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Weight Loss vs Fat Loss

Weight Loss vs Fat Loss: the Key Differences and their Impact!

When you start a diet and exercise program to transform your body, you don’t want to lose weight – you want to lose fat.

You might not know the difference just yet, but this distinction totally changes how you see fitness. It shapes your whole approach to dieting, your mindset, and it can even improve your results.

Today, I’m going to take you through the key differences and why they’re going to make a difference to your training.

What is Weight Loss?

It’s simple: it’s weighing less when you step on the scales.

We always hear people talking about how they want to lose weight – it’s why many people start their fitness journey. However, weight loss is deceptive.

Your bodyweight isn’t just about muscle and fat – it’s made up of a wide variety of different factors (x):

  • Bodyfat
  • Muscle mass
  • Bones and organs
  • Stored water
  • Muscle glycogen
  • Other small factors like intestinal mass (how much food you’re carrying around with you)

So, when you step on that scale, you’re getting a complicated measure of all of these different things. It’s easy to see why so many people are bewildered with bodyweight – and why so many diets fail.

Your fitness goals probably don’t have much to do with any of these except from bodyfat and lean muscle, anyway. If you’re trying to get into the shape of your life, what you care about is fat loss and building muscle (x).

Training for Weight Loss can Ruin your Results

Weight loss isn’t just inaccurate – it has knock-on effects in your training. If you train to reduce lose bodyweight, you’re going to miss out on key long-term results.

Reducing weight is often approached with hours of mind-numbing cardio to burn calories, focuses on short-term goals and the weight on the scale on a day-to-day basis.

This is one of the easiest ways to undermine your diet: you’ll become obsessed with the number on the scale, rather than how you feel, perform, and look. Weight loss is simply too complicated and unreliable to be the basis for your fitness goals!

Fat Loss: A Better Way

Losing fat is how you look, feel, and live better. It’s targeting your bodyfat and it’s a sustainable, long-term solution to lose weight and keep it off.

Fat loss, unlike weight loss, pushes you to make real positive lifestyle changes. Here at ART, we strongly believe in building mental and physical strength. This starts with realising that body composition is a lifelong concern, so you need a change in lifestyle – not a fad diet (x).

body transformation

Exercise and Diet for Fat Loss

This lifestyle-change approach to fitness will mean you’re making progress even after the 12-week program is completed. This strategy and mindset are part of the core of the ART system.

It all starts with focusing on muscle, metabolism and performance. Building muscle mass is key to gaining the best results: it improves your health and physique, but it also means you’ll burn more fat in the future (x).

Muscle takes serious calories to maintain, so more of it means a higher calorie maintenance. This means you can enjoy more amazing, nutrient-dense foods and burn more fat. This is an essential step to achieving a real body transformation.

With ART you aren’t on a diet, you have a diet. Your diet plan should focus on key nutrition principles, meaning high-quality proteins (x) and healthy fats (x). Carbohydrates are fuel for exercise (x), so we limit them to maintain an optimal balance of energy and fat loss.

Final Thoughts:

The most important factor in achieving your fitness goals is consistency (x). Weight loss makes this difficult: it’s easy to become demotivated and feel awful if you’re just focusing on the number on a scale – especially since it is can be unpredictable.

Your approach should focus on what really matters: burning bodyfat, gaining quality muscle and enjoying a diet of healthy foods that you want to eat. If you can’t stick to your routine, it’s not going to work forever.

Here at ART, we believe that making your goals a reality starts with your mindset: putting fat loss ahead of weight loss is where that starts.

 

If you’re lacking motivation or feeling disappointed with your results given the effort you’re putting in to your diet and training then you should consider signing up to my 12 week body transformation program.

The program will give you structure, accountability and guaranteed results if you listen to me and follow my guidance. You’ll have my full support on this program, on top of our fortnightly checkins I’ll be online for you whenever you need me.

What are you waiting for? Visit the WEBSITE to sign up today. Any questions just drop me an email at olly@action-reaction-training.com and I’ll get back to you ASAP.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation program can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation program.

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What’s the best time of day to exercise?

I’ve been asked this question several times during my regular Instagram stories Q&A and it’s one that’s cropped up a lot in the past so hopefully you’ll find my following thoughts useful.

In short, and this may seem obvious, but ultimately the answer is whatever works best for you.

