This double-blind randomized clinical trial on thirty-one overweight or obese, postmenopausal women, compared the relative effectiveness of protein supplementation compared with carb supplementation during weight-loss diets.

Women were divided into 2 groups – both being prescribed a reduced calorie diet (1,400 kcal/day; 15%, 65%, 30% energy from protein, carbohydrate, and fat, respectively) then being supplemented either with 2 scoops of whey protein, or maltodextrin (carbs) every day.
They did no exercise – so the additional carb wouldn’t have been useful to increase training intensity – eat for your training programme!
Those supplemented with protein lost more weight than the carb group (8.0% vs 4.1% body-mass) .

Although those on protein lost more weight and improved in a test of muscular function, these results should be interpreted carefully. They lost more muscle too!

The ideal would have been to incorporate exercise and then tap in carbs and protein depending on exercise intensity – the kind of thing we do here every day at Perform and Function! Our new regenerate programme considers everyone’s genetic type in their body-comp management programme!

http://www.yoursportsnutrition.com/proteins.html
http://www.sportsnutritionvlog.com/regenerate/
http://www.sportsnutritionvlog.com/nutritional-consultations/

Mojtahedi MC, Thorpe MP, Karampinos DC, Johnson CL, Layman DK, Georgiadis JG, Evans EM. (2011)
The Effects of a Higher Protein Intake During Energy Restriction on Changes in Body Composition and Physical Function in Older Women. J Gerontol A Biol Sci Med Sci. Jul 27. [Epub ahead of print]

Poole, CN, Roberts, MD, Dalbo, VJ, Tucker, PS, Sunderland, KL, DeBolt, ND, Billbe, BW, and Kerksick, CM. (2011); The combined effects of exercise and ingestion of a meal replacement in conjunction with a weight loss supplement on body composition and fitness parameters in college-aged men and women; J Strength Cond Res. 2011 Jan;25(1):51-60.

In this randomized controlled trial study on 418 overweight 55 to 80 year-old subjects, a greater adherence to the “Mediterranean diet” was associated with a reduced risk of diabetes. Showing that fat needn’t be the enemy, participants showed the lowest incidences of diabetes when eating a Mediterranean-style diet, either taking in most of their fats from olive oil, or nuts. The group that consumed a low fat diet actually had a far higher (7%) incidence of diabetes compared to those on a low-fat diet after a 4-year follow-up. Adherence to the Mediterranean diet was associated with a 52% reduced risk of diabetes compared to controls. 

More evidence that you can be healthy, happy, lean, and light by eating good fats, veggies and proteins. For our very own take on the Mediterranean Diet, why not check out four week fat loss .

Salas-Salvado J, Ros E, et al, 2011 "Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial,"; Diabetes Care, 34(1): 14-9.

A new study has discovered a novel mechanism that may explain the actions of this compound. Stimulating the expression of a particular enzyme may help reduce oxidative stress and support metabolic processes that make insulin function! If this is the case, then the consumer of the odd tipple may find they can become more sensitised to insulin, and stay leaner when reducing their energy and carb intake.

It just goes to show that preventing stress is a good strategy to stay lean. You can stay true to your new years resolutions however,  by taking a considered antioxidant formula without the additional red-wine alcohol-calories! This may be a healthier way to ease into the new year…

 “Up-regulation of Adiponectin by Resveratrol: The essential roles of the Akt/Fox01 and AMP-activated protein kinase signaling pathways and DsbA-L”
Authors: A. Wang, M. Liu, X. Liu, L.Q. Dong, R.D. Glickman, T.J. Slaga, Z. Zhou, F. Liu

Magnesium Supplementation May Improve Insulin Sensitivity

INSULIN SENSITIVITY, FASTING GLUCOSE, OVERWEIGHT, INSULIN RESISTANT – Magnesium

This placebo-controlled 6 month study on 52 overweight, insulin resistant, subjects revealed that supplementation with magnesium may improve insulin sensitivity. Blood sugar levels and insulin sensitivity significantly improved in the magnesium group compared to placebo. This could help reduce chronic levels of insulin that are associated with weight-gain, as well as preventing people becoming overweight and developing type 2 diabetes.

Mooren FC, Kraus A, et al,2010; "Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects – a double-blind, placebo-controlled, randomized trial," Diabetes Obes Metab; [Epub ahead of print]. 

