About 50% of the dieters that come to me seeking fat loss are 94.5-97.3(34.7-36.2C). And the wonder why they can’t lose fat. They are all dieting on crashed metabolisms. When you mass your goal is to create a blast furnace effect so you can eat more–you should run hot. When you diet, you should not be so aggressive that body temp is below 98(36.2C) in the afternoon.

Every month I receive a steady stream of wanna be dieters that need a functioning metabolism before they try dieting.

Why do they crash?
Too long at low cals
WAY too low cals and too much cardio
Long term under-eaters–these are the I’m never hungry guys
Guys that THINK they are helping themselves by NEVER having a cheat meal
Guys that don’t do re-feeds.

Unless you have a great fat-loss metabolism, you need to coax the fat off–not force it. Most people think they can force the fat off only to find their metabolism is MUCH smarter than them.

IA
Ironaddicts.com

If your body temp is below 97.2(36.2C) you need to start eating above maintenance calories very slowly and then spend a few weeks above maintenance until your metabolism plays catch up and you get above 97.2(36.2C) again.

They use the logical slight-of-hand of exchanging observation for proof. Ten men in a bar might all observe the lady in the corner with silicone enhancements, crimson lipstick, fishnet stockings and stilettos, but unless one of them tests the hypothesis that she is a woman, none of them will ever find out that he’s a transvestite. Observing something doesn’t make it true, and sometimes, depending on the depth one explores, no one wants to admit the reality — it might be a little embarrassing.

Observation creates a place for all scientific research to begin. From Plato to Einstein, observation has gotten science started down some extraordinary paths — started. Once on the trail, scientists dream up explanations (step 2) and test these explanations for validity (step 3). They’re either right or wrong and proceed as necessary. In the health and fitness world, the process often stops at observation. This is where we find ourselves with myriad training and eating protocols, but I want to tackle one that’s entrenched more than any other, breakfast.

The Idea

Breakfast is the most important meal of the day and makes people healthy, thin and smart.

The Logic

All metabolic arguments aside, scientists have witnessed that healthy, smart people eat breakfast; therefore, breakfast must be key. (Of course, from here, there are endless theories on why it’s so important: the body’s been starving all night and needs food to function; if you eat a lot of food in the morning it sparks metabolism and you burn off all the food and some fat; since the brain needs carbs to function, supplying the body with a low-fat breakfast gets the mind working at peak performance; etc.)

The Reality

The only reasonable conclusion the facts support is that breakfast sucks.

It’s no secret that I’m not a fan of breakfast. When working with a new client in a physique or strength sport or the average person trying to lose a few pounds, more often than not, the first thing I say is, “stop eating breakfast.” Brian Carroll loves the excuse to skip breakfast as do a large number of people I work with. Like I once thought, they believe that breakfast is critical to mental and physical performance and they force themselves to eat it whether they want to or not.

Here’s a brief synopsis of hormonal-happenings around 7 AM for the average person. Cortisol levels elevate naturally through the night1-9 and peak2, 9-14. Uh oh, cortisol is catabolic and without food, the body’s going to start eating all that hard-earned muscle, right? Wrong. Catabolic only describes the process of something being broken down for energy. Cortisol, when acting without elevated insulin levels and in a natural manner — so without being constantly elevated like during chronic stress — triggers the breakdown of triglycerides into free-fatty acids (FFAs) for metabolization and triggers lipolysis1, 2, 14-28. Cortisol, in the morning, accelerates fat burning.

Ghrelin, the main hunger-control hormone32, is released in a pulsatile manner through the night with a peak occurring upon waking29-31, which incites hunger. Ghrelin not only causes hunger, but also potently stimulates growth hormone release33-44. As growth hormone levels raise the body releases more fat to be burned as fuel45-49 and decreases the destruction of protein for use as fuel50. Growth hormone levels peak roughly two hours after waking without breakfast51.

Every day the body starts as a fat-burning furnace. Even during exercise, without eating breakfast, the body burns far higher levels of fat than normal52, 53 and causes up regulation of the enzymes necessary to burn fat, allowing fat to be metabolized faster54.

Now contrast with what happens as soon as you eat breakfast, one that contains around 30 grams or more of carbs. As is well known, insulin levels raise with the rise in blood sugar, kick-starting a downward spiral: the early-morning release of insulin reduces fat burning for the entire rest of the day55; while cortisol levels remain high, the insulin release causes new empty fat cells to be created56-64; and the insulin lowers levels of ghrelin and growth hormone29-31, 51.

