a better life, adaptation, awareness, better choices, body, change management, diet, eating, Energy, fundamentals, habits, self, self improvement, truths, you, your life

Do you have a sweet tooth?

Keep it simple.

Keep it simple.

I have helped hundreds, even thousands of people re-engineer their bodies towards what they imagine themselves to be for over two decades now. I have learned many things about human beings.

One observation that stands out is that every individual is unique and what may work for someone, may not work for another. They journey with me through the various programs adopting my unique framework as I customize each program for each student.

Body re-engineering is about many things but I believe it is fundamentally about hormonal management. We are all hormonal creatures after all and I believe we are not ‘in control’ of ourselves as much as we think we are. What do you think? Do you think you have full control over you? Can you hide your sadness when you’re sad? Can you resist laughing when you recognise the humour in something someone said? Can you resist food cravings when you start thinking about them?

Do you have a sweet tooth?

There are quite a few variables that directly affect how well you manage your hormones, in particular, the amount of insulin circulating in your blood. When you get better control of this, you move towards achieving metabolic control. And this is KEY. The quickest – and actually the only – way to achieve metabolic control is to restrict the amount of metabolically active carbohydrate you put in to the system.

It is as simple as that!

A good teacher is hard to find but finding a good student is even harder. Plan the work - to work the plan. Photo: discussing fine points of one of my programs with retired legend of rugby - Phil Waugh.

A good teacher is hard to find but finding a good student is even harder.
Plan the work – to work the plan.
Photo: discussing fine points of one of my programs with retired legend of rugby – Phil Waugh.

However, knowing is one thing and doing is another.

If you’re like most people, you probably have a sweet tooth or you don’t mind having chocolate every now and then. Unfortunately, for many, one sweet treat begs another and the unhealthy devotion to sugar can and does last a lifetime for the majority of people.

I believe we’re all sugar addicts, it is just a matter of the degree to which we indulge in this habit.

What I have found is that the craving can quickly disappear if the temptation is ignored. It is probably the most difficult habit to break, because it is everywhere and in almost everything edible. Our body and our brain craves it!

So, taking in to consideration the difficulty of ridding sugar and sweet from your diet and going ‘cold turkey’, I have listed a few possible choices and the relative grams. I have also indicated ‘how’ to consume these so as to lessen the impact on insulin receptors in your cells.

You can have sweets or chocolate if you must. I have listed only two examples of ‘snacks’ to give you some idea of quantity and approximate carbohydrate content (you can add to it with your choices). The important thing here is the steps I have listed after the short list below:

Sweet/chocolate

  • 1 milky way (miniature) – approx. 5g of carbs
  • 1 mars bar (miniature) – approx. 8g of carbs

As you want to lessen the insulin response to sugar, try doing this prior to enjoying your treat:

  • Drink a large glass of cold water 15 to 20 minutes before. Some research has shown that it reduces hunger which could mean you eat less.
  • Have a bowl of greens (long beans, broccoli, spinach)
  • Have it with coffee (if you’re having it after dinner)
  • Have it with some protein (if you’re indulging between meals)

Before I go, my best advice to you is to drink ‘til you drown (but don’t drown). Drink water when you wake up, drink before meals, in between meals.

Drink, drink, drink! But, don’t drink while you eat as it hinders optimal digestion. If you do drink – sip, don’t gulp and limit it to less than a glass!

So, don’t just think about your sweet and mentally punish yourself. If you’re honest enough to accept that just like me and the majority of humans, that you have a sweet tooth, go ahead and have a treat or two and keep the pointers I have listed above in mind prior to eating them.

Sweets/sugar/carbohydrates/snacks is not the enemy, the mis-management of it, is!

You don’t need to torture yourself any more than what is already dished out to you by the world. Have your sweet in moderation and enjoy it … simply because you love yourself and you love the feeling you get when the hormones are released when you consume them and … well, you deserve it.

Best of vitality to you!

