Guest Blog Post: Vanessa Alexander from Fat Attack explains the benefits of fitness boot camps…

Fitness boot camps and weight loss weekends are a fantastic way to kick-start your new healthy lifestyle, perfect for when you want that burst of feel-good exercise.  Interactive, intense and individually-based, boot camps leave you feeling – and looking – so much better thanks to the fat-burning activities and nutritious meals.

Obesity is a serious problem in our society and the latest research has revealed that the number of obesity-related deaths is increasing each year.  Exercise and healthy eating are crucial if you are to stay well and protect yourself from ill-health.

With boot camps you get a weekend of fitness fun, healthy eating and nutritional hints and tips guaranteed to make you shed some of those stubborn pounds and increase your fitness substantially.

Each weekend is full of a wide range of exercise routines to give all your muscles an excellent workout, resulting in healthy weight loss by the end of the boot camp.  You will feel exhausted after all your running, circuit training, climbing, Nordic walking, martial arts, tyre and log runs – and more!  But you will also feel fantastic from pushing yourself physically and being supported by your fellow boot campers – the environment is a lot more engaging and interactive than your average gym.

Fat Attack is synonymous with health and well-being, catering for the corporate fitness teambuilding and fitness boot camps markets.  As busy people, you can rarely afford to spend a week away from work and family commitments – which is why all Fat Attack boot camps are run Friday to Sunday.

At Fat Attack, we want to make exercise as easy as possible for you.  We run boot camps in the London/ South East England regions and also travel to your location in the UK for groups of 15+. Our bespoke service works very well for local sports teams, bridal boot camps and friends, as well as corporate teambuilding events or corporate reward weekends for hard work.

We recently launched boot camps in Kent and the first weekend in this new location will run on 19-21 March.  To celebrate this new boot camp, we have drastically cut the cost of a fat loss weekend to just £375.  This price is all-inclusive and if you book for this opening weekend you’ll also receive a 10% discount on the price.

Find out more about the benefits of boot camps and the new Kent weight loss weekends on our website.  New dates are added often and there is at least one boot camp a month in addition to the bespoke boot camps for groups.

Vanessa Alexander

www.fatattack.co.uk

Christine asked: As a 50+ yr old Mrs Average I don’t want to run a marathon or do loads of interval training down the gym. I want to know that as I get older I am doing what I can to keep my body supple and strong, and disease free. I want to be able to run around a bit with my nephews and nieces, walk up a few flights of stairs without getting out of breath, keep my weight under control but still enjoy eating out without feeling guilty, and do a bit of gardening without aches and pains afterwards! So have you got an exercise plan for these goals please? I do feel that a lot of the information out there is geared towards losing weight, building muscles, and being really fit.

Answer…

You are absolutely right, most fitness advice is geared towards the extremes of muscle building, fat loss and high level fitness.  If your fitness goals are a little more realistic, as yours are, it is easy to get lost in all the hype on the web. 

When designing a fitness programme the first question I ask is – Fit for what?  A marathon? A sporting event? Your workouts need to mimic the activities you are trying to get fit for, preparing you mentally and physically for the challenge.  We call this “specificity of training”.

But what happens when your event is LIFE?! 

It’s simple.  Look at the day to day activities in your life that you want to be fit for, then choose exercises that challenge the muscles and energy systems used during those activities.  For you it is about being fit to (1) run around with children (2) climb stairs (3) do the gardening. 

To achieve your ideal fitness level your workout needs to improve your cardiovascular fitness (for running after kids!), muscular endurance of your legs (for the stairs) and arms (for gardening), and core strength (to stop you from doing your back in!).

On that basis why not try the following simple workout…

• 10 minutes fast walking / jogging (to improve your cardio)
• 10 minutes on the stepper (to improve your leg endurance)
• 10 minutes rowing (to improve arm endurance + back strength)
• 3 x Planks  holding for as long as possible (for core strength)
• 10 x Opposite Reaches holding for 5 seconds (for core strength)
• 10 x Bridges holding for 5 seconds (for lower back strength)

Download a printable version of this workout here.