From the facts above—this is not what I think happens, this is what happens — one would come to the conclusion that maybe we should hold breakfast off for a bit when we get up, at least until cortisol levels return to normal and growth hormone levels fall naturally, which takes a few hours. Skipping breakfast looks like a way to lose body fat faster, or at least to keep it off.

At this point, you may think, “well, you’ve hobbled together a lot of research to explain your theory, but where are the results?” I’m not so obtuse as to think that a thorough understanding of anything means prediction is possible…a famous mathematician showed that you can know everything about how a system works and still not predict how the damn thing might act. Luckily for me and my hobbled together studies, researchers did test the idea that maybe breakfast isn’t so great.

If what I assume from the facts is true, then skipping breakfast and eating more food at the end of the day rather than the beginning should lead to more fat loss when trying to lose weight, especially if eating breakfast impairs fat burning for the entire day.

So what happened when researchers studied two groups, one that ate most of their calories in the beginning of the day, to simulate the no-eating-after-seven routine, and the other that skipped breakfast and ate most of their meals in the latter half of the day? Damn if I shouldn’t be embarrassed: the group that ate most of their calories early in the day, including a big breakfast, lost more weight than the other group65.

Hold on: there’s more to this story. The researchers also looked at body composition before and after. The morning group lost more weight but lost a lot more muscle and a lot less fat. The night group lost almost exclusively fat and preserved muscle65-69. Who knew, maybe there is something to this science stuff after all?

No matter what I say about fat loss, someone will say that skipping breakfast turns people into mental sloths. Does it really? You think so? I disagree and when I do in a public forum, someone always says — which I actually don’t believe — “Well, I design tests for grade schools and the kids that eat breakfast always perform the best; I have the studies but I don’t have the time to show you.” Even if they have them, they’re observation studies. They’re not experiments. Do experiments prove that breakfast improves cognitive abilities? Yes, if the person is malnourished70-73.

What about healthy kids? I know, it doesn’t seem right to take food away from kids in the morning, but some mean group of bastards did just that — and several more bastards did the same thing. They withheld breakfast from one group of kids, letting them eat at lunch, and the other group had a balanced breakfast. When kids skip breakfast they pay attention, behave, and perform better throughout the entire school day72-83. That’s the difference between observation and experiment. There must be some other factor relating eating breakfast to academic performance: both vary in the same way with socio-economic status84.

I can imagine the comments now saying I ignore the importance of breakfast because of this observational study or that observational study or some other justification that has no relevance to this discussion. The only point here is that breakfast is definitely not the most important meal of the day and can be detrimental. There are many reasons and ways to incorporate breakfast effectively. Carb Back-Loading™ is one example and Carb Nite® is another. When using either of these strategies for fat loss, I still tend to delay my first meal of the day until 11am or noon

Someone in a forum also referenced an article stating that skipping breakfast primes the body to get fat and slows fat burning, which is the opposite of the truth, but the article goes on to say that all of this can be avoided by adding some branched-chain amino acids in lieu of breakfast and suggests leucine, isoleucine and valine. This is probably a bad idea, as the amino acid leucine stimulates insulin release without the presence of glucose85-86 and may cause the same reactions as a carby breakfast.

As far as strength is concerned, there is little effect as long as glycogen stores remain adequate87-88, hence the application of Carb Back-Loading™ to strength, power and physique athletes.

Eating breakfast impairs fat burning, can aid in fat storage, lowers growth hormone levels and doesn’t offer cognitive benefits. What else can I say? Stop eating breakfast. You’ll thank me in the morning.

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Top 10 reasons how women get fatter despite good intent

Here is a great post written by Charles Poliquin. One of the top strength coaches in the world

1.  They do spinning classes. That and disco fly swatting will get you nowhere fast in your pursuit of lean physique.

2.  They have Kashi for breakfast with skim milk for breakfast. Eat the cardboard box, it is higher in nutrients.

3.  They go for coffee after training. Coffee is great pre-training, horrendous post training. You want high cortisol when you train, not after.

4.  They follow a low fat diet, fearing that fat makes you fat. In the process, they avoid nutrient dense foods like avocadoes that would help much raster.

