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Fat Loss, Health, Nutrition, self mastery

5 Top Fat Loss Tips for Women

Health means different things to different people. But for me, it is about clean living, removing the foods that your body fights against and giving your body the tools and time to nourish and replenish and restore.

Today I thought I would give you 5 tips for women who are interested in Fat Loss…

5 top fat loss tips for women:

Tip 1: Clean Up your Diet – if you are 10lbs or more overweight, immediately remove bread, pasta, cake, biscuits and any starchy food from your diet for the next 4 weeks. Make the bulk of your diet on fruit and vegetables, lean meats, poultry and fish. If you’re getting hungry or not feeling full after meals, stock up on more veggies, fruits and salad per meal to increase satiety.

Tip 2: Remove the Sugar – if you are fairly lean and don’t want to lose weight, but have a little podge around your belly that you can’t seem to shift, remove fructose from your diet. Fructose is found in fruit drinks, fizzy drinks and agave syrup. Fructose is also found in fruit, so if your belly region is where you would like to focus on losing that last bit of fat, cut out fruits like apples, pears, bananas, pineapple, peaches and the alike and focus on berries such as blueberries, strawberries, raspberries, blackberries all full of anti-oxidants and nutrition with a low Glycemic Index. And yes, although agave syrup is OK initially in weight loss, when you are trying to remove that last bit of fat around the gut, you must cut it out!

Tip 3: You booze you won’t loose – but you knew they anyway right. But I’m a big believer in good times good food good drink, but… on occasions! People seem to never get that bit. You see people tend to drink every weekend, or even every night and this just won’t do. For the time being while you wish to remove fat you MUST remove alcohol from your diet until you reach your desired weight.

And if it is a case where you do drink alcohol, I want you to drink 1 glass of mineral water per every alcoholic beverage that you have. And for good measure complete a 24 hour fast the day after to give your liver a chance to detoxify the poison you put in the day before. This is also very good for increasing insulin sensitivity which if you are 10 lbs overweight you probably should be doing.

Tip 4: Get your rest – Get to sleep by 10:30pm and give your body the rest is requires in order to balance out your hormones for fat loss. Trying to lose weight while getting poor quality sleep is like pissing in the wind. It doesn’t matter how hard you workout, or how clean you eat – you need to sleep. If you’re having a hard time getting to sleep, try meditating 30 minutes before bed. As daft as you’ll feel doing it for the first couple of times, this technique seriously works! Meditating is basically where you stop thinking about the future, or the past, and just close your eye and focus on the now.

That’s why listening and feeling every breath you take in and out is a good focus point on getting yourself in the now. It’s relaxing and hugely important for clearing your mind from the junk will feel it with. (Guess what, as daft as meditating sounds to most people, the majority of the people reading this post will be giving it a go tonight! So give it a go and join them!)

Tip 5: Eat Your Greens – Women in particular will store body fat around their thighs and bum region. This is caused by the alpha-2-receptors that cover these areas inside the female body. Males have more of these receptor in their chest and belly region. It is these alpha-2-receptors where estrogen likes to bind onto and store fat here.

Now one of the the worst form of exercise that I know which will drive more fat to this region is spinning. So if you want to remove the fat from your thighs, stop the spinning classes. Now I’ve not got anything against spinning, but here is why it’s not great for fat loss around the thighs… Excessive freewheeling of the legs caused the calcium plates inside your knee’s to rub and deplete themselves resulting in a sense of fatigue. Before you know it the brain is now sending energy in the form or glycogen to provide energy at the site of fatigue, the legs. However, the freewheeling didn’t use the energy already stored in the legs, it just depleted the calcium plates to make them “feel” as if they are fatigued while all along there was plenty of energy in this area…So now there’s an excess of energy in the legs and estrogen binding alpha-2-receptors which as happy to store as fat.