The jogging / stepping / rowing should all be done at a comfortable intensity.  Working on a scale of 0 to 10, if 5 is moderate, 8 is hard and 10 is maximum effort, you should be working at a 6 to 7.  If you don’t feel challenged on the planks / opposite reaches / bridges simply hold them for longer!

If you have any medical conditions or injuries then consult your doctor / physio before attempting the workout.  Remember to keep hydrated during the workout and at the end take 5 minutes to cool down and stretch.

The workout from start to finish will take 45 minutes maximum and can be done anywhere from 3 times a week to every day to keep your fitness levels at their best. 

As for keeping your weight under control, that is a nutritional issue.  No amount of exercise will keep your weight down if you overeat, so make healthy food choices, watch your portions and keep the high calorie treats to just a couple of times a week.

Good luck!

Liam Sartorius is a REPS level 3 personal trainer specialising in resistance training and weight loss.  With over 10,000 hours 1:1 personal training, he has a wealth of experience in body shape and body weight change.

Ask Liam about: Fitness Training, Circuit Training, Muscle Building, Muscle Definition, Exercise for Weight Loss, Nutrition for Weight Loss.

Got a fitness, nutrition or weight loss question? Ask it here!

Helen asked: I’m 6 months pregnant and feeling in the worst shape of my life! I was very active before falling pregnant.. going to gym and power walking, but I’m worried about exercising for obvious reasons. Can anyone recommend some light exercises I can do that will keep me in shape? Baby is due in Summer and I like the idea of being a yummy mummy!

Answer…

For most women it is absolutely fine to continue exercising during pregnancy, however please ensure you consult your medical professional if you have any concerns, pain, bleeding, previous miscarriages, high blood pressure etc.

Sliding down the wall.  This is great for your legs and your bottom muscles, but avoid it if you have knee problems.  Stand with your back and bottom against a wall.  Make sure your feet are hip width apart and about 50 cm away from the wall.  Starting with a small movement, bend your knees to slide down the wall.  Squeeze the bottom muscles and then slide your body back up the wall by straightening the legs.  Repeat this up to 8 times.  Make sure your back doesn’t arch as you move and keep your heels on the floor.

Cat stretch.  This will work the upper body as well as allow you to enjoy some movement in your spine.  Take yourself onto hands and knees, hands beneath shoulders, making sure the elbows stay soft, and knees below hips.  Tilt your pelvis as if you were putting your tail between your legs and then gently round the back up towards the ceiling bringing your head forwards to look at your knees.  Return to your start position, making sure you keep your shoulders away from your ears.  Repeat up to 4 times. 

Please avoid any sit ups while you are pregnant and after the birth until your midwife has said that it is okay for you – they won’t flatten your tummy.  Instead, practise your pelvic floor exercises at frequent intervals.

Good luck with the rest of your pregnancy.

Julia Crossman is a Body Control Pilates trained Pilates instructor who is qualified to teach Reformer – a specialised piece of equipment. She is also a supervising teacher for the Body Control Pilates teacher training course.

Ask Julia about: Pilates Techniques, Pregnancy Pilates, Posture & Alignment, Core Exercises, Lumbar and Pelvic Stability, Pelvic Floor Exercise.

Got a fitness, nutrition or weight loss question? Ask it here!

Russ asked: I need some advice on trying to build up my abs. I’m on holiday in 8 weeks and my aim is to have a six pack. I currently go to the gym 3 evenings a week and do a variety of crunches. I also run 3 times a weeks for about 30 to 40 minutes.

Answer…

Abdominal definition will only really show if you have a body fat percentage of less than 12%. No amount of crunches will ’spot reduce’ on your abdominal area if this is not the case. 

Assuming you have a low body fat percentage then 8 weeks in enough time to sculpt visible abs. My major advice when training your abdominals is not to treat it differently from any other muscle in the body. When most people work their biceps they lift a heavy resistance for a maximum of 15 reps but when it comes to crunches they do 100’s of reps.