5.  They consume soy products that shrink their brains not their hips because of the toxic levels of manganese.

6.  They eat bagels because they are low fat. Gasoline is also low in fat. Would you drink that?

7.  They don’t make time for themselves. Here is the best fat loss tip for women: take a week off just for you, no boyfriend/partner/husband and no kids.

8.  They consume grains. Part of a healthy and balanced fat butt.

9.  They use beauty products loaded with harmful chemicals such as parabenes.

10.  They don’t follow the axiom: You are your schedule.

P.S. Men are dumb, but not that dumb. For example, I can’t believe that women think we fall for the following camouflage combo:

Diversion 1: sweatshirt tied with sleeves around butt to hide the fact that you should actually hang an orange triangle on it.

Diversion 2: 150-350 dollars hair cut.

Reality check:

The 150-350 dollars haircut does not attract our attention from the wide load. We actually don’t even notice when you get your hair done. If a male notices your hair cut, he is gay, or he has not admittedit to himself. Proof? When he gets up from your couch, he rearranges the pillows.

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/26/Top-10-reasons-how-women-get-fatter-despite-good-intent.aspx

PICP Level 1 Coach Michael Wahl’s master’s thesis was entitled “The Effectiveness of Instability Resistance Training Devices for Training.” In his study Wahl selected 16 competitive athletes who had played at college level or above – in fact, this group included a world champion kickboxer.
Using electromyogram (EMG) testing to examine the electrical activity in muscles, Wahl discovered that the brain motor patterns exhibited in performing exercises on unstable surfaces were exactly the same as those seen on stable surfaces. He concluded that because the nature of these unstable exercises were such that less resistance could be used, they had to be considered inferior from a strength training perspectives. And to this I add, “Why train the body to be weak?” – Poliquin

People need to understand that the bodies first and primary goal is survival. Your body doesn’t care if you have a six pack and are lean mean machine. It just cares that you continue to survive. One of the biggest mistakes people make when dieting is to be too aggressive and try to lose 2 to 2 1/2 pounds a week. Most people with average metabolisms simply cannot pull this off without very quickly crushing their metabolisms. As an example the typical trainee that has a 3500 calorie BMR, will decide the diet and cut calories by 1000 to 1500 calories a day, on top of that they will often implement an aggressive cardio schedule. When you do this the body simply sees this as being in a starvation situation. To counteract this your body simply lowers your basal metabolic rate. Thyroid is a key player in this, but there are other bio-chemicals involved with the metabolic slowdown such as adrenaline.

I am a big advocate of using body temperatures to track and determine metabolic rate. I learned this in 1995 from Dan Duchain. Many other diet and nutrition gurus also use this method. The general method consists of taking body temperature first thing in the morning. I soon noticed that many people with lower morning temperatures were still losing weight at an appreciable pace. I changed my method to morning and afternoon or early evening body temperatures to determine metabolic slowdown.

Simply put if you’re trying to diet with a metabolism that is severely shut down, you’re making a tough job much tougher and in many cases impossible.The unknowing trainees solution is simply to drop calories lower. All this accomplishes is further metabolic shutdown, and at some point loss of muscle mass. If you do not maintain a daytime or evening temperature of at least 97.2, in my opinion it’s time to do a re-feed to bring metabolic rate up. Here are some symptoms of low thyroid complements of Tominator who is an extremely well researched Doctor, and also an extremely strong trainee. He is one of the few strength and IA verified people on the forum.

Body temperatures values certainly do vary between people, and can vary by up to a couple degrees within the same person depending on time of day, activity, meals, etc. You want to look for an overall pattern not a single reading. Either that, or be consistent and measure only at a specific time such as morning.

I assume you take your temperature using the under the tongue thermometer method. 98.6 is the “normal” core temperature value, which is measured via rectal, vaginal, or ear methods. Oral (mouth) readings run slightly lower, with commonly accepted average value/range being 98.2+/-1.3. Either way, readings in the 96 are certainly low.

Are they an indicator of poor thyroid function? No way to say definitively without a thyroid test (TSH test) result, however, low body temperature is one symptom. Some other common symptoms are listed below. If you have several of these, I’d recommend you get tested.

