Movement Preparation is Key

Well, what a week it’s been for the Fight Camp members.  Today sees week four coming to an end in the current camp and the intensity was ramped, with everyone smashing the workouts. Good Work folks.

Two weeks left and things are about to get interesting d;-). plenty of stretching and loads of water.

On a serious note: as the training intensity will see a rise in the last two weeks, and it is imperative that we utilise good quality soft-tissue massage techniques to ease those aching muscles and to avoid overuse injuries and niggles that can crop up when your tired and still experiencing muscle soreness from previous workouts.

Not only is it imperative that you monitor your nutrition more closely in the last two weeks to ensure you get the best possible nutrients to keep you performing at your best; you need to also work on the soft -tissue of the muscles themselves.

Now, how do you work on the soft-tissues?, well you can go see a massage therapist that specialises in sports massage, and I would recommend that you do, however this can be somewhat expensive and may only be available once a month or bi monthly due to your budget.

An alternative if on a budget would be to invest your money in a good quality foam roller, which will act as a tool for self-massage on the soft tissues that are tight from your workouts.  These are relatively inexpensive tools who’s value is priceless when it comes to the benefits they serve, and to be honest if we had the time in the sessions we would have all our members using them prior to the warm-up – Seriously they are that important d;-).

The Miracle Worker

If you feel that investing in a foam roller is the next step (and I strongly urge you to consider this) but are unsure on how to properly utilise the roller to its full effect, then why not get in contact with the Fight Camp’s resident physio and miracle worker Danny Wray of Physio Effect, who operates within the griphouse and has multiple foam rolling classes that are specifically designed to aid in your workouts and recovery.

Also if your enrolled in the current camp then keep an eye on your email inbox this weekend for the Fight Camp last two week Paleo Nutrition Plan + Shopping List.

Ok so if your feeling restless this weekend then following a good mobility warm up similar to the ones we do in our Fight Camp sessions, why not try the following.

For Time: You can record and leave in the comments box below.

Run 1 mile
Row 2000 meters
Run 1 mile

Nutrition Stir Fry Breakfast (Yummy)

Enjoy your weekends folks!

John Fight Camp Trainer

P.s The next intake onto the Fight Camp program starts the 4th of June and places are limited, so if your looking to increase your fitness and eradicate body fat then make sure you email the Fight Camp team on info@fightcamp.org to guarantee your place and avoid disappointment.

Where do you do yours?

Ok after taking some very enthusiastic clients on the Glasgow hills this morning for some intense sprint work I am pumped up for the day.  BOOM!

I have a metabolic conditioning workout and a paleo treat/cheat for you today.

Workout

First off the workout, Perform 5 rounds of the following exercises for time.

30 Kettlebell Swings
30 Burpees
30 Sit Ups

All exercises are done back to back with little to no rest, once all 3 exercises have been completed thats 1 round and you have 5 to complete in the shortest time possible.

Scales

Beginner – 3 rounds 15 reps each
Intermediate – 5 rounds – kb weight scaled as necessary
Advanced – 5 rounds – kb weight 32kg for the guys and 24kg for the girls

Don’t have kettle bells you can perform a db swing, doing this in the house either large milk jug (unopened I don’t want a mess on your kitchen floor) or an extremely heavy book.

Nutrition: Paleo Chocolate Cake (not kidding this cake is chock full of nutrition and no grain woo!!

Anyways below is the email and as always I would love to hear your thoughts in the comments section below.

Metabolism…  This is such a common, yet important topic that we recieve questions about almost everyday, that I decided to devote an entire QnA session to it.

Its a really, really important concept, and for most a stumbling block that must be overcome to see any headway with your fat loss.

Let me explain in my answer below…

Q: Hey, I keep hearing the word metabolism and how I need to raise it, I thought I burnt fat if I burnt calories?  I need advice as I am totally confused, what is metabolism?  I’ve been following your blog for a while and really appreciate the time and effort you guys put in over and above your training, and I know your busy, but any help you can give in this matter would be greatly appreciated.  Everywhere I look people are telling me different things, “ you need to be 75% of your Vo2 max to be burning fat”; “ you need a calorie deficit”, ‘get in the fat burning zone”, its all so confusing and now people are talking about their metabolisms arrrgggh.  Anyways I know your busy but any help you can spare would be greatly appreciated.  Keep up the good work.

