Short Term Fasting and Your Metabolic Rate

Basal Metabolic Rate or Resting Metabolic Rate is the amount of energy our bodies use at rest. It can vary enormously from one person to the next and can be affected by many variables including age, muscle mass, thyroid output, hormones and fitness levels.
BMR plays a crucial role when it comes to fat loss as the higher your BMR the greater your potential for fat loss due greater numbers of calories being expended.

If you have spent any time reading around the subject of fat loss and nutrition you will have no doubt read about the importance of eating small meals regularly. Current trends suggest that eating 5-7 small meals per day is the best approach for fat loss while ensuring BMR does not decline.

One very interesting study (http://www.ajcn.org/cgi/content/abstract/71/6/1511) flies in the face of this common belief and reported that short term fasting for a period of up to 4 days had no negative effect on metabolic rate and even more surprisingly indicated that resting energy expenditure significantly increased.

The implications of short term fasting for fat loss are that by including a short term fast (for example 24 hours) into your nutritional strategy you can effectively cut out an entire days worth of calories with no negative effect on metabolic rate thus making fat loss easier and faster.

I have personally done several short terms fasts and found the experience interesting.

The first thing I became aware of is how often I would turn to food, or rather feel hungry when I became bored.

The second thing I noticed was that what I often thought of as hunger was not REALLY hunger at all. By the end of my first 24 hour fast I can safely say I was properly hungry!

I experienced a deep seated yearning for food rather than a passing thought of “ok I am hungry now and should eat.”

Of course I lost a few pounds too but most of this would have been through my muscle glycogen (carbohydrate) stores emptying and taking water with it.

If you want to find out more about intermittent fasting and how it can be used to promote fat loss you may be interested in reading EAT, STOP, EAT which is a very informative e-book written by Brad Pilon.

Brad is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

Please Note:-

Short term fasting is not something that should be jumped into blindly.
If you do decide to try short term fasting please make sure you do your research first. It is NOT for everyone and participating in such practices is at your own risk. Should you have any doubts you should consult your Doctor or GP.

Eastbourne Personal Trainer - Last nights Eastbourne Boot Camp Session

As the leading Eastbourne personal trainer I see it as my job to be ahead of the game and deliver exciting and unique ways of getting fit - whether that be in 1-2-1 personal training sessions or in my Eastbourne Boot Camp sessions.

Last night was the second week of the current Eastbourne Boot Camp 4 week block which saw 10 enthusiastic bodies turn up for a very pleasant evenings training.

As always we began with a warm up incorporating body weight mobility drills, dynamic stretching and jogging to get the blood pumping and breathing rate up.

From there we performed the following rounds:-

Round 1 60 seconds on each, 30 rest, repeat twice more
Kettlebell Swing
Kettlebell Squat to Press
Kettlebell Single Arm Swing
Kettlebell Single Arm Push Press

Round 2 10 minutes total
Circuit including various stations of calisthenics, battling ropes, tyre hitting and running drills.

Round 3 30 seconds on each, rest 30 seconds and repeat once more
Kettlebell Swing
Kettlebell Strict Press
Kettlebell Upright Row
Kettlebell Squat

Round 4
Ab track with Matt using windscreen wipers, crunches, planks, leg raises

Round 5
As per round 2

We finished with 5 minutes of stretching to cool down.

It was a great session, everyone worked incredibly hard and really pushed their boundaries. There is some great progress being made in terms of strength, fitness and conditioning.

If you would like to come along and try what the hottest workout in town has to offer why not visit my web site for more information?

Information can be found at www.eastbournebootcamp.com

My Recent Training

It's been a while since I posted any of my recent training sessions so here is last nights.

Squats
Bar * 20
Bar * 20
60 * 10
60 * 10
90 * 5
115 * 5
122.5*5
130*7

High Bar Oly Squats
100*8
100*8
110*5
110*6

Arhed Back Good Mornings
60*8
70*5
75*5

Kettlebell Snatches with a 20kg Bell
20 right, 20 left
20 right, 20 left
20 right, 20 left
30 right, 30 left
10 right, 10 left

This was a good session, the kettlebell snatches were thrown on the end for some conditioning.