 

Until next time,

Setting his own standards through - Mind-muscle connection. 'flexing the muscles' in a "most-muscular' pose. Chris is an A+ student and the results show for a 47 year old man. On his way to realizing a physique and mind-set he imagines himself having. ... adopting my framework to body/mind re-engineering. No risk, no belief - no nothing! Chris also enjoyed weekly 'snacks' along his journey. Vv

Setting his own standards through –
Mind-muscle connection. ‘flexing the muscles’ in a “most-muscular’ pose.
Here, Chris, a very busy and successful businessman working towards achieving his goals. An A+ student and the results show for a 47 year old man who looks fantastic in a business suit. 
… adopting my framework to body/mind re-engineering.
Chris achieved his goals in 5 months in one of my uniquely tailored programs just for him.
Chris also enjoyed weekly ‘snacks’ along his journey.
Vv

 

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Brains eat books.

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I love children and I love my kids.

There’s not a day that goes by where they don’t make me aware or more aware of aspects of life. There is no doubt in my mind that having children is a blessing. No doubt at all.

I love telling my kids imaginary stories and get lost in them with them. They have story time every night just before bed, part of their bed-time routine. They have been born in to a home of books like many children all over the world, a rich source of knowledge.

Sometimes, they can get lazy and mis-treat books – theirs, Cathy’s or mine in a less-than desirable manner. For example, they would throw it on the floor or walk over books or leave them strewn all over their bed-room.

I have constantly reminded them of the importance of looking after their books and treating them with respect, likening books to food. I would say things like –

“Kids, please take good care of your books, they are nutrition for your mind – food for your brain”.

Or something along the lines of –

“You wouldn’t eat food off the ground that is dirty, would you? You would get an up-set stomach if you did, just like books for your mind.”

Now, I know my daughter who is two years older than Zachary, fully understands my messages but my son, Zachary has not given me any inclination in the last year that he was getting this message, until last week.

Well, his mother – Cathy, was asked a question by Zachary at the dinner table about a week ago (I was at work) relating to nutrition. This is how it kind of unfolded –

Zachary asked his mum, Cathy how the brain gets its food.

Cathy proceeded to start explaining the process of digestion, that is – when you eat the food is chewed and then makes its way done the oesophagus down to the stomach and then enters the intestines. It passes through the linings in to the blood and then is pumped to the brain and so forth. Both my children just love the processes of the human body explained to them. They never seem to grow tired of this topic at this stage.

Before Cathy could finish her answer, Zachary interrupted and said –

“No, mum!”

“… Brains eat books!”

When Cathy relayed the story to me, I was surprised. But I was also content that my son had not only been listening to my ranting about the importance of books and taking better care of them, he was making conversation regarding this topic.

I was particularly impressed that he had summed up my messages better than I ever did. He used less words. I had never said “brains eat books” but I did say many other statements that meant the same thing.

You would be hard pressed to get much better than “Brains eat books”. I know I never said it that way.

So simple. So true. So beautiful said.

He took everything I said in over a year and filtered it and got to the essence and spat out a 3-word summary. That was just brilliant, I simply love the intelligence behind the thinking.

So, keep feeding your brains … with books. The right books. The right nutrition.

After all, they do say – you are what you eat (for the mind and body).

Eat well.

 

Until next time,

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7.5 Diet Tips that may help ease your bloating.

Was there ever a time where you’ve grudgingly complained? –

“what’s the point with all the exercising?!” when the minute you try to slip into a tight skirt or your favourite pair of jeans, your stomach blows up like an inflated balloon.

I find that it has been a common point of disappointment with quite a few people I have helped over the years. And it can be quite de-motivating for those who put in all the hard work in the gym and still suffer from excessive bloating.

So, if you’re one of these people who suffer from this condition, maybe your diet (for the body) needs a little assistance.

Here are a few tips that may help:

1. Eat small, well-compositioned meals

  • Eat them more frequently – ideally, ‘split’ over 5 or 6 meals throughout each day.

2. Take your time –

  • Try eating slowly or slower.
  •  Observe the speed at which you consume your food. Do you inhale it or do you take your time and try chewing it thoroughly before swallowing? Don’t rush the mush.

