DIETING WHILE OUT OF ROUTINE By Anthony Noud

DIETING WHILE OUT OF ROUTINE By Anthony Noud

I have always been bamboozled by clients with the best of intentions that find it near impossible to plan their meals and exercise around their life schedules. Frequently I read food diaries, or hear feedback from people complaining that they can eat really well during the week, but undo all of their good work over the weekend. Or similarly, can stick to the diet plan when in their daily routine, but come a work trip or holiday and it all falls apart…

So along comes a super busy weekend full of social events, a work trip or possibly a super exciting holiday, and unless turning up to a first date or business dinner holding your wiggles lunch box containing carrot sticks and tuna is your idea of creating a good impression, then sticking to your regular diet simply ISNT an option…So what do you do?

Option A: Close your eyes and whole heartedly pray to the denim Gods that you get out of this weekend still fitting into your jeans? I think not.

There is no whimsical or magical answer, “cheat” or “treat” meals are called this for a reason. From chocolate to cocktails to creamy carbonara, they are generally high in calories and low in nutritional value.  It goes without saying that eating clean 100% of the time gets incredible results, however this is unrealistic for most people. Don’t lose all hope though as there are certain things you can do when circumstances are beyond your control.

• Think ahead! This may sound obvious but how many times have you been stuck at a party, social event or work function STARVING with no option but to purchase food from the next takeaway place you see?
• Pack healthy snack options where possible. One of the leanest girls I know always carries a tin of tuna in her handbag for such occasions.  Nuts, fruit and rice crackers are also handy as snack options- place portions in a snap lock bag and carry with you     
• Time your meals- eat just before you leave, and have a plan for all meals while out.

It can be extremely tempting to eat everything in sight at restaurants but remember; eating food you didn’t prepare yourself is leaving you at the mercy of the chef, even the healthiest sounding restaurant meals often contain many hidden calories. Ponder these ideas next time you dine out:

•     Most restaurants have online versions of their menus, consider your options before you go- lets face it no matter how much knowledge you have regarding healthy eating, visiting an all you can eat cheese and wine extravaganza will have you coming off second best, guaranteed.
• -    Never arrive hungry- hungry people make poor ordering decisions
• -    Don’t be fooled! Pay particular attention to menu descriptions and the way meals are cooked- although   “au gratin lean chicken breast with creamy zucchini and assorted greens” may sound healthy, it is actually secret masterchef code for “chicken drenched in bread crumbs, butter, cheese and oil with greens swimming in a high fat, high sodium sauce. If possible, avoid meals labeled- alfredo, deep fried, basted, battered, creamy, crispy or au gratin. Instead opt for things that have been grilled, broiled, baked, boiled or steamed.
• -    Many nutritionists suggest you order an entrée instead of a main course, this is fine as long as you will feel satiated. It’s no good if you eat your entrée then get McDonalds on the way home because you are still hungry.
• -    If unsure….ASK!!
• -    Ask for dressings and sauces to be served on the side, I often ask restaurants for variations of particular set menus, (eg; lean meat with baked potato or salad no sauces) with staff more than happy to help- particularly if you mention you are on a “special” or even “medical” diet ;-)
• -    Ask yourself, would you prepare and eat this meal if you were at home.  If you would normally avoid the types of food or ingredients in the meal, or the way the meal is cooked, chances are there is a good reason as to why!  So, why are you even considering ordering it whilst you are out?
• -    Don’t let others order for, or influence your decision (they may not care about their health…but YOU do!) tip- order first! (cant be swayed then)
•      Avoid excessive nibblys, entrees or breads
• -    Drink water not soft drink (try sparkling water or add lime/lemon to add a dash of schmickness)
• -    Inform your dining companion/s of your diet and efforts- this will avoid coming off strangely to business associates. Friends and family may make fun of your new habits at first, but I guarantee in time they will all ask for your advice regarding your new body!
• -    Savor your food rather than stuff yourself. By eating a little of the food you really love, keeps you from feeling deprived leaving you more likely to resume eating well from your next meal.
• -    Take your time, put your knife and fork down between mouthfuls, engage in intelligent conversation covering a broad range of topics steering clear of politics and religion whilst allowing your food to digest (whoops that was planned for my guide to etiquette J)
• -    Avoid alcohol if possible (consuming alcohol stops ALL fat burning immediately and will ensure your meal is stored as fat) a total no brainer when trying to lose weight.
• -    Share (or skip) dessert – order fruits like berries or have low fat tea/coffee instead.
• -    Don’t eat anything you don’t like! Similarly you don’t have to finish everything on your plate! Forget the starving kids in Africa- make a monthly donation, sponsor a child, do some volunteer work that will actually make a difference! - Your leftovers in a restaurant bin isn’t helping stop world hunger. Take a doggy bag if you must; just make sure the dog (and not you) eats it!
• -    Lower your calories for that day, this will not balance it out, but will lower total calories consumed for the day. Eat smaller portions at all meals, or eat lighter options. NOTE: Don’t skip meals as this may lead to overeating

With restaurants covered, another difficult dieting situation is travelling. I often find clients who travel a lot for work (up to several times a week) find it difficult to adhere to a set diet.  This can make dieting tricky, with flight stopovers and delays, little or no choice in location or accommodation and baggage restrictions tied in to extremely busy schedules.  Sometimes it may seem as though your only options are a suspicious looking stew served by a lady named Butch, or the dreaded service station/convenience store hotdog that’s comes with bonus food poisoning at no extra cost.