A few things for you to consider would be to look at your energy levels and motivation throughout the day.

Are you a morning or an evening person?

Trying to figure out which time of day suits you best can actually be quite difficult as you’d need to make sure that your workout schedule fits in well with your daily work/life which can be hectic at times.

Here’s a few pros and cons for you to consider when figuring out what works best for you.

Morning Workouts

Pros:

Scheduling your workout first thing in the morning is my personal preference. I find that it’s much easier to wake up a little earlier and get your exercise done and out the way before your day starts.

Also, since exercise increases your mood boosting hormones you can start your day on a high, feeling more positive and optimistic. This positive mindset will also make it more likely for you to make healthier food choices for the rest of the day.

Cons:

If you’re not a morning person you’ll probably find it difficult to turn an early morning workout into a daily habit, it will be much easier for you to hit the snooze button.

If you do manage to get out of bed when the alarm rings you might struggle to find the motivation to get going and so will need to make sure you take a little longer to warm up rather than jumping straight in.

You may also have to train fasted as its unlikely that you’ll give yourself enough time to eat. Training fasted might not be ideal especially if you’re not used to it as it can be physically and mentally challenging.

 

Mid Day Workouts

Pros:

Squeezing a session in on your lunch break might be a good time saving solution that allows you to get more sleep in the morning.

It also means that you would of had time for breakfast and maybe a mid morning snack so you should be full of energy.

Working out at lunch time can also act a stimulant boost for the rest of the afternoon at work which may help with your productivity and focus.

Cons:

Lunch time workouts can definitely be a little tight, trying to fit everything in on top of showering and eating means you might not actually have enough time to do what you need to do based on your goals.

Likewise work may over run making your gym session even tighter.

 

Evening Workouts

Pros:

Training after work can certainly help to blow off a little steam and reduce your stress levels.

You may also find your energy levels are much higher in the evening as you would of had the chance to consume plenty of fuel allowing you to push harder and potentially increase your rate of progress.

Cons:

Leaving your workout till the evening could be dangerous especially if you’ve had an extremely hectic day. When will power is low it’s all too easy to convince yourself that it’s ok to skip it this one time!

Training late can also disturb your sleep. If you don’t give yourself a big enough window (1-2 hours) to relax and allow the body and mind to switch off after training you can actually affect the quality of your sleep cycle.

Chances are you will also be training at peak time in your gym so access to equipment maybe limited, which can extend your set time period.

 

So these are just a few things you can consider when trying to determine what’s best for you. Remember it’s more important to workout consistently than it is to workout at the same time consistently. However, keeping to a consistent time during the day does help as it becomes easier to form a habit.

With a little trial and error you will be able to find your perfect time of day to train, just make sure you listen to your body and factor in your work/life schedule.

 

If you’re lacking motivation or feeling disappointed with your results given the effort you’re putting in to your diet and training then you should consider signing up to my 12 week body transformation program.

The program will give you structure, accountability and guaranteed results if you listen to me and follow my guidance. You’ll have my full support on this program, on top of our fortnightly checkins I’ll be online for you whenever you need me.

What are you waiting for? Visit the WEBSITE to sign up today. Any questions just drop me an email at olly@action-reaction-training.com and I’ll get back to you ASAP.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation program can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation program.

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Is a High-Fat, High-Protein Diet Safe?

 

The high-fat, high-protein diet is the latest craze to take the fitness world by storm. But is this eating style safe? And is it an effective way to shape a lean and attractive figure? Let’s find out!

What is a High-Fat, High-Protein Diet?

As the name suggests, it’s a diet on which you consume relatively high amounts of dietary fat and protein but small amounts of carbs. You do this by limiting your intake of carb-rich foods such as grains, legumes, and tubers while consuming high-fat and protein foods like meat, fish, vegetables, nuts, eggs, low-carb fruits, low-carb dairy, and healthy oils. Examples of such diets are Atkins, the Paleo diet, and the ketogenic diet.

Is a High-Fat, High-Protein Diet Safe to Follow?

If executed correctly, then the answer is yes – a high-fat, high-protein diet is safe. In fact, it can deliver many health benefits, including fat loss, decreased blood triglyceride levels, increased levels of the “good” HDL cholesterol, and improved insulin health. Let’s look closer at each macronutrient.

