Posts Tagged ‘nutrition’

How easily can the body make use of the sugars in fruit?

Many of us think of fruit as something we should be eating on a regular basis.   The ‘5 a day campaign’ certainly seems to push the benefits of eating fruit regularly, but what are the downsides?

The real answer here is that fruit can be both good and bad for your body, depending on your fitness goals.  If you are keen to lose body fat then you need to understand how food reacts once it is in the body before you can decide if, and when you should be eating it.  One of the key properties of most fruits is that they contain fructose.  Fructose is a sugar and in its native state cannot be directly absorbed by the body.  The body has to convert the fructose into glucose, which it does through the liver.  Once this process is complete the body will then release the glucose into the bloodstream.

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Do you want to burn excess fat, lose weight and/or tone up?  By taking a scientific approach you can achieve your goals faster and more efficiently!

Do you want to burn excess fat, lose weight and/or tone up?

We find that most our members are coming to the gym to achieve goals such as weight loss and muscle toning. Analysis of the type of work most gym members do to achieve these types of goals shows that a focus on exercise is prioritized, specifically cardio exercise performed using long steady efforts. Nutrition is generally not focused on much and where it is, in many instances details are focused on, such as avoiding a certain food, this is important but is second to having a strategy for fat burning and losing weight.
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Protein Shakes can easily boost your intake without eating more food!

As we often highlight throughout the magazine, taking on board enough protein post muscle building workouts is essential in aiding muscle growth.  Of course eating a good amount of protein through your diets is the main core of this however it’s also a positive point to supplement this with some good quality protein shakes.  The base for most shakes you will make is a good quality protein powder and there are plenty of choices on the market.  Some taste pretty abysmal whilst others are actually quite nice!  Go with the established brands to ensure you are getting a high quality product.
Here’s a few recipes to get you started!

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It’s important to stay ahead of the game in every area if you take your racquet sports seriously.  Even as someone who plays for fun you can improve your game with a few simple tips.  Hopefully these will provide a source of inspiration if you want to look in more details on the web!

1)    STAY HYDRATED: Even a 1% fall in your dehydration level can have a significant effect on performance.  Make sure you drink fluids before, during and after playing or training.  If you are dehydrated then you’ll fatigue early.

2)     EAT AFTER TRAINING: You should load yourself with some carbs within 15 to 45 minutes of finishing training or playing.  Try to eat a 3 to 1 ratio of carbs to protein.  A good shake or energy bar will maximise recovery.

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By James Withington, Personal Trainer at David Lloyds Health Clubs

AS YOU MAY HAVE NOTICED THERE ARE CERTAINLY A COUPLE OF MENTIONS IN HERE REGARDING NEW YEARS RESOLUTIONS … MAINLY BECAUSE IT’S THE TIME OF YEAR WHEN THEY MAY START TO FALL BY THE WAYSIDE.  2 MONTHS ON ARE YOU STILL KEEPING THEM ?  … HERE ARE SOME WISE WORDS FROM JAMES WITHINGTON ON KEEPING UP TO SPEED WITH YOUR GOOD INTENTIONS!

Are you one of the thousands of people across the UK that has made a health related New Year’s resolution? Aiming to lose a couple of stone? Wanting to run your first 10k race? Looking to get bigger or stronger?  They are all goals that we Personal Trainers are used to dealing with on a regular basis. To help get your 2010 fitness mission off to a good start, here are my five top tips to help you hit whatever goal you’ve set for yourself:
1. Consistency
You could pay thousands for the world’s greatest coaches to write you the greatest program ever written, and thousands more for the world’s greatest dieticians to put together the greatest diet in history, but none of that will matter one iota unless you follow it up with consistent hard work and commitment. Sadly, I have no quick and painless solutions to your fitness goals. If I did, I’d be a very rich man by now! The one undeniable truth about fitness is this: you need to be in the gym on a regular basis week in-week out, working hard and pushing yourself. Don’t worry, it needn’t be as scary as it sounds! If you’re one of those people who finds it tough to match your intentions with the necessary commitment and consistency then we at David Lloyd can help. Joining one of our many classes can give you the motivation that training with your fellow members can bring, as well as being fun and a great social activity! If that doesn’t sound like your cup of tea, then working with an expert Personal Trainer will give you the specialized focus and attention you need and is your best chance of reaching any specific goal, which brings me on to…

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