All hope is not lost, try some of these ideas the next time you travel:

• -    Always pack the next scheduled meal, having a meal prepared to eat upon your arrival will guarantee a decent meal while giving you time to source your next one (sounds very Bear Grylls like doesn’t it?)
• -    Find the nearest supermarket or if you must, 24hr convenience store and purchase items as close to your regular diet as possible.
• -    Consider your cooking options, do you have a microwave, fridge etc? (tuna, salmon rice cakes, wraps, bread, fresh fruit, oats, longlife skim milk etc can be stored without refrigeration if need be)
• -    Don’t forget snap lock bags and storage/takeaway containers and cutlery
• -    Opt for cold cuts eg; lean turkey breast and pre- prepare lunches and snacks. Conferences and business meetings are often catered for with high calorie, unhealthy foods. Avoid temptation and pack your own!
• -    If practical or travelling regularly, consider purchasing a small electric grill (George foreman style) This way you can grill lean meats and veg anywhere you have power!
• -    Make sure you drink plenty of water! Constantly drinking water will keep you well hydrated and feeling fuller; helping to avoid the high calorie foods on offer at many business functions
• -    Eat before flights, or call the airline 24hrs beforehand to arrange a “medical requirement” meal
• -    Petrol stations are for petrol- NOT FOOD! If you must, try a protein bar, or nut bar (carman’s or similar) always read the label checking carbs, fats, and sugar content.

-       

Now onto holiday eating, surely this is a time when you can relax and let your hair down? Well yes, holidays time is certainly a time to spoil yourself, indulge a little and let your hair down, however follow these tips to ensure you don’t come home with any “excess baggage” so to speak:

• -    If you know you are going to be eating out for dinner, limit your calories throughout the day by cutting back on extras such as sauces, fruit, switch to low fat dairy options, sugar etc
• -    Pack your own bowl, spoon and nutritious breakfast cereal- always have a nutritious breakfast
• -    Limit yourself to one treat or treat meal per day with all other meals lean and clean
• -    Unless you like to test your willpower then avoid the buffet.
• -    Steer clear of all juices, soft drinks and holiday snacks such as afternoon ice cream, lollies etc.
• -    Fire up the barbecue and enjoy fresh lean meat and seafood with salads
• -    Seeing as you have the time, experiment with some new healthy recipes! (there are literally hundreds of healthy low calorie cookbooks available these days)
• -    When drinking alcohol avoid high sugar drinks like pre mixed cans etc, instead go for spirits on the rocks or with soda water and lime.
• -    Like restaurants, eat before holiday parties so you can avoid giving into unhealthy appetizers or arrive at mealtime to avoid them altogether
• -    Keep up or modify your exercise program- try something new, adventure sports, beach walks/runs, swimming, skiing, rock climbing the options are endless!
• -    An old favourite because it cuts many unwanted calories is “trim the trimmings”- go easy adding sauces, dressings, nuts, cream, gravy, butter etc.
• -    Aim to leave parties feeling satisfied, not stuffed

I have previously written about the importance of planning your meals with a quick how to here: http://exquisitephysiques.blogspot.com/2011/03/failing-to-plan-planning-to-fail.html In this article I insist that in order to achieve and then maintain an amazing body, you must plan and prepare your own nutritious meals, if you haven’t read it, I urge you to do so. 

This article in no way undermines my original stance.  After travelling recently I found myself ill prepared with regards to my diet and after considering what I could have done better, decided to share my thoughts with you here. Please do not cheat yourself by taking these ideas and using them as a license to eat out free of caloric and nutritional consequence, you will surely be disappointed by the results. As a general rule of thumb, YOU should prepare 90-95% of all food and drink that you consume, even more for clients dieting for rapid fat loss.

For the average person it would be unreasonable to suggest adhering to a diet so strict one could not enjoy the occasional restaurant meal with family or friends. In my opinion, cheat or treat meals can offer a psychological relief from a calorie controlled, clean diet.  When consumed sparingly and making the right choices they can also fit into your meal plan without being overly detrimental to your goals!

ENJOY YOUR FOOD GUYS, and remember; after a cheat meal, holiday or business trip- get back onto your eating plan immediately!

