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Fats, The Top Ten Gym Mistakes Part 2 and stop offering me chocolates!

 

Issue 165:

• Fats - Why they can actually make you thin, especially saturated fat!


• The top ten gym mistakes - Part 2


• Daily motivational tip - If only they would stop offering me chocolates 

Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.

The first article today returns to the most confused subject in all of nutrition. Still everyone sits on the too much fat bandwagon despite society consuming significantly lower fat now than previously and despite studies showing the lack of links (they do not get much media attention do they?) and despite the fact most people eat low fat yet are still not at the level of body fat they want.

As the first generation in the history of society to go low fat our 5 billion person strong experiment seems to be showing fairly conclusively that low fat makes you fat! Read the first article today for more information.

The second link is to part two of the article from last week. The most common exercise mistakes I see people make each time I go to the gym are so simple to correct it is madness for you to keep making them and so limit your results. It is a lot easier to read my article than it is to waste a year doing the wrong training techniques.

The final article from my Daily Motivation Series examines the issue of other people offering you food and tempting you to go awry with your efforts. Take a read if this sounds like you.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Fitness Training

A Food Rotation System, the Top 10 Gym Mistakes and why people do not enjoy exercise

Rugby fitness training - Different types of strength and an example strength training routine to combine them all

Food Sensitivities, Resistance Training and the Phoney War

• Food sensitivities - Could this be the reason you cannot lose weight?


• Resistance training - Lift yourself into shape
• Daily motivation tip - The Phony war 

Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.

The first article today outlines a key element of getting results. To move forwards you must not only eat the right foods but equally importantly stop eating the wrong foods. Any food you are sensitive towards is a wrong food. To make matters worse on this subject you will have trouble spotting the effects of these types of food sensitivity because they are so subtle. The best way to test for the problem food is through elimination of any specific food or food group. Only then will its effects be seen.

Resistance training is the most effective form of exercise to stimulate fat loss and help you get in shape. For optimal benefits though it must be done correctly. Read the article today to discover more about the key element that will distinguish between good or bad results

The final article is from my daily motivational tips which will start soon. It is discussing the phony war. A term that can be easily applied to many of our health and fitness battles.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby training

Every eating pattern reviewed and how your plate really affects the starving in Africa

• Diets explained - Read the pros and cons of every way of eating


• Core activation programme - Wake up your stomach muscles


• Daily motivation tip - Finish your plate there are starving kids in Africa! 

Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.

The first article today looks at the pros and cons of the way you eat currently. The modern era has termed the original meaning of diet, which is the pattern of food you eat, into a period of suffering most people go through at New Year.

However you eat currently from a specific diet to following your food cravings can be found in my article today.

The second link is a short yet important routine you can do to wake up your stomach muscles and activate your core. When this is done expect to see your injuries decrease, you waist appear thinner and you strength go up!

The final link continues my daily motivation tips. This one is about how your plate of food really affects the starving kids in Africa. This is a must read for anyone who had to suffer those words from their parents while growing up.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby fitness training - Squats - All you need to know and an example aerobic training session

Fitness profiling - Defining and measuring the many aspects to fitness

Fitness Profile - Defining fitness and measuring your fitness.

Fitness is a broad term that encapsulates different traits and abilities. The definition of fitness to one person may be very different to the next person. For example the marathon runner thinks fitness is your ability to jog. The strongman says it is how much you can lift while someone who is into yoga would suggest it is to do with flexibility and balance.

The different definitions of fitness exist not only between exercise types, e.g. flexibility versus strength training but also within the same category. If you have ever watched the TV show 'Superstars' you would see this. Superstars would have professional athletes from different sports compete in various events. You would see an olympic cyclist look very average when he was forced to do a jog and vice versa when the olympic runner was forced to ride on the bike. This is because aerobic fitness is specific to the event you train for.

Creating a new and comprehensive definition of fitness.

During the latter part of 2008 I was trying to find out why I kept getting injured training for my favoured event the 400m sprint. In searching for answers I decided to take almost every possible measure of fitness I could think of to see how my body was functioning.

What I discovered was some very strong points in certain areas but some equally weak points in other areas. As a result I decided to focus on the weak points over the strong points. The result was a very rapid improvement in performance and injuries greatly decreased.

I then set out to create a system that could measure anyone's fitness easily and comprehensively to give you an accurate assessment of your current abilities and thus be able to identify what your strengths and weaknesses are. It would also allow comparisons of different elements of fitness. So you could see if you were better at jogging or squatting and if your posture was better than your body fat level.

The Fitness Profile Test.