3. Reduce salt intake –

  •  The sodium in salt holds water in your body so watch your salt intake. For you women out there, ‘that time of the month’ may play a part in that bloated feeling.
  • So, try reading the labels of the foods you eat so you can have a miss on the high sodium-content foods.

4. Say no to refined (very processed) foods –

  • Choose complex carbohydrates (like sweet potato, brown rice, whole-grain pasta or breads).
  • Highly refined products can leave you feeling quite bloated (especially white, wheat-based products).

5. An aversion to milk and milk products –

  • Your bloating can be significantly influenced by lactose. From the lactose in milk and milk products.
  • Try replacing all dairy items with rice milk or soy etc.

6. Limit your fizzy drink consumption –

  • Limit it to non-calorie/zero sugar varieties.

7.5 Eat some yoghurt –

  • Eating some yoghurt with active acidophilous culture could deflate you down to your normal size.

I hope these tips help you reduce your bloating or even reverse it.

Now, don’t stop going to the gym and exercising just because your bloating doesn’t seem to get any better no matter how hard you work-out. Keep up your training with consistency and persistence. Keep up your investment in your health and fitness.

Your health (physical and mental) is literally your wealth. It is only when it is taken away from you, that you realize the value of it so put aside some time towards this every single day.

And don’t be too worried about the bloated stomach. There are many cultures in the world that find a rounded belly more sexier and fulfilling than a flat stomach. The middle-East and Pacific Island countries love a well-rounded tummy.

Keep up your daily crunches and other tummy exercises but you don’t need to do a thousand sit-ups. No,these exercises don’t actually get rid of fat. They only tighten and strengthen the muscles (abdominal wall) on top of your stomach. Its the extent of body-fat you have that determines whether or not you can ‘see’ your abdominals. For example, you will begin to see your abs at or under 9% of body-fat, so excessive amounts of abdominal work will not reveal your abs until you work on losing fat.

On a more serious note, although being overfat is an important health risk, I believe where you carry your fat is even more important. Don’t be too concerned with how much you weigh! Be concerned with what your body-shape is: is it an ‘apple shape’ (with most of your weight around your tummy) or a ‘pear shape'(weight mostly around your hips and thighs)?

Now don’t confuse feeling ‘bloated’ to carrying excess visceral fat around the mid-section (typical area of deposit for middle-aged men). The greater the discrepancy between your waist and your hips (your waist:Hip ratio), the greater your health and life risk. These risks stem from insulin-related metabolic problems like high blood pressure, elevated cholesterol, heart disease and diabetes. NOTE: as a guide, men should strive to have a waist-to-hip ratio less than or equal to 1 and women should aim for 0.8 or less.

Recognize that storing fat in the tummy area does not cause your health risk to rise – it is simply another symptom of the underlying metabolic disorder: insulin resistance. So, it is in your best interest to you and your life to do all that you can to manage the accumulation of fat in this area so that your risk is lowered to an acceptable level. The gym is a good place to start to complement a good diet and stretching program.

If all else fails, try practising holding it in. Yep, There are some products out there (some undies for you ladies) that may assist with tummy bulges. Men, you could probably try wearing a weight-training belt around your waist.

See how this goes.

All the best in your journey towards a tighter-tummy. I will leave you with one summary: manage your tummy, manage your life risks.

 

Until next time,

Paul V2 (1)

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12.5 of Life’s Living Tips to live by.

 

Checking for tracks on the ground for past visitors?

Love life and life will love you back.

That wide?

Life Tips – too many to count – that wide.

I am sure by this stage in your life you have come across many health tips and are practising some and have not even considered others for whatever reason.

There is certainly no magic formula to optimum health and fitness but you can make your life a little more liveable by doing a few things a little better.

What you are today is to some extent the cumulative compound effect of the habits you have decided to make a part of your life. Wonderful, I hope.

I have listed some health and hygiene habits I practise daily and I would like to share them with you. These are only 12.5 tips. I have found these tips to be both true and effective in cultivating outstanding health and fitness habits.

Habits that have added to my life and I am certain will positively add to your life rather than subtract.