For meal plans tailored to your body type that actually work, exercise and weights programs that will transform your body or 1 on 1 physique coaching contact me here: anthony@purehealthclubs.com.au

Motivation for long term weight loss - by Anthony Noud

I first started exercising and dieting as a means to an end- I wanted a better body, simple as that. I was externally motivated by wanting to look and feel good (and others to notice it) as my sole reason for change. After many attempts wishing, hoping and waiting for it to magically happen I resigned myself to the idea that maybe this exercising and eating right business was simply what I had to do. Exercise became a necessary “task” – something that needed to be completed. Eating clean and dieting was a restriction; constantly feeling like I was “missing out” on yummy food. If you can relate to exercise and diet being a chore, read on…

Even though this external motivation served its purpose in getting me off the couch and into the gym, in order to stay committed to my goals I needed to move beyond relying solely on extrinsic reasons for my training. I often see people give up in their attempts at better health and fitness for this very same reason.

External or extrinsic motivation is being motivated by external things- such as rewards, a prize, what others think, congratulations from one’s peers/trainer/partner etc. People who are externally motivated to exercise and diet often feel like they have little ability to influence the outcome of their efforts and often attribute their success or failure to chance, luck or other people.

I often notice this is the case of women placing all of their value into the number on the scales or people training for specific events such as weddings. Again and again, I see these people in the gym once or twice a day- training as if their life depended on it, seriously putting in the hard work…they may end up looking amazing for their wedding day, or reach their magical kg number on the scales, yet surprisingly they aren’t satisfied with the result, then get fed up and quit. Or they are happy with their efforts, but since reaching their external goal, subconsciously they no longer have any reason to train and the consistency begins to taper off until eventually, they fall off the wagon.

After losing about 30kg I found myself at a crossroad, I was leaner and fitter than I had set out to be, my primary goals had been met, leaving me with nothing to focus my intense efforts on. This is where I happened to find internal, intrinsic motivation to train and eat well.

Intrinsic motivation is a type of self motivation, exercising simply because you enjoy it, the feeling during or afterward, the challenge, the satisfaction of your efforts. People intrinsically motivated feel as though they are in control of, and are competent to achieve the result, holding themselves accountable regardless of the outcome.

Recently I set myself new training goals, and created my workouts with specific targets relating to strength. My entire training program was based around my ability to achieve the targets. The results were interesting to say the least. Initially I was hitting each and every target, I was stronger than I had ever been and felt more excited and motivated to exercise than ever before. This is a great example of extrinisic motivation being of benefit.

On the occasion that I wouldn’t reach my targets, even if I had completed a personal best I would leave feeling frustrated, as if I had completed a failed workout, even though I had just performed better than ever before!  Over a couple of months, it became apparent to me that because I had concentrated all of my efforts toward chasing these external goals to determine my competence and progress I was no longer enjoying my training, and viewed it as a chore.

This can be related to people who are chasing a specific weight loss goal. Often people become so caught up in reaching their magical weight loss number or dress size they can no longer appreciate the journey itself. I see this regularly with clients that have lost significant weight, they are slimmer, stronger, fitter and healthier than they have ever been,  often 90% of the way there! Yet because they are still motivated solely by the number in his or her head, find no joy or sense of achievement in their journey thus far.

I had to get back to the real reasons I trained, where I exercised because I enjoy the challenge, the feeling after a hard workout, noticing the small changes in my body after continued efforts. Like a magic trick, once I let go of the need to achieve a result or reach a specific target I instantly felt better, it no longer felt like a chore…my training was fun again!

TIPS TO INCREASE INTRINSIC MOTIVATION

-                How much do you value this? (If its not at LEAST a 7 out of 10 then you probably wont get there)

-                Set realistic goals- you can’t lose 10kg in 2 weeks!!

-                Do exercise you actually enjoy!- if you hate the treadmill don’t do intervals because womens health mag said to!

-                Do exercise you are good at or feel competent doing

-                Take ownership of your program- your diet and workouts

-                Be involved- create your own plan and then discuss with a professional

-                Count the added benefits of exercise, rather than just weight loss – cardiovascular health, endorphin release, strength, wellbeing

-                Vary your program from time to time

-                Always push yourself and challenge your body- this is necessary, but don’t subject yourself to extreme, unrealistic expectations

-                Try not to compare yourself with others- use them as motivation not for comparison

-                It actually is ok if you don’t meet your specific goal this week if you are putting in 100% effort

Look at your goals, why exactly are you doing this? If it is to please your partner or your co-workers or because you are worried about what others think of you this is fine and may help get you started but rarely do these extrinsic factors provide long-term motivation for change. People motivated by external factors often feel they have little ability to control their weight, and attribute success or failure to things such as luck, chance or others-family, trainer, partner.  Be wary of using “rewards” for exercising or eating well- research suggests this undermines intrinsic motivation.

Instead look within for real reasons to change, intrinsic motivation is the type that doesn’t simply fade overnight. You are likely to be intrinsically motivated if you train because you love it! Own your goals, take responsibility for your food and exercise and partake in exercise you enjoy!