As well as avoiding this area, females who suffer from excessive fat storage in these areas should eat more indole-3-carbinol. You can find this stuff in cruciferous veggies in particularly kale, spinach and watercress. Eat heaping of that stuff during your day. I also advise consuming a greens drink daily, which I will put up a blog post on in the future about why you should introduce a greens drink into your diet and which ones I recommend.

Let me know if you’ve got any question or if I can help you by leaving a comment below. It’s really cool to be able to change the relationship between food and exercise for our generations to come and it is vitally important in the future waistline of Northumberland.

Yours in Health,

Dean Coulson

Health, self mastery

Maintaining a Healthy Lifestyle

There is a lot of advice on what to eat, how much to eat, what exercises to do, how many times a week you should workout etc. etc. But there isn’t that much advice on how to actually motivate your self to eat the right things and to get up off of the sofa and exercise.

It is about time that someone told you to take responsibility for yourself because no one else is going to do it for you. That might sound a bit harsh but it has to be said. It seems these days that health and fitness professionals skirt around the subject of self-accountability. This means YOU have to stop yourself from eating too much, YOU have to get up and workout, YOU have to make things happen!

Whenever you feel unmotivated to do a workout or down in the dumps and want to chow down on a takeaway pizza, I want you to stop and ask yourself, “WILL I REGRET THIS? WILL DOING THIS TAKE ME CLOSER OR FURTHER AWAY FROM MY GOALS?” I want these questions to resonate through your mind and body. These questions will act as your verbal bodyguard. When you ask these questions to yourself you will stop and think about what you’re doing. Maybe you’ll of come in from a hard day’s work and can’t be bothered to cook and reach for the phone to get a takeaway or you sit down on the sofa and don’t feel like exercising. This verbal bodyguard will protect you from becoming more unhealthy and will help you to be self-accountable to LOSE FAT.

Another major factor in maintaining a healthy lifestyle is social support. This is your network of friends and family that will support you in your journey. It is important to have this support because otherwise it can become very daunting and overwhelming. I recommend asking a person close to you in your social support to become your accountability-buddy. They will help keep you motivated and focused on your journey to losing fat and maintaining a healthy lifestyle.

In conclusion, for maintaining a healthy lifestyle you will use the questions “WILL I REGRET THIS? WILL DOING THIS TAKE ME CLOSER OR FURTHER AWAY FROM MY GOALS?” as your internal motivator and verbal bodyguard. Also, you will ask someone in your social support to be your external motivator and accountability buddy. With these 2 tools by your side you will become an unstoppable force in achieving your goals and maintaining your healthy lifestyle.

Take Care

Dean

Fat Loss, Health, Nutrition

Everything in Moderation

Hope you are having a great week so far. One of the benefits of living the Assert fitness lifestyle is that you wake up on a Monday morning full of energy as opposed to peeling your head off the pillow because you’ve been on a 48 hour booze and junk food binge.

Eating healthy during the week allows me to have a cheat meal at the weekend if I want one or the odd glass of alcohol and still feel great.

Unfortunately, most people use the phrase “everything in moderation” without really knowing what moderation is. It is really an excuse to justify why they eat something they shouldn’t be, which in fact does more harm than good. In effect by saying this phrase allows your subconscious mind to have what it wants. Because you programmed it, it will keep telling you this phrase to justify the junk food you are eating!

Lets look an example….

Is one chocolate bar per day moderate?
Is one or two glasses of wine per day moderate?

The trouble with the “everything in moderation” approach is that people only tend to think of junk food such as chocolate, pizza, burgers and alcohol as the things they have to moderate without taking into account the other foods that they are eating.

In reality you shouldn’t be including any wheat based foods into that list because wheat acts like sugar in the body. When ever you eat sugar your body releases insulin to store that sugar and unless you are exercising using exercises like we do at our fitness camps, chances are you are going to store that sugar as fat. Everything in moderation suddenly sounds less like a good idea!

