Tag Archives: fat

Don’t trust your scales – why you should be focusing on reducing your visceral fat, not your weight

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don'ttrustthescalesBy Andy Kay, Training Manager at British Military Fitness 

If you’ve been watching your scales to see if your exercise regime is paying off, you might be wasting your time. New research has found that doing between two and four months of endurance training can cause either no, or very minimal, reduction in body weight, with participants in a study losing only between zero and 4kg of weight.[1]

Does this mean you should throw in the towel and swap evenings working up a sweat for nights on the couch? No! The same researchers studied the reduction in visceral fat, and found that after two to six months it was markedly reduced, with participants who had lost no weight, having reducing their visceral fat by 6%.

So, what is visceral fat?

Visceral body fat is what is created when the body stores excess calories as fat cells around your organs. You might not always be able to see it on the outside but excess visceral fat is bad news, being known as a risk factor for coronary heart disease and diabetes, as well as being linked to a number of different cancers and even Alzheimer’s disease.

This is because an excess of visceral body fat can interfere with liver function and can disrupt your organs’ normal function. This can lead to an increase in cholesterol, particularly bad cholesterol, as well as increased insulin resistance, which can lead to type 2 diabetes.

How much is too much?

It can be hard to identify if you have too much visceral body fat, but the World Health Organization recommends that a waist to hip ratio higher than 0.9 for men and 0.85 for women is high risk. Divide the circumference of your waist by the circumference of your hips to work this out.

What can you do about it?

As the researchers found, exercise is highly effective in reducing this type of fat, even if it has little effect on weight, with every 1% reduction in body weight associated with a 3% reduction in visceral body fat. Steady state cardio such as running, cycling and swimming, as well as exercise classes based on high intensity interval training such as BMF, are highly effective in reducing fat and helping people to get fitter. Exercise two to four times a week to gain the benefits, and ensure you are leading an active lifestyle the rest of the time, with more time spent walking and less spent sitting down.

What are the first steps to reducing visceral fat?

If you have a high waist to hip ratio and want to reduce your visceral body fat the first step is to get active and start exercising. From there, the focus should be on limiting portion sizes and making sensible choices when it comes to nutrition. Swap sugary and salty snacks in favour of complex carbohydrates, protein and vegetables and try to prepare as much of your own food as possible.

For more information, please visit: www.britishmilitaryfitness.com or to sign up to a free British Military Fitness trial go to: https://www.britmilfit.com/try-bmf-for-free/

[1] http://onlinelibrary.wiley.com/doi/10.1111/obr.12406/abstract

 

 

 

Tone Tee Review

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A revolutionary new body toning fit wear specifically engineered for men, which shapes, sucks and slims. Male shape-wear has traditionally always been unappealing, bulky & unattractive, not to mention embarrassing.

tone tee review

Tone Tee’s super-slimming secret is its specially-designed 360 degree Tone Technology – precision core stabilising compression panels which target key problem areas for men, such as love handles, beer bellies, back fat and sagging pecs, leaving nothing behind but a smooth and sleek silhouette. With athletic design, special built-in temperature control breathe-in-technology. But does it work? We got a writer to test it out. This is what they said:

“This is comfortable. It was weird when I first put it on as it is ridged. It works in a similar way to spanx, smoothing things out and giving a better silhouette. It does smooth things out and the fabric feels nice. It works on paunches and moobs but won’t make you look stones lighter than you are. Still impressed though.”

RRP: £19:99 for two Tees Stockist: www.highstreettv.com and here.

 

toneteeWill you be trying it?

 

3 Simple (and some) Steps to Fat Loss

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3 Steps (and some) to successfully lose body fat

Hi everyone

I hope you are all doing well and have been enjoying the sun and rain. I see a lot of people are counting down the weeks until summer and are starting to “Workout” to get in shape for summer.

Thats great. I am really glad to see people focusing on addressing any health and fitness issues they have now summer is on its way. And when its all over we can revert back and binge until next year and do it all again, a mad dash of counting down the weeks. Stepping on the scales. Being horrified if we don’t just make it this year or realising we are getting a year older and the quick fixes just aren’t so quick anymore.

OOHHHHH wait wait wait, there is something else we could all do instead.
What is it I hear you scream, tell us now……well its this.

Are you ready?
Here we go……ITS…..

Behave all year round….BOOM shock horror people.