Have a read and see if you think it beneficial to your life. It has been to mine so far:

  1. Drink water first thing upon waking with a hint of citrus:
    1. Try drinking a glass of water (250 ml) upon waking in the morning. If you can, try squeezing in some lemon and a drop of honey.
    2. Drink 1 litre of water per 25 kg of bodyweight. So, a 75 kg person should be drinking a minimum of 3 L of water daily.
  1. Brush your teeth after every meal:
    1. If you can, brush once after every meal and once before going to sleep at night. I eat at least 6 times per day and I brush at least 4 times per day.
  1. Eat a balanced diet:
    1. Concentrate on a diet of good wholesome food.
    2. Try to do without white-based flour products and sugar.
  1. Chew well:
    1. Digestion starts in your mouth as you’re well aware.
    2. Make it a little easy on your stomach muscles and digestive juices by chewing your food well. Take your time and enjoy the essence of each food you consume.
    3. Try not to talk too much while you’re eating and focus on your food more. You should remember that it is not only important to consider quantity and quality of source of your food. You should also ask yourself how well your body is absorbing and assimilating all the food you’re eating.
    4. Liken your digestive system to that of a factory. Have you asked yourself how much ‘wastage’ your digestive factory is incurring? How much of the input (food) you’re taking in is actually being used for and by your body? How efficient and effective is your digestive system? Well, you can reduce your ‘wastage’ significantly by simply chewing well or better than you are currently doing.
  1. Apply good moisturiser to your skin after you shower at night:
    1. Aim to use a moisturiser that has Vitamin E and soborlene for improve health and elasticity of your skin.
    2. Stay away from other combinations.
  1. Get enough fresh air and direct sunlight every day:
    1. The health and vitality of you and your body (and mind) needs the sun’s rays. Even if you’re very, very busy at work try and take at least 20 minutes out to get some fresh air and sunlight.
    2. Be sure to use a good sunblock too (if you’re fair skinned).
    3. For people living in countries with very little sun, it is vital for your vitamin D production, the presence of which is necessary for your immunity against common ailments in addition to other benefits.
  1. Do your plumbing (#2s) in the morning:
    1. Try and get in to the habit of ‘sitting on your throne” and excreting your waste in the morning before work or your work out.
    2. My children and I refer to this activity as the ‘boom-boom’! Call it what you will, train your body to do its plumbing first thing in the morning.
  1. Keep your mind calm and have a positive attitude:
    1. At all times, everyday.
    2. Strive to never lose control in all areas of your life.
  1. Make your exercise sessions a pleasure not a burden:
    1. Use the hour in the gym as your ‘meditation hour’
    2. Your time to work on your internal muscle and external muscles
  1. Train at least three times per week:
    1. Weight training in the gym is a must. The benefits to you is a no-brainer!
    2. Follow your weights session with 20 to 30 minutes cardio of ‘power-walking’ ( I will elaborate in a future blog about how I do this and why I think this is one of the best forms of cardio you can do now and in to your old age) on a treadmill or outside.  
  1. Get adequate rest daily:
    1. Make sure you get sufficient sleep every day

12.5 Keep good posture:

  1. At all times – when seated and standing.

There are many more of “Life’s lessons” to live by hence the “12.5” (not exhaustive in any way) tips but these are some simple ones that come to my mind as I write this and could add a little more life in to your years. It could add more vitality to you. Take it as a reminder, a catalyst or whichever way you want.

One of my goals is just to make you more ‘aware’. The rest (action and adaptation) is up to you.

More vitality … better energy … better opportunities …. Better life to you.

 

Until next time,

Photo op with a local resident and her dog. Lovely.

Photo op with a local resident and her dog. Lovely.

An old school pose.

An old school pose.

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We all stink.

A variation of the 'back single biceps" pose ... on the beach.

A variation of the ‘back single biceps” pose … on the beach.

I don’t know about you but my tolerance for stench is pretty high.

It probably was harnessed over the last 23 years of being in and around gym floors working out among other gym enthusiasts. Yep, I can handle pretty awful smells now and I am very happy about that.

A lot of times my family would complain of a smell but it wouldn’t even affect my nostrils. It doesn’t even register on the Odour Richter scale. That’s how tolerant my nose is to stench.