If this was of value to you, it will probably also be of value to others....please SHARE by reposting on your facebook wall, twitter page, email or follow this blog! :)

For real results contact me: anthony@purehealthclubs.com.au 

FROM FATTY TO PHYSIQUE COACH- a part of my journey by Anthony Noud

Author and Physique Coach -Anthony Noud Before and After shots
pay particular attention to the love handles and sexy man boobs

From an early age I struggled with my weight, overweight through primary and into high school and obese in my early twenties I could never seem to lose body fat and keep it off. I always dreamt of having a great body… often I would get frustrated and in a moment of inspiration I would swear to myself that the time was now, I was going to do it this time and achieve the body I wanted- like that guy in the movies, in the magazine or on the street.

Needless to say, my super intense moment of inspiration and motivation didn’t last much longer than a couple of days- I may have worked out for a week or so, ate a bit better, possibly even noticed a slight change yet mysteriously my motivation would always begin to wane, I had a social event, or got sick, felt “too sore” to train or LIFE just happened and all of a sudden it was 6 months down the track and I had come full circle- carrying more weight and feeling a little more hopeless. Sound familiar?

Recently I have overheard or read of many people “losing motivation” or “lacking willpower” to stick to, or continue their journey towards the body of their dreams. This made me take a look at my own story and wonder what is the difference between back then- when I would constantly give up, self sabotage or not even try, to now- where I feel fit and strong, can honestly say I am happy within my body and HAPPILY stick to an exercise/diet routine.

First and foremost- I had to reach the point where I was totally sick and tired of being unhappy with how I felt about my body. I knew I deserved (and always wanted) better. My reasons were purely to feel better about myself and look better, call them vain but lets get real- who doesn’t want to look better? Your reason doesn’t matter- it may be medical, to get healthy/strong for a planned pregnancy or children, to compete in any level of sport, or simply just to look amazing- it DOESN’T MATTER! Whatever it is this is YOUR inspiration, your motivation for change!

To be perfectly honest the next part of my journey is a bit of a blur, I started to exercise, almost daily and formed a habit- this was crucial, exercise HAS TO become a part of your life, if you think here “I don’t have the time to exercise”, then stop reading now and flick your browser back to facebook- undoubtedly wasting the next hour you could have spent exercising. 

At first it was really hard, I had to drag myself to the gym, I was working from plans I had found on the internet (some very helpful, and some just misleading) I just remember thinking WOW I am so sore and stiff I wasnt able to straighten my arms to drive to the gym- but going back for more anyway  (I don’t recommend this by the way J) Thoughts like- “I am so unfit, when I run I feel my entire body jiggle and its gross,” or feeling so self conscious at the gym that I would take my weights into a separate studio where nobody else could see me working out.

This was REALLY difficult, and I wish I had some special expert piece of advice to help people get through these early stages, but in my experience there simply isn’t any. You have to let go of your ego and self-consciousness, feel that fear- and DO IT ANYWAY!! By this I mean take a deep breath, walk through the door of the gym, and just get through the session NO MATTER WHAT. At times like these your newfound motivation and drive will be non existent, you either take that scary step to change your life or you don’t. This separates those who achieve their goals from those who keep dreaming about them. Harsh? Yes! But true? Definitely!

Within a month or two I was seeing small results, finding or feeling “new” muscles, getting comments from friends and family and before long it seemed that it was happening every other day. I remember clear as day the moment where I realized that I no longer owned a pair of jeans that fit me- and I was SHOCKED! IT WAS ACTUALLY WORKING! Who would have thought exercise and diet would actually work? This was great and felt amazing, I was not only reaching my physical goals, but building confidence and self esteem and had a newfound energy and passion for life…but where to from here?

To get to this point it has taken a whole lot of hard work, sweat and possibly a few tears.  You feel good about your progress so far, you have formed a new, healthier relationship with food (which is absolutely critical) and you may actually enjoy exercise (heaven forbid), but don’t let complacency creep in now.  That sense of urgency or hunger to lose weight has dissipated with the kilos…how do I stay motivated now?

Motivation DOESN’T just last! It needs to be continually sought after! One thing I notice as a constant with all of my long term successful clients is that they are constantly and consistently setting the bar higher- setting new realistic goals, trying new things, taking on new challenges- whether it be concentrating on the next 5kg, or wanting to see ab definition, run a half marathon, compete in a sportsmodel competition, make a national level sporting team or simply “do man pushups” one thing is always constant- each and everyone of them is always looking for the next goal, the next piece of motivation- the next reason to change and excel!

Write a list of goals for your health/fitness/body. Then decide how important they are to you and then write a PLAN OF ACTION, detailing each step of the way to achieving your goals.

You will NOT get the body of your dreams by simply turning up to your PT sessions. Sure, your trainer should help to motivate and push you to work harder but unless you are constantly keeping yourself focused on your goals, and staying motivated you will experience a plateau or maybe even regression of your results. Sure, we all have down days but if you constantly turn up to your session or class thinking “I hate this” “I nearly called in sick” “this is going to hurt” or “why am I doing this” then guess what?? You WILL have a SHIT session, delivering sub-standard results, ultimately reinforcing your negative outlook.