High fat

While many people think it’s unhealthy to follow a diet high in dietary fat, this belief is wrong! Dietary fat plays a crucial role in many essential bodily functions, including energy and hormone production, various cellular activities, and nutrient absorption.

Problems arise, however, if you get too much of your dietary fat from low-quality sources, for example, vegetable oils and processed meats. These foods lack essential nutrients and contain compounds that can cause inflammation in your body. That’s why it’s crucial to rely on high-quality food sources for your dietary fat intake.

High protein

A high-protein diet is linked to many benefits, among them healthier body weight, decreased appetite, increased muscle mass and strength, and enhanced metabolism. In addition, there’s no evidence that high protein consumption has any adverse effects in healthy people. While it is often believed to cause liver and kidney damage, there is no research showing this to be true in healthy individuals [1]. And contrary to popular belief, a high protein intake does not cause osteoporosis but actually prevents it [1].

Low carb

A low-carb not no carb, diet is completely safe for extended periods of time. In fact, reducing carb intake can be very beneficial, especially if you’re used to consuming a lot of carbs daily. Why, you ask?

Well, first off, it makes you more metabolically flexible by enhancing the ability of your body to burn fat for fuel. Secondly, it increases insulin sensitivity, which means your body needs to secrete less insulin after food consumption. This will result in less bodily inflammation and fewer severe fluctuations in blood sugar levels.

How a High-Fat, High-Protein Diet Can Help You Lose Body Fat

A high-fat, high-protein diet can be an excellent way to aid fat loss, primarily because such an eating style suppresses hunger and tends to pair with a decreased calorie consumption [2-3]. This is because protein is highly satiating, and because you limit your intake of carbs, which are the primary calorie source for most people.

Besides, high protein intake helps prevent muscle loss while you are slimming down. This not only keeps your sex appeal sizzling but also benefits your metabolism because muscle mass is highly metabolically active.

The Downsides of a High-Fat, High-Protein Diet

While the high-fat, high-protein, low-carb diet is excellent at promoting fat loss and supporting health, it also has its cons, just like every other diet under the sun. One of them is that going low-carb may impair performance during high-intensity exercises such as lifting weights and sprinting. The reason is that carbs for most people are the primary energy source during such activities [4].

Besides, cutting out carb-rich foods may cause you to under-consume certain essential vitamins and nutrients. An example is fibre, which is found mainly in fruits, vegetables, and starchy carb sources. While you can get enough of these essential nutrients on a low-carb diet, you’ll have to plan your meals more carefully and consume a wide range of different foods.

Thirdly, the eating style requires of you to pass on high-carb foods such as grains and tubers. This works fine in the short term to improve insulin sensitivity and kick-start weight loss results. In the long run, however, most people find it easier to adhere to a diet by using a more flexible dieting approach that includes carbs.

The Bottom Line

The high-fat, high-protein diet is a safe eating style to follow if executed correctly. It can be particularly beneficial for those who want to burn body fat because this diet improves insulin sensitivity, enhances metabolic flexibility, and tends to automatically reduce calorie intake. However, at the end of the day, which ever option you decide to use in order to create fat loss, you must be in a calorific deficit!

Still confused?

If you need further guidance on how to incorporate a high fat, high protein diet correctly and safely for sustained fat loss then sign up to my 12 week ART body transformation program and I’ll guide you through the process step by step.

For more information email me at olly@action-reaction-training.com or visit the website for more details.

I look forward to hearing from you.

Olly

Transform your body, transform your mind.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…

References

  1. Manninen, A. H. (2004). High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence? Journal of the International Society of Sports Nutrition, 1(1), 45-51.
  2. Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. American Journal of Clinical Nutrition, 82(1), 41-8.
  3. McClernon, F. J., Yancy, W. S., Jr., Eberstein, J. A., Atkins, R. C., & Westman, E. C. (2007). The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity, 15(1), 182-7.
  4. Miller, S. L., & Wolfe, R. R. (1999). Physical exercise as a modulator of adaptation to low and high carbohydrate and low and high fat intakes. European Journal of Clinical Nutrition, 53(1), 112-9.
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

Why your lower back hurts…

 

One of the reasons why your lower back hurts…

The glutes, we all have them, some people have great ones, others not so much. But did you know that if yours are weak or inactive this could be the reason why you have lower back pain.

The glutes are responsible for stabilising the pelvis with pretty much every movement you do. Walking, going up stairs, picking things up and standing to name a few.