* Fatigue
* Sluggishness
* Increased sensitivity to cold
* Constipation
* Pale, dry skin
* A puffy face
* Hoarse voice
* An elevated blood cholesterol level
* Unexplained weight gain/inability to lose weight
* Muscle aches, tenderness and stiffness
* Pain, stiffness or swelling in your joints
* Muscle weakness
* Brittle fingernails and hair
* Depression

The best way to get around this is to simply not be so aggressive in your attempts to lose body fat. Another way people end up with the thrashed metabolisms is simply those people that are hungry and don’t eat much at all on a long term basis. At least 20 to 25% of the people that come to me with the intent of dieting for fat loss are told that they must first bring their metabolic rate up before we have a good chance of the body fat coming off at a fast pace without muscle loss.

IA

http://www.ironaddicts.com/forums/showpost.php?p=322020&postcount=1

LOG YOUR FOOD!

How are you going to decide how to prepare a diet when you don’t even know EXACTLY what you’re eating now?

Guys that wanna get bigger come to me saying they “eat a lot.” And when we go through their diet they are eating like little girls.

Those looking to lose weight are either eating more than they imagine, completely the wrong foods for them or eating so little that their metabolism has shut down.

Logging your food shows you exactly how many calories you’re eating, the macro ratios (carbs/fat/protein) and the foods you are eating.

One website I use to log food is www.fitday.com

Log your food, every thing you eat/drink for at least a week and then we can review your diet. This is essential for me to manipulate and tweak your diet so we can achieve the maximum results in your goals whether its to lose fat or gain muscle, or even both can be done if we tweak your diet perfectly.

I will offer the first 5 people a FREE diet review. Just log EVERYTHING you eat for about 3 days and send it to me, then I will personally go through it all and explain where you are going wrong and give you advice from there.

It literally takes 5 mins a day to log your food, if you can’t even motivate yourself to do that you have no chance of succeeding with your goals.

Send your food logs to realresultspt@gmail.com
or add me and send to my inbox on http://www.facebook.com/ShaneHaron

What is the Glycemic Index?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

Processed wheat based cereals such as
Weetabix GI – 75 (very high)
Shredded wheat – 70

Have a very high GI, making what most would assume healthy actually quite bad for you.
Consider the fact that table sugar has a GI of 65 you would be better off pouring sugar down your throat. Even lucky charms (or whatever sugar based cereal is sold these days) would be better for you.

So what breakfast do I reccommend?

To be honest I would avoid cereal and stick to egg/bacon/cheese kind of dishes. Omelette’s etc will have an extremely low effect on your blood glucose levels and thus have a much better effect on your body composition.

If you must eat cereal stick to all bran or oatmeal as these are the lowest GI of the cereals, one of the reasons why I dislike cereal so much is the use of milk. I’ve found milk really slows fat loss down, especially combined with the aforementioned wheat based cereals!

What do you eat for breakfast?

Shane Haron
www.realresultspt.com
07763657864

So what kind of food/eating plan would I recommend?

THE PALEO DIET
The Paleolithic Diet a.k.a. Neanderthin is the diet that we humans are genetically adapted to eat. The paleolithic age is the same as the Stone Age – so this is a stone age diet or life style. This has been humanity’s preferred diet for something like 2.5 million years, and humans have only genetically changed 0.005% since the introduction of agriculture (the Neolithic). As a rule, agricultural (and technological) products are not healthy to eat, and we should predominantly try to eat only those whole foods that are healthy in their raw state (though almost all humans, including hunter-gatherers cook their food). (Check out the Paleolithic links)

This is not a quick-fix diet but a way of life. You’re not supposed to starve when you eat only paleo foods. Eat when you’re hungry!

Disclaimer: the below are the bare essentials with no particular attempt at being in-depth.

What to eat?

Do eat:

Meat (and fat, fish, eggs)
Vegetables (and berries)
Fruit (and nuts)
Dairy (milk, cheese, butter, etc) (*)

Do not eat:

Dairy (milk, cheese, butter, etc) (*)
Grains or corn (maize, wheat, barley, rice, etc.)
Starchy vegetables (potatoes, yams, jerusalem artichokes, etc.)
Sugar (refined)
Legumes (beans, soy products, peanuts, cashew, lentils, etc.)
Chemical food additives

Go easy on:

Salt (can cause overeating and hypertension and dull the senses)
Processing of foods (nut flours/butters, pork rind flour, etc.) Eat simple foods instead
Artificial sweeteners (don’t dull your senses, and they cause insulin responses simply by being sweet on the tastebuds)

Basically: if our ancestors could pick it from a bush or catch it with a spear, you can eat it. The rule is that a food is healthy, if you could have eaten it in its raw state. This is a naturally occurring “low to medium carbohydrate” way of eating.