Personally, and contrary to popular thinking- I DO NOT bounce out of bed in the morning every day begging to be punished in the gym or smiling at the thought of sticking to a strict diet (well not EVERY day) - this is unrealistic and you simply CANNOT maintain this level of motivation. This is where consistency plays a part. Along with having a goal, you must also be CONSISTENT with the actions you take to make said goal a reality. Personally I think this is just as important (if not more) than the motivation itself.

Initially I set myself a bare minimum number of times I would exercise each week- this has to be realistic and in accordance with your goals.  Be consistent with your food and eating habits- make a deal with yourself that you will only eat “treat food” x times this month/week. Agree to give 110% in each and every session. When you feel tired or lazy TURN UP to your planned exercise session. Other than being incapacitated there really is no excuse good enough. If you simply cannot make a session due to commitments ensure you do a catch up session. These rules should all have a “no matter what, not negotiable” condition attached. If you are consistent in your actions, I guarantee the results will follow.

Seek new reasons for motivation constantly-cut out pictures of people you want to look like- refer to them regularly! (I have many successful clients that swear by creating a dream board and the results they deliver). Emulate the person you want to be, buy fitness magazines, learn new things to keep your program fresh, plan events such as fun runs or activities that interest you into your calendar, give yourself something to train towards- whether it’s a trek, a triathlon, a figure competition or feeling comfortable in a swimsuit next summer.

After a period of time pushing myself to achieve my redefined goals I realised I had lost all of my fat and was no longer overweight, in fact I actually looked pretty good! But what was next? This is where I noticed a shift in the source of my motivation.  I think this is what made all the difference and is a big reason as to why I now live and breathe exercise and diet.

If your motivation for training is based on external factors- pleasing your partner, family or your trainer, Or you are concerned about what others think – getting attention from the opposite sex, competing with others, needing to look better than etc, you may gain great results yet still end up feeling inadequate, or unfulfilled. I can strongly relate to feeling like this, and was baffled as to why. This is the exact opposite of how training should make you feel!

I needed to get real, take a good look at myself and the reasons why I was dedicating so much time and effort to these goals. There is no denying that it felt really nice to be complimented on my new body, and certain instances where it was oh so extremely difficult having girls ask ME for MY phone number! J  While this was great, the real fulfillment (and therefore motivation) came when I realised I was training simply because I loved it. I believe this is the real secret to long term motivation and as such I will discuss how I got to this point and how you can too in my next blog!

If you have never exercised, re-gained lost weight, at a plateau and feeling stuck in a rut or particularly if you are reading this thinking “I believe it worked for him but I could never do that” let me tell you that is RUBBISH!! For a LONG TIME I was that very person! Fat, feeling hopeless and my history told me that I could never be one of “those people”. I know how it feels and I also know that there really is no excuse! I assure you that it IS possible and will be one the best things you EVER do for yourself!

This is your call to action! If you have had enough of feeling hopeless or sick of not getting real results grab a pen and paper right now and write down your list of goals, devise a plan of how you will achieve them!  begin your new life this very second. 

If you have any questions or would like help in creating an exercise and food plan specific to your goals please do not hesitate to contact me anthony@purehealthclubs.com.au

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THE RETARDED DIET By Anthony Noud

THE RETARDED DIET By Anthony Noud.

“I just had a piece of chocolate so today is ruined, ill just eat rubbish for the rest of today and start fresh tomorrow…and come to think of it, there is no point going to the gym today now is there?”

Does this sound familiar? Have you ever done this before? Started a day with the intention of eating well and exercising, working towards your personal goals. Then for whatever reason there is a change of plan- maybe a work morning tea or you forget to bring your lunch and you eat a biscuit, a handful of chips or a slice of pizza and all of a sudden you totally forget you had a plan to stick to and it’s a free for all binge of food, drink and missed gym sessions while you swear to yourself that tomorrow will be different.  Sounds fairly logical, I mean, you might as well eat everything…makes sense to me...doesn’t it?

One day when presenting a nutrition seminar with Marina Perry-Kuhn, I heard her describe this common practice a little bit differently, it went like this: “Imagine you are driving along in your car and you have a minor accident, smashing your front headlight. While this is unfortunate and definitely wasn’t part of your plan that day, you don’t then say to yourself- “well I just smashed up my headlight, I might as well see how many other panels I can damage on my way home, in fact I might just write this baby off!”  Would it be fair to say that displaying this type of reasoning would suggest you suffer from severe mental retardation? So why then, do so many of us display this exact behavior when it comes to food and exercise!?

This is a similar cycle to the person that eats perfectly all week long then binges on all types of unhealthy foods over weekend and struggles to lose or even maintain weight.

I am going to be subtle here….WAKE UP TO YOURSELF!! Having a muffin at your work morning tea is NOT a good reason to skip gym that afternoon and treat yourself to wine and take out Thai, leaving you feeling guilty and hopeless come bedtime. IN FACT your morning tea slip up should give you all the MORE reason to get your butt into the gym and work twice as hard!