Chris

Answer from the Fight Camp Glasgow Team

Hi Chris, thanks for your email enquiring about metabolism, and your kind words  Happy to help.

Ok, so for a start there is a wide selection of information out there, with numerous different beliefs on what burns fat. Not everyone is wrong, but the reverse is true, not everyone is right, or better yet not everyone practices what they preach.

First let me start by answering your question, metabolism for the purposes of this email can be taken as the sum of all processes in the body that use energy; breathing, heart rate, excreting waste, general movement, brain function STAYING ALIVE etc.

It takes a basic number of calories to be consumed to fuel these processes (basic metabolic rate – BMR), which is why when we overindulge on our nutrition and under exercise our calories become in a positive energy balance to what our metabolism is burning hence we get weight gain in the form of fat in the adipose tissues, usually around the midline… booooo!!!!

When we exercise we increase our metabolism so that we burn more energy.  When we exercise aerobically e.g. 40 minutes on the x-trainer at a steady state we slightly elevate our metabolisms by burning calories and oxidising fat (burning fat to provide energy to fuel the muscles), however the aftereffect (or “Afterburn”) of this kind of exercise is that our metabolism (the sum of all the processes that burn calories/ BMR quickly goes back to normal)

When we exercise at much higher intensities, the effect/damage on the muscle tissues/ other systems in the body is intense and disturbs the metabolism keeping it elevated for longer.  Meaning we are burning an increased no. of calories for a longer time post-exercise (“afterburn” again.

We can also elevate our metabolism via the musculature system by increasing our lean mass (adding muscle).  Muscle is what we call metabolically active, with a 1lb of muscle burning roughly 40 calories, compared to a 1lb of fat which burns roughly 4 calories at rest.

Now although there is a huge scope of difference here, you can already see that carrying more lean mass and exercising at higher intensities can steadily increase your metabolism, in turn burning more fat.

Now I’m not saying steady state cardio doesn’t burn fat, that would be a misnomer, as on a long run fat is a primary energy zone particularly near the end of the run when your muscles stored energy is used up.  However it is not a speedy process and takes time, a lot of time and a lot of long boring runs. Steady state is a great idea for building up the health and functionality of the heart lungs and circulatory system, so should be included in any varied fat loss program and shouldn’t be avoided per se but I’ll explain below my preferred method.

People who carry out long steady state aerobic activity seem to get focused around the calories burnt during their workout, which is good on the one hand, however I personally focus on the aftereffect.  I.e. how many calories are burnt up post-exercise.  According to a no. of studies, metabolism quickly goes back to normal after aerobic, steady state cardio.

Where as increasing research findings (i’ll mention some at the end of my answer) are showing that the higher the intensity of the exercise, the more elevated your metabolism will remain post-exercise.  Now If I can work hard in the gym for a shorter period, increase my metabolism and leave burning more calories than I did before I arrived, then its a no-brainer which method I would select.

Now High intensity training is not for everyone.  If you are new to exercise or have any pre-existing conditions then you should always check with your G.P first before starting any high intensity program, and then seek a professional trainer to scale your workload to your abilities.

If you are already reasonably fit with no contraindications to exercising at higher intensities and have no medical reasons that would inhibit you from higher intensity exercise, then a faster method for fat loss would be to elevate your metabolism through what we mentioned above, increasing your lean mass (through specific strength, resistance and exercise), and performing higher intensity exercise the likes of which can be seen in the Fight Camp Bootcamps and Personal Training programs.

Another way to improve your metabolism is to eat a good diet of specific foods that will elevate the processes in your body and thus elevate your metabolism  (food for another email… pun intended d;-)

When it comes to the fitness industry, there is still an “old school” approach to fat loss in most gyms and that is slow-steady aerobic activity, that doesn’t really impact metabolism too much.  Which is why you’ll see the “target heart rates” for fat burning posters still up in most gyms, and loads of people sitting on the recumbant bikes; you know the ones with the comfy seats, arm-rests and a place for your magazine.