They will grow like any other muscle in the body by following the principle of progressive overload.  Add resistance to your ab exercises and if you can do more the 15 reps, it’s too easy so make it harder! 

Try also to get away from crunches, they are easy and boring. Look into using a pull up bar for leg raises & twists and use a kettlebell to challenge your abs with some more demanding exercises. 

Good luck!

Alan Cook is a REPs level 3 personal trainer, triathlete and endurance expert.  Alan became an ‘Ironman’ in August 09 and is now training for the China Ironman in March and French Ironman in June 2010.

Ask Alan about: Cardio Fitness, Endurance Training, Core Training, Sports Conditioning, Agility Training, Muscle Growth, Weight Loss.

Got a fitness, nutrition or weight loss question? Ask it here!

Guest Blog Post: Pat Phillips-Jones from SureSlim Wellness Clinic offers a great introduction to the wonder hormone that is HGH…

HGH (Human Growth Hormone) from the anterior pituitary influences cells in a way that promote the growth of body tissues. HGH is released throughout life however its effects are most dramatic during childhood.  At this stage in life, HGH stimulates the growth of skeletal muscle and bones, therefore as a child’s muscle increases in mass, their bone also increases in length.

During childhood HGH may influence a person’s height.  If too little HGH is produced it results in a relatively short individual described as a ‘pituitary dwarf’.  The individuals will still have normal body proportions. If a lack of HGH is recognized while bone growth is still occurring then the condition can be treated by giving the individual periodic injections of HGH.  This may help to ensure that the individual reaches a relatively normal height.

Alternatively if too much HGH is produced during childhood development an individual may grow abnormally tall.  This condition is known as ‘pituitary gigantism’.

In adults, if too much HGH is released it could lead to an adverse effect resulting in acromegaly.  This is when bones in the hands, face and feet enlarge and the connective tissue of the body thickens.  This can often be caused by a tumour forming in the hypothalamus or the pituitary gland.  However, if too little HGH is produced in adults due to tumours, stress, disease and bed rest then this could lead to problems including obesity, ageing and depression.

THE FEAST-FAST CYCLE

HGH ultimately reduces body fat and increases muscle mass.  But how does it work?  With every meal we go through a three stage cycle of feast and fast.

Stage One: In the first hour after eating blood sugar rises and insulin is released.  This is encourages storage of excess carbohydrates as fat.

Stage Two: After the second hour HGH is released and the levels of insulin and blood sugar start to fall.  It is at this stage HGH acts to build up muscle protein, which is enhanced by the presence of insulin.

Stage Three: ‘The post absorptive phase’, occurs more than four hours after eating (‘the fasting stage’).  The concentration of HGH remains high while the insulin has almost disappeared.  This allows HGH to act solely to mobilize the body’s fat stores for burning as fuel.

In the young the levels of growth hormone are high with respect to insulin.  The HGH acts as a brake on insulin keeping its fat creation at a minimum (i.e. Insulin creates fat while HGH breaks down fat to use as energy).

When you age however, starting from your mid to late thirties and even in the twenties for some people, you start to put on fat even though your diet and physical activity have not changed.  This is because the balance between HGH and insulin has changed.  HGH has declined while the levels of insulin have either remained the same or maybe even gone up.

Insulin an essential hormone required for the metabolism of sugar, we cannot survive without it. Insulin also works to stimulate muscle growth but to a much lesser extent than HGH.  With lower levels of HGH, insulin is free to turn every calorie you don’t expend into fat for later use.

Insulin and HGH work together but a balance between them is of utmost importance. By bringing HGH back to youthful levels – not beyond (which can also have negative effects), you can restore the natural balance between HGH and insulin so they both work together in the feast-fast cycle as above.

When HGH and insulin are in the bloodstream together they help to stimulate protein synthesis and growth of muscle mass.  At the same time the higher levels of HGH work to block insulin’s fat storage effect and therefore during the post absorptive phase, when insulin disappears from the bloodstream; HGH can metabolize the fat without interference.