Then there is the accumulative burden of eating foods that stress the body. Eat enough of these foods for long enough and you can set of a hormone cascade that see’s your bodies thyroid hormone becoming compromised allowing your metabolic rate slowing down, meaning you have to eat less and less to maintain your current weight. This is the same thing that happens when you constantly go on a diet. In effect you are starving yourself thin and this takes its toll on your body and puts a massive stress on your it, as well as your mind.

With this in mind, do you….

Do you want to break away from the pepetual yo-yo dieting?

Do you want to finally take control of your eating?

Do you want to have a body that looks, feels and performs better than it has in years?

All without counting calories, doing coloured days or drinking skinny shakes?

If you do than you have to ditch the phrase that so many people use. If nothing changes then nothing changes. Something must change to get a different result right?

You have GOT to change the way you think about food, eat healthily 90% of the time, give your body a chance to heal and recover. You have got to remove the toxic load that your body has to endure. Remove the toxins and reap the rewards. A great start is to remove wheat and dairy products, long been linked with health issues.

Remember, “everything in moderation” comes at a price!

To your Health!

Dean

Fat Loss, Health, mindset, Nutrition, self mastery

Overfed But Starving to Death

Today I would like to bring you a quick video, a video that gives you a simple truth…. the vast majority of people are overweight, overfed and starving.

[youtube=http://youtu.be/7-WWp9wlvwU]

As a species, especially in the western world, a vast majority of people over eat on a daily basis on nutrient deficient foods, leaving them overweight and starving, starving because these foods lack the basic nutrients a body needs to function normally.

In our “modern society” we have opted for the quick fix, the easy option, because we believe that we do not have the time to look after ourselves and that it doesn’t really matter. Our focus is always on other things and god forbid that we would spend time and money on ourselves to become healthier when better life then we can waste it on eating food and drinking things that are quite frankly killing us slowly.

We need to start thinking more about ourselves, stop seeking solace in the nearest bar or burger joint and stand up and be counted.

Stop looking for answers, stop looking for the quick fix, stop thinking that you cannot do something. You can, stop taking your life for granted, stand up and take control of it, in the end it comes down to you, deep down you know what you have to do, face up to it.

If you want a better life then do something about it!

YOU CAN DO IT!

yours in health

Dean

To your health

Dean

discipline, Fat Loss, Health, Nutrition, palate, self mastery

3 Tips to a Healthier Life

As a nutrition specialist and performance coach, I have always admired the people who decide to change their health for the better by following an exercise and healthy eating program.

Whether that is following my Assert Fitness Nutrition and fitness program or someone else s I totally respect them, as it often takes a lot of courage to join a fitness boot camp, walk into a personal training studio, gym or even one of the local weekly weight loss clubs.

It is common for people, especially the overweight to feel self conscious of how they appear and are more concerned about what other people think of them. I have a lot of conversations with people who reveal its often this fear of what others think that puts a lot of people off joining a fitness program in the first place.

They think that they are too fat and that everyone else will already be super human fit and so gives them an excuse not to try. They actually think that they need to lose weight and get fit before attending a fitness camp or personal training studio that is there for precisely that reason!

At Assert Fitness Camp, everyone is there for the same reason, to become healthy by learning how to eat again and to get fit. They are all in the same boat!

Of course there are members of different fitness levels, some more so, some less, but they have to remember that they all started exercising at some point. Maybe they too felt the same way as you do now.

So what does tell you?

That once you take that first step and join up for a new exercise program that you might actually be pleasantly surprised to find normal every day people that have taking that first step themselves! And those people who have been where you are will be more than willing to support you on your journey. That is what Assert Fitness Camp is all about. Bringing like minded people together with common goals so that everyone can help each other!

So if you are thinking about taking that first step on the road to a fitter, healthier you then I’d like to share with you these tips that will make that journey not only quicker but safer too.