However, if the glutes are weak or inactive then they can’t hold your pelvis in the right position which can lead to increased stress and load on the lower back as it becomes over worked. Why?

Sitting is the new smoking

Well to be quite frank we sit on our arse way too much. Either behind a desk at work, driving, or when we get home for the evening. When we sit we put the hips into a forward tilted position, which causes the hip flexors to shorten and thus tighten over time, essentially switching off. At the same time this will cause the glutes to lengthen which cause the fibres to weaken and deactivate / switch off, this is known as reciprocal inhibition.

Think of it like this

When the bicep is flexed the tricep is unflexed and vice versa, over time being in one position over another for long periods of time will cause the opposite muscle to become weak.

With regards to the glutes this can have a significant effect on your posture. Without being able to stabilise the pelvis coupled with rounded shoulders, you will constantly be in an anterior pull when performing daily tasks. Because of this the lower back has to jack up in order to keep our centre of mass balanced and you on your feet.

As of yet our bodies haven’t evolved enough to adapt to our current lazy lifestyles, so in order to stay mobile, function efficiently and avoid pain and injury, we need to exercise to get these muscles working again.

How to fix your back issues

The human body is highly adaptable and by using the right activation drills and workout exercises, overtime you can fix these issues. Trust me I did it.

The video below is just a basic 3 minute activation drill you can do before training your lower body. It involves using 2 resistance bands as shown with one placed around the lower thigh and one around the ankle.

Process:

  • You are to separate your legs to create tension in the bands.
  • From here perform 5-10 glute bridges driving your pelvis up to the ceiling contracting the glutes hard at the top without allowing the pelvis to go into extension.
  • After this you should now perform a clam, again 5-10 reps per side separating the knees, keeping the ankles together, feeling the tension in the outer glute. (External rotation of the hip)
  • Next, do a reverse clam, keeping the knees together and separating the ankles, for most of you this will feel weird.
  • Once you have completed this circuit both sides jump up into an athletic position and set your pelvis in neutral. Again separating the the legs to create tension, (don’t allow the knees to collapse in) perform 5 very small lateral steps, repeat the other way and then work forwards for 5 steps and finally backwards.

By this point you should begin to feel the glutes burning.  Typically I would perform this after a mobility warm up and then repeat it either in between lower body exercises or again at the half way stage during your sessions.

Remember though this isn’t an actual exercise, it’s an activation drill only. You must add overload in order to really strengthen the glutes and by this I mean lift some fucking weight.

Let me know how you go if you use this circuit 👍 Enjoy!

 

Olly

Transform your body, transform your mind.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

Why strength training is the best exercise for the over 40’s

 

The Importance of Strength Training in Later Years (40+)

It’s not easy accepting the fact that you’re getting older, however, if you were under the impression that you are past your prime, you would be sorely mistaken. In fact, you have the potential to transform your life for the better and achieve new goals regarding strength, and fitness in general.

You only need the right set of tools for the job and the willingness to persevere under the changing circumstances, all the while optimising your training routine to maximise results according to your age and aspirations. The possibilities for growth are endless, so here is why strength training after 40 is important for men and women alike.

Build and retain muscle mass

The more you age, the more lean muscle mass becomes important for your overall health, vibrancy, and well-being. Not only does strength training promote muscle growth, but anaerobic training has been proven to effectively burn calories, sometimes even more than regular, steady-state cardio.

Because muscle mass is not energy-efficient, meaning your body needs to consume more calories to maintain it, you will be burning through calories at an increased rate. This leads to a lean, more toned physique in the long run. What’s more, increasing muscle mass is advisable for men and women alike, as it will make the existing fat spread more evenly across your frame, leading to an aesthetically pleasing result.

Balanced hormone production

To all the men out there, strength training can literally save your long-term health and spike testosterone production. After you hit that 30-year mark, your natural testosterone levels start to slowly dip, leading over the years to numerous health complications, and simply making you feel and act older than you should.

The degenerative condition leading to a loss of skeletal and muscle mass quality is called sarcopenia, and while it is only natural to be affected by it as you age, it doesn’t mean that you can’t fight its effects for a healthier, stronger lifestyle. Unfortunately, sarcopenia affects men and women alike, with regular strength training being one of the only effective long-term solutions for staying strong, healthy, and vibrant in your later years.