Like I said aerobic steady state is great for health and its something that should be incorporated in every persons fitness regime, however if you want to burn increased amounts of bodyfat, focusing more on elevating your metabolism through higher intensity (only if you are fit to do so) training will yield faster results and leave you with increased muscle mass that will keep your metabolism elevated.

Now you should be skeptical about any person that gives you advice (even me) so I’m going to give you a little bedtime reading to back up my methods and statements above ( I have loads more if your really interested:

*Knab et al.
A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.
Med Sci Sports Exerc. 2011 Feb 8.
*Chuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

*Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Now, there is so much more depth to the subject of your metabolism and I only scratched the surface, however hopefully this answers your question and as always email me back if you have any others.

By the way, if you are not currently seeing the results from your gym program that you know you deserve and want to access the Fight Camp Training methodology, then just email us to get more information on our Fight Camp’s and our personal training services.

______________________________________________________________

John Valbonesi is a Glasgow Personal Trainer and Director in Fight Camp Ltd.  Over the past 5 years he has made it his mission to help as many people in the Glasgow area reach their fat loss goals.  If you are interested in getting in contact with John or any of the members of the fight camp team, just drop them an email at Fight Camp

It’s definitely going to be an exciting six weeks!

If you were unable to sign up to a camp this block, not to worry as we are still running our small group and 1-1 Fight Camp Personal Training in Glasgow.

Train Hard…Train Smart…Willpower Required!!
______________________________________________________________

John Valbonesi is a Glasgow Personal Trainer & Co-Owner of Fight Camp Ltd.  He has become an expert in fat loss and specialises in weight management and conditioning for the people of Glasgow and the surrounding areas.  Check out http://www.fightcampblog.com for more articles and videos by John

Over to Paddy d;-)

THE ABC OF POST EXERCISE NUTRITION 

In my last blog, we discussed the importance of pre-exercise nutrition for optimal performance during exercise. However, the post exercise meal is as important, if not more. The reason being, that it helps your body to recover more quickly and improves your ability to train consistently. The three main aims of post exercise nutrition are (A) return the body to pre exercise levels of hydration, (B) restore glycogen levels (source of energy most used for exercise) and (C) aid muscle repair and growth.

(A) Hydration – The first priority after exercise is to replace any fluid and electrolytes lost during exercise which help the body to function properly. The best way to determine how much to drink is to weigh yourself before and after exercise and replace the fluid lost. A handy rule of thumb for this is to drink 1 litre of water for every 1 kg lost.      

(B) Glycogen Replenishment – After exercise muscle glycogen stores are depleted. The first 30 minutes is the most crucial time to restore these glycogen stores. If you don’t replenish glycogen rapidly, your performance will suffer the next time you train and you may even lose some muscle along the way due to muscle protein breakdown.

(C) Muscle Repair and Growth - After exercise, protein breakdown goes way up, thus creating a negative protein balance. If sufficient fuel is not replaced the muscles will break down and begin utilising proteins to fuel the body. Which essentially means you eat yourself from the inside. Protein replenishment is important as it provides the amino acids necessary to rebuild the muscle tissue that is damaged during intense exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. 

Research shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response which results in more stored glycogen. Basically if you are looking for the best way to refuel your body after exercise, a 4:1 combo  (4 grams of carbohydrate for every one gram of protein) would be the best choice. While solid foods work as well as a sports drink, a drink maybe easier to digest. The bottom line is after a hard FIGHT CAMP training session make sure you consume a meal high in carbohydrates and protein and drink lots of fluid.

One of the very few supplement products that the Fight Camp team reccommend you take is the post workout recovery shake offered via Sportfood Glasgow, not only will this aid in your recovery process and speed up your results, but we the trainers also take these products, so you know its a brand you can trust. 

If you are interested in getting the post workout shakes then Fight Camp have sourced the products at a discount for you our loyal customers, just email info@fightcamp.org for more details.