Pat – SureSlim Wellness Clinic near Hitchin

Jim asked: Hi, I was just reading the post about coffee and it got me thinking about whether eggs are good or bad. There’s so much conflicting advice about how many you should eat a day/week so could someone advise? I try to eat a lot of eggs for protein so is it a good idea to remove the yolks?

Answer…

This is a good question. You are so right about all the conflicting advice that we read about eggs. It is generally the media that portray such conflicting advice but it is the scientific research on this subject which holds the answer.

We now know that dietary cholesterol contributes insignificantly to cholesterol levels in the blood and it is other factors that contribute to raised cholesterol levels.  There is a wealth of scientific evidence to confirm this now. Current research available on the whole supports the consumption of eggs. 

Nutrient value of battery eggs is questionable so stick to free range or organic. They are an excellent source of quality protein and the yolk is rich in Omega fats as well as minerals such as iron and zinc and vitamins such as Vitamin D, E, B12 and Folic Acid. So enjoy your eggs every day, especially the yolks!! 

Gwen Warren is a Nutritional Consultant and member of the British Association of Applied Nutrition and Nutritional Therapy.  Gwen is also a corporate Health Promotion Consultant for Bupa and experienced lecturer.

Ask Gwen about: Nutrition, Nutritional Therapy, Sports Nutrition, Healthy Eating, Digestive Problems, Menopausal Symptoms & PMS, Chronic Fatigue.

Got a fitness, nutrition or weight loss question? Ask it here!

Ladies.  It’s time to conquer your fear of dumbbells, overcome your addiction to aerobics and discover the INCREDIBLE world of weight training for women!

I strongly believe all women should lift weights. 

And I am not talking about lifting little 1kg dumbbells either… I mean BIG weights, with POWERFUL exercises like Squats, Deadlifts, Presses and Rows.

Take a minute to read these 5 great reasons why and hopefully you will be converted!

1. It  will make you firmer and leaner…

Whilst cardio helps to burn fat, it does little to increase your “muscle tone”.  The proper definition of  a “toned muscle” is a muscle that is partially switched on.  This partial contraction makes your muscles feel firmer and look leaner, even when you aren’t working out.

And what is the best way to increase muscle tone? Weight training… ideally lifting a weight that fatigues your muscles within 10 to 20 reps.  Want to wave goodbye to your bingo wings? Choose bench presses and tricep kickbacks.   Want to firm up your flabby thighs?  Weighted squats are a must!

2. It will make you slimmer and  NOT bulkier…

If you avoid weight training because you think it will make you bulky, think again.  Women lack the essential hormone required for large amounts of muscle gain… testosterone!  So unless you are planning on injecting any time soon, stop worrying about bulking up, you really won’t. 

In fact, weight training will help you to lose bodyfat.  Each pound of muscle you build up has little impact on your size but a huge impact on your resting metabolism – up to 50 extra calories a day!  This means that women who lift weights burn more calories, even while they are sleeping.

3. It will make you stronger and more confident…

Unlike men, women aren’t born with natural strength, so if anything women are set to benefit far more from weight training.  By challenging your muscles with progressively heavier weights, you will see your body start to adapt and get stronger.  It’s a huge confidence boost!

This increased strength makes day to day activities like walking up stairs, lifting heavy bags or carrying children that much easier.  When you can deadlift your own body weight you will have no problem picking up adults, let alone a small children!

4. It will help you to improve your posture and balance…

A weak, slouching posture often leads to saggy breasts and a pot belly.  By following a well designed weight training programme you will strengthen your postural muscles - in particular your middle and lower back – pulling your shoulders back, lifting your chest and flattening your stomach. 

A strong, balanced posture not only makes you look much slimmer, it also strengthens your joints and reduces your risk of injury and back problems as you age.  If you choose functional strength exercises you also improve your balance and core stability, preventing falls.

5. It will reduce your risk of osteoporosis…

Osteoporosis is a disease of bone that leads to an increased risk of fracture.  Women are far more prone to osteoporosis because they have less bone mass than men and take in less calcium.  The menopause also increases the risk of breaks as falling levels of estrogen leads to reduced bone density.