Now Im not saying go crazy fitness fanatic all the time snapping at your friends because they do not follow the new road you are traveling and munching on exactly the same new food you are. Working out everyday for a year. Only eat low calorie (AAAAGGGGGHHHHH) labelled food (you should never eat this crap anyway) and step on the scales every night.

No I am not saying that but what I am saying is so very simple you will kick yourself….or someone else, yes do that, kick someone else.

No what I am saying is with 3 (and some) very simple changes we can make a lot of difference to someone who may be finding it very difficult to do anything at all.

It really is simple and I dare you to try it…..double dare you and see what happens.

OH and again this post and tips are inspired by Strength Coach Dan John danjohn.net

So what do I mean when I say (and some)

Well the 3 steps are not so simple, I mean they are and they are not.
You cant just do the 3 steps and expect great results from them to happen immediately.

The level of commitment differs for everyone, time is ongoing and results may take longer than you wish….but for a true positive lifestyle change I’m sorry but it doesn’t happen just over night.
NO NO NO it does not and anyone who tells you, Lose…..in…. weeks, is in the words of CT Fletcher is a MOTHER F**KING LIAR. FACT.
Thanks CT.

You may not have liked hearing that but its true. So for next years plan of 6 weeks to beach body….please plan a bit further ahead.

Also another huge point of the (And Some) is accountability. This really is the hardest part. Harder than any workout you will do, any foods you will give up and harder than setting the clock earlier by 30 mins to move.

Its the reason so many people are unable to follow on to their goals and instead they quit.

Set backs may happen. Things will seem like they are not going anywhere and people will try to pull you away from the new simple rules you have set but you have to stick with the choice you made.
Otherwise you have no right to complain.

Again as Dan said…..The Goal is to keep the Goal the Goal.
Do not detour. Do not change or add some crazy stuff that has no meaning. Do not follow no crazy which craft (Herbalife ect).
Stick to your guns baby and show me the gun show.

You are accountable for your own results, not me or him or them but you you YOU DAMMIT.

After accountably comes honesty.
Be honest with yourself. Did you do things to the best of your ability? Did you follow the dam instructions? Did you have a sneaky piece of pie or skip that workout?
Be honest with yourself….be honest with me. Please

And another thing is…..keep it simple.
Gimmicks, gadgets, pills and super drinks do not work.
In the age of gladiatorial combatants, to 1970’s bodybuilders to modern day soldiers.
Its all followed the simple rules. Train right eat right move right.

No this or that from the late night shopping channel.
No less this or that and fancy name on food labels.
No upside down intensity training program.

Its as simple as me and thats saying something.

So here we go

Step 1 is simple….Drink 2 Glasses of Water a day.
Thats it. I say again drink 2 glasses of water a day.

You wont believe how many do not or cannot even do this yet will do some other crazy stuff.
Just drink two glasses of water a day….for how long? well here comes the accountability, honestly and time scale.
For as long as you needed or are able to keep the goal the goal.
Yes its simple. see if you can do it before midday, you don’t have too but its something to plan for.
Dam if you need to set an alarm on your phone to go off once or twice saying….DRINK WATER.

Honestly guys if you cannot do this then dam…good luck to you.

Oh and I don’t mean only two glasses…hell drink more but for a hell of a lot of people its enough to just do 2 so that is the first simple goal.

Step 2 is….move more, move better, hell get your ass on the floor.

People our bodies are amazing things and where designed to do amazing things and our minds are amazing things but our minds have made our bodies lazy.
They have fond ways for us to short-cut ourselves.
Remotes, escalators, little scooters with engines on them….dam them all.

Use your body as much as you can. Walk up that small flight of stairs or go up 2 flights in the office before catching the elevator.
Get rid of the remote and get up and turn the TV off/on (off) and sit on the floor more.
Learn to use your amazing body as it should be used, get up and get down. Reach and stretch for things. Roll over and rock back.
The more you can use your body the better you become at moving it the more efficient you will be able to burn fat….boom simple next step.

Step 3 is…….Lets agree
That we should avoid…..or at least cut down (massively) on
Sugar
Cardboard Carbs-made in a factory
Frankenstein fats-made in a factory
Eat your colourful Veggies-and a big mix of green, red, yellow
DRINK TWO GLASSES OF WATER.

Think of it like this….EAT LIKE AN ADULT
If you find this hard then try the Alpo-Dog Food Diet.

Basically invite a load of friends around and explain to them your goal. Tell them if you do not fulfil the goal, you quit, cheat or whatever then you will eat the can of dog food.