So often, oestrogenic foods like soy are made out to be the bad guys. For a male bodybuilder or athlete trying to optimise their testosterone synthesis, this may be so, but many women, particularly those who’ve gone through the menopause, may benefit from optimising oestrogen function. In this 6 month controlled study on 100 overweight/obese postmenopausal women, supplementation with 70 mg/day soy isoflavones reduced the percentage of leg-fat. Interestingly this is an area typically associated with excess oestrogen!  Whereas exercise alone improved body fat, soy seemed to have a hormone balancing effect by reducing fat accumulation on the legs!

As well as soy supplements, zinc supplementation and DIM are particularly helpful hormonal healers. So, to get a hold of your hormonal
weight-issues, why not try some of these supplements?

Female Supplements

Choquette S, Dionne J, et al, 2010, "Effects of soya isoflavones and exercise on body composition and clinical risk factors of cardiovascular diseases in overweight postmenopausal women: a 6-month double-blind controlled trial," Br J Nutr [Epub ahead of print]

Omega 3 Fat Burning Oil

Omega-3 Helps Circulation … by Aiding Relaxation

Inflamed in the Brain! Inflammation can Harm your Head, While Fish-Oils can Address the Stress

Natural Sports Nutrition No Brainers – Fish Oil

There exact wording was “a very small number may enhance performance for some athletes”, hardly a glowing endorsement, but progress none the less! Earlier advice from the IOC has only served to warn athletes off food supplements on doping grounds.

It added supplements must be, “used in accordance with current evidence under the guidance of a well-informed professional.”

Amongst their recommendations were vitamin-D, protein and carbohydrate, noting the importance of immediate, convenient intake and the variable nature of human vitamin-D synthesis.

Like you, we’ve long realised the importance of supplements for performance and fat-loss…

Losing muscle mass can really scupper continued weightloss. it’s  especially important if you are a competitive NATURAL body builder like  Alex.

Alex managed to drop  17 kgs as he got himself  ready for competition.

Now I realise that most of you proabably don’t want to go this far and get really ripped.

That’s ok, a lot of you would be happy to look like Alex’s before photos.

Most people will be really happy if they lost 20-30 lbs and could  start to see the outline of their abs.

But this shows you what’s possible if you follow the principles that  are laid out in four week fat loss.

Here’s Alex on stage in September 2010 he got 2nd place in the open middleweight category of Musclemania Britain show in September. That tanning lotion is amazing, you can see how it helps to show the definition!

Link to buy Kinetica Thermo 5

There’s no such thing as a  magic pill when it comes to weight loss.

However there are NATURAL SUBSTANCES that can elevate your metabolism and cause you to burn more calories and therefore more fat.

I’ve formulated a fat burning supplement that’s got 22 different compounds that work together to help you burn fat.

These have all been proved in scientific papers so there’s no hocus pocus with them.

If you think that by taking a couple of pills you can eat kebabs and drink beer and stay slim then you’re going to be SADLY disappointed.

Fat Burning pills will help you lose weight if you are being sensible, there are some OTHER benefits in that you may feel more energised taking them which is always a good result.

There’s a quick video that you can watch where I talk about how thermo 5 works and some of the potential benefits.

What can you do?

Any body-weight reduction programme (e.g. four week fat loss ) should be supported by the appropriate vitamin and mineral supplements to preserve good bone-health. These would include calcium, vitamin-D, iron, magnesium and phosphorus. As women are particularly prone to declining bone health with age, there’s always the option of getting yourself screened for hormonal and biochemical markers to ensure that you’re aging gracefully!

Reference
Rector, R. S., J. Loethen, et al. (2009).  "Serum markers of bone turnover are increased by modest weight loss with or without weight-bearing exercise in overweight premenopausal women."
Appl Physiol Nutr Metab 34(5): 933-941.

As you probably know ‘One Size Doesn’t Fit All’ and often tweaks need to be made so that you get the BEST out  of any system.

I’m there to help you make the tweaks.

Recently I adapted the Four Week Fat Loss  program for a PARAMEDIC  who was working shifts.

This time it is for a woman  Amanda Locke who fights as a THAI BOXER out of  The Tsunami Gym in Cambridge and wants to lose 4KG of fat so she can fight at a lower weight class.