Now, I know this is quite an embarrassing topic to talk about but I am going to just let’er rip and talk about gas, flatulence, cutting the cheese, wind, anal acoustics … well, you get my drift. In all my years in the gym my nose has smelled them all.

All and every kind of fart there is, I think.

Lifters and potential lifters beware: everyone’s farting up a storm in the weights room. It makes sense doesn’t it – when you’re squeezing, grimacing and grunting and pushing, the occasional gas leak is bound to happen.

This still is far better than the smells people must endure in those closed up, very small group cycling/machine/cardio rooms. That is just wrong and unhealthy. Anything you experience (in terms of smell) in the weights areas of gyms is nothing compared to the stench these claustrophobic classes enthusiasts experience.

However, there are people who love it and god bless them.

When (and not if) you experience this sometimes nauseous gas in the weights room, you will know.

But don’t panic, here’s a few tips to help you get through the experience relatively unscathed:

  • Switch to ‘mouth breathing’ when you’re in the weights room
  • Bury your nose in your own shirt/towel. Your own stink tends to be more acceptable than the other person next to you
  • Keep it quick, efficient and effective. No dillydallying!
  • Now I don’t always say this but don’t forget, there is always tomorrow.

There you go, now if you smell the occasional fart emitted by your partner (husband/boyfriend or wife/girlfriend), remind yourself of how much more awful the smells (combinations of farts and body odour) it is for most people that go to a gym. Far worse than what you periodically inhale in the comfort of home.

My point is: Don’t get mad at him/her!

Look at it from another perspective. I think, tell him or her that they need to work on their diet and make it smell more. Yep, that’s right – they should improve their stink!

Why?

Now, I am going to make a bold statement now – because the stinker your fart is, the better your diet is. Your fart is closely related to your diet. Yep, I know sounds crazy right – no, it doesn’t! The output (farts) is a direct result of the input in to your system. You see, protein stinks or rather nitrogen gas which is protein by-product from your gut, smells.

So, it follows that if your fart does not stink enough, then, your protein intake is inadequate. And what did I say about the importance of protein in your diet? The more, the better.

Your goal: Increase your daily protein intake to adequate levels for your lean body mass. This creates an anabolic environment that helps you stay younger – longer. It is part of the fountain of youth – aids in muscle retention.

And your farts will smell even worse. Why would you want this?

Well, simply that the more impressive your fart stench, the healthier you are. I know, I know, there could be several reasons for having very stink farts but let’s keep it simple. So, we can all agree, that it is highly likely that:

Increased protein consumption = increased fart stench.

Use the stink as an indicator of how healthy your diet is. And you don’t need no fancy gadget or app to monitor how stink you are.

Just use what the good Lord gave you: your nose.

So, there you have it – we all stink! And you thought …. You didn’t right? Admittedly, to varying degrees. Most people go see specialists out of concern for their bad fart stench. I think you’ve got to seriously consider the risk of having low-stench farts and its implications. It is something to take heed.

Hypothesis: if your fart does not stink, then I think you’ve got something seriously wrong with your diet and digestive system. Go get it looked at or use it as a sign to bump up your protein intake. So, here’s an interesting formula:

More (adequate) protein ==> Healthier diet==> Stinker farts ==> longer life ==> Better ‘life’ in your years.

So, there you go, enjoy the next fart you have and assess the intensity of your stench. Don’t hide away in the corner. Let it out and get feedback from people around you. If they make for the nearest door, take it as a good sign. If they hang around then it could be smelling you something to be concerned about.

Remember: The worse the smell, the better.

Until next time,

Slight variation of side chest pose.

Slight variation of side chest pose.

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Muscle: the REAL potion of youth.

B&W3284

Remember this: the older you get, the more important muscle becomes.

Believe me, I have seen the anti-ageing effects of continuous muscle-training in all ages, particularly the aged. Muscle is the real potion of youth, the real anti-ageing substance.