Weight training supports healthy hormone production in men and women alike, helping you retain your youthful glow, build lean muscle mass, and sculpt an enviable physique.

Minimise injury risks and become sturdier

As the years go by, the risks of injuring yourself rise exponentially. While many adults over 40 will opt for a more “gracious” sport such as yoga or Pilates, it is strength training that will actually help you build a strong, sturdy frame that will safeguard you from accidents and injury.

Strength training targets your muscle and connective tissue, and more importantly, your central nervous system, builds bone density and dexterity, and makes you more resilient overall. A sound training program based on strength gain will help you strengthen your lower back and your core, improving your posture. Moreover, you will be strengthening the rotator cuffs in your shoulders, and by performing squats and deadlifts regularly, you will strengthen your hips and your glutes as well, which are some of the weakest areas in older adults.

Remain mobile and flexible

Contrary to popular belief, strength training will not ruin your mobility and flexibility. In fact, by exercising a proper range of motions under load continuously, you will be able to improve your mobility and safeguard your joint health. This means that your knees, hips, wrists, elbows, and shoulders will be able to move properly without any pain.

Couple your strength routine with short pre and post-workout mobility and flexibility routines and you will have no problem keeping muscle soreness at bay and recovering just in time for the next training session. As the years advance, maintaining adequate mobility and joint health will be increasingly important, and strength training will help you achieve just that.

Strength is never a weakness

Finally, while other sports might emphasise one body part over the other, increase the overall risk of injury, or simply be less effective in building a sculpted physique and a healthy lifestyle, strength training is the one sport that will ensure your body stays young, healthy, and vibrant.

Implementing strength training into your weekly regime with a clear goal in mind and the help of a trustworthy personal trainer will allow you to enjoy life to the fullest and take what you have learned and gained in the gym into the real world. Weight training translates into real-life scenarios, and no matter if you’re running with your dog or playing rugby with your son, you are bound to give a hell of a fight worthy of a twenty-year-old.

Strength is never a weakness. Fortunately, there are plenty of ways to build functional strength, and while you should always exercise caution and safety during training, you can rest assured that the rewards will be great. With these essential benefits in mind, you will have no problem building an enviable, powerful physique regardless of your age.

Transform your body, transform your mind.

Olly

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on

Does stress hamper fat loss?

Stress: a slight dose of it helps you kick ass by boosting energy, alertness, and productivity. But suffering high stress daily? That can seriously mess with your mind and body.

Not only does it increase your risk of contracting many diseases, but it also drains your energy, your desire to work out and eat healthily, and your libido. Besides, chronic stress is often claimed to hamper fat loss. But is that true?

In this article, you’ll discover the evidence-based truth about how stress affects fat loss. You’ll also learn three powerful tips that help you shed excess pounds. Let’s dive in!

Does Stress Hamper Fat Loss?

It’s often claimed that stress causes fat gain, in particular around the midsection. This belief evolved in 1999 when researchers found that men with higher stress levels tend to carry more belly fat [1]. As a result, the media and fitness “experts” started to spread the “scientific proof” that stress causes fat gain.

The problem? The study looked at whether there was a correlation between stress and body fat – which was the case. However, just because two variables are correlated does not mean that one causes the other. In fact, stress actually increases fat burning. Here’s why:

Stress Actually Boosts Fat Burning

The reason is that stress has a catabolic effect on your body. This means it aids in breaking down molecules for fuel, such as body fat.

For example, in one study hydrocortisone – a pharmaceutical form of the stress hormone cortisol – was infused into a group of healthy young males [2]. As a result, the men burned more fat for fuel.

But Here’s the Problem!

Even though stress aids fat burning, there are three ways in which chronic stress indirectly wreaks havoc on your figure and fat loss efforts. This may sound contradictory, so let me explain.

First off, stress raises appetite. This is particularly the case for sweet foods such as chocolate and desserts. I think we can all relate to this: if you’re stressed, it’s tempting to reach for junk food to feel better.

The problem? This increased food intake will undo the smidge of extra fat the stress hormone has you burn. Hence, stress may cause you to overeat hundreds if not thousands of extra calories, which can erase your fat loss efforts of the previous days if not weeks.

Second, chronic stress causes muscle loss. Why’s that? Because stress acts catabolically: it not only aids in breaking down fat, but also muscle mass. This is something that must be avoided when you want to shape an eye-catching figure.