Amanda had her first semi –pro fight last month, anyone who gets into an Octagon has got my respect!

I do some Thai boxing myself so I was especially keen to help Amanda.  We had a bit of communication via e-mail before Amanda decided to purchase Four Week Fat Loss

It can be a cost effective alternative for a lot of people as a sports nutrition consultation with me costs £500- £1000.

Here’s what Amanda had to say and below is my personal response to her.

I am currently fighting at 59kilo with 21% body fat and despite training every day, with one day rest, I am failing to drop body fat.

I am not losing muscle or going up or down in weight, I stay the same and have done for months!

My goal is to drop to 55kilo and body fat to around 18%, however I don’t  want to lose muscle as I need the strength.

Here’s my existing training program , I need to be able to get through each session without losing too much energy… I also get really hungry with all the training and tend to snack on fruit . I eat really well in general, I get really bad cravings for sweet things however.  I tend to eat breakfast at around 7 and snack again at 10 and then have lunch at 11 and then snack again after lunch time workout and then eat again at 4 (main meal). I sometimes eat after training then, normally fruit.

Monday: Weights upper body(1hour), Thai Boxing(2 hours)

Tuesday (3Krun)

Wednesday (Weights upper body and Thai Boxing as per Monday

Thursday: 3k run, lower body weights

Friday (3k run and circuit training)

Saturday Thai session for around 4 hours.

Here’s my reply

First you need to do the preparation phase – only eat fruit post training during this phase – next prepare for the intensive phase; during this phase you will drop in energy a little.

Before sessions you should use; Branch Chain Amino Acids (BCAA) 20g and 5g of tyrosine – for energy, you’ll need this mixture for each hours training you do.

Branch Chains will help preserve your muscle mass and can be broken down by the body into glucose as an energy source and the tyrosine which is another amino acid will help you maintain focus.  After each of your sessions I want you to take a protein shake.

The 14 day intensive phase – is for strict fat burning – stick to your guns – get through it, the fat will melt off.  I presume you are night fighting that often maybe once a month?  You can do the strict fat burning phase just after a fight well before your next one.  Once you are through this – you’ll need to settle into maintenance and build back in some additional foods for energy and performance.

I would eat fruits to fuel your sessions – 2 pieces roughly an hour before Thai – but other than that try to stick to the principles. You may also want to slightly increase carbs post session only so you can look to take a protein and carb drink post session. Keep to the BCAAs and tyrosine during sessions.

Hope this helps for now.

Matt

As you can see I’m here to give a personal service and when you ask for help it often has a knock on effect because other people get to benefit as well.

So please don’t be shy, once you’ve purchased Four Week Fat Loss and you’ve gone through the materials let me know if you are struggling putting it into practice.

Of all the supplements that I recommend to my clients (athletes and non-athletes) the first choice is always Fish Oil. Fish oil is the panacea of life – there’s not much it can’t or won’t do in the body to regulate and enhance all aspects of cellular function. The reason it does this is because the cells or rather cell walls are made from fat. So the health of the cell membrane depends on the fat that you eat.  You need cells to be built from a good mix of fatty acids, but if you have too many of one type over another then cell membrane health will be compromised and cell communication will be less efficient.

Before we enter into a discussion about the merits of fish oil, it’s worth looking at Figure 1, which explains the metabolic pathways that are involved in fat metabolism. There are, for the purposes of this discussion 3 types of omega classification you need to think about, omega 3, 6 and 9.

Figure 1

Inflammation is the body is required for all systems to function, one example might be swollen quads after running down hill for a while. Another a bee sting, a third a runny nose when you have a cold or the flu. Prostaglandins regulate inflammation in the body. The foods we eat regulate prostaglandin synthesis.

You can see that eating foods on the top of the chart begin a process where the fats are converted into chemicals in the body known as prostaglandins (PGE1, 2, & 3). A prostaglandin (PGE) is any member of a group of lipid compounds that are derived enzymatically from fatty acids and have important functions in the body. Every prostaglandin contains 20 carbon atoms, including a 5-carbon ring. They are mediators and have a variety of strong physiological effects; although they are technically hormones, they are rarely classified as such.