Research has proven that in the same way your muscles adapt with weight training, so do your bones.   By lifting weights regularly women can actually increase their bone density, in particular spinal bone density.  This will dramatically improve your quality of life in later years.

And finally…if you have been converted, why not try kettlebell training? It is the perfect form of weight training for women! You only need one kettlebell to get started and you can even do it at home…

Paula asked: I have just started running after having my second child.  My goal is to run a 5km in the next couple of months and maybe a 10km sometime this year.  I haven’t done much running before so wondered if you’ve got any good running tips for someone starting out?

Answer…

Hi Paula.  The first thing you need to do – if you haven’t already – is buy a good pair of running shoes, preferably from a specialist running store where you can get professional advice on the best type of shoe for you.

If you have just started running your first goal is to run for 20 mins without stopping.  The key is to build up gradually over several weeks, with a combination of walking and jogging – 2 mins walk/1-min run intervals for a total of 20 mins is a good starting point.  Once you can run continuously for 20 mins you can concentrate on building up your running time and distance.

Aim to go out 3 times a week and avoid running on consecutive days – your body needs time to rest and recover in between sessions. If you do want to exercise on your rest days, opt for a lower-impact activity such as yoga, cycling, swimming or strength training.

Good luck!

Louise Graham has been a keen runner for 15 years and is a UK Athletics licensed running group leader.  In 2009 she set up mumswhorun, a women-only running group that promotes running as an ideal activity for women.

Ask Louise about: Running Fitness, Running for Beginners, Running Event Training, Running Gear, Running For Mums, Fitness For Mums.

Got a fitness, nutrition or weight loss question? Ask it here!

Jim asked: I’m interested to know what the latest health and nutrition research into coffee is.  I’ve read so many mixed reports.  Is it good or bad for you?  How many cups should I have a day?  Is it better to have decaff?

Answer…

When looking at research it’s always helpful to know who asked the question, all the positive research I’ve found about coffee drinking (there may be others I’ve missed which I’d certainly be interested in reading) has come from Vanderbilt University Institute of Coffee Studies.

This organisation states quite clearly on the home page of their website that their job is to look for benefits of coffee.  They are funded by coffee producing countries and grants from the corporate sector including such companies as Nestle and Starbucks.  Their website is www.vanderbilt.edu/ics/ if you want to find a reason to keep drinking the coffee!

On the flip side most independent research finds the exact opposite.  Research published in the American Journal of Psychiatry studied 1500 psychology students and found that moderate and high consumers of coffee were found to have higher levels of anxiety and depression than abstainers, and that the highest consumers had the greatest incidence of stress related medical problems, as well as lower academic performance.  A number of studies have shown that the ability to remember lists of words is made worse by caffeine so drinking coffee before work is likely to cause a poorer start to the day than otherwise.

Coffee makes you feel more energised and alert in the morning which is why most people get hooked on it. But does it really?  Dr Peter Rogers of Bristol University wondered if caffeine really did energise or whether it simply relieved the symptoms of withdrawal. When he did his research he found that coffee drinkers after drinking coffee don’t feel any better than non coffee drinkers they simply feel better than after they’ve woken up.

Decaffeinated coffee is not caffeine free and unless it is organic you are also subjecting your body to the chemicals used to leach the caffeine from the beans.

Caffeine is an addictive drug that can cause physical withdrawal symptoms for a few days if you stop suddenly.  However, drinking water can relieve this but if symptoms are particularly bad then a few drops under the tongue can relieve the symptoms without subjecting your digestive system to any negative effects.

How much, if any, to drink comes down to personal choice.  My recommendation generally, particularly in those with health issues, is to cut right down and maybe have the occasional cup as a treat after a meal out rather than a daily fix and to make sure they “pay” for it by drinking extra water. Personally I prefer any food substance to as least “mucked about” with as possible but if you do go for decaffeinated ensure it is organic.

Carole Batchelor has diplomas in Holistic Nutritional Therapy and Allergy Intolerance Therapy and  is qualified to Diagnostix level in Callahan Techniques Thought Field Therapy.  She is also a Grief Recovery Specialist.