Remember.. Train Hard…Train Smart… Willpower Required

____________________________________________________________

Patrick O’brien is a Glasgow Personal Trainer and co-owner of Fight Camp Ltd.  With over 10 years experience in fat loss training and nutrition, he has become a name you can trust when it comes to your training, nutrition and health goals.  For more information on the services Patrick offers or to get in touch with any of the members of the Fight Camp Team, check out: http://www.fightcampblog.com or email
info@fightcamp.org.

Your alarm bursts into life announcing the ungodly hour of 6 a.m. After some deliberation and bickering with the snooze button you eventually clamber out bed. You dare not be late for Fight Camper as your all too aware of the 50 burpee punishment detail for late comers. The problem is your hungry, it’s been 12 hours since you’ve last eaten and you’re wondering should I eat and if so, then what should i eat.

The simple answer is yes, you should eat.  If you run very low on muscle and liver glycogen – the body’s storage of carbohydrate. You will be  forced to slow down or completely stop during exercise. When you wake after several hours of sleep, your carbohydrate stores may be depleted. Replacing these calories is very important to your immediate workout performance.

Its also very important to make sure that you are properly hydrated. Your body  loses water while you sleep through your pores, by breathing and during bathroom visits.  Your body may be down by as much as 700ml from normal hydration levels in the morning so it’s important to hydrate first thing. The better your hydration and fuel levels going into a workout, the faster you’ll recover, assuming you refuel and rehydrate adequately during exercise.

Pre exercise food choices

Fruit with eggs – eggs are loaded with protein and easily digested by most people. You can boil eggs the night before or you can scramble eggs. Combine this with fresh fruit especially fruit that is low in fiber, such as bananas, peaches and watermelon.

Liquid meals – if you don’t want to eat something too heavy before fight camp why not try blending foods. Blended foods produce a liquid you can more easily digest. Blend low fiber fruit such as those listed above with fruit juice and a serving of protein powder.

Sport bar with protein – Probably not the best option but if needs must. Protein bars sometimes referred to as meal replacement bars are a quick and easy option that can be eaten on the run. While primarily a carbohydrate based food source they contain just enough protein to slow the glycemic reaction and add some BCAA to the meals. Be sure to drink lots of water with these because they are dry and might fluids from your body into your gut to assist with digestion leaving you dehydrated.

Drink fluids including water – You can use coffee or tea which have the benefits of caffeine or fruit and vegetables juices may also be taken. Good choices are tomato, apple, and orange. Tomato juice often has added sodium, which may be beneficial if your workout is long.

But what if your one of those people who just can’t eat first thing in the morning?

Taking in carbohydrate within the last hour or so not including the final 10 minutes before starting, may cause hypoglycemia (low blood sugar) during the first several minutes of exercise especially in some people who are sensitive to sugar. Many people may well experience dizziness in the ensuing exercise because of this reaction.

However this doesn’t happen when high glycemic index carbohydrate ( sports drink or gel)  is taken 10 minutes before starting because there is not enough time for the body to respond by pumping out insulin. So taking in 100 to 200 calories from a few ounces of sports drinks or gel, followed by 6 to 8 ounces water, may well give you the energy boost needed right before starting without any of the negative effects. This may prove very helpful to the Fight Campers who just can’t eat first thing in the morning.

I hope this helps, and if you have any questions then please leave a comment in the box below.

Patrick

Remember Folks.. Train Hard… Train Smart.. Willpower Required

The other day I was watching the Justin Timberlake blockbuster “In Time” and I started thinking about how different our lives would be if the we lived in a world just like the futuristic world in that film, where your life was handed to you in hours and minutes.

Ask yourself would you work harder? would you get more done?

As a Glasgow Personal Trainer I hear the excuses week in week out from people who come to me looking for the quick fix, the one exercise or superfood thats going to solve all their body image and weight issues.

Yet when I give them the answer to exercise at the correct intensity and eat right for your body type and activity level, they just don’t have the time, they’re too busy, they’ve got kids, they’ve got… they’ve got… they’ve got…… a hell of a lot of excuses on why they cant.