It is very important that you factor this in to your life now: build muscle and preserve it with everything you have got. You don’t need to look try to build so much muscle to try to look like Arnold Schwarzenegger when he was younger or the current Mr Olympia, nor do you need to look like Ms Figure Olympia either.

However, the more muscle you have and keep will lower the risk that your last 20 years of your life isn’t the most unpleasant experience of your life.

It is your ‘preventative insurance’ for the quality of life you will have in the last quarter of your life.

Plan now. Act now.

If you’ve noticed, most of today’s messages in the health industry focuses on us doing everything we can to reduce our risks of heart attack other heart-related illnesses and the benefits in the short-term (ie. Weight-loss, muscle building etc). Well and good.

But it is the long-term that we should all be focused on. Don’t get me wrong, these messages are important but I believe they lose their relevance as we move in to the second half of our lives, particularly after 60 years. I have concluded this in my observations of men and women past 50 years in the gym over the last 23 years.

As we move through our 50s and then 60s, one of our main focuses in life is about thwarting the natural progression of ageing towards, which is ‘slowing down’. When the body ‘slows down’, it fundamentally means that the body’s systems won’t work as well as they once did, and you don’t have to look very far to observe examples of this. Look at your own family or extended family. Are your perceptions of your older parents and grandparents changed? Are they showing symptoms of ageing already? What about you?

This is where your ‘muscles’ are able to assist you. But first you have to be willing to help them.

The deterioration of self, due to ageing is inevitable and some ‘rust’ will form and illness can set you back. However, the potion of youth – your muscles can ‘off-set’ the on-set of ageing. Specifically, it is what you eat and do to support them that can slow down the deterioration rate (like the depreciation rate of a car).

This, my friends, is the ultimate benefit of all those hours of sweating with the weights in the gym – it is more of a long term strategy, like superannuation. You will have the POWER to make the most of the 20 or 30 or so years ahead.

Why?

Well, people use to ‘kick-the-bucket’ naturally much younger in the recent past. Now, medical advances has meant we are living much longer than our forefathers did. Living longer is important but it is not the most important thing. Why would you want to live out the rest of your life not being able to carry out normal daily activities pain-free. I think it is more important to make the most of the extra 20 to 30 years.

This, however, is dependent on you finding ways to keep your body (especially your muscles) and brain going.

From what I have deduced from helping hundreds of elderly people in the gym over the last 20 + years is: that the key to living long and having a quality life after 60 is not just to avoid illnesses. No, the key is mostly – your muscles.

Yes, your muscles!

They do more than just move you around and ‘flex’ and extend when you need them to. They hold the keys to your anti-ageing formula but the important thing to remember is your muscles are more vulnerable than you think. If you don’t already know, apart from the aesthetic benefits of muscle, it does much more for you. After water, protein is the 2nd most abundant substance in your body and protein is the building blocks of your precious potion: muscles.

Muscle helps every one of your body’s cells and organs. It helps reduce your risk of type 2 diabetes and ensures that your brain gets the fuel it needs to function optimally to ensure that the body’s functions operates optimally too.

So, if your body is to have any chance at all of enduring the retirement plans you’ve made for the years ahead, it needs your help. NOW.

You need to treat the investment you make in your muscles now and in to your old age as you would your financial security in old age.

How, you may be asking yourself?

Here are my top pointers:

  1. Ensure you consume adequate daily protein levels.
    1. I have concluded that most adults consume less than adequate levels of daily protein for their age and lifestyles. Understand this, just like a car, your body amasses normal wear and tear as the years pile up. Your body needs protein for repair and muscle re-building. You need more of some things when you’re older than you did when you were younger and PROTEIN is one of them.
  2. Your muscles have memory and need a re-minder
    1. We all need some reminder in life that we are ‘needed’ and the same goes for muscles. You have muscles everywhere and it is vital that you focus on working your ‘whole body’ when you train with weighted resistance.
  3. Design a program that includes: resistance training, relevant cardio exercises and flexibility and balance routines to help stave off the debilitating effects of ageing.

It is vital that you remember that your immune system ‘steals’ from your muscles every single day, just to function normally, but particularly when you’re ill or it notices a ‘foreign’ substance in the body. You can start to lose a lot of muscle if you have more than 3 days of immobility and being bed-rested.