And every time you feel like quitting, open the can and have a sniff…..BOOM back on track.

People its that simple to start on the road to fat loss.
You just need to start it and stick to it. Remember you are accountable…..not me.

 

For more tips, help, bogs, rants and information on personal coaching please visit my website here at Kettlebell Strength 

Facebook/kettlebellstrength

twitter @KB_strength

Stay strong people.

 

KB-stamps_transparent_bkgrnd1

 

Vogue Says Women Are Allowed To Have Breasts This Season

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Women of the world rejoice! Vogue says we are allowed to have breasts! Yes, you got it, breasts are in this season. What we are supposed to do next season is anyones guess but lets not be ungrateful. A man can have a penis all year but breasts are, y’know, inconvenient. Just ask Fashion Designer Marios Schwab who told Tatler “I’m not a big fan of breasts. They’re a challenging constructional point.” Well, Mario, how about not designing for women then, because you know who don’t have breasts? Men.

Catherine Balavage

Vogue says in this article titled Return of The Bosom: “So if boobs are not yet an out-and-out fashion trend, they are becoming a frequent exception to the rule.” Should someone make fashion know that women’s breasts aren’t detachable? Maybe a post-it note or something? This piece clearly shows that Kate Upton is a feminist icon. Yes, you can model and be a female role model. She was deemed “too obvious” for fashion. Now some fashionistas grind their teeth every time she is featured on the cover of Vogue, as she is this month.

Vogue goes on to say: ‘Men love boobs – that’s a well-documented story we needn’t explore here. But for women, as is true for fashion, the relationship is more complicated. In short, breasts are difficult to dress. During couture week, Jourdan Dunn exclaimed on Twitter, “Ahahahahahahha I just got cancelled from Dior because of my boobs!” But, she reasoned, “I’m normally told I’m cancelled because I’m ‘coloured’ so being cancelled because of my boobs is a minor : )”‘

 

Wow. Breasts may be difficult to dress, but only because designers are so bad at accommodating them. I mean, what’s next? Hips, arms, thighs? If you can’t make women’s clothes with breasts in mind, you are clearly an untalented idiot. Something Sarah Millican wrote an amazing essay on after being trolled after the BAFTA awards.

 

In my other life as an actor, my breasts have lead to the most amusing moments in my career. I didn’t develop breasts until I was in my twenties but when they came they didn’t hold back:  my size now is 32DD. Which makes costume designers hate you. When I was a UK size 4/6 (I am now a size 8), wardrobe loved me, but when I developed breasts I would stand in the middle of the room while various costume people asked each other, ‘What are we supposed to do with those?’ The answer was usually gaffa tape them down. I am so thankful I am a strong person and that was done to me rather than someone else. I can look at it with amusement, other, emotionally fragile or vulnerable, women could possibly have developed an eating disorder. I have spent a lot of time being dressed up like a boy for parts. I have no idea why. Just hire a fricking boy if that’s what you want.

 

In fact I am rather sick of fashion expecting women to make their bodies fit the dress, rather than the other way around. Even the thinnest woman has curves, only boys are drawn in a truly straight line. We are not ornaments or hangers. In what other aspect of our lives do we pay money for something that isn’t made to suit us and our lifestyles? Instead we are expected to diet our entire lives just for the joy of wearing clothes designed by people who obviously hate the female form, and don’t even lie about it. Yet, still we punish ourselves.

 

Of course not all designers are like this. Valentino clearly loves women. As does Roberto Cavalli. Dolce & Gabbana say in the same Vogue article: “We always try to create clothes that enhance a woman’s curves. We like to think that a Dolce & Gabbana girl wants to be very feminine, sensual, strong and fierce of her body.” So let’s take a stance in the only way that really gets things done: with our money. Any designer who hates women’s bodies should not have a penny of a women’s money.

Whilst researching this piece I came across this article Hadley Freeman wrote on this subject. Check it out here and this website, a body gallery of how women really look, was interesting too.

 

What do you think?

 

 

Alyssa Milano Accepts Jay Mohr Apology For Fat Shaming Her

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alyssa milano fat-shaming classy tweet

 

After a classy reply when Jay Mohr fat-shamed her, Alyssa Milano has now accepted his apology; Jay Mohr said in a radio interview in December 2013: “She was one of the presenters.. She’s very tiny. In height. It seems like she had a baby and said, ‘I don’t really give a s**t.’ I read it on her gut.”