All of the snatches took just over 10 minutes to complete.

Benching this weekend.

Eastbourne Boot Camp - Monday Evening Sessions

Now that summer has finally arrived Eastbourne Boot Camp is expanding once more to include a Monday evening session.

These sessions start on Monday June 14th and run from 19:30 - 20:30 in Gildredge Park, Eastbourne.

Please visit Eastbourne Boot Camp for more information.

I hope to see you there!

Eastbourne Boot Camp 8th May

Last Saturday saw a good turn out for yet another Eastbourne Boot Camp session on a slightly over cast day.
The session went was follows:-

Round 1
Kettlebell Swings 45 seconds on, 15 seconds rest in over head press
Repeat 4 times.

Round 2
Double KB C+P 60 seconds on
Perimeter Run
Double KB C+P 60 seconds on
Perimeter Run
Double KB C+P 60 seconds on

Round 2A
Perimeter Runs* 2
Battling Rope
Kettlebell Squat
Tyre Hit
Battling Rope


Round 3
KB Squats 45 sec
Walking Lunges 15m
Prisoner Squats 45 sec
Walking Lunges 15m
KB Squats 45 sec


Round 4
KB SA Swing 30/30
KB Upright Row 45
KB SA Swing 30/30
KB Upright Row 45

Round 5
Perimeter Run
Battle Rope
Inch Worms
Tyre Flip
Battle Rope

The boot camp sessions are now becoming really popular with the Thursday evening sessions having only a couple of places left.

In the next few weeks we will be expanding to offer Eastbourne Boot Camp sessions on a Monday evening from 7-8pm. Please contact me for further information.

The Health Benefits of Omega 3 Fish Oil

The health benefits of omega 3 fish oils have been heavily researched in recent years and have been shown to be one of the most beneficial supplements available today.

What are Omega 3 Fats?

One of the alternative names for omega 3 fats is Essential Fatty Acids.

Omega 3 fatty acids cannot be produced by the human body yet are vital for optimal health and wellbeing. Due to this fact Omega 3 fats MUST form part of our diet if optimal health and wellbeing are to be enjoyed. Omega 3s play a huge part in the general health of the body and are involved in supporting healthy growth and development, cell membrane formation, inflammation response, eye health, correct brain functioning, cardiovascular health and more.

Omega 3 fats are polyunsaturated fats derived from the Alpha Linoleic Acid (ALA) family.
Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA) stem from the ALA family and have been shown to be the most beneficial forms of omega 3. The body can convert ALA into EPA and DHA however the process is inefficient and it is more beneficial to include oily fish in the diet which contain high levels of EPA and DHA.

The health benefits of omega 3 can be obtained by including cold water fish, walnuts, flax seeds and eggs in the diet with regularity. Alternatively a good quality fish oil supplement can provide a convenient means for those who do not like eating fish or prefer a capsule more palatable.

Notably when looking for a good quality fish oil supplement, try to obtain products that contain high amounts of EPA and DHA on the product information label.

Continue reading about the tremendous Health Benefits of Omega 3 Oil HERE!

Eastbourne Boot Camp - Thursday evenings are up and running!

Last Thursday saw the first of Eastbourne Bootcamps mid week sessions get under way in lovely sunny conditions.

Looking back its hard to believe the conditions we endured over the winter period but it really does make you appreciate the warm evenings now.

Last nights session saw 11 eager boot campers and the following session was completed: -


Round 1
Shuttle Runs – 3 cones
Battling Rope
Hindu Push Ups
Battling Rope
Tyre Flip

Round 2
Kettlebell Swings 90 seconds * 3 sets with 30 rest

Round 3
Mountain Climbers 30
Inch Worms
Mountain Climbers 30
Inch Worms
Mountain Climbers 30

Round 4
Push Press 45/45
SA Swing 30/30
Upright Row 30
Row 30/30

Repeat once more

Round 5
Perimeter Run
Battle Rope
Crunches
Tyre Flip
Planks
Battle Rope

It ended up being a very tough session first shown by the lack of chatting in the group while everyone fought for oxygen!

Well done to all those who attended!