Third, chronic stress causes water retention. As a result, the number on your scale might rise, giving the false impression you’ve gained fat, even though it’s just water. Such water retention also “softens” your appearance, making you look fatter than you really are.

Here’s What to Do

Keeping stress in check is essential to shaping an eye-catching body. So, whether you have 99 problems or just a handful of them, here are three tips to prevent stress from wreaking havoc on your figure.

#1:

First off, avoid stress-related eating such as reaching for a chocolate bar when you feel frazzled. Often, such behaviour is tied to a specific event. An example is reaching for a chocolate bar when you’re overloaded with work.

The best way to prevent such stress-related eating is by eliminating the trigger. So, let’s say you tend to reach for chocolate when you’re overloaded with work, improving your planning skills or outsourcing tedious tasks will decrease the likelihood that you will feel strained.

If you can’t drop the trigger, find an alternative way to cope with it. For example, instead of reaching for chocolate when you feel weighed down, focus for a minute on your breath. You’ll find that stress goes down and that it will be easier to deal with the situation.

Another powerful technique is the five-minute rule. Before you give in to the urge, wait for five minutes. During this time, reflect on how you feel, revisit your fitness goals, and evaluate whether short-term gratification is worth imperilling your long-term desires. Most likely, the cravings will wane in strength or even go away entirely.

#2:

Second, get enough sleep, as sleep deprivation increases stress levels in your body. While the optimal amount varies among individuals, aim for at least seven hours each night. It’s best to get those hours at the same interval daily, as irregular sleeping patterns elevate cortisol.

Getting enough sleep also boosts willpower, making it easier to resist the temptation of indulging in “comfort foods” such as chocolate or doughnuts during times of stress.

#3:

Third, take time to relax. Whether in the form of meditation, deep breathing exercises, yoga, walking, listening to music, or something else – plan at least one moment in your day during which you can unwind.

Use these tips to keep your stress levels low and improve your success of shedding those bothersome excess pounds of fat.

 

Transform your body, transform your mind.

Olly

 

 

References

 

  1. Epel, E. E., Moyer, A. E., Martin, C. D., Macary, S., Cummings, N., Rodin, J., & Rebuffe-Scrive, M. (1999). Stress-induced cortisol, mood, and fat distribution in men. Obesity Research, 7(1), 9-15.
  2. Djurhuus, C. B., Gravholt, C. H., Nielsen, S., Mengel, A., Christiansen, J. S., Schmitz, O. E., & Moller, N. (2002). Effects of cortisol on lipolysis and regional interstitial glycerol levels in humans. American Journal of Physiology-Endocrinology and Metabolism, 283(1), 172-7.

 

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Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Cardio for fat loss

Effective cardio for fat loss, my secrets revealed…

There is a huge amount of debate out there with regards to which type of cardio is best for fat loss: Low Intensity Steady State cardio (LISS) versus High Intensity Interval Training (HIIT). So which one should you choose? Let’s discuss them both in more detail first.

So what is LISS?

For decades now, we’ve been led to believe that endless bouts of low, to moderate, intensity cardio is the most effective way to burn unwanted body fat. Without going heavily into the scientific detail, endless cardio can in fact be counter-productive to this aim. Firstly, when you undertake long durations of steady state cardio, your body will adapt to conserve energy. Your body’s metabolism will actually slow down and coupled with a calorie deficit diet, this can greatly hinder your ability to burn fat.

Endless hours of LISS will also give rise to higher levels of cortisol (stress hormone) that is linked with the accumulation of more body fat. This isn’t to say that LISS should be avoided completely as it can be useful when implemented correctly.

LISS should be performed at a low-level, working at roughly 50-60% of your maximum heart rate. An example of LISS would be walking at an incline on a treadmill or use of the X trainer. Jogging is not deemed as LISS.

So what is High Intensity Interval Training – HIIT

Developed as a training modality initially for athletes, HIIT has recently been proven to be a far more effective cardio method for burning body fat and improving metabolic function. Research tells us that HIIT produces a much higher percentage of fat oxidation and it also blunts fat production. Additionally, it spares muscle mass and increases your EPOC (Excess Post-Exercise Oxygen Consumption) also known as the ‘afterburn effect.’ The higher the intensity of the exercise, the greater the afterburn affect is and the more calories your body will burn to get you back to your normal homeostatic state.

