By Stefano Chiriaco | Categories: FITNESS | No Comments on Should You Exercise To Lose Weight?
Should You Exercise To Lose Weight?
Should you exercise to lose weight? Many people look at exercise the wrong way ultimately using the wrong tools for the wrong job, watch this video to find out how to use in correctly in conjunction with other tools to hit your weight loss goals. PRESS HERE to watch the video now on Youtube.
By Stefano Chiriaco | Categories: NUTRITION | No Comments on How Dad Ray Lost 2 Stone
How busy Dad Ray lost 2 stone and is maintaining his results long term after completing our 90 day Ultimate Dad Plan.
Ray was struggling with his dad-bod and has maintained his results for almost 8 months now. He was sick and tired of looking at himself in the mirror and after watching us on Facebook for a whole, he jumped right in.
He’s previously tried to keep active and has run a lot, but since becoming self employed and losing time his diet consisted of quick easy foods and less exercise.
He got into bad habits with drinking more and this is his story on how he turned things around.
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By Stefano Chiriaco | Categories: FITNESS | No Comments on How Dad Neil Lost 22 Pounds In 7 Weeks
How Dad Neil Lost 22 Pounds In 7 Weeks Overcoming His Struggle His Weight
Neil was carrying too much weight, he felt self conscious about his belly and he felt like he needed to nip it in the bud before it got too bad, over the last 2 to 3 years it was getting harder and had to buy bigger clothes.
He tried cutting back before on foods without much success always putting weight back on, when he made a commitment to himself with UDT and got accountable, huge changes finally happened in his life.
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By Stefano Chiriaco | Categories: FITNESS | No Comments on How Pete Lost 1.5 Stone With UDT
How Pete Lost 1.5 Stone Revealing His Abs At 59 Years Old In Less Than 90 Days With UDT
Pete used a heavy cardio and exercise approach in the past, but he weight steadily increased over the years. He felt he needed to do something different and after seeing another clients success, he lost 1.5 stone with us and now has abs at 59 years old!
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By Stefano Chiriaco | Categories: NUTRITION | No Comments on Calories & Weight Loss, The Final Answer!
With so many approaches out there, this subject is heavily debated and as soon as one friend tells you the best way, someone will contradict their opinion.
This pretty much leaves you feeling confused and of course, when you do not have clarity and certainty you do not take action.
There is so much that we can agree and disagree on because of studies, health claims and peoples opinions.
For example, is fruit good for you when you want to lose weight?
Blueberries have high levels of anti-oxidants which can combat cancer but at the same time fructose (sugars found in fruit) is natures candy.
So the answer?
Depends on many factors which you may not even be aware of yet, soon you’ll see why simply counting calories and exercising alone is not the answer to long term weight loss.
Everyone knows that in order to lose weight, you must follow this equation.
[ENERGY IN] – [ENERGY OUT] = Change In Body Composition
In other words, when you consume than you burn you gain weight.
When you consume less than you burn, you lose weight.
When consumption and expenditure are matched, you stay the same.
Pretty simple right? Not quite.
Although this statement is true and agreed on by educated health and fitness professionals, there are many factors that influence your energy in vs energy out balance since your brain alone can increase and decrease your metabolism which has a massive impact on your results.
This is the reason why exercising and counting calories fails for many people and you’ll soon discover why.
As you can see, there are a lot of factors involved in ensuring you truly achieve a deficit but for today we are going to focus 4 main areas. Let’s start of with protein!
THE POWER OF PROTEIN
Diets suck, especially when you are hungry all of the time which is why this first one makes all the difference to your life.
There are 2 main reasons why protein is so important when it comes to losing weight, firstly research shows that protein helps you feel fuller for longer and as a result, weight loss can be more easily achieved.
Protein takes longer to break down in the stomach compared to carbs or fat whilst stimulating the bodies satiation hormones in the gut so you naturally eat less but also feel more satisfied.
The other reason is that without protein, our bodies do not function well and we need protein to ensure that the weight loss isn’t lean muscle tissue. When protein levels are low, the body will extract it from elsewhere, usually muscle mass which is detrimental to your metabolism.
For every pound of muscle you lose, you burn 50 calories a day less so 7 pounds of lost muscle means 2,100 calories a week lost in metabolic activity.
DIET QUALITY & NUTRITION
Simply counting calories without looking at your fundamental nutrition is a big mistake, in fact many of our clients do not count calories because real, whole foods naturally put you in a deficit and nourish you more.
Foods that are less processed contain all the goodness that you need to thrive as a human being including vitamins, minerals and nutrients.
Research shows us that we are healthier when we consumer whole foods over refined, processed foods.