Now we are all inherently lazy, especially during the colder and darker months, anyone who says they’re not is suspicious to me.

That being said, being inherently lazy does not mean you can’t get tasks done more efficiently so as to allow yourself the time to get fit and burn loads of body fat.

So how do we make time?

Craig Ballantyne

One of the easiest ways I use to make time in my life is to work off lists. Now I never used to use lists, I thought I had a pretty good memory, boy I was wrong. however I stumbled upon an Internet entrepreneur, Craig Ballantyne’s blog, creator of online business websites Internet Independance, Early To Rise and Fitness Website Turbulence Training, and since reading his articles and putting his time management advice into action, I’ve never looked back.  Craig managed to create, manage and run 2 – 3 online businesses whilst working 40-60 hours a week in a full time job and training his ass off!.  Now thats good time management.

Now its easy to get carried away by making huge lists of every task you need to get done, however these always end up being uncompleted and make you disheartened.

Instead keep a notepad and pen  by the bed (or if your a gadget geek then the new iPhone has a great little to do-list app) and 10 minutes before you turn off the light make a note of your Goal for the day – Make it a Fitness/Nutrition Goal (we will call this our top tier task and must be completed) Next set 2 Priority tasks (we will call these tier 1 tasks) that need to be completed by the end of the day.  Next list up to 3 tasks (tier 2 tasks) that if not fully completed will not mess you about too much but need to be done this week.

Lets be honest, we’ve all had deadlines for stuff thats been two months away, and how many of us would naturally complete the task ahead of schedule?? Not many.

So give yourself an hour at the most for the priority tasks, and break the the 3 tier 2 tasks into 15- 30 min blocks.  Failing to meet your Top Tier Goal and two Tier 1 tasks should be punished.  A great way to punish is for each task not completed, you pay a penalty of 50 burpees.

Working against the clock is a great little tactic that makes you work harder especially if you are as competitive as I am.  Take this blog post for example, yesterday I set myself 30 mins to complete, and wasn’t finished so gave myself 50 burpees for good measure and got up 15 mins early this morning to get this finished and guess what the thought of getting punishment burpees again spurred me to be more efficient and to finish promptly.

Trust me you will meet your deadlines by any way possible!!

Ok, as Promised below are the 3 tasks suckingI find that suck the time out of your day and stop you meeting deadlines.

They Are Checking:  

-Facebook
-Twitter
-Email

It is so hard not to continually check these three things especially as we are now living in what I call the “PUSH NOTIFICATION ERA”  The fact that emails, twitter and facebook notifications come through instantly to our phones and computers these days mean we check these instantly and end up wasting more and more time.

Heres a tip Turn off all push notifications on your smart phone and choose to access manually.  Check these a max of 3 times a day, replying to any messages you might have only once a day.  Then set a time limit in which you have to reply to all pending messages in.

If you use this method for long periods of time people will start to get used to you replying at a particular time of day which becomes handy especially for work emails.  It almost seems like we are infatuated with replying to an email as soon as it gets sent to the inbox.

Not many emails are life and death.  The majority of which do not need instant replies so get out of the habit of replying as soon as an email arrives in your inbox.

Do this 5 days a week and you will start making progress in a lot more aspects of your life.

Do it for long periods of time and people will start to get used to you replying at a particular time of day which becomes handy especially for work emails.

I would love to hear how much time you save and the positive ways your using this free time in your life in the comments section below.

Train Hard..Train Smart..WILLPOWER REQUIRED

John Fight Camp Trainer

Christmas is a time of unwinding after the years toil and relaxing, however complacency is a killer for your waistline.  As a Glasgow Personal Trainer I am always looking for ways my clients can maximise theri fat loss, even when they can’t train with me, so I have adaptations for exercises so they can be performed in the home if there is no access to a gym over the festive break.

The program follows the tabbata protocol.  For anyone unfamiliar witht the protocol, its a short period of high intensity work followed by an even shorter recovery.

