Day Five Workout
20 seconds of Walking Lunges 10 seconds rest
20 seconds of Step up and knee drive 10 seconds rest
20 seconds of Burpees 10 seconds rest
20 seconds of Back extensions 10 seconds rest
20 seconds of Dips 10 seconds rest
20 seconds of Squat Jumps 10 seconds rest
20 seconds of Crunches 10 seconds rest
20 seconds of Side Bridge 10 seconds rest
1 minute rest and then repeat. – 3 circuits as usual. – Enjoy.
Nutrition
I don’t want to put a downer on your bank holiday weekend, but I just want to make sure you’re not going to put this week’s hard work to waste….
Three of the main reasons that alcohol is making you fat:
Alcohol stops both the fat burning enzymes and muscle building and recovery hormones working.
Alcohol is often consumed more in the evening, when most people also consume there largest meal of the day. You put your body under a lot of strain because as you drink alcohol the body is trying to burn that off as energy and so your meal is getting stored as body fat!
Alcohol usually tends to lead to bad food choices – I’m sure you’ve all regretted that 3am visit to the kebab shop!
How to help yourself
1.Try not to consume alcohol more than once per week; ideally it should be totally eliminated from your diet, especially if you are trying to either build muscle mass or loss body fat.
2. If you choose to consume alcohol, always consume with a high quality fat and protein source to protect the gut wall and minimising the effects on your blood sugars, good examples are cheese and salmon (don’t over do it though).
3. The more you drink the more you need to focus on getting good nutrients into your body.
4. Adjust meal proportions to include alcohol as carbohydrate intake. If your drinking alcohol, eat fats and proteins but very little carbohydrate based foods like rice, pasta, bread, etc.
5. Try to avoid tying emotional bonds to alcohol. You’re probably turning to alcohol because you’re stressed and your blood sugar control is poor. You can prevent alcoholic cravings by ensuring you are always fully hydrated and the foods you eat promote blood sugar balance, again fats and proteins are crucial for this control.
6. Definitely avoid any drink within 24 hours either side of exercise as it will prevent the body from ideal repair and recovery, cause dehydration and generally lead to a drop in strength and fitness.
Have a great weekend – Information will still appear on the blog over the weekend but the hard work for the week has been done. See you tomorrow
About Me
- David Osgathorp
- David has been at the forefront of the UK health and fitness industry for several years and holds certifications from some of the most prestigious personal training, sports medicine and therapy academies around the world. David's multi-disciplinary approach has attracted clients from all walks of life and all backgrounds including athletes, actors, medical professionals and disabled individuals. He is the owner and principle consultant of one of London's only Personal Training Studios and works one-to-one with his own clients whilst managing and training a team of trainers and therapists. David writes regularly for his own in house publications as well as local press and is currently writing his first book - "Emotional Health” out later this year. If you’d like to find out more about David’s business and ideas on health and fitness you can visit his website www.aayou.co.uk or contact him at his studio. Unit 3 Broadbent Close, Highgate, London, N6 5JW. 020 8348 9706.
No comments:
Post a Comment