PROTEIN WITH EVERY MEAL: FAT LOSS SERIES Posted on 14 July 202120 March 2024 by Michelle Jones The single most important piece of advice when it comes to fat loss is simply this: have protein at every meal. Consuming protein helps your body preserve muscle. This is imperative when you’re looking to lose as much fat as possible – the entire process is facilitated by having as much muscle as possible. s If every pound of muscle burns 50-150 calories every day, we need to hold onto as much as we can. Muscle burns calories 24 hours a day, whether you are sitting, sleeping, training or having a bath. Not eating enough protein means your body is likely to sacrifice muscle instead of fat. This is one of the primary reasons men in general burn more fat than women, as they have a greater muscle mass. So if fat loss is your goal, building or maintaining muscle has to be one of the first priorities! PROTEIN WILL HELP PROTECT MUSCLE MASS, WHICH MEANS YOU’LL BURN MORE FAT EVERY DAY WITHOUT ANY EXTRA EFFORT Resistance work is the best method for fat loss, and protein will maximise the impact. The stronger you are the more calories you’ll burn and the more fat you will lose. Sacrificing protein will ultimately slow your progress and is more likely to leave your body looking thin instead of toned – think marathon runner vs Olympic sprinter. Even for those who prefer the marathon runner look, muscle loss will lower your metabolism and therefore make your fat loss efforts stall. SPREADING YOUR PROTEIN OUT ACROSS THE DAY WILL MAXIMISE THIS MUSCLE MAINTENANCE EFFECT Lastly, getting protein in at every meal (including breakfast and snacks) will help maximise the muscle sparing effect. Coupled with the fact protein keeps you fuller than other macronutrients (carbs and fat) means you’ll be less likely to binge or overeat later in the day. This is the hardest part for most people as their breakfasts are often 100% carbohydrates. It’s worth remembering there are essential fats and essential proteins, but no such thing as essential carbohydrates. Your body doesn’t need them; you just prefer them. So next time you’re thinking about having cereal for breakfast, stop and have a tasty omelette instead. Your body will thank you in the long run. This article was written by Joe Robinson at Sustain Nutrition. ABOUT SUSTAIN NUTRITION s We’re two active Personal Trainers offering an insight into nutrition and training for long term results. No shakes, pills, snake oil or quick fixes – just real life advice that will last a lifetime. Add that to our daily accountability and useful feedback, and you’ll never need to “diet” again! For free advice follow us on Facebook and Instagram
10 SUPERFOODS TO KEEP YOUR ENERGY LEVELS UP Posted on 14 July 202110 December 2021 by Michelle Jones Feeling sluggish at the end of the day and tempted to head home instead of hitting the gym? We’ve all been there. But these high-energy foods are an easy and quick way to cleanse your body and kick-start your metabolism, to keep you going for the entire day and well past your post-work workout. There’s no need to spend the Earth on these super foods either. As a low cost gym, we know that it’s important to shed the pounds while holding onto the pounds in your pocket. We’ve selected 10 of the best, most affordable super foods out there. These foods are tasty, filling and wholesome enough to keep you going and feeling energised: 1. Wheat OK, this might raise a few eyebrows as a lot of people claim that wheat makes them feel bloated. However, many wheat intolerant souls are actually reacting to the residues of pesticide left on the wheat from certain farming methods rather than the wheat itself. We would recommend trying whole wheat bread made from organically grown wheat. Suddenly your sandwiches might not just seem a lot more tasty, they could give you a great midday boost. 2. Brown rice Brown rice might take a lot longer to cook than its white rice contemporary, but the brown stuff is much better for you. It will keep you fuller for longer and has also been found to help with digestive problems and stress. 3. Oats Oats are high in calcium, magnesium, potassium, protein, vitamins E and B, and a whole host of other stuff too. This makes them a truly super food to combat tiredness and stress, as well as improving your skin. 4. Lentils Lentils are a great kitchen staple, but unfortunately us Brits don’t eat nearly enough of these cheap and colourful chaps. Try introducing lentils into your diet by swapping your regular pasta for lentils instead – your energy levels will thank you. 5. Sesame seeds Sesame seeds are easy to integrate into your diet; Just choose bread that’s already topped with these super seeds or sprinkle them on your morning muesli. There’s also a delicious dessert called halvah that is made from pounded sesame seeds and honey, which is also rumoured to enhance sexual vigour and vitality! 6. Spinach Packed with iron, we know that Popeye was onto a good thing with this leafy green vegetable. Spinach is best eaten raw, as cooking can make it harder for the body to absorb all that iron. 7. Sprouted seeds Sprouted seeds are a secret super food that are cheap and easy to grow. These days, they now feature on most supermarket shelves and can be added to salads, sarnies and stir-frys. 8. Apricots If you’re trying to bring down your sugar intake, try some of nature’s candy in the form of apricots. Whether fresh or dried, you’ll feel the immediate energy benefits of this super little fruit. 9. Walnuts Packed with potassium, zinc, iron and protein, walnuts are a great energy resource. We’d recommend eating them in salads rather than on top of a walnut whip. 10. Almonds If you’re starting to hit the wall, try a handful of almonds to boost your energy levels. Now that you’ve got these energy boosts, you’ll be able to get that workout (or the last few reps) in! [/vc_column_text][/vc_column][/vc_row]
