The 14 commandments

Introduction

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so you burn fat without losing muscle. The way we see it, there are 14 fundamentals - laws, if you will - that are all you need to shed excess body fat from your midsection and elsewhere. Food as we will see not only supplies the body with energy, building blocks and essential nutrients it also has a significant effect on our hormonal system which in turn can dramatically affect our ability to lose weight and replace lean tissue. Food also plays a major role in our ability to exercise and recuperate properly from training.

Stored Triglycerides - Body Fat We Want to LOSE.

While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body's main fat storage site and the fat we all want to lose.

Adipose tissue is divided into individual cells called adipocytes. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body. These droplets make up 95% of adipocytes' volume. In order for this storage of potential energy (60,000-100,000 kcal) to be used and to LOSE BODYFAT (everyone's goal), it must be mobilized through lipolysis (the breakdown of triglycerides).
Lipolysis involves splitting the triglycerides into a glycerol molecule and 3 separate fatty acids (FFA). Once the fatty acids diffuse (exit) from the adipocytes, they bind to plasma albumin (a protein in the blood) in order to be transported to active tissues where they can be burned. In order to lose body fat, the fatty acids must be burned!

1. Calorie control.
2. Eat more frequently.
3. Control carbohydrates.
4. Stress protein.
5. Keep lean.
6. Control stress .
7. Eat fat to burn fat.
8. Never eat carbohydrate on their own.
9. Keep carbohydrates low before bed.
10. Prioritise post workout meal.
11. Avoid fast acting carbohydrates before you train.
12. Empty you glycogen stores every four weeks.
13. Train with intensity but don’t over train.
14. Do (HIIT) cardio at the right time to help burn stubborn fat.
    
     

Men and Women - Do They Need to Train and Diet Differently?

The primary concern women have when it comes to weight training is, "I don't want to get big or bulky." We are here to tell you that you won't! The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights and even then it is difficult to achieve. Women's testosterone levels are a fraction of men's testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men's testosterone levels are SIGNIFICANTLY higher than women's.

Even if a man is at the LOW end of the men's normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women's normal testosterone range (70 ng/dl). If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women! It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky is impossible.

Conclusion Your driving force

Let’s face it. If you looked and felt your best you wouldn’t be here.
You are here because you carry around an extra 15, 30 or even 60 pounds or more of excess body fat. At this stage you are probably feed up and tired of it too. Maybe you put it on over the last 20 years or maybe it’s all new weight.

Either way it doesn’t matter, your health is probably at risk, you don’t feel comfortable with your physical condition and you energy levels often leave you feeling tired and irritable.
You have tried dieting only to end up losing and regaining the same weight (and then some) over and over again. You’re left starved and feeling depressed and even heavier then when you started.

You have messed around aimlessly in health clubs achieving very little because you were given the wrong advice or simply didn’t know what you were doing.

If you really want to make a significant change to you condition once and for all, it is imperative that you get clarity with regards o the outcome you want. It's not just about wondering in to New You to lose a few pounds, it’s about significant efforts to become leaner lighter fitter and stronger all at the same time. This requires discipline and self belief.
Discipline actually comes from establishing strong reasons for getting into better physical condition. When you ask most people what they want to achieve they are pretty quick to answer, when you ask them why sometimes they are not so sure. As well as setting clear and definitive targets for you physical improvement it is imperative for you to establish major benefits you will get to your life as a result of being in better physical condition. Your reason will be your driving force.

Most people tend to come to New You when they get to the point of no return. Unfortunately sometimes it is necessary to get fairly frustrated about your physical condition before you can really take action and do something about it. It’s a good lever for you to get stared; it’s not enough to carry you all the way. Stop focusing on the problem ie (your weight) and start focusing on the end result (feeling better, looking better) Be definite about your reason for improvement, this will make you purpose driven you wont need to motivate yourself on a daily basis, you will do what is needed automatically and you will enjoy it too. So establish so more major benefits you feel you will gain from really getting into the best physical condition you can achieve, don’t hold back with limiting benefits that will hamper you from attaining life changing results. It is crucial to understand why you can do this as much as it is to appreciate why you must do it. 

Walking in to New You for the first time may be difficult. Getting started is the most challenging part of the process. Don’t worry you have already gained some momentum by taking the active steps of booking you initial assessment with our nurse.

Once your assessment is completed you will be allocated your own personal trainer who will be by your side every step of the way. Your eating plan will be tailored to your specific body composition. Your trainer will explain in detail how, why and what we do before we start. We will put an action plan in place, if you follow it to a tee you will ensure your success.