The more processed the food, the higher the additives, preservatives, sugar, salt, trans-fats and refined starch it will contain plus the lower the nutrition due to reduced fiber, essential fats, vitamins and minerals.
For example below shows you a fast food burger with fries (918 cals) vs a steak with broccoli and medium potato (562 calories).
A diet in less processed foods can help to lower heart disease, cancer, diabetes and excess weight whilst helping you to feel energetic, healthy and full.
When your diet is full of processed food, you are likely to eat more due to a lack of nutrition and satisfaction.
What makes a food processed? Cereals instead of brown rice, apple muffins instead of apples, orange juice instead of an orange, fresh nuts instead of nut bars.
CYCLING OF ENERGY INTAKE
The biggest issue that most people experience is some kind of a dietary plateau, what will take you to your first 5KG of weight loss won’t necessarily help you with your second 5KG or weight loss and so on.
Cycling of energy balance is key to ensure you are in the best place metabolically, hormonally and with overall health plus it ensures you actually stick to the plan.
This is why low carb diets generally fail due to the metabolism adapting to the new energy intake and also a lack of sustainability plus down regulation of your fat burning hormonal activity such as T3 thyroid and hunger boosting hormones such as ghrelin.
Our system shows you exactly how to stop metabolic down regulation and hormonal regulation to ensure you see consistent weight loss weekly.
Your initial deficit works great simply by eating less, but then your body adapts whilst increasing hunger signals to help you survive it’s ‘starvation’ triggers to keep you alive and defend your setpoint weight (your internal normal thermostat on bodyfat levels).
When you eat less, leptin decreases which tells your brain and body to decrease energy output to compensate so we use this mechanism to our advantage.
The more you eat particularly in certain foods, the more energy you burn so temporary boosts in food intake help to overcome progress halting stalls.
SLEEP & STRESS FACTORS
Many Dads who work long hours and have a family suffer with their sleep and this can often get in the way of achieving their goals.
I have seen multiple clients simply get more sleep and their weight loss sparks up again, it’s hard to accept something so simple works but there is a good scientific reason.
When you are in a sleep deprived state you impair your bodies fat burning ability through key hormones.
Ghrelin levels rise, triggering hunger.
Leptin falls, taking longer to feel full.
Food seems more pleasurable so you eat more to ‘pick up energy’
This makes it harder and harder to resist all of the fattening foods that you enjoy such as cookies, muffins and take aways.
Sleeping less makes you crave more poor quality food and you also tend to move less which is a bad combination.
Studies show how sleep deprived people tend to eat 300 calories a day more than people who get enough sleep.
So is it really all about the calories?
As you can see while many people follow strict diets to reach their goals, it rarely works out because if it was that simple, everyone would be in great shape.
A combination of diet quality, set point weight management, plateau busting strategy, stress, hormonal triggers, fullness, eating enough and following the right training plan are the secret to it all and it’s why we’ve successful helped over 450 Dads with the Ultimate Dad Blueprint which gives you everything you need to know to start seeing long term results.
If you are ready to finally lose weight long term, PRESS HERE to apply for our next 12 week transformation.
Here are just some of our client results
If you are ready to finally lose weight long term, PRESS HERE
to apply for our next 12 week transformation.
By Stefano Chiriaco | Categories: MINDSET | No Comments on 5 Tips To Get Rid Of The Belly & Build A Better Body Fast
5 Tips To Get Rid Of The Belly & Build A Better Body Fast
If you are currently looking to get in shape because you are tired of pulling in your belly when walking around, feeling your belt dig into your stomach and thinking ‘what happened to me?’ then this is the post for you.
Here are 5 simple but proven ways to get better results.
FIND A REASON
If you want to start and finish something, you better be committed to your goals of you won’t stay the path. Make it something you can’t easily walk away from so go deep and ask yourself, if I do not do something now… what are the consequences of that on my life?
The more it matters, the more action you’ll take!
There are a million ways to do this, count calories, cut carbs, go low fat, fast, the important thing is that you do something you can stick to 7 days a week not Monday to Friday.
I see too many people undo the hard work on the weekends, you can try eating flexible so that’s 80% clean food and 20% ‘dirty’ to start with, that means based on 3 meals a day that’s 21 meals total so that’s 17 clean meals and 4 off plan.
Just remember, keep portion sizes in check always.
DITCH THE CARDIO
To be healthy, spending less time in a chair is more important than running daily and sitting down for 8 hours. Try to build more general activity into your life such as walking to work by getting off the train a few stops early or parking further away.
Switch to resistance based training and circuits with kettlebells or free weights to build a better body because when dieting, you’ll lose fat and muscle so retaining your lean muscle tissue is important to stop metabolic slow down and weight regain after dieting since 1 lb of muscle burns 50 calories a day.