WHICH PROTEIN/SUPPLEMENT IS BEST? Posted on 14 July 20215 November 2021 by Michelle Jones If you are attending the gym regularly, you may want to supplement your workouts with protein or other supplement. Supplements can help with muscle repair, strength gain, and muscular atrophy (size gain). Whatever you use it for, supplemental protein can have a dramatic effect on the work you do. However, if you want to start taking protein or supplements, choosing the right one can be difficult. With so many different types and brands available, how are you to know which is right for you? We’ve put together a list of some supplement types out there, and outlined the advantages and disadvantages of each: WHEY PROTEIN Possibly the most popular of all proteins, whey protein is the standard supplement choice for many gym goers. Whey protein is normally used to increase size and strength without major gains in body mass. Whey protein is high in branched chain amino acids, and it can have a powerful anabolic effect on muscle growth. It’s perfect if you want to increase your power and strength without putting on the pounds. It can also be used to suppress hunger and help reduce body fat whilst retaining muscle. Whey protein comes in a variety of different flavours, and can normally be mixed into milk to make a milkshake or porridge, or can be mixed with water. SOY PROTEIN Often seen as a healthier alternative to whey protein, soy protein is made from soybean meal that has been dehulled and defatted. Scientifically, it is known as complete protein, as it provides all of the essential amino acids for human nutrition. Soy protein is free from dairy or animal protein, and is, therefore, popular amongst vegetarians and vegans. Soy protein can also lower cholesterol and the risk of heart disease, whilst supporting significant muscle gain without increasing body fat. Some people use soy protein alongside a whey protein plan, as they complement each other very well. As we have already noted, whey protein is high in branched chain amino acids, whereas soy protein provides high amounts of glutamine and arginine. CASEIN If you’re on a lower calorie diet, you can often come across issues with lean muscle mass loss. As you’re not supplying your body with enough calories to support all of your energy needs, you’ll end up using stored body tissues for energy instead. This is where casein will come in very useful. Casein has multiple benefits including improvements to dental protection and colon health. The higher calcium content in casein is also beneficial for total fat loss. One of casein’s benefits is that it provides amino acids at a slow and steady pace that last for hours. It’s widely known that muscles don’t build overnight. However, drinking a glass of casein-rich milk right before bed will work wonders. During sleep, the body is normally starved of nutrients, so a slow release protein such as casein is ideal for overnight recovery. CREATINE Creatine is somewhat of a controversial subject in health and fitness. Whilst many people have praised the dramatic effect it can have on your body, others insist that it can be detrimental and have nasty side effects. Creatine is typically bought in flavoured powders. Like most other workout supplements and proteins, creatine increases your body’s ability to produce energy. It is, therefore, used mainly in high intensity, explosive activities like weight lifting, sprinting, and throwing. It works by channelling water into your muscles, which stimulates protein synthesis at a faster rate. Athletes in these areas swear it works, and fast, but why the controversy, and what are the reported side effects? For starters, if you take creatine you will put on weight. Unlike some protein supplements, which aim to increase power without significant weight gain, creatine works by bulking out your muscles. It will also have a different effect on each person that takes it. Those who regularly eat red meat might not see such a noticeable effect, as red meat contains a fair amount of creatine. Vegetarians, however, may see a more dramatic effect, as they have a lower everyday intake of creatine. You should only take creatine if you have a heavy workout schedule, as you need to combine it with lots of exercise to see an effect. Additionally, anyone under eighteen should not take it, as scientists are not yet sure of the effects it might have on growing muscles and bones. Only you can make the right decision about which protein / supplement would best aid the work you do at easyGym. However, we hope this guide has provided a bit more direction! Remember, taking protein or other supplements is not a substitute for healthy eating, so keep up everything else you’ve been doing to stay healthy.