If you have to “cheat” the most forgiveable cheat is butter, full cream and cheese, and fermented milk products like yoghurt (as long as you’re not lactose intolerant, which incidentally a large percentage of the world’s population are). The Maasai, who are traditional hunter-gatherers, are reknowned for their vast consumption of milk and meat and preferably little else – they’re obviously not allergic to milk. Ray Audette doesn’t recommend eating dairy products, and he cured himself of some very severe arthritis by cutting this food out – the point is that you may be allergic to milk and not actually know it. So experiment! I can guarantee that you can live easily without dairy as I did for 7-8 months before trying out dairy again. In my case I’ve experienced no ill effects from this re-introduction of dairy – but that’s just my genes; your’s may differ. My stance on dairy is that obviously a lot of people DOES tolerate it quite well, but MOST do not (if you count the Chinese). So speaking in evolutionary terms the adaption to eating dairy may be relatively recent. Dairy can make a lot of meals easier to prepare and it extends the range of recipies you can use.

The big killers of modern civilization, cancer and cardiovascular disease, are not nearly as prevalent among hunter-gatherers. Also, another big problem is diabetes and other insulin-related illnesses – what used to be called “adult onset diabetes”, the disease striking older people at 50 or 60, is now rampant among young people too as lots of kids age 9 exhibit the very first signs of diabetes 2.

Consider something: the low-fat hysteria is at an all-time high, yet more and more people are getting fat. Something just doesn’t FIT. Generally speaking, foods high on carbohydrate will help make you fat, simply because high-carb foods doesn’t sate you before you’ve eaten more calories than you need and because high-carb foods make satiety last shorter than if you eat meat and veggies. Also, as Gary Taubes has pointed out recently, insulin seems to be driving obesity along with the break-down product alpha-glycerol-phosphate that comes from metabolized sugar. Stored fat are triglycerides, ie. three fats held together by an alpha-glycerol-phosphate molecule. Eating a diet that doesn’t provide tons of sugar/carb will reduce a-g-p, and since fat is actually metabolically active it frequently needs a-g-p to reintegrate dissolved triglycerides into the fat storage (using lipogenesis). Less a-g-p means easier access to fat and makes it harder for the body to store excess energy. Insulin gone and you body can enter ketosis, meaning you burn fat. If insulin is there your fat storage is locked down. This means you cannot burn fat and you cannot get to the energy, which is turn seems to increase appetive because the body thinks it’s hungry.

Carbohydrate is just a techical or generic word for what lay men call “sugar” or “starch”, nothing more, nothing less. It isn’t strictly necessary for humans, and it should only be eaten in the amounts present in vegetables and fruit. Protein can be converted to carbohydrate by the body on a need-to-have basis, but it doesn’t cause blood sugar spikes.

Eating the Paleo way doesn’t require you to buy all sorts of fancy get-slim-fast products or powerbars. You can get your food easily at the local super market. To explore the details of the diet, try browsing the Paleolithic links provided.

Menu examples (no dairy)

Breakfast:

Eggs, bacon and fried tomatoes (or raw carrots)
Pork chop/chicken breast and whole, raw carrots
Carrot salad with grated apple and meat leftovers
Beef tomato stew over steamed broccoli
An additional morning snack is the Paleo Punch (smoothie): frozen berries thawed in microwave, put in blender with a little water or orange (juice) and puré until smooth. Eat with a teaspoon or drink it depending on texture.
Can of tuna with mayonnaise and lemon (tastes good with orange juice, just don’t overdo the orange juice)
Lunch:

A piece of meat (any meat will do) and a large salad
Mackerel or sardines (canned), eggs, and whatever veggies and salad there is
Salmon steak and steamed veggies
Chicken/tuna salad
Cold omelet with fresh tomatoes on top
Hamburger salad with ketchup & mustard dressing
Dinner:

Red steak, oven baked veggies and steamed broccoli
Pork roast, steamed cauliflower, broccoli and tomato salad.
Steamed/microwaved salmon steak, asparagus and leeks
Puffy oven baked omelet with vegetables and meat leftovers
Red steak and a large salad with nuts, olive oil and tomatoes.
Whole chicken stuffed with herbs under the skin, tomato salad and steamed broccoli
Boiled, blended vegetable soup with chicken stock and coconut cream
Snacks:

Nuts
Pork rinds
Carrots
Fruits
Celery wrapped in air dried ham
Beef jerky
Sausage
Some examples with dairy added:

Breakfast:
Mild full-fat fermented milk product with chopped nuts, sesame seeds and/or coconut flakes
Skinless chicken breast piece and Paleo Punch with a generous splash of cream.