Tip 1: Hire A Fitness Professional

For all it is tempting to just go to a gym and ask the nearest muscle bound guy or hot looking girl for advice, it doesn’t mean that they actually know what they are talking about. I have been in gyms where people who have been brave enough to go in, ask advice from the staff behind reception. Their replies have been startling to say the least! from bad nutrition advice to telling someone new to exercise that to lose weight they have to do every class they have!

It’s easy to think that because they’re in good shape they must know what they are talking about, or MORE IMPORTANTLY that they are qualified to help other people in their quest for fitness and health.

Often people who are in shape have trained for years, have had many mishaps and injuries, have the right genetics, or they were in pretty good shape from the get go and have no experience of going from fat to thin.

Hiring a professional who has a proven track record of helping people like yourself get the kind of results that you want is quite possibly the best investment you could make for your health.

A professional will be able to give you a training program that is designed for your body as it is now. A properly structured and designed program should incorporate corrective exercise elements to bring your posture back into alignment and improve the integrity of your kinetic chain (how your body is supposed to move). Simply following a mates program, one from the magazines or copying the fit guy or girl in the gym could be a recipe for injury and disaster.

Tip 2: Follow A Principle Based Nutrition Program

Diet! It’s a scary word and one that has many people feeling like a failure before they even start one.

“I can’t stick to a diet”

I’ve heard that sentence hundreds of times and it’s not that the person saying it has no will power, its just the diets that they have followed up to now have failed them.

Most diets have you focusing on counting calories, checking points or drinking disgusting shakes. The fact is that any diet that has you behaving like this is doomed. You cannot live your life with a calorie pocket book in your bag or checking points or mixing shakes. You become a slave to eating.

And because these kinds of diets allow you to eat crap, yes that is a technical word for junk, you have to eat less of it to lose weight. It often becomes a case of people wanting their cake and eating it. Well it just doesn’t work that way. Our bodies are an amazing organism, but if they are constantly abused by poor food chioces then it will breakdown and get sick. If you continue to do this then you will find that all kinds of issues can start to appear, from joint pain, obesity, diabetes, headaches, lethargy, heart disease and asthma. These are all modern diseases brought about by our excessive eating of processed crap that is not designed to nourish our body’s, but instead line the wallets of the food manufacturers making it. They haven’t got your best interest at heart, they only care about their bank balance.

Trouble is, all that crap messes with your bodies hormones so much that you either crave it or it your metabolism gets screwed and so you end up gaining fat even when you’re only eating 500 calories per day.

So, how about a little common sense?

The Assert Nutrition program isn’t so much as a diet but a change in thinking. Human’s evolved eating natural, organic meats, fruits and vegetables and we did it with hardly any of the disease that is killing modern man.

You are the only person responsible for your health and you owe to yourself, and your kids if you have any to look after yourself, because who will look after your kids if you became ill?

I hope I guilt tripped you there? Maybe that was my intention!

Sometimes when we are told the stone cold truth it finally hits home the dangers of eating crap. All too often we live in ignorance because we refuse to beleive things like these modern diseases will happen to you. Well guess what, if you keep abusing your body then it will.

If you are thinking who does he think he is talking to me like this? then I am doing my job. It is not my intention to offend but to simply lay down the facts, the reality of this modern society we live in.

Tip 3: Drink More Water

This is very important and I have been talking about water for a long time now and I’ll continue to do so for a long time to come.

Chronic dehydration and it’s side effects coupled with our addiction to is the biggest cause of all the health issues we see in modern man today.

If you haven’t read “Your Body’s Many Cries For Water: You’re Not Sick; You’re Thirsty” then please grab a copy ASAP and read it from cover to cover. It is probably one of the best books on health you could ever read!

Want to drop 30lb of weight by doing one thing?

Then drink 1 litre of water for every 50lb of bodyweight.

Sceptical? Then grab yourself a copy.

So there you go, three tips on changing your health for the better.

To your Health

Dean

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