Eating fish oil increases PGE3, whereas eating omega 6 fats from vegetables increases PGE1. Both these have favourable effects in the body if they are consumed in the right balance. PGE2 however has some nasty pro-inflammatory effects that in excess cause all the problems associated with a pro inflammatory state. A pro-inflammatory state means that the immune system and hormonal inflammatory system is on full alert: aches and pains will feel worse and recovery times will lengthen. Diseases like heart disease, and conditions like Asthma and Ezcema are pro inflammatory diseases. If you over consume omega 6’s you overload this pathway and cause a rise in PGE2. This can be worsened through excess insulin, wheat, milk, inadequate nutrients to assist with enzyme conversion and under consumption of omega 3.

I should say right now that some inflammation in the body is a good thing, and certain processes within inflammation are critical for the body to operate correctly and to manage stress and repair. Just think what happens when you get a swelling after being stung by a wasp, why you get a runny nose when you have a cold, or why your quads get sore after a squat session or downhill run. Each of these are parts of the inflammatory process that the body uses to repair itself. It’s when the inflammatory state is perpetually ON that we have problems.

A good balance between omega 3 and 6 would be 1:2 or 1:1 – in fact in the UK we routinely consume 1: 20 and up to 1: 50. This is one of the reasons asthma, eczema, diabetes, stroke, altzeimers and heart disease are all on the rise.

People who are likely to be deficient in omega 3 are those who don’t eat oily fish or walnuts, pumpkinseeds and linseeds regularly or people who don’t supplement. Athletes are normally always deficient as they process these fats quicker than the public but eat like the general public

There are a number of ways to tell if the balance of fatty acids in your body is inappropriate and by far the most accurate and recommended way is to get your red blood cell fatty acids status analysed through a blood test. You should take this test at least once every 6 months as it will help you determine if your fat balance is appropriate to start with and, subsequently, how fish oil supplementation is affecting your fat balance over time.

89% of all athletes that I test are deficient, and 50% are still low after 18 months of supplementation. The reason for this is athletes process these fats quicker due to high cell turnover and high states of inflammation due to their training. Plus it takes time to get these fats back into the body unless you mega dose which is something I do not believe in.

Other indicators of ways that you can tell when you are deficient are if you have rough skin on the back of your arms, or anywhere else, dry eyes, frequent infections, poor memory, loss of hair or dandruff, slow wound healing, PMS or breast pain and infertility.  Any inflammatory condition will worsen with low or insufficient intake of omega 3 and too much of other fatty acids particularly omega 6 and trans or hydrogenated fats. This is one of the reasons for the increase in these disorders in the western world. Asthma, eczema, arthritis, aches pains, heart disease, and stroke, can all be avoided or symptoms associated with these conditions improved through supplementation and changing the way you eat.

The main culprit in this picture is excess omega 6, i.e. vegetable oil. If you have sunflower oil at home also, throw it away! Switch to omega 9, sources instead – olive oil is the way to go along with avocado, and other monounsaturated rich sources like peanuts and sesame seeds.

Omega 9 although not included in the fatty acid chart is an inert fat, in that it does not alter PGE production negatively, in fact research suggests omega 9 may complement fish consumption and has additional anti inflammatory benefits. This is one of the reasons the Mediterranean diet is so healthy.

BENEFITS OF FISH OIL SUPPLEMENTATION

The most common reported health benefit that people are aware of is a decrease in inflammation and pain around joints and problem areas such as old injuries or points of surgery. Many athletes who have taken fish oils can use less anti-inflammatory NSAIDS or even none at all once they have the right levels in their diet and supplementation programme. Combining fish oil with other herbal botanicals can literally work wonders. Last week I took an elderly lady from not being able to open doors or lift up her grandchildren to doing just that within a week. Her arthritic thumb was hampering common daily activities so much that she couldn’t function in normal ways. Her regime simple, cat’s claw, ultra inflamex (metagenics product), and fish oil. Full details of where to source your oils from are included at the end of this article.

Fish oil supplementation is also linked to brain function. The highest concentration of DHA and EPA in the body is in the brain. There’s plenty of research to support higher IQ level in children and better general behaviour with kids who take fish oils and fatty acid supplements regularly. The same benefits also apply to adults through fish oil’s ability to increase serotonin levels and brain communication.