HIIT workouts are also shorter, but they must be performed at maximum capacity. A true HIIT session should last no longer than 5-10 minutes and the exercise you select should last no longer than 15-30 seconds with sufficient recovery time to repeat the exercise with the same amount of maximum intensity.

Still confused by which one to use?

Personally I wouldn’t choose one or the other; instead my advice would be to combine them both into one session. HIIT will mobilise fat for energy whilst LISS will actually utilise it. Dual Cardio.

So try this next time it’s cardio day and let me know how you get on. You can thank me later!

Step 1 = 3 min of LISS on a treadmill working at 50-60% max effort

Step 2 = stop the treadmill and perform 1 dead tread at 60% intensity for 15 seconds, rest 45 seconds and repeat another dead tread at  80% intensity.

Step 3 = at this point you should be fully warmed up. Now it’s HIIT time, 5 x 15 sec dead treads at 100% maximum all out effort and rest for 45 seconds between sets.

Step 4 = once completed move back into the LISS phase for a further 20 mins. Personally I recommend hill walking, this will last a total working time of 30 mins and will be much more effective when it comes to real fat loss.

Olly.
 
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Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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body transformation

Life Changing Journey

This ART 12 week programme shouldn’t be viewed upon as a short fire quick fix to get you in shape for a one time occasion. Yo yo ing your health and fitness isn’t good for you overall wellbeing, mind or body. Most often than not you will find the rebound from such methods leaves you in much worse off state than when you started. 

The aim of this programme is intended to yes transform but also change your life!  During this programme you will go through a journey of physical milestones using structured education on what your body actually needs in order to achieve a healthy lifestyle and a positive mindset to maintain your goals long after the 12 weeks have past.

Many people have successfully embarked on this journey of change, one of which being Tony who embraced the programme wholeheartedly and reaped the rewards in spades.  Below is his story…. 

 

“I began my journey back to health in January 2015. I hadn’t seriously exercised in over 10 years and was suffering for it. As well as being overweight, I had mobility problems caused by years of desk and laptop work, a cough that wouldn’t go away and was probably drinking too much. At the age of 47 I knew that if I didn’t do something about it soon, I wouldn’t get many more chances. So I joined a local gym, hired a personal trainer and made very good progress, getting my weight down from just under 95kg to 77kg and my Body Fat from 30% to about 17% by September 2015.

But I wanted to see if I could really excel in the last months of what was already an amazing year. Thanks to all the PT sessions I felt confident that I knew how to work safely and efficiently but I wanted to begin to work more independently. I researched the world of online personal training and came across Olly Foster’s website. The testimonials from clients on the Action Reaction Training programme were pretty impressive. I emailed Olly asking whether the programme would be suitable for me, as it mentioned a requirement for a year or more of weight training experience. He reassured me I would get some results and so I signed up for the 12 week plan.

After giving him some background information and key measurements, he sent my plan, with my target calories and macros for Phase 1. And so the hard work began. Previously I hadn’t trained more than 3 days a week and all of a sudden I was having to do 5 days. I didn’t know how I’d get on.

“as the weeks unfolded I learned so much about myself, nutrition and how to train”

Determined to get the best out of my investment I stuck to the plan, and as the weeks unfolded I learned so much about myself, nutrition and how to train. There was a great camaraderie in the Facebook group that all trainees belong to, and with members at various stages in their journey it inspired me to see their progress. In turn they cheered me on as I clocked up another week, marked with a gym selfie and a thumbs up.

Every two weeks, I measured myself, took new photos and sent them to Olly. He always replied promptly with encouragement and new calorie targets based on my progress. Having that feedback loop was very helpful and kept me engaged.

Along the way there were a number of victories. Among the many weight, body fat and strength milestones some stand out even now. For example, I’ve never been able to do pull-ups. When I saw them in the plan I doubted whether I could manage them. I found an assistance band at the gym, and used that to build my strength and mobility. It took me 8 weeks, but I finally managed to do full sets of pull ups without assistance and you can imagine how great that felt and still feels. And, of course, the guys in the Facebook group shared in my sense of achievement.

“I finally managed to do full sets of pull ups without assistance and you can imagine how great that felt and still feels”

Week by week, my strength improved and the fat continued to fall away. There were some days when I really didn’t think I could have a good workout, but each time I surprised myself by managing extra reps or increasing the weight.

