He is a video from Nick Broad (who sadly was killed in a car crash in 2013) about Sports Nutrition Tips, here the former Chelsea and PSG head of performance is talking about how to simplify strategies for sports nutrition and how to make it more performance related.
Nick goes on to mention about all the three macro-nutrients, why to source local and organic foods and why recovery is so important.
Deano has a Degree in Sports and Exercise Development along side a PGCE, he has worked in sports, health & fitness since his teens and has held positions such as Senior Health & Fitness Instructor, Steps2Fitness General Manager, Exercise & Nutrition Consultant, Senior Sport Lecturer at Solihull College and New College Durham working with students from entry level to level 5 (HND).
Drink more water! Fats cells are harder to break down when your body is dehydrated! Check out the 4Ever Fitness article on The Importance of Hydration.
Research from the university of Maryland Medical Centre found that cardio sessions longer than 45mins may break down muscle, causing your body to store fat.
Research shows that listening to music is a great way to stay motivated during a training session!
Get off the fizzy drinks! research form the University of Oklahoma found that women who drink 2 cans a day are more likely to develop fat around their stomach due to the amount sugar content in the drinks!
Oily fish such as salmon and sardines are packed with fat melting omega-3 fatty acids.
Water! invest in a good size water bottle to ensure you get enough water during the day not just during your workouts!
Use free weights, body weight exercises, power bands and the TRX instead of resistance machines to work your stability muscles.
Don't target fat spots! shredding fat is a total body process, so try high density workouts for all over workouts.
Trans fats are another BIG NO-NO they are found in processed meals and treats. They can help lead to weight gain and serious health issues.
Eating an organic/grass fed unsalted butter will help you lose weight. This Butter has high amounts of vitamin A and iodine supporting your thyroid gland to function more efficiently. The thyroid regulates your metabolism so this creates a faster metabolism and increases fat loss.Travis Jones
Ignore the scales. Muscle weighs more than Fat so don't be alarmed if your weight spikes. Use a measuring tape instead so you can visually see how many inches you have lost :)
Avoid fructose to lose fat for summer. Fructose is a sugar that is found in large quantities in processed foods in the form of high fructose corn syrup, but it is also present in fruit.Charles Poliquin
Sometimes exercising can cause extra stress and it is better to follow more of a mindfulness program in order to restore your body's energy balance.
Sugar is a BIG NO-NO its raises your natural level of blood sugar resulting in more insulin being released into your body. Insulin is one of the main culprits of fat storage. Read 4everfitness's article on Fats spots & Hormones for more information.
Do change your exercise programme every 6-8 weeks or better yet invest in a trainer who can provide you with a periodization training plan.
Get plenty of sleep as your muscles and mind need time to repair.
Did you know that when you eat a salad with a vinegar based dressing a signal is passed to your brain letting you know that you are full earlier. Vinegar also helps reduce insulin released in a carbohydrate rich meal creating less fat storage from the meal.Travis Jones
Not only does exercise improve your body, it helps your mental function.David Atkinson
Try compound exercises as they target several muscle groups at once!
Can't afford a gym membership no problem try 4Ever Fitness' free downloadable outdoor workout!
Spinach is a brilliant source of iron and has amazing detoxifying powers which will help to get rid of that spare tyre for good.
Stress produces the hormone cortisol and to much of it leads to your body storing fat! Follow our mindfulness programme to help your body take on a more positive balance.
Agave nectar is not a substitute for sugar as it actually has the same molecular structure as High Fructose Corn Syrup (found in sodas and other processed foods). It is not a healthy alternative.Travis Jones
Made your own lunch so you know exactly what your eating! that way your less likely to eat trans fats and other baddies.
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