In this week’s tip I will be speaking about failing to succeed – enjoy.
In this week’s tip I will be speaking about failing to succeed – enjoy.
This week’s topic is one of the most underestimated and misunderstood areas of fitness which, when used correctly, can help make you LOOK & FEEL quite literally ’10 Years Younger’
It’s a short video of less than 5 minutes; it covers 5 of the major benefits for using weights as part of your fitness regime and benefit number 5 may surprise you! Go ahead and enjoy.
In this week’s tip I’m going to speak about goal setting and goal getting and how to best achieve that or certainly an idea of how you can best achieve that and I’ve come up with a mnemonic which is called SEMS. It’s a mnemonic I came up with funnily enough when I was just sitting outside at the school gates waiting for my son. I was just sort of thinking about, you know motivation, how do people get motivated, thinking about how we coach our clients and I came up with this mnemonic and I’ll share it with you and see what you think and you know please do email back in or, you know, Facebook back in, whichever way you communicate with me, about any thoughts and ideas about this way of achieving a goal.
Now this week’s tip is more of a comparison than a tip. It’s a comparison between Zumba and the gym. You know, people will say to me, “Erak, which one is the best one to do? Should I do Zumba, should I do the gymnasium?” Well let’s just take a look at both of them. First of all Zumba, what’s it about? Well it’s a dance class, it’s a music class, you get to move. There are some good Latin tunes, you get to have some fun, a bit of a laugh with your friends, a bit of socialising and you get to burn some calories and get a bit fitter as well. So that’s got to be a big plus.
In this week’s tip I’m going to speak about diet versus exercise for weight loss. Which one is actually better? Now if you see a lot of these TV commercials you may be led to believe that exercise is the way to go when it comes to losing weight. I myself have appeared on TV before. You may be familiar with QVC, the shopping channel. I remember appearing on that several years ago now and I was watching a chap called Billy Banks promote a DVD box set series on a thing called Tai-Bo. It was like a form of martial art aerobics and the results, the testimonials that they were talking about, were absolutely phenomenal. I mean people were literally transforming their bodies. I mean, the stories were amazing but here’s the thing; with all of those sorts of products and having sort of seen it from the other side from behind the scenes whether it be a Tai-Bo, whether it be an Insanity programme, whether it be a Zumba, whatever it might be, even a type of box set fitness series where people are saying they’ve had amazing results, you need to understand that all of those things, just about all of those things, come with a pretty comprehensive eating plan as well.
In this week’s tip I’m going to speak about overcoming the weight loss plateau and that’s a very common thing for a lot of people who are trying to lose weight. I’m going to give you three tips; rather than just approaching it from a nutritional point of view or exercise I’m going to get you to approach it from three different angles so you have the best possible chance of overcoming that plateau. We’re going to look at mindset, we’re going to look at nutrition, we’re going to look at exercise as well.
Hi there, Erak Simsson here and welcome to the Coach Me Slim & Trim formula, a formula that’s been designed and put together for busy professional women who want to increase their energy levels, confidence levels and for those that it’s appropriate for that want to drop between two and three dress sizes in the next three to six months and get off of the crazy diet treadmill if you find yourself on there.
And in this week’s tip I’m going to speak about carbohydrates. Are they good or are they bad for you and the reality is carbohydrates are neither. I think a better way of looking at carbs is getting an understanding of what carbohydrates actually do to your body.
So I’ve got some notes here to keep myself on track because it is a very big area carbohydrates. There are books and books on carbohydrates so I’m going to cover three specific areas that I believe will help you if your goal is to reduce weight in terms of reducing body fat. I’m going to speak about the amount of carbohydrate you should be aiming to eat per day. I’ll speak about when you should be eating the carbohydrates and then I’ll speak about the effects that carbohydrates have on your body in terms of your hormonal system and I’m going to pick on two particular hormones, lectin and insulin to speak about because I want to keep this video relatively short, punchy, so you get some real takeaway information.