By about week 8, I really started to get compliments from friends, family, colleagues and fellow gym users. One of the ‘alpha’ guys at the gym – tall, well built, very fit – started chatting to me as I sipped my post-workout shake one evening. Previously we’d only really nodded to each other so I was quite taken by surprise. He had been away for a few weeks on honeymoon and told me that he noticed how much leaner and stronger I was looking since he last saw me. He was curious as to what programme I was doing so I told him about ART. He was impressed, and very interested in signing up for himself (not that I could see that he needed to) and his wife. I was bursting with pride. Since then several other guys have asked me for details about ART and I know at least one will be starting in January when he returns from his holiday.

“It just goes to show – you never know who you’re inspiring.”

The last couple of weeks were extremely hard work. The training intensity increased and I had two big social occasions to navigate – the office Christmas Party (on a boat, with great food and a free bar) and a family 50th birthday. Such was my commitment to the ART programme (based on the results I was getting) that I chose not to break the abstinence that Olly asks of all ART participants, and discovered I could have a great time without drinking. Who would have thought it?

Week 12 soon rolled around and I was quite nervous on the last two days. The preparation for the final photos is quite demanding and specific and I was anxious to look my best. A friend was going to come and take my final pictures but was unable to due to sickness. So, after a pump-up routine, there I was in the disabled shower at the gym trying to get the best pictures I could. Having lost all that weight, my skin found it difficult to tighten up and the pre-photo preparation seemed to make things worse. But eventually I found a pose that I was happy with. And I know that once the skin recovers I’m going to look even better.

With the final photos and measurements taken and submitted, I took stock of just how far I’d come in 12 weeks.

“body fat was down 6% to just under 10%. I had lost another 7.8kg and, incredibly, my jeans waist is now 27”

According to my Skulpt AIM device, my body fat was down 6% to just under 10%. I had lost another 7.8kg and, incredibly, my jeans waist is now 27″. I started the year at 30% BF, just under 95kg weight and 36″ jeans.

I now have the perfect foundation on which to build some lean muscle, and that’s my plan for the next year. As well as losing the fat, Olly has taught me how to train hard and effectively, and the importance of good nutrition (though I still don’t eat Broccoli).

I had no idea what kind of result I would get, especially after the previous 9 months of cutting, but I’m so glad I finished the year this way. I finally have a six pack, a vein on each bicep and the “v” line on my lower abdomen. I never thought I’d be writing that!

So having read my story what’s stopping you?

If you’re prepared to follow the plan, put in the hard work, and be honest with Olly (and yourself) then you too will emerge from the 12 weeks transformed in not just in body, but also in mind and spirit.

Cheers,

Tony

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Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Olly foster

Olly Foster, personal trainer

 

The Truth About Fat Burners

Fat burners are supplements, which contain mainly herbal ingredients that can assist in burning fat by slightly increasing your body temperature when applied at the right time, such as during exercise.

They are not the magic silver bullet for instant fat loss and should never be used as an alternative to a good diet and training plan.

What do they do exactly?

Some fat burners claim to do a number of things such as increase metabolic rate, stimulate the release of adrenaline, or suppress the appetite, but in reality, a good fat burner will only assist in burning an extra 100-150 calories a day, which isn’t much, and these are the good ones.

Unfortunately many fat burners out there are nothing but marketing scams with bogus testimonials, convincing people that they are the quick fix they have been looking for. Although some people may see ‘some’ short-term results, fat burners are not a long-term solution, as they don’t address the wider issue as to why you may be carrying unwanted body fat.

What’s the alternative?

Body fat is a symptom of a complex problem with multiple causes including unhealthy lifestyle, poor nutrition, lack of activity and even mental factors like subconscious, self-sabotage and emotional eating. You need to address these issues first with a good nutrition and training plan and a lifestyle adjustment away from triggers of over eating and poor food choices.

In my personal opinion you shouldn’t even contemplate taking a fat burner unless you are in single digits for body fat and have plateaued and used all other resources available, such as diet and training systems. Then, and only then would I allow or prescribe to any of my clients to help shift that last little bit.

You have to earn the right to use fat burners, to avoid overuse or dependency on them.

 

Olly
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Looking for a high quality online workout plan that can transform your body?  My 12 week body transformation programme has helped 100’s of people achieve the body they desired with my guidance, knowledge and support throughout.

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on