As indicated in the previous 12 Days of Christmas Fat Loss Post the Exercises will be as follows:

1. Burpees
2. Wall Ball (or Jump Squat if no equipment)
3. Oblique V-Sits R/L
4. Sprints on a Treadmill ( Or High Knees if no access to a Gym)
5. Hanging Leg Raises (Or V-Ups if no access to a gym)
6. Hill Climbers

Ok so after a mobility warm up Perform the above exercises using the timings below.

Round 1: – Each exercise is performed consecutively for a 20 second burst of maximal effort followed by a 20 second recovery between exercises

Round 2: – Each exercise is performed consecutively for a 20 second burst of maximal effort followed by a 15 second recovery between exercises.

Round 3: – Each exercise is performed consecutively for a 20 second burst of maximal effort followed by a 10 second recovery between exercises

Round 4: – Each exercise is performed consecutively for a 25 second burst of maximal effort followed by a 10 second recovery between exercises

You do each exercise once to complete a single round.

Complete Beginners should consult with their doctor before attempting a new exercise routine and should not take part in this or anyother workout listed on this site or anywhere else if they have pre-esisting medical conditions that can be exacerbated by exercise.

You can Start this program right away however if you start it on the 26th of December it will take you into the new year and you will have started your new years resolution a little early and put yourself on the path to a new leaner fitter you.

Enjoy and as always I would love to hear your comments in the section below.

Train Hard…Train Smart…Willpower Required

John Fight Camp Trainer

P.S Don’t leave it to the new year to get started on your Fat Loss program – Contact the Fight Camp Team to get more information on our upcoming Fight Camp or Small Group Personal Training Offers – Contact info@fightcamp.org

Red and green decorations are out, nostalgic tunes fill the airways and not to be a Scrooge or anything but I feel it’s only acceptable for this to be the case once we’re in December.  I heard my first Christmas song in Asda back at the beginning of November and walked out the store.

 Anyways……

I know what’s on your list this year and it isn’t found in the shops. You’re wishing for the lean midsection you deserve to have—so I’ve put together “The Twelve Days of Christmas –Washboard Abs Edition” just for you.

 On the First Day…Give yourself the gift of Burpees.

Created by the first person whoever dropped to the floor and pushed back up again d:-) the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

 On the Second Day…Give yourself the gift of Fibre.

Stocking up on fibre will do wonders for your abs. High fibre foods are nutrient dense and low in calories. Try these high fibre favourites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day…Give yourself the gift of a Medicine Ball.

The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner or a solid wall (careful on the rebound) as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day…Give yourself the gift of Reduced Salt.

Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day…Give yourself the gift of Oblique V-Sits.

Want Ab's Like Pac Man?

Who really wants extra baggage around the hips and waist?  You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day…Give yourself the gift of Lean Protein.

Along with fibre, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day…Give yourself the gift of Sprints.

The days of long slow cardio sessions are long gone.  If you have been following the blog you now know that short intense bursts of high-intensity cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day…Give yourself the gift of No Sugar.

Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day…Give yourself the gift of Hanging Leg Raises.

This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day…Give yourself the gift of No Grain.

If you’re serious about that lean midsection then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that centre around lean meats and vegetables.

On the Eleventh Day…Give yourself the gift of Hill Climbers.

Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day…Give yourself the gift of A Lean Mid Section

So if you want to get a head start on your new years resolution, contact the Fight Camp Team to get more information about our Glasgow Personal Training and Fight Camp Bootcamps

However for every problem there is a solution.  Recently a client came to me who through her work eats out all the time, business lunches and dinners 3-6 times per week and after having started a personal training program with ourselves, she didn’t want to ruin all her efforts in the gym.

Let’s look at the following scenario:

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread. 

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan which avoids the pitfalls of the majority of diets that are out there today.

Use the following tips as your guide to eating out right:

Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

• Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don’t laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to two glasses, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

• Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

Ok so there are a few tips that can help you get the best out of eating out and keep you sticking to your nutrition plan.

If you would like specialised instruction on your training or nutrition from Glasgow Personal Trainer’s and Fat Loss experts then please do not hesitate to contact the Fight Camp Team in the comments section below.