Ask Carole about: Food Intolerance, Thought Field Therapy, Bloating, Irritable Bowel Syndrome, Fatigue, Gall Bladder Problems, Grief, Anxiety, Stress.

Got a fitness, nutrition or weight loss question? Ask it here!

Allow me to take you on a 5 minute visual journey.  A journey which, by the end of it, will have you understanding your metabolism, your weight and why you struggle to control it.

Imagine a clear bowl…

The bowl holds exactly 2000ml (2 litres) of water.  If you were to pour a 2 litre bottle of water into the bowl it would fill up perfectly to the top.  A single drop more and it would overflow.

You wake up with an empty bowl…

Imagine that every morning you wake up with this empty bowl by your bed.  Visualise picking it up, popping it under your arm and carry it around with you through the day.

Your bowl fills up as you eat…

For every 1 calorie you eat, visualise your bowl magically filling up with exactly 1ml of water.  Eat 500 calories for breakfast and you’ll see your bowl fill up exactly 500ml.

Your bowl empties as your burn…

As your body burns calories through the day the water in your bowl evaporates.  For every 1 calorie your body burns, 1ml of water evaporates from your bowl.

Visualise your bowl filling and emptying..

The more you eat, the fuller your bowl gets. The more you burn, the emptier your bowl gets.  Imagine your bowl filling and emptying as you go through the day.

The bad news…

Every time your bowl overflows YOU GET A LITTLE BIT FATTER!  For every 3500ml your bowl overflows (or 3500 calories you overeat) your body gains 1lb of fat.

The good news…

Every time your bowl empties YOUR BODY STARTS TO BURN FAT!  For every 3500ml your bowl is underfilled (or 3500 calories you undereat) your body burns 1lb of fat.

And so…

Keep the right amount of water in your bowl and you neither burn nor store fat.
If your bowl OVERFLOWS your body starts to STORE the excess energy as fat.
If your bowl EMPTIES your body starts to BURN your excess fat weight.

What does it all mean?…

The bowl is your body.  The water is the energy in the food you eat.  The evaporation of the water is your metabolism burning off the calories (energy) from this food.

By visualising your ‘metabolic bowl’ you now understand how your unique energy balance works through the day.  As you eat your bowl fills up (ENERGY IN), as you burn your bowl empties (ENERGY OUT).  If your bowl overflows you start to store fat (CALORIC SURPLUS), if your bowl is under-filled you start to burn fat (CALORIC DEFICIT).

But not everyone has a 2000ml bowl.  The size of your bowl is determined by your ‘metabolic rate’ – the average amount of energy you burn each day.  The average man has a 2500ml bowl (needing 2500 calories max a day), the average woman has a 2000ml bowl (needing 2000 calories max a day).

A sportsperson or athlete might have a 5000ml or even 10,000ml bowl.  They have more muscle, they are more active… so they burn more and need a BIGGER BOWL!

Now this is the important bit…

Imagine watching your bowl as you rest.  The average person burns 1 calorie a minute at rest.  Visualise the water in your bowl as you sit at your desk.  It is going down just 1ml a minute.

Imagine watching your bowl as you exercise.  The average workout burns 8 calories a minute.  Visualise the water in your bowl while you workout.  It is going down just 8ml a minute.

Imagine watching your bowl as you eat.  A sandwich contains 600 calories and takes 2 minutes to eat.  Visualise the water in your bowl while you eat it.  It is filling up 300 calories a minute!

So why is weight loss so hard?…

The fastest you can empty your bowl is 15ml a minute:  Sprinting.  Circuit training.  High intensity exercise.  You cannot cheat it.  Pills won’t help.  15 calories a minute is the most you can burn.

The fastest you can fill your bowl is 1000ml a minute: Eating 3 chocolate bars.  Scoffing a pizza.  Glugging a couple of energy drinks.  Over a days worth of calories can be eaten in one binge.

Burning calories is like evaporation.  Consuming calories is like a flood!