SCIENCE;

Here’s some science based advice and practical issues you should consider when supplementing with fish oils;

Fish oil, which has a high concentration of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may increase fat utilization and decrease fat storage.  More specifically, it may turn on the lipolytic genes (fat burning genes) and turn off the lipogenic genes (fat storage genes).  Furthermore, it may provide additional fat loss effects by increasing the utilization of fat stores from the adipocytes, serotonin levels (and hence reduce carbohydrate cravings), insulin sensitivity and decreasing alcohol cravings.

As with all supplements, it is worth noting that you can have too much of a good thing, even with fish oil! So to optimise fish oil supplementation, here are my practical recommendations:

* The accumulative dose of EPA and DHA should be ~4-6g/d.  However, higher doses may have an additive effect on fat loss   
* You should get your red blood cell fatty acid profile measured every 6 months when taking fish oil or any fatty acid supplement   
* The ratio of EPA:DHA should be 3:2 most supplements come at this dose
* Fish oil supplement should be combined with GLA in the dose highlighted above
* Fish oil supplement should be combined with vitamin E (prevents oxidation of fish oil within the body, i.e. increases its stability within the body) you’ll need 400ius for each 10g of fish oil consumed. So 100iu is enough for a 2-3g fish oil dose
* Fish oil supplement should be stored in a cool, dry place
* Cycle the Fish oil product that you use regularly i.e. use a range of reputable suppliers
* Combining fish oil with L-carnitine may have an additive effect on fat loss.  For every 10g of fish oil, take 1g of L-carnitine.  Since L-carnitine is a stimulant, it should be taken before 4pm so as not to disrupt sleep.

VIRGIN ORGANIC COCONUT OIL

This is one of the most misunderstood of all fats, classically labeled a saturate and as such fattening to consume. Nothing, I repeat nothing could be further from the truth.

Note it is virgin, organic – not any old coconut oil will do! Be very sure you have this type of oil otherwise the health benefits will not happen! Standard palm oil is not the stuff you are looking for.

Coconuts themselves are highly nutritious and rich in vitamins, minerals and fiber. They are classified as a "functional foods" because it provides many health benefits beyond its nutritional or calorie content. Coconut oil is of special interest in addition to other functional fats because it possesses healing properties far beyond that of any other culinary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut’s amazing healing powers.

Coconut oil is not actually saturated fat in the true sense of the word, in that it comes under the saturated classification but is not a long chain fatty acid, it is a medium chain triglyceride as such it does not behave like a saturated fat in the body. Medium chain triglycerides actually absorb directly to the liver so they burn very like carbohydrate, this means they provide instant energy and are suitable for endurance based events, containing more calories per weight than carbohydrate and with many additional health benefits.

There’s been a lot written on the net about coconut oil and for those of you who want to read further go to; http://www.livecoconutoil.com/maryenig.htm

All I will say on the matter is coconut oil is absolutely essential for excelling in any sport and should be consumed as part of a regular diet whether you exercise or not.

The caveat is you need to replace other oils with coconut oil, not add coconut oil to existing fat consumption. Whilst I don’t agree with counting calories, calories do eventually count in any regime based on body composition management.

With all food products which have health benefits, it easy to think ‘why believe all the hype’? And I still don’t believe it’s good for you! Well here’s a list of things coconut oil definitely does not do;

Unlike other sources of saturated fat; Virgin Coconut Oil does not;
.
*  promote platelet stickiness, which leads to blood clot formation.
*  contribute to atherosclerosis or heart disease.
*  promote cancer or any other degenerative disease.
*  contribute to weight problems.
*  create cell damaging free radicals like other vegetable oils and is stable at cooking temperatures

So we can see that it is not associated with the same stigma as other saturated fats!

What about the good things it can do? Before you read this list remember these are facts supported by research you can follow the link for peer reviewed research at the end of this article. Finally I’d like you to take the coconut challenge, replace all butter and oil use with coconut oil for 2 weeks and see and feel the difference.

POSITIVE HEALTH BENEFITS FROM USING VIRGIN COCONUT OIL

As with any claims made for health there is often conflicting and sometimes scarce information. However when reviewing the literature there appears to be enough positive benefits to warrant the use of coconut oil in your daily regime. Certainly replacing omega 6 sources of fat and using coconut oil for any type of heated cooking would seem of absolute benefit. Once you begin using coconut oil you may also feel some of the other benefit listed below.