When you have that piece of chocolate or slice of cake your body doesn’t instantly go into “diet sabotage” mode, embarking on a kamikaze mission to seek and destroy each and every high calorie item in your path and then magically reset itself at midnight, allowing you to wake up and stick to your plan again. (Your body will actually work against you here in the form of cravings and energy slumps etc.) I suppose what I am saying is that there is no justifiable physiological reason to give up your plan for that day/week/month.  A slip up in your day DOES NOT automatically qualify you to restart your diet tomorrow.

When you give in to temptation and have your favourite treat, (which we ALL do!) don’t beat yourself up about it, instead enjoy it! Then continue with your plan. Eating rubbish and putting off your “strict diet” to a tomorrow that never comes will result in weight gain and unhappiness! Whereas consistently eating the right foods more often than not will help promote healthy living and weight loss, simple as that! If you cant exercise for whatever reason, plan a catch up session or work twice as long/hard next time.

Sticking to a meal/exercise plan can be hard work, particularly initially, when your mind and body are resisting change. Your mind and body are screaming at you with symptoms ranging from DOMS (the soreness in your muscles you experience after strenuous exercise) to intense sugar cravings bringing headaches, fatigue and that unexplainable urge to hold up your nearest servo in exchange for chocolatey goodness. 

There is no doubt that these periods are difficult, but try to put them into perspective, instead of whining about sugar cravings and how hard it is to give up sugar, recognize that the craving is actually a sign that your body is having withdrawals, therefore being rid of, and cleansing itself of the nasty sugars. Similarly, sore muscles are a real physical measure of how hard you are working in the gym- if you are sore it is because you worked hard enough for your body to need to repair and rebuild itself, into a stronger more efficient version.  This is extremely positive! I often find that the clients who whinge the most about sore muscles initially, are the same clients that find themselves actually missing the soreness as their fitness levels increase.

Becoming aware of your mind playing such tricks on yourself is a really big part of fixing the problem. If you eat something that isn’t a part of your plan or have a social event that prevents you from eating clean/exercising that day, observe your thinking afterwards. “So I ate too much, I might as well make the most of it and get ice cream on the way home” really? How will you feel afterwards? Guilty I bet! Thinking these thoughts is not insane, uncommon, nor is it a lack of self control, however ACTING on such thoughts is probably a good opportunity to employ some discipline and create healthier habits.

One small hiccup will NOT ruin your weight loss goal. However making poor food choices for the rest of the day and the resulting guilt and shame probably will. Break the cycle!  Think back to the car crash analogy…. Don’t let a minor hiccup turn into a disaster and ruin your whole day!!

You are never going to come across the “perfect time” to start a food and exercise plan- free of stress, social functions, family commitments and daily events that give you so many seemingly great excuses to put off and avoid tackling your health and fitness goals. Make the commitment starting RIGHT NOW to see it through to the very end, regardless of what happens today! If you don’t have a tailored food and exercise plan email me now anthony@purehealthclubs.com.au and I will share with you my expertise, guidance and support so together we will create the body of your dreams!

Spot Reduction of fat - The Facts

By Anthony Noud

How many women (and men) want less stomach fat? A lean and toned tummy clearly displaying the countless years you have spent doing sit ups, crunches, oblique twists and a million other abdominal exercises… After all, that’s how you get those abs of steel don’t you?

Also on the hit list are “tuckshop lady arms”, “bingo wings” or similar affectionate nicknames for that extra bit of fat found on the upper arm- usually around the triceps – that women seem to like to point out that it wobbles when they wave goodbye. Common sense would dictate that in order to lose weight from your arms you need to exercise your arms…to get skinnier thighs one must work lots of legs….or my personal favourite, people carrying clearly visible abdominal fat dismissing my suggestions in exchange for “working my core” or suggesting “lets do abs” because “I am happy with my legs, I want a flatter tummy so I have to do abs”.

Let’s take a look at the fat itself. Women tend to carry fat on the hips, bottom, thighs and stomach as well as on the backs of the arms. This is subcutaneous fat (underneath the skin) and is initially stored as “reproductive emergency” fat or the emergency supply of fat/energy needed for a baby to grow.. This usually results in the appearance of a “pear shaped” body.

Most men on the other hand tend to build up visceral fat, first being stored around the abdominal area. This is the fat that surrounds internal organs… ever hear of central obesity? Think heart disease and diabetes. This is visually most evident in those males with a “beer gut”- a tendency to carry excess fat around the abdomen, (often A LOT) yet remain quite lean elsewhere. This can sometimes be known as an “apple shaped” body. These are only the predominant patterns, both “apple” and “pear” can be found in both genders. I personally find myself built like a “Greek grandma” (that’s my technical term) with my body preferring to store fat around my hips, bum and thighs.

As you can see, where your fat is stored is firstly determined by your sex, but it also comes down to your genetics and hormones. I have quite often heard a friend of mine say, “this is going straight to my hips” as she eats a particularly high fat/calorie food. So how do I get it OFF my hips and gone for good I hear you ask?