He then mocked her for wearing spanks, saying:

“Somebody sat in the director’s chair and was not wearing Spanx and I was like, ‘Jesus Christ.’”

Alyssa tweeted:

 

After his apology Alyssa tweeted, “Thank you. Apology accepted (She grunts while aggressively yet cautiously prying off her head-to-toe Spanx). #PassTheCookies”

Jay wrote this apology on his blog:

“Knowing that Alyssa, as well as her family, friends, fans, and especially her husband, heard things that were hurtful from my mouth crushed me. Sometimes comedians go too far. I went too far. I cannot change what I said, but I can assure you that my heart is broken that I hurt her. I am very sorry.”

Alyssa is currently hosting Project Runway.

Snog South Kensington | Food Review

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I was late to the snog party. They have been around for a while and I always wanted to get one. I shouldn’t have left it so long as they are delicious. They are also organic, made with British ingredients, have no fat, no artificial ingredients and they are low in calories. They taste amazing and the only low points is how long it takes to choose which one you want and the price. They are also low GI as they are sweetened with agave nectar.

You pick a frozen yogurt flavour; strawberry, chocolate or natural. You then choose a topping and there is a lot to choose from; oreo cookies, blueberry and marshmallows are what we had on our chocolate and strawberry yogurts, but you could also have almond, raspberry, (white and milk) chocolate, banana, mango, granola….

They are healthy and delcious, I loved Snog and will be going back.

snog, yogurt, frozer, south kensington, review,
Price: Over £10 for two yogurts? High. To be fair, prices vary, you could get a small one or a large one with only one topping. The above is a medium with two toppings, and a large with one. Prices start at £2.85 and depend on how many toppings you go for and whether you think someone might want to share your Snog.
Address: 32 Thurloe Pl, London, Greater London SW7 2HQ
Phone:020 7584 4926

Margarine and health, removing the confusion on dietary needs

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A big, fat confusion

We all need fat in our diet, but knowing which types can often be confusing.

The Fat Information Service (FIS) is supported by a group of expert dietitians, nutritionists, lipid experts and GPs to give the low down on the role of fats and oils in our daily diets. It aims to offer clear information to help identify good fats from bad fats and to support informed dietary choices needed for good health.

The following e-feature bulletin from FIS explains why findings published this week regarding the changing trends in the UK’s fat consumption are both concerning and potentially life-threatening.

Get to know your fats

Dietary fats are classified by their chemical composition, and can be either saturated (as found in animal products such as butter) or unsaturated (found in vegetable-based products such as spreads and  margarine).

When choosing fats, we are advised to choose unsaturated fats over saturated fats, as part of a healthy diet and lifestyle[1]. This is because clinical research clearly illustrates that risk of developing heart disease is reduced when saturated fats are replaced with unsaturated fats[2].

Sorting fact from fiction

A worrying new report suggests that Britons are increasingly shunning evidence-based advice and are choosing butter over spreads and margarine, believing it to represent a purer, more natural alternative.

Commenting on these findings, nutritionist Dr Emma Derbyshire from the Fat information Service (FIS) says: “Consumers should not be concerned about the notion of margarines and spreads being ‘highly processed’ or ‘packed full of additives’.

 

“The primary ingredients in margarine include vegetable or plant seed oils, water, milk and salt; all of which are naturally sourced.

 

“Processing of spreads is necessary to ensure that the natural oils are combined with other ingredients to develop a smooth consistency for spreading. The only additional step used in making margarine compared to the production of butter is the initial process of extracting the oil from seeds.

“Although spreads do contain additives, many of the colours used are natural and vitamins A and D are added by law. And whilst they contain preservatives, their use is strictly controlled and regularly reviewed to ensure they are entirely safe in the quantities consumed.

“The bottom line is that margarines, when consumed in moderation, represent a healthy, natural choice for consumers”.

Dangerous consequences

 

So what consequences might these unfounded myths regarding spreads and margarine have on the UK population if they remain unaddressed?

 

Sara Stanner adds: “With heart disease already the UK’s biggest killer[3], the recent surge in butter sales is worrying news for the health of the UK population.

 

“More than  half of the fat found in butter is saturated fat.  Scientists agree that a high dietary intake of saturated fat raises the level of total and bad cholesterol in the blood, which increases the risk of heart disease.