*  It helps prevent bacterial, viral, and fungal infections, including Candida.
*  It improves insulin secretion and utilization of blood glucose.
*  It assists in the absorption of minerals and fat-soluble vitamins.
*  It is easily absorbed and utilized by people who have trouble digesting fats or who have gallbladder disease.
*  It helps protect us from disease-causing bacteria, viruses, yeast, fungi, and parasites
*  It supports immune system function.
*  It supports good thyroid function (an essential part of any good weight loss program).
*  It supports a healthy metabolism.
*  It provides an immediate source of energy.
*  It supplies less calories than other fats.
*  It improves digestion and nutrient absorption.
*  Is resists spoilage and rancidity, even without refrigeration.
*  It resists breakdown from heat, making it the absolute best oil on Earth for cooking.
*  It may help your skin to stay soft and smooth.
*  It may help prevent premature aging and wrinkling of the skin.
.
In summary;

Just adding coconut oil on top of your current diet is not the sensible thing to do. Exchange other fats such as sunflower oil and sources of saturates with coconut oil will have positive outcomes.

Replacing vegetable oils with coconut oil and olive oil to increase potential health benefits seems like an easy and tasty way to improve health through reduction of pro inflammatory fats, and it also appears to do what it says on the tin in terms of fat burning through raising the metabolic rate. Additional benefits for digestive health and immune boosting properties make it a functional asset to anyone’s nutrition. Anyone who is immune compromised or suffers from digestive problems should also use coconut oil regularly.

Thanks to livecoconutoil.com for some of the Information in this article.

For the science hungry guys go to; http://www.coconutoil.com/peer_reviewed.htm

To buy Coconut Oil, here is a reputable source: http://www.coconoil.co.uk/

Link to download the printable E-book "Fats for good health and weight loss?

‘How eating a burger on Friday can make you feel hungry on Monday’ was one of the more memorable ones.

A recently published study from the UT Southwestern Medical Center confirms that fat from certain foods influences our brain chemistry.

Fatty acids integrate into the membranes of the nerves to alter brain-cell signaling that causes them to ignore the appetite-suppressing signals from leptin and insulin.

Leptin and Insulin are hormones known to be involved in weight regulation. One particular type of saturated fat (bad fat) – palmitic acid – is particularly effective at disrupting this mechanism.  Palmitic acid is found in high amounts in cheese, high fat dairy products, milk chocolate, non-organically reared pork.

Eating “bad fats” not only changes the composition of your cells for the worse, impacting on everything from concentration to the risk of cancer, but will actually make it more likely you’ll continue over-eating and continue with bad dietary practices.

Talk about a VISCIOUS CIRCLE!

Normally, our body communicates with our brain to indicate when we’ve had enough, but that doesn’t always happen when we’re eating something particularly tasty. In the rats studied, the effect lasts about three days.

This may go some way to explaining the phenomena of “falling off the wagon” in spectacular style: a binge on a Friday may keep you hungrier than normal until Monday morning.

The basic science behind “satiety-signals” or feeling full is fairly logical.

Certain hormones are produced when we eat, that not only influence our body chemistry, but also brain-chemistry, behaviour and eating patterns. The best known of these hormones is insulin, which is released in response to carbohydrate ingestion.

Insulin not only tells our body to store carbohydrate (with the surplus being stored as fat), and promotes muscle growth (a good thing), but also crosses the blood-brain-barrier (BBB) to influence our behaviour and stop us eating.

A similar hormone is cholycystokinin (CKK), it’s released from the gut around 30 minutes after eating.

This hormone stimulates nervous inputs to the brain in the gastrointestinal tract that make us feel full for a short time, although the effects are quick to wear off and this hormone is not thought to play a great role in appetite-regulation over the course of the whole day.

Leptin is produced from fatty tissue, not in response to feeding, but rather it’s influenced by body-fatness, weight-loss/gain and your body-clock.  So if you are already overweight then you will produce more Leptin that will continue to make you even fatter.  It’s the viscious circle again.

It is well established that eating a high-fat diet can cause insulin resistance, but less is known about the mechanisms that trigger this resistance or whether specific types of fat are more likely to cause it. As the brain is made of 60% fat (dry weight), its composition is determined by the fat we eat.  This may cause the incorporation of “good fats” or “bad fats” into the brains structure. 

Do you want your brain to be made of ‘good fat’ or ‘bad fat’?