Generally speaking, and in an unkind, ironic twist of nature, the place where you first notice fat arriving on your body will be the last place for it to disappear from. The only way to reduce fat from one area is to reduce TOTAL body fat.  That means that to lose the fat off your stomach, you do the exact same thing you would to lose fat from your arms…. You reduce or adjust your food intake and increase your output or do MORE effective exercise. Everyone who has ever tried to lose weight wishes there was another way around it, but there isn’t. You can’t choose where you lose your fat from, your genetics and hormones have total control here. So yes, for women your breasts will probably shrink before your bum does.

For a simple and effective approach to losing significant excess fat (9kg+), look at it as if you are peeling layers from an onion, rather than reducing fat from a targeted area of the body. You are reducing fat from the entire body as a whole, bit by bit. For every cm that comes off your bust, remember that cm also represents fat coming off your back and by doing so, you are well on the way to losing that unwanted fat from the areas on your hit list. As with all weight loss you need to be patient and stick to your exercise and food plan.

For those of you with less than 5kg’s to lose this becomes a trickier, more complicated endeavor- (and something in which i specialise). It is not uncommon for slim women to carry a fat deposit around the navel, or have a washboard stomach while still carrying extra fat on the thighs and bum. Again, we are all limited by our genetics to a certain extent but that doesn’t mean that you can’t have your very own best body.

The last few kilos (no matter on which area of the body they may reside) require a new level of expertise with regard to training intensity, diet and then a commitment to consistency in sticking to all of the above. This is where the real fun begins because once you have shed most of your unwanted fat, you now DO have some control over the shape and proportion of your body.  You can concentrate on and target specific muscle groups for a leaner and more toned look, think a firm bum that sits higher on your frame, taut and shapely arms and shoulders connected to a Décolletage fit to suit the lowest of necklines, all supported by sweeping lats (outer back muscles) creating symmetry with your hips and thighs while narrowing your waist. For men, think super ripped abs, massive boulder shoulders and chest, with equally impressive biceps and calves. All of this can be achieved through weight and resistance training. Add in a tailor made, clean diet, coupled with regular cardio to burn excess fat and you will be well on your way to having the best body you can achieve!

Although it is unfortunate that there is no secret herb or magical exercise program that will help target stubborn fat in specific unwanted, areas, all hope is not lost, continue on or begin to partake in a regular and effective exercise program, prepared and executed in conjunction with a clean, nutrient rich diet on a consistent and regular basis and you will be well on your way to your fat loss/body shape goals.

If you have found you are experiencing a plateau, a lack of motivation or are simply overwhelmed and unsure of where to start, contact me via email anthony@purehealthclubs.com.au or come see me at PURE health clubs http://www.purehealthclubs.com.au and lets get started creating your best body ever…a truly exquisite physique!

 

 

NO QUICK FIXES by Anthony Noud

It never ceases to amaze me just how often we, as humans, are looking for the quick fix, the latest and greatest form of exercise, diet, super food or supplement to help us achieve our weight loss, health and/or fitness goals overnight.  Don’t get me wrong I totally relate to this. I was once overweight and when I was first introduced to fitness, gyms and diet I was bombarded with literally hundreds of different books, ads, people, products, tips, tricks and hot topics, all of which claimed to be the holy grail in fat loss, muscle gain and shortcuts to the body of my dreams.

Only yesterday I discovered the latest in a revolutionary weight loss system. No this one didn’t have you standing on a vibrating platform whilst eating a kebab, or attaching electronic pads to your abs, nor did you have to twist on a cheap, space aged looking piece of plastic that folds up and fits under your bed. In fact you don’t even have to exercise on this one!! It’s  called the negative calorie diet and it works just like this:

Negative calorie diet (yes people are actually trying to SELL this) Directions:                                       
step1 - forget the myth of needing nutrients,  it’s all lies

-       step 2 - eat celery and cabbage - AS MUCH AS YOU LIKE (how generous)

-       step 3 - don’t eat anything else EVER

-       step 4 - PAY ME for this scientific weight loss breakthrough

-       step 5 - die from malnutrition- just give us your credit card details first

Sound too good to be true? This breakthrough might just put me out of business.

I really hope I don’t have to clarify just how ridiculous these scams (that’s what they are) and many others like them actually are. Rub your thumbs together for 2 minutes thrice a day (personal favourite).  Then some are even dangerous - think Ephedra - a weight loss supplement which also happened to be the main ingredient for the illegal street drug “speed”, now banned due to reported deaths, heart attacks and many cases of heart palpitations.  Or the vibrating chair which claimed to cleanse the intestines, cure headaches and back problems, even increase muscle tone. But, in reality did none of the above and was painful to use.

