for the next installments of the 100 Best Health Foods.  If you missed volume 1-18:

100 Best Health Foods – Volume 18

100 Best Health Foods – Volume 17

100 Best Health Foods – Volume 16

100 Best Health Foods – Volume 15

100 Best Health Foods – Volume 14

100 Best Health Foods – Volume 13

100 Best Health Foods – Volume 12

100 Best Health Foods – Volume 11

100 Best Health Foods – Volume 10

100 Best Health Foods – Volume 9

100 Best Health Foods – Volume 8

100 Best Health Foods – Volume 7

100 Best Health Foods – Volume 6

100 Best Health Foods – Volume 5

100 Best Health Foods – Volume 4

100 Best Health Foods – Volume 3

100 Best Health Foods – Volume 2

100 Best Health Foods – Volume 1

 

 

 

 

Resources:

http://www.nutritioulicious.com/2010/10/interesting-walnut-facts/

http://www.self.com/flash/nutritionnews/2014/10/fun-facts-pistachios/

http://pine-nuts.us/

http://www.oregonhazelnuts.org/about-us/fun-facts/

https://www.finedininglovers.com/stories/sesame-seeds-facts/

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

 

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

How Weight Training Helps Hypermobility

What is Hypermobility?…

Hypermobility is a joint condition in which the joints move beyond the normal range expected.  This syndrome is sometimes referred to as ‘loose joints’, or sometimes those with such conditions refer to themselves as being ‘double jointed’.

Symptoms of hypermobility are extended ranges of motion around a join, this can include joint pain, including in the knees, fingers, hips &/or elbows.

hand

 

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What is the Cause of Hypermobility?…

According to MayoClinic.org hypermobility tends to be a genetic problem.  Parental genes are responsible for the amount of collagen production created between the joints.

Problems associated with hypermobility tend to decrease as you age because the body becomes naturally less flexible the older you get.

 

Exercise Concerns…

While having a few hypermobile joints can be fairly common & often causes no problems – it can present issues when exercising.

Because joints are capable of stretching beyond the point of typical motion, those with hypermobility are more susceptible to injury, particularly when exercising.

Hypermobile joints have a tendency to become dislocated.  There is also a higher incidence of sprains & strains.

Therefore exercising in a controlled & determined way will help to stabilise the joint(s) in question.

 

For a 7-Week-Workout That Will Strengthen Your Joints Click Here

 

Lock Doors Not Joints…

For those dealing with hypermobile joints, it is imperative to avoid locking joints when lifting weights.  Once the joints are locked, the tension is no longer on the muscle, but on the joint itself.

In other words, when you lock your joints at the end of a rep, the working muscle(s) is no longer being recruited & can switch off – the opposite effect of why you are lifting weights in the first place.

Once the joints have been fully extended the weight is just sitting on the join & your ligaments & tendons that are attached to that joint could be under extra load/stress. Obviously, this extension will set you up for strains, sprains & other injuries.

So when performing a full range of motion rep, remember to stop just short of full lock out. Extend the joint to 98% lockout, not 100%.

 

 

Why Weight Training is Perfect for Hypermobile People…

When done correctly, weight training is the perfect exercise for those with hypermobile joints.  Essentially – it will tighten you up! The more toned you are in the muscles surrounding the hypermobile joint, the more they will support that joint & help to keep it from over-extending.

Your muscles help to stabilise your joints.

In the long run, correct weight training will protect you from injury as well as decrease the chance of long-term damage to your joints.

After all:

“Prevention is better than cure.”

Desiderius Erasmus

 

The Bottom Line…

It is important to weight train to set yourself up to avoid injury rather than having to nurse one after the fact.  Therefore, correct form & the correct exercises are essential.

In order to insure that you are performing the correct routine it is important to check with a personal trainer or coach. Inform them if you have any hypermobile joints & practice the exercises correctly for every rep.

Get as much coaching around proper technique & form while weight training as you can before you start to exercise on your own.

 

For a 7-Week-Workout That Will Strengthen Your Joints Click Here

 

To Your Best Health

ShapeTrainer Daniel Grant

 

p.s.

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Resources:

http://www.medicinenet.com/hypermobility_syndrome/article.htm

http://www.mayoclinic.org/hypermobility/expert-answers/FAQ-20058285