 

“In contrast, spreads made with vegetable oils contain less saturates and a higher proportion of heart-healthy polyunsaturated fats, which help reduce cholesterol levels when substituted for saturated fat.

 

 

“At the end of the day our food choices are driven by what we enjoy, but consumers who prefer the taste of butter should be advised to use it sparingly and opt for vegetable oil blends where possible, in order to maintain good health. ”





Fat Information Service tips 


 


As in all aspects of a healthy diet, balance is key and dietary fats are no exception. While unsaturated fats (such as monounsaturated and polyunsaturated fats) offer significant health benefits, getting too much of any type of fat can be damaging to your health.


 


Whilst it’s not desirable to increase the total fat content of the diet by simply adding them to your diet, replacing saturated fats with polyunsaturated fats and monounsaturated fats will help you achieve a better balance for your heart and overall health (along with a healthy diet and lifestyle).


These tips will help show you how:


ü  Switch to lower-fat dairy products, like reduced-fat cheese, low fat yogurts, and skimmed or semi-skimmed milk to reduce your intake of saturated fats.


 


ü  Swap butter for small amounts of spread or margarine as this can help reduce your saturated fat intake. Spreads are also fortified with other vitamins and can help supplement your diet with key nutrients. Additionally, spreads made from seed oils contain essential fats, omega 3 & 6; these are fats that your body cannot make and you thus have to take in via your diet.


 


ü  Choose lean cuts of meat, poultry or oily fish rather than fatty or processed meat products. Make sure you trim any excess fat and remove the skin from chicken or turkey before cooking.

					

		
		
	


				
					
	

		

						
Taking the Big Fat Problem Out of Recipes

			
						

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Fresh_meatNew study prompts the Fat Information Service (FIS) to introduce 10 ‘recipe rules’ to reduce saturated fat content when following your favourite recipes. 


A recent UK study[1] analysed 904 recipes developed by celebrity chefs and discovered over three quarters (87%) contained high levels of undesirable nutrients, particularly saturated fats. Eating too much of this type of fat contributes to heart disease and obesity.


Prompted by the new findings, along with evidence indicating that the UK currently consume 20% more saturated fat than is recommended, FIS experts have developed 10 easy to follow rules that can be applied to any recipe to help make it healthier by reducing the saturated fat content.


The new initiative by FIS aims to encourage the nation to get ‘recipe savvy’ by helping them recognise how to make their favourite home-cooked meals healthier without compromising on taste. For example, simply swapping butter for a vegetable oil based spread or replacing cream with low fat yogurt can significantly reduce the saturated fat content of a recipe.  In addition, FIS are also reminding people of the importance of comparing food labels and selecting products that are lower in saturated fat as another simple way to boost their heart health.


Dr Emma Derbyshire, nutritionist and independent advisor to FIS, comments, “Celebrity chefs are great for inspiring people to cook fresh meals and try different types of foods. The problem is that their recipes are generally far too high in saturated fat and calories to be eaten regularly, making them better suited for treats and special occasions.


“The ‘recipe rules’ developed by the Fat Information Service aim to address this by introducing simple changes that people can make to any type of recipe to make it healthier and allow them to include it as part of their regular diet.


“These simple steps to cut down on the amount of saturated fat, such as adapting recipes by swapping less healthy ingredients with lower sat fat ones, and using healthier cooking methods, could potentially save thousands of lives and years of living with heart disease.”


The Recipe Rules:


1.                  If the recipe includes cream, replace with lower fat fromage frais, natural yoghurt or crème fraiche


2.                  Swap whole milk for semi skimmed or skimmed milk


3.                  If you are using cheese to flavour a dish or a sauce, opt for a strong tasting cheese and use a smaller amount of it. Alternatively, try a reduced fat version


4.                  Swap butter for vegetable oil based spreads or margarine


5.                  Use unsaturated oils such as olive, sunflower or rapeseed oils instead of butter, lard or ghee


6.                  Wherever possible grill meat and poultry instead of frying it and cut off any visible fat or skin before cooking


7.                  Use a non stick pan to avoid adding extra fat when cooking


8.                  Add less meat to stews and casseroles and replace with pulses and extra vegetables instead


9.                  When making a pie opt for just one crust – either a lid or a base – as pastry is high in saturated fat  – (also try to make pastry with


Vegetable oil based spreads or margarine instead of butter)


10.              Grill, bake, poach or steam rather than frying and roasting


[1] Food and Public Health journal, April 2013.