Researchers attempted to isolate the effects of fat on rats’ brains by exposing them to fat in different ways

Only the type of fat differed in the different groups, with each of 2 groups being administered either Palmitic acid (a “bad” saturated fat), or the monounsaturate oleic acid, found in olive oil.

Palmitic acid is a common saturated fatty acid occurring in foods such as butter, cheese, milk and beef, and is frequently added to convenience foods like ice-cream.

Palmitic acid specifically reduced the ability of leptin and insulin to activate intracellular signaling pathways in the brain, while the oleic acid did not do this.

Therefore…

eating the wrong type of fat actually causes you to eat more.

In addition, this mechanism is triggered in the brain long before the rats showed any other signs of obesity.   So you start getting fat even before you actually are fat.

Insulin resistance and its effect on obesity have frequently been compared to an explosion: it is self-perpetuating and up-regulates itself.

Once Insulin sensitivity decreases, the body increases the insulin released which reduces the effectiveness of insulin receptors, further impairing sensitivity.

In much the same way, eating bad fats not only puts these fats in your body, but seemingly encourages you to eat more of them. No wonder some people just seem to “blow-up” and get really big, weight gain can be like a snowball getting bigger as it rolls down the slope!

Ok so what can we do to prevent this from happening?

Action Steps

Insulin resistance in most cases can be reversed, you need to follow a diet like my Four Week Fat Loss program, you’ll need to restrict high glyceamic index foods like bread, pasta, and rice and eat more good fats.

Replace the bad fats with good fats. Not all saturates are bad, for example Virgin Coconut oil, made by Coconoil, can actually increase the rate at which you burn fat.

PUFAs (Polyunsaturated Fatty Acids), as can be found in the high-grade fish-oil supplements Aliment Nutrition  is the first I recommend  and can positively affect your brain chemistry and fat metabolism with a lot of research existing on Omega-3 and brain function.

A chromium supplement like Glucolean from Country life can help increase insulin sensitivity, meaning that your body and mind will combine to regulate your intake effectively.

I value your questions and look forward to hearing them and helping assist you.

Best regards

Matt Lovell

If you’ve been following the Tour De France this year or know anything about British sports you probably recognise the name Bradley Wiggins, he’s won 3 gold medals at the past 2 Olympic Games in Athens and Bejing.

He is tearing it up in the Tour De France this year and is currently in 3rd position overall, with Lance Armstrong less than 10 seconds ahead of him.

In a sport like cycling any dramatic increase in performance usually comes with ‘raised eyebrows’, but Wiggins has put his new found success on the road down to good old fashioned fat loss!

I know his nutritionist Nigel Mitchell – who is doing a fantastic job.

Wiggins won his cycling gold medals on the track in a race that lasts around 4 minutes, the individual and team pursuit. You have to have a different body shape and composition to excel at that distance than you do  a race like the Tour, that lasts for 3 weeks and is up and down some of the highest mountains in Europe.

In the recent reports I have read Wiggins has said that when he won the Olympics last summer in Bejing he weighed 82Kg, when he had competed in the tour in previous years he had weighed around 76kg, this year he is down to 72Kg and 4% body fat.

He said he lost some muscle mass from his upper body as this is not important to have while racing in the tour, where to do well in the overall standings you have to be able to get up and over the Alps and other mountain ranges.

Let’s look at the amount he has actually lost as this has implications for many sports…

It always surprises me that when I work with professional athletes and serious amateurs just how many pay little attention to their body composition.  They will spend on average anything from 10-25 hours a week training to get fit for their sport, always looking to improve, to be that little bit faster, to be able to last that little bit longer but all the while because they haven’t got their diet sorted out they are  competing with excess weight strapped onto them.

Just this last week I had a message from a serious triathlete who was telling me that he needs to lose weight and was worried about being in a ‘fat burning zone’ because that would mean that he would have less energy when he is training.

Lets cover some practicalities…

In order to lose fat fast, you first need to deplete your carbohydrate stores (stored in the form of glycogen which is found in the muscle and liver), when these have been depleted that is when your body turns primarily to fat to start providing energy to keep it going. I explain this in greater detail in 4 Week Fat Loss. If you are an endurance athlete like a marathon runner, cyclist or tri-athlete then when you are going on a long training session you will most likely take an energy bar or drink so that you can keep your energy levels up and keep going at the same pace.