Don’t speed up the process of ageing by resting more than you should. Lying around robs you of muscle which you cannot afford to lose. Stay active as much as you possibly can.

“See” the nexus between the effort you invest in your muscles now and the quality of your daily life in your old age.

Save yourself first – NOW for a better quality life in your future. Invest in your muscles today for a better life tomorrow. It would certainly make your mobility during your travel plans in old age much more enjoyable.

All the best in your decision.

Until next time,

Most muscular pose.  World Natural Bodybuilding Championships, NY USA. Represented: Australia. Placing: 4th.

Most muscular pose.
World Natural Bodybuilding Championships, NY USA.
Represented: Australia.
Placing: 4th.

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Eating right actually takes less time than you think. Tip # 8: Limit and substitute your cups of coffee.

Paul V2 (1)

Not too long ago I was guilty of having one-too-many with this one.

It can be addictive.

I admit I drank anywhere between 3 and 5 cups of black coffee per day. I have worked my way down to a maximum of 3 a day, taken at the right time. But I have implemented an important change and it is my primary suggestion in this blog.

What about you? Do you have coffee? How much do you have per day?

When used sensibly, caffeine-rich beverages can be a smart ‘pick-me-up’ drink to boost your alertness and satisfy your caffeine ‘hit’ during your work day. It fires your adrenaline which in turn helps mobilize fat cells and taps in to stores of glycogen (stored carbohydrates) for energy.

Here’s my suggestion or tip (Tip # 8): Try to limit your succeeding cups of coffees by switching one or two cups of coffee with decaffeinated tea.

I must admit I have learned this one off my wife who is quite diligent in substituting caffeinated-free tea for cups of coffee. I learned that it can surely trick your body in to thinking its getting what its used to, without adding extra calories (depending on how you take it) to your daily total.

Even if you drink your coffee like I do (straight black), I have also learned that too much of it can still be one of the reasons your progress in body re-engineering is stalling. You see, excess caffeine triggers more of the release of the stress-hormone “cortisol”. Why is this not ideal? Well, the cortisol regulates many biological functions – from blood pressure to efficiently using the proteins, fats and carbohydrates that you consume.

Sound good? Yes it might sound good but having too much cortisol in your system can be detrimental to your brain, leak calcium from your bones and may lower your immune system.

Not good.

Coffee (black coffee) can certainly assist you in losing fat but only when used at the right time. When should you use it to maximize fat loss? I try and take it 20 to 30 minutes prior to my cardio session or workout as this is shown to assist in the mobilization of more fat cells and use.

However, like I mentioned earlier, excess caffeine taken at the wrong time, can have a negative impact on your weight loss too. Excess cortisol raises insulin levels as your sugar levels rise. This encourages the body to store the excess calories as fat.

Again, not good.

Also, coffee acts as a diuretic and so forces water out of your body via increased toilet visits. In fact for every cup of coffee you drink, you may likely need to drink two cups of water to replace the amount of liquid the coffee drink forces you to urinate out.

Not good again.

This is not good but compounds this effect is that people replace this first cup of coffee with another cup and so become even more water de-hydrated. This is not ideal also in your quest for building and keeping good lean muscle mass.

If you find yourself in this situation do yourself a favour and stop this cycle now by substituting that second cup of coffee with a de-caffeinated cup of tea.

I thank my beautiful and loving wife, Cathy for this one.

It should only take you a minute of your time.

Total estimated time for previous 7 tips (b/f) = 20 minutes

Add time for this tip (Tip #8) = 1 minute

Total estimate time to apply All Tips (8) = 21 minutes.

My top 8 practical Tips to a better, healthier you takes only an estimated 21 minutes out of your day. Safely, supporting my original goal of proving to you that my top 10 tips to eating healthy takes less time than you think – in this instance it should take you a grand total of 21 minutes to eat healthy in your day.

Don’t tell yourself that you don’t have the time to do this. Instead ask yourself  can you afford not to do it.

Apply Action.

Adapt.

Try it. Feel better!

 

Until next time,

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