HOW MUCH SUGAR ARE YOU EATING DAILY? Posted on 14 July 20215 November 2021 by Michelle Jones According to the Food & Drink Federation’s Guideline Daily Amounts (GDA), women should restrict their calorie intake to 90g of sugar per day (approx 22.5 teaspoons) and men to 120g (30 teaspoons). Sound easy? It may be simple to control your sweet tooth, and cut down on sweets and adding excess sugar to your tea, but what about the foods that contain sugars that you don’t even think about? Let’s take a look at the below example and the approximate sugar contents: BREAKFAST Porridge with 1 tablespoon of maple syrup – 3 teaspoons Banana – 5 teaspoons 250ml glass of orange juice – 5 teaspoons SNACK Can of cola – 8 teaspoons Cereal bar – 3 teaspoons LUNCH 50cl bottle of flavoured water – 7 teaspoons 300g tomato and mascarpone soup & mini baguette – 4 teaspoons SNACK Medium mocha Frappuccino with whipped cream – 13 teaspoons DINNER Chicken teriyaki & rice – 8 teaspoons Two scoops of vanilla ice cream – 4 teaspoons Glass of 250ml white wine – 2 teaspoons TOTAL DAILY SUGAR INTAKE: 89 teaspoons = 373g!!! So how can you cut down on/ be aware of sugar intake? Here are few things to remember: When products say “low fat” it is likely to be high in sugar. Look out for sugar in disguise – fructose, sucrose, maltose, syrup, glucose. Look out for “carbohydrates… of which… sugars” on the nutrition label (high – over 22.5g of total sugars per 100g, low – 5g of total sugars or less per 100g) Not all sugars are naughty – those that are found in natural products such as fruit and vegetables provide slow-releasing energy throughout the day! It is the added sugars that hold no nutritional value. Please do not hesitate to talk to one of our self-employed personal trainers who is qualified in nutrition on the gym floor!
TOP 5 VEGGIES FOR IMMUNITY Posted on 14 July 20215 November 2021 by Michelle Jones Just by getting your daily intake of five to nine servings, you help build your body’s immunity to many diseases and common colds and flu like viruses. So what are the top veggies? Here is a list of our top 5: Tomatoes : Technically a fruit; tomatoes are packed with vitamins from A to K and are also renowned for reducing the amount of free radicals in our bodies and keeping our blood pressure in check. Carrots: These orange-wonders are loaded with eye, skin and hair-enriching nutrients. Rich in vitamin C, carrots protect your cardiovascular system from damage. Broccoli: A big one for its disease fighting capabilities. Full of vitamin C and beta-carotene, definitely one not to avoid around winter when trying to fight colds and flues. Spinach: This chlorophyll-packed type of produce is an excellent source of almost every vitamin and nutrient you need. Some scientists believe a diet heavy in spinach may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis. Sweet potatoes: This root vegetable has dozens of nutrients like vitamin A, C and manganese. Sweet potatoes are also a good source of fibre and iron. This means that, not only do they give you energy, they can also help regulate your digestive system. For help on your specific nutritional plan, please speak to one of our qualified personal trainers.