What is going to happen if you don’t consume the extra sugar in the energy bar or drink? 

You are going to slow down and find it impossible to keep the same pace because you are now burning fat instead of carbohydrate. Obviously you do not want to be doing this close to a race or a competition (3 days prior would be a cut off).  However as part of an overall strategy to lose fat and become leaner it makes a great deal of sense. 

What you need to do is to prioritise fat loss as the effect it’ll have on your longer term performance will be dramatic.

What you have to weigh up is this, am I going to go faster in the long term,

By losing 1 lb of excess fat and completing this training session at 80-90% of my potential

or

I know what Bradley Wiggins would say!

This is what I would advise if you can afford to lose a significant amount of weight  anything over 5 lbs then don’t measure your times and performances for a week or two and focus on fat burning as it is going to make a bigger difference to your results and performances in the longer term.

As you know I am a masive fan of Green Tea for it’s high levels of anti-oxidant and it’s abiliyt to boost your metabolism and help assist with.

In warmer weather like we have now brew yourself up a big pot of green tea nan allow it go cold and keep it in a jug in the fridge or just pop a couple of ice cubes into it.

If you’ve tried green tea and find you dont like it then there a few tips to try that may help.

1. Don’t use boiling water, try very warm water

2. Don’t let it brew for too long, this can sometimes make it bitter

3. Try different brands and varieties. You will find one that you like eventually.

How do you like your green tea, let me know!

This is one of the most misunderstood of all fats, classically labeled a saturate and as such fattening to consume. Nothing, I repeat nothing could be further from the truth.

Note it is virgin, organic – not any old coconut oil will do!

Be very sure you have this type of oil otherwise the health benefits will not happen! Standard palm oil is not the stuff you are looking for.

Coconuts themselves are highly nutritious and rich in vitamins, minerals and fiber. They are classified as a "functional foods" because it provides many health benefits beyond its nutritional or calorie content. Coconut oil is of special interest in addition to other functional fats because it possesses healing properties far beyond that of any other culinary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut’s amazing healing powers.

A major advantage that Virgin Organic Coconut oil has is that it can help increaser your metabolism so you can infact burn more fat.  I recommend it for all my clients.

Matt

I always recommend that  you ‘cycle’ your supplements ana switch between brands so if you’ve been using a fish oil supplement you might want to try a Krill Oil supplement as a change.

One place you can get your krill oil supplements from is My Protein.

 If you’ve got questions about Sports Nutrition then please ask them here and I’ll answer them  as soon as possible.

I value your questions and look forward to hearing them and helping assist you in your  goals.

Best regards

Matt Lovell

 The programme I’ve devised is not easy some may even say it’s hard core but it melts the fat away as you can see.

Well done Gavin

Matt

Here’s areally tasty recipe, that’s quick easy and doesn’t require heaps of skill.

Matt

Serves 2

• 2 free-range chicken breasts, cut into strips
• 1 avocado, peeled and sliced
• A handful of Brazil nuts, chopped
• 2 red chillies, finely chopped
• 2 cloves garlic, crushed
• 2 limes, zest and juice
• A handful of coriander leaves
• 4 spring onions, sliced
• 2 little gem lettuces, washed and shredded
• Juice of 1 lemon
• Sea salt and black pepper

Marinade the chicken strips with the lime zest and juice, chilli, and garlic for half an hour, then fry them in a hot pan with just a tbsp of coconut oil until cooked through.

Combine the lettuce, coriander, avocado, spring onions and Brazil nuts in a large bowl, and dress with lemon juice, salt and pepper.
Top with the hot chicken, including the pan juices, and serve immediately.

You might be thinking

Matt Lovell

Tags: fruitweightloss, weightloss fruit, matt lovell, sportsnutritionvlog, avoiding fruit to lose fat

If you want to purchase liquid egg whites to make your whole eggs ‘go further’ then a good place to get them is My Protein you can get the equivalent of 30 egg whites for £3.95

Tags: eggwhite omelette, liquid egg whites, myprotein.co.uk

You can get glucolean from reaction nutrition, remember to register here  for the first time so you can lock in your 25% discount.

Matt

Tags: guggulsteronesglucolean fatloss supplement fat burner

Matt

 Tags: mattlovell, sports nutrition meal, healthy meal planning, sports nutrition vlog