Lunch:
Smoked mackerel with carrot-cabbage salad and creme fraiche dressing (fermented milk product)
Various cheeses with carrots and bell peppers

Dinner:
Filled eggplant (aubergine) with tomatoes and grated cheese
Boiled, blended vegetable soup with chicken stock and cream
Whole chicken with tzatziki, broccoli and oven baked red onions

Dessert
Fresh strawberries with whipped cream
Paleo punch folded into whipped cream and frozen to a semi-hard ice cream

If you CNS isn’t “hot” you will never lift optimally. Simple as that. Your CNS is what allows you to send strong signal to the muscle fiber motor units telling them to “fire”.

I can tell as soon as I load the first 45 where my CNS is at THAT moment. What I can’t predict is how much it will “wake up” by the time I am lifting heavy. Here are some important things to know.

1. Leg day, if you are using heavy weights, TENDS to take care of itself. After doing 135 x 10, 225 x 10, 315 x 5, 365 x 3 405 x 1, and then singles to wherever you are going, most people have CNS capacity. If you are only squatting 225 and it just takes a few sets to get there, you may still be pretty cold.
2. Upper body is the big loser when CNS isn’t awake. As the perfect example, most guys “chest days” start with bench press. Using 15% of your musculature doesn’t warm-up CNS. Guys constantly struggle to lift big on that first all important movement, only to find they always suck at it. Then all the rest of their lifts go up.

Doing an unassociated movement such as heavy abs or calf work before the workout, or better yet, 4-10 minutes of HIIT cardio solves this problem for a LOT of people.

IA
www.ironaddicts.com/forum

With the marathon just gone a few days ago there is no shortage of participants feeling totally exhausted and run down from the excessive aerobic work leading up to and including the marathon.

Even the super fit athletes that compete in Ironman and triathlons suffer from blown adrenal glands and out of whack hormones leading some women to stop menstruating. Tales of heart arrhythmias and sickness are abound.

Yes aerobic exercise is good for you, burning calories and strengthening the heart and cardiovascular system but too much is definitely a bad thing leading to muscle loss, illness and messed hormones.

Our ancestors certainly didn’t run at 70% of their vo2 max for 30-45 minutes. That kind of activity can wear you out, lower your testerone and increase your cortisol (stress hormone). This will force your body to lose muscle mass and hold onto that stubborn hard to shift fat. Making you lighter but look even worse than before.

Compare how a marathon runner that looks skinny, gaunt and generally small but not lean to a 100/200m sprinter that have plenty of lean muscle and not a bit of fat on them.

Most people train in the aerobic zone when they do their cardio, constant speed at about 70-85% Max Heart Rate. Not hard enough to improve nor easy enough to recover from.

So what cardio is best for fat loss?

We should follow activities that replicate actions that are pre programmed into our genes from out hunter-gatherer ancestors;sprinting or any other high intensity short bouts (to catch or escape from animals) or striding (tracking game or gathering food), which would include fast walking, hiking, light cycling. Basically anything low intensity long duration cardio.

What do I personally recommend?
Start off with low intensity cardio for long duration, increase the frequency and duration and then throw in some high intensity intervals as your recovery increases. Try to stick to lower impact exercises such as walking, swimming, cycling.

Limit yourself to a max of 3 HIIT sessions a week and preferably on the days you don’t do weights (which everyone should do, I will explain in a future article) again stick to low impact exercises if you can so swimming, sled dragging, tyre flips, rower, x trainer, kettlebells and so on.

Low intensity cardio for 30-60 mins can be done every day even just a brisk walk it all adds up.

High intensity intervals (really maximise time and burn the most calories post exercise and have the greatest effect on metabolism) going all out for 20-40 seconds followed by 2-3 mins rest for a total of 10-20 mins

So a perfect week will include a combination of resistance exercise, low intensity long duration cardio and high intensity intervals.

Feel free to post your questions and comments below.

Shane Haron
www.realresultspt.com
07763657864