Nutritional Advice

In my opinion, exercise drives eating patterns and habits. Once you develop a well structured weekly exercise routine, good eating habits will follow.

The basic equation to losing weight is to create a “Calorie Deficit”, in other words burn more calories in the day than you eat! this is overlayed by the fact that the body utilises the food we eat more effectively at certain times of the day.. (Breakfast and Lunch). When we eat late at night our body doesnt get to use the food we eat, so it stores as body fat.. especially starchy foods like Pasta and Potatoes. Protein in the way of meats are a far better option for dinner, as they help replenish the muscle and don’t store as body fat as easily (but again avoid eating too much too late at night).

Also note that Hydration during and after exercise is very important for proper muscle recovery. Lack of water whilst exercising will lower our performance and results.. Sports drinks can be useful to help support the body through harder endurance workouts (supplying trace elements like sodium to help prevent cramping etc).. just be selective with your sports drink, as many are too sweet in my opinion.

Dieting is known to provide only short term results and lead to a “YO-YO” effect.. as diets actually slow down your metabolism, and this leads to body fat storing at a faster rate! especially once you stop your diet plan and eat normally again.

Eating less carbohydrate foods, like Pasta and Potatoes, at night time does help prevent the body storing more body fat. It is far better to eat these food types in the middle of the day to “Fuel” the body. At Night Meats (protein) and salad and vegetables are a far better option. In addition to this Vitamin C, Magnesium and Calcium help muscle repair, as do Branch Chain Amino-Acids.

Diets don’t last forever.. but regular exercise will result to a stable body weight and a more shapely toned body.

A good saying, relating to eating patterns, is.. “Eat like a King a breakfast, a Prince at Lunchtime and a Pauper at Dinner”.

There are some basic eating habits that help decrease the chance of body fat storing, these are detailed below in the “Chrono-Nutrition” concept.

Nutrition and Burning Fat

The Key to losing fat?

Only endurance sports will burn fat as well as energy, as sustained effort eats into your body’s reserves.

Moderate exercise over a longer period of time produces energy, while the body uses up oxygen

and glucose, and expels carbon dioxide. The main advantage to longer sessions, is that after around 30

or 40 minutes, the body starts to eat into its fat reserves for energy, which is when you start losing weight.

Chrono-Nutrition

Chrono-nutrition is all about respecting our biorhythms and feeding ourselves according to our bodies’

production of enzymes and hormones. This means that in the mornings, our bodies produce lipases,

greedy enzymes which eat up fats.

breakfast

So you need to replenish your fat stores at breakfast time, but don’t go overboard!

Forget the fry-up and go for a German breakfast of 70g bread, with about 100g cheese.

midday + afternoon

At midday, protease and amylase enzymes are released, to process proteins, sugars and starches,

which is why it makes sense to choose lean meat and carbohydrates at lunchtime.

Your mid-afternoon slump is also biologically programmed. Scientists have identified a sugar craving

around this time, for which they recommend sugar and animal fat, revolutionary news which will be music

to the ears of chocolate lovers everywhere.

dinner

At the end of the day you will find your body winding down, and producing less digestive enzymes,

so a light evening meal of fish and green vegetables is perfect.