WHY IS DRINKING WATER SO IMPORTANT? Posted on 14 July 20215 November 2021 by Michelle Jones Most people are unaware that the human body is made up of approximately 70% water. This needs to be maintained for our body to function properly. The amount of water we need each day has been argued and debated for years. The age old advice was that, if you look at a 24-hour period, you should drink 8 glasses per day. However, advice has evolved to consider a person’s size versus recommended intake. If you take your body weight in KG and multiply by 37, you’ll get the amount you need in millilitres per day. For example, if you are 100kg you should drink 3.7 litres per day. On an average day, we lose 2.5 litres of water a day through perspiration (sweating), inhalation (breathing) and urination. However, if you are eating a well-balanced diet of fruit and vegetables the water from this food recovers about one litre. Water in its most natural form is generally the best way for hydrating the body, as fizzy drinks and other caffeinated soft drinks contain lots of sugar and caffeine and are generally low in nutritional value. Squeezing half a fresh lemon into the water will alkalise any acidic elements in the water and help with the body’s natural detoxification process. 6 benefits of drinking more water: Water is good for your skin. The moisture will reduce the appearance of fine lines & wrinkles! Keeping hydrated helps with weight loss, as it suppresses appetite and aides metabolism. Next time you think you are hungry in the middle of the day, try drinking a glass of water! Water helps muscles rehydrate, get stronger & is good for your joints. Good hydration improves concentration levels & performance. Drinking enough water reduces fatigue and headaches caused by dehydration. Don’t try to suddenly increase your water intake dramatically; Take it gradually and you will find it much easier to adapt.
NOT QUITE GETTING YOUR 5-A-DAY? HERE’S HOW TO START! Posted on 23 May 20215 November 2021 by GymEasy WHAT IS 5-A-DAY? 5-a-day is nutritional advice for adults based upon the World Health Organisation guidance which recommends eating at least 400g of fruit & vegetables a day. This makes the recommended size for one portion of fruit or veg for an adult approximately 80g. WHAT IS INCLUDED? All fruits – fresh, frozen or tinned (in natural juice or water, with no added sugar or salt). Dried fruit, such as currants, dates, sultanas and figs counts as one portion per day, but no more. All vegetables – fresh, frozen or tinned (in natural juice or water, with no added sugar or salt), except potatoes, cassava, yams or plantain as they mostly contribute to starch in the diet. Fruit and vegetable juice – no matter how much you drink, unsweetened 100% fruit or vegetable juice can only contribute to 1 portion of 5-a-day. This is because it doesn’t contain the edible fruit pulp, and less fibre. Smoothies can count as a maximum of 2 portions a day, as long as they contain 2 different portions of fruits or vegetables. Beans & other pulses – these cannot count as more than 1 portion per day, as they do not contain as many vitamins and minerals as other vegetables. WHY EAT 5-A-DAY? They’re a great source of vitamins and minerals to keep the body healthy. They contain antioxidants and phytochemicals that may reduce the risk of chronic illnesses, such as cancer & heart disease. They’re an excellent source of fibre, which helps maintain a healthy digestive system. They are ideal to keep your weight in control, as they are filling, but naturally low in fat and calories. HOW BEST TO EAT YOUR 5-A-DAY If you need to work to a budget, don’t worry! Swapping ready meals and unhealthy snacks for more fruit & veg can improve not only long term health but also your bank balance! Just follow these handy tips: Look out for offers – this will also give you variety & make you try something new! Fruit and vegetables are often cheaper if they are in season or frozen. And stock up on cans when they are on offer, as they have a longer shelf life! Avoid waste – before you go to the supermarket, make a list of exactly what you need. To do this, plan each of your meals, and then work out how much you need of each fruit or veg to make all your meals, without wastage. If you simply place a variety of fruit & veg in your trolley, you may find you have lots leftover by the end of the week. Use leftovers – make a smoothie with fruit, or soup, pie or risotto with veg, don’t throw them away! Visit your local market – fruit & veg are often cheaper (and tastier!) at your local market, plus they are often fresher! Add extra veg to your favourite meals – such as extra toppings on your pizza, carrots & courgette in your Bolognese, or fresh peppers & tomatoes in your pasta sauce. Make your own sauces from scratch – use tinned tomatoes as a basis for meals such as casseroles, spaghetti Bolognese and chilli, instead of using expensive sauces, which are often high in salt and sugar. Cook in bulk and freeze – this will ensure you can eat healthily on those days you don’t have much time to cook. Healthy snacks – fresh or dried fruit is often half the price of chocolate or crisps, or how about celery & carrot sticks with a dip in front of a film… better for you AND your wallet! Add fruit to your cereal – a great way to start the day, add a glass of fresh juice, and you are 2 portions down before you start your day! If you would like any more advice on any aspect of your diet, please speak to an easyGym staff member on the gym floor, or book in to see one of our Personal Trainers who specialises in nutrition – all of their details can be found on the Meet the Team boards in our clubs.