After spending some time reviewing the general schemes, definitions and performance levels within element of fitness I have brought everything together into a single Fitness Profile. It uses 26 different definitions of fitness to produce an overall picture of exactly where you are at present. This can easily be put into graph form for simple comparisons and the overall average score tells you the state of body.

The measurements classify you on a 1- 7 ability level, where 1 is poor and 7 is excellent within each category. The goal is not to classify you as good or bad but rather to identify possible weak area and thus understand how best to apportion your training time and focus.



The body is as only as strong as its weakest link so understanding your weak areas will allow you to make progress much more quickly than continuing to focus on your strengths while ignoring your weak links.(like most people do)

Measurement areas

There twenty five different measurements taken in your complete profile which can be grouped under seven broad categories, these are:

Lifestyle and body composition

This refers to measuring your body fat levels, identifying your current nutrition regime and understanding your emotional system. These tests are performed through question and answer or by simple non invasive body fat test using calipers. In addition to this your goals and potential blocks to success may be covered. Though not for use on the fitness profile your weight and clothes size should also be taken. Please note weight is not a reliable measure of progress. Weight is used for strength calculations in many of the other exercise tests.

Aerobic fitness

This refers to your ability to perform cardio exercise. I am a firm believer in jogging as the most functional aerobic exercise the fitness profile is graded based on your ability to run. If you are unable to run due to injury or pain a rower can be used for testing or another form of exercise such as walking. This test may be done via a sub-maximal test, e.g. doing 50% effort and estimating your maximal performance ability or through a maximal effort e.g. going as fast as you can for the set period. If appropriate the test can be done by estimation from yourself without any exercise (requires a knowledge of your current abilities). .

Inner unit functioning

The inner unit refers to the deep muscles that surround and protect the spine. They form the underlying structure upon which the rest of the body can move against. The tests are designed to test your endurance, co-ordination and function of these inner muscles.

Outer unit functioning.

These muscles are foundational to holding the joints and the body in place. They are larger than the inner unit muscles and are concerned with holding the whole body still and static against gravity. The tests are endurance based and involve you holding different poses for as long as you can.

Balance and co-ordination

The goal of these is to look at the ability of your body to balance and co-ordinate on one limb. The test involves trying to balance on one leg in a variety of positions depending on your ability.

Posture and flexibility

The aim of these tests is to identify your flexibility within a squat movement and to analyze your posture. From these tests the key stretches you should be focusing upon can be identified.

Strength tests

The role of these tests is to analyze both your strength and ability to co-ordinate within the six main basic movement patterns. These are your ability to lift, push, step, pull, jump and twist. The exercises are start off easy and build to your current level. The maximal strength in each of these can be estimated from your performance or tested maximally if you have appropriate strength training experience.


Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

The Six Types of Hunger

The six types of hunger.

Most people just think hunger is just hunger but sadly this a gross oversimplification. There are in fact six types of hunger. It is vital you understand what these all are otherwise you will find yourself addressing the wrong causes of your eating and be left wondering why you cannot control your eating.

In my experience the non emotional reasons account for way over 50% of most peoples' cravings and in some case 100%. This means that you may be blaming yourself for being weak willed and a bad person when the truth is you are simply miscalculating what you should eat.

The six types of hunger do not need to happen independently of each other. They can combine. When this happens you will find it very difficult to resist any temptations that come your way.

Normal hunger -

Natural hunger is a calm desire for food. It builds gradually and evenly. It can usually be battled against fairly easily until it rises to a high level. This is a natural feeling which should be listened to, this hunger will always be present throughout your life. This hunger is countered by eating an ideal meal for your body (metabolic type®) and ensuring you eat regularly.

The goal of any programme to get into shape should be to create a situation where this is the only type of hunger you experience in your life. When this is the case you will feel calm, controlled and have an easy relationship with food.

Water hunger -

A thirst for water is almost indistinguishable from a normal hunger feeling. It usually grows gradually and evenly. It will be like normal hunger in that it is a fairly calm request on the body and you can easily manage it. However, if you keep eating instead of drinking water when you are water hungry you may find yourself continually eating.

It should be pointed out that a water hunger is not the same as feeling thirsty. When hydration levels drop significantly and you will crave water. This is easy to spot. A water hunger is when you are slightly dehydrated but not enough to feel thirsty and hence you can confuse the signal as hunger.

This type of hunger is easily countered by drinking regularly water throughout the day. Ideally you would have some water every hour. Small quantities but regularly works best for the body. Look to consume around 200ml per hour. (just under half a pint) of pure water.

Cell energy hunger -

A cell energy hunger is one of the most common causes of