So, first of all then, the amount of carbohydrates you should be eating per day. If you could aim for between 50 and 100 grams of carbohydrate per day that’s going to be absolutely superb in terms of helping your body to remain in a fat burning mode. Now you may be wondering what does 50 to 100 grams of carbohydrate actually look like. Well, the way that I work it out is I keep it very, very simple and I simply say, “One serving of carbohydrate equals 25 grams.” So a slice of bread, I class that as 25 grams. A small serving of rice, I’d class it as 25 grams. A small serving of pasta I would class as 25 grams. A piece of fruit, a banana, I would class as 25 grams.
So that keeps it really simple. Now an apple may be less than 25 grams but I’d rather over-estimate than under-estimate and that just makes it really, really easy for people to understand when I’m speaking to them to sort of describe it like that. So that’s the amount of carbohydrate you’re looking at consuming. When should you be eating carbohydrates? My recommendation would be that you consume all of your carbs up until your evening meal and after that period of time, evening meal going forwards, any snacks you may be having, should really be protein based and vegetables; that sort of combination is what you’re looking for for your evening meals.
Third thing I want to speak about then is the effects of carbohydrates on certain hormones and I mentioned lectin and insulin. So when you have high levels of blood sugar, which is as a result more often than not of you eating lots of simple carbohydrates, the way the body regulates that and actually reduces that level of high blood sugar is to release insulin and you’re probably aware of that anyway. So it would release insulin from the pancreas to remove some of that blood sugar which is what the body is meant to do. And that’s how the body functions – but there is a problem with that when you have consistently high levels of insulin in your system; what that does, it actually blocks that hormone I spoke about, the lectin. Now lectin is a hormone that’s secreted from your fat cells and when it’s secreted its function is to go up to a certain part of the brain called the hypothalamus to tell that part of the brain that, “Look we’ve got lots of fat, we can afford to burn some fat” the hypothalamus says, “Yes fine, agree” sends a message back and it allows your body to burn body fat and I’m making it really simplistic for the purpose of the time I’ve got for this video.
Problem is, when you have high levels of insulin in your system it actually blocks that message of the lectin going to your hypothalamus so the message never gets there, the hypothalamus never says to the fat stores, “You can burn the fat” instead the fat stores just think, “Well we’ve made the phone call, we’ve got no reply back therefore we probably can’t do anything so we’re going to hang onto this fat” and that’s what tends to happen.
So just relating this hormonal effect back to when you should eat your carbohydrates – if you’re not eating the carbohydrates in the evening that means that you are giving yourself from let’s say 6:00 pm, right the way through to let’s say you wake up at 6:00 in the morning, you give yourself a full twelve hours to put your body in the ideal fat burning state and that’s why I’m making those recommendations.
Hopefully you found that information useful. As ever, if you have any questions at all then please feel free to email them into me either by email (email@example.com) or Facebook and I’ll do my best to put together an answer in the form of a video very much like the one you’re listening to here today. So thanks again for listening and I look forward to speaking to you again next week.
Until next week take care and bye for now.
This week’s tip is on how to lose weight rapidly – so rapid weight loss. Now before I reveal what the tops are for rapid weight loss I’d just like to be clear on what I mean by rapid weight loss. I believe that if you can lose between 2-3lbs consistently every week that makes you a full half a stone lighter every 3 weeks and after only six weeks you could be between 12 and 18lbs lighter, so as far as I can see, that equates to rapid weight loss; I hope you agree.
This week’s Coach Me Slim & Trim® tip is Part 2 of How to Create Your Weight Loss Environment. Last week we spoke about what goes on in your head and this week I’m going to be speaking about something external, specifically related to food. So, here’s the exercise that I’m going to be asking you to do over the next 7 days. It’s quite a simple one. I’d like you to get a piece of paper and create 2 columns; an A column and a B column.
This week’s Coach Me Slim and Trim® tip – quite an important one I think – is to do with how to create your personal weight loss environment. I’ve done this in two parts, this is part one of a two part video ezine. So part one is to do with what is going on in your own head – how do you go about creating this weight loss environment? It really does start inside of your head. And it starts with you recognizing how you are actually speaking to yourself, you know what comments are you saying? Are you saying that you can do, what are you saying that you can’t do, what are you saying you will do, what are you saying that you won’t do. And the things that are negative that are buzzing around your head, for example let’s say it’s to do with your diet, and someone is suggesting that maybe you should be reducing certain types of food, maybe the response that you might have is ‘well, if I do that I’ll starve’. Read More→