A more recent and VERY popular exercise trend would be Zumba, promising Zumba abs. Now before you Zumba fans weigh me down with dumbbells and toss me into the river, lets get this straight, Zumba is a great, fun class and is not a gimmick or scam. You are actually moving within your body for an extended period of time, with many twist, turns and reaches recruiting core muscles (abs and obliques) also incorporating lots of quick footwork and high arms also aiding in raising your heart rate, in effect burning calories and possibly losing some weight. However, I can guarantee you WILL NOT achieve the chiseled, defined abs like the lady on the video and I can also guarantee that if your Zumba instructor wanted to drop a few kilos, or improve his/her abdominal definition, they would be doing a little more than Zumba alone. 

So, resistance bands, bosu balls or funky suspension systems aside, there is a reason every single gym from Brisbane to Egypt and everywhere in between all stock the same equipment of barbells, dumbells and treadmills…BECAUSE THEY WORK!!

Let’s keep this simple, in order to lose weight you must create a negative caloric deficit. This means you need to expend (burn) more calories than you consume (eats).  This can be done in 2 ways; a) eat fewer calories than you burn or b) burn more calories than you eat. The healthiest and most effective approach would be to combine the two and eat a target number of calories in accordance with your goals whilst partaking in exercise to burn excess calories and experience positive health benefits.

Basically, if it sounds too good to be true, it probably is! If you can do it in your lounge room in 10mins a day don’t expect to look like the woman on the ad (or remotely close for that matter). Losing weight and changing your body shape REQUIRES HARD WORK AND DEDICATION. If drinking shakes from the chemist actually helped even 10% of the people that try them to achieve long term weight loss I would no doubt be out of a job and Tony Ferguson would be TIMES magazine’s person of the year.

When it comes to weight loss, maintenance and particularly elite level conditioning (the last few kilos), there ARE NO quick fixes. No slick marketing campaign or fancy piece of equipment can compare to hard work alongside dedication to food and exercise. There is no doubt both diet and exercise go hand in hand, and without a solid plan for both, you will only ever get part of the way to your goal or fall off the wagon and have to begin your journey all over again.

Don’t be fooled by the latest and greatest “scientifically proven” super exercise method or super food, particularly if it comes in 3 easy payments and has a million buff bodies with cheesy grins on the ad.

But, when it comes to weight loss, what is better? I was told I must do cardio in the morning before I eat? Or that walking burns more calories than running? Or that drinking green tea and half a grapefruit every morning will make me a fat burning machine (my sister’s aunty’s step-cousin Doris does this and she is really skinny). Don’t eat after 5:46pm… no, no sorry, I meant no CARBS after 5:46pm – so kfc chicken legs don’t count right? The list is endless and depending on which study you read from which journal, some, all or none of these methods may be proven effective. This is all well and good but at BEST they are simply what I like to call “one percenter’s” – they may make a very slight difference (if at all) to your results - but only when a solid food and exercise program is in place.

Stick to the absolute bare basics, eat less rubbish, more nutritious foods and partake in a vigorous exercise program. If you are doing a cardio session you want to be huffing and puffing from the word go, sweating, going red and feeling short of breath. If you are performing strength work at any sort of level to induce positive results, it would be expected that you will experience fatigue and burning in your muscles during, and also after (up to several days) you perform said exercise. It is really THAT simple and doesn’t need to be any more complicated than that for the average gym goer looking to lose a few kilos and tone up.

At the end of the day guys, we all know what we should be doing. If I asked anyone of you what you would change in order to lose weight and tone up you could all tell me what changes you would make to your diet and possibly even exercise and if performed 95% of you would experience great results.

You are not alone here. When I first embarked on my own weight loss journey I fell victim to many “latest and greatest” type products (particularly food supplements or latest craze exercises), with no real evidence as to whether or not they actually worked.

After a long period of trial and error, testing these endless theories and ideas on myself, I became frustrated at how few of them were true, and when they actually were true, how marginal the results actually were. That is why I no longer choose to run with that particular crowd. I will not prescribe a new “diet trick” or “revolutionary exercise method” to any of my clients no matter how popular it may be unless I have experienced it for myself first. If you have hit a plateau in your weight loss program and are struggling to lose the next bit, I can help you because I myself have busted through the exact same plateau. I know this is also the case for several of my colleagues and fellow trainers at PURE health clubs http://www.purehealthclubs.com.au.

I am not saying that to reach your goals exercise must become a mind numbing, boring “task” or simply a means to an end, far from it. Exercise should be challenging and FUN. If you enjoy a dance class or similar exercise DO IT! Make it a part of your weekly plan. However in order to achieve the body and fitness goals you desire, there are certain exercises and programs that will actually get you there and and they don't come in 10mins a day or three easy payments. Amazing results requires amazing effort. 

Don’t be fooled by slick marketing or false claims. If you want real guidance from someone who has been there, done that and is still doing it - trainers that WALK the TALK themselves - contact me today: anthony@purehealthclubs.com.au

I still see trainers outside of PURE and industry professionals swearing by products or techniques that prove to be of little to no help when it comes to helping you achieve YOUR results. That’s why I myself and my peers at PURE health clubs http://www.purehealthclubs.com.au like to practice what we preach.