LESS IS MORE
The best thing to guarantee results is to be consistent, so training every week without fail is the key to moving forward. That means, shorter more intensive sessions 3 days a week will be easier to stick to when you are busy.
Too many people over commit to a workout schedule and then fall off plan and give up because it genuinely not realistic, don’t make that mistake. Imagine if you just trained 3 days a week for 3-6 months on a consistent basis, where would you be then?
WORK ON YOUR MINDSET
If you do not believe in yourself or manage your emotions, you’ll soon find yourself making excuses and wanting to give up.
Start your day with 5 mins of deep breathing where you can reduce stress, clear your head and get focused for the day. Then write down your top 3 goals for the day and affirm to yourself that you will complete them.
Another way to stay focused is to monitor progress, this will improve your positivity by seeing changes and if it doesn’t go your way, ask WHY and make the necessary changes to get a better result.
I hope you found this article helpful and if you want to take your results to the next level, PRESS HERE and apply for coaching.
By Stefano Chiriaco | Categories: FITNESS | No Comments on How Men Over 30 Should Lose Weight
How Men Over 30 Should Lose Weight
The dreaded man boobs, the stubborn love handles and the big old belly, yes that was me!
I would wake up every single Monday with a new sense of renewal only to be disappointed every Sunday evening with my weekend warrior mentality to drinking and eating food, it’s my way of letting loose after the stressful week.
But what about when that is the same double edged sword that keeps you unhappy too?
It’s frustrating that as you age, it becomes more difficult to have a good body and the fat burning metabolism goes downhill mainly due to a loss of muscle mass and a decrease in testosterone.
That is why men need to train differently with age, this article is not going to cover every facet but some pretty major ones.
FOLLOW THE PATH OF MOST RESISTANCE
Many Dads focus on cardio just for a general sense of wellness, fitness, energy and a smaller belly, but that’s a big mistake. As we age, we tend to lose muscle mass and for every single pound lost, we burn 350 calories a week less, that’s big!
Running for extended periods produces a lot of cortisol which destroys muscle mass and it’s quite detrimental to the body placing a lot of stress on the joints and back, did you know that over 4,984 people who took part in the London Marathon had to receive medical assistance in the year 2000?
In fact holding onto lean muscle mass keeps your injury free, improves your quality of life as you age and allows for more food to be enjoyed without gaining additional pounds around the waistline. That’s why our programmes are based around resistance rather than cardio which is exactly how an older man should exercise and it’s how I turned my life around.
EAT MORE PROTEIN RICH FOODS
To combat a declining metabolism, protein can actually help accelerate it as it burns more energy to digest than fat or carbohydrate does. Interesting right?
When you are eating less calories than you require to maintain your weight, whether you count calories or use a habit based eating style like in our 12 week programme, protein consumption becomes even more important to prevent muscle loss.
In fact, you need more protein when losing weight than when you are focusing on muscle building style workouts for that very reason, around 2g per kg of bodyweight should suffice. Protein’s thermic effect means you’ll burn additional calories just through digestion.
Also, protein is very satiating which means you’ll feel fuller and are less likely to cheat on your healthy lifestyle plans.
MAKE IT AN ALL IN ONE EXPERIENCE
As a single man, it’s easy to dedicate your life to the gym but as a family man with work commitments, it’s not as simple as that. An hour weights followed by 30 minutes of cardio won’t last long as it’s not recommend for results.
I recommend focusing on less exercise because it’s sustainable, can be worked in around a busy lifestyle for around 30 mins 3 days a week and it’s actually better for you because your ability to recover from exercise as you age decreases and you are more injury prone.
Short fully body sessions which involve major muscle groups such as squats (rather than situps) will promote a healthier growth hormone and testosterone response in your body. Resistance training is great for increasing the amount of energy you burn post workout and also improving your insulin response to food which means a better capacity to use carbohydrate for fuel rather than storing it around the gut.
My clients sessions are high quality because they are functional (meaning they can use their strength and ability in real life), resistance based (to maintain lean muscle) and high intensity (which engages cardio fitness), all in 30 minutes! David James lost 32.5lbs using this method;
WORK ON YOUR NEAT FOR HEALTH
Health is also an important factor when it comes to weight loss and many Dads come to me because they are concerned about diabetes, high blood pressure and heart disease, here’s the facts.
You can do an hours training every day in the gym, then sit at a desk all day and not reduce your risk of death, scary and hard to believe? Studies show that the amount of time spent in a chair has more of an impact on how long you’ll live over the amount of exercise you do.
That is why I recommend staying active as possible by walking more and also increasing the amount of energy you burn per day to combat a declining metabolic rate. If you’d like to lose the gut, reduce your love handles and get in shape to feel good at work and around your family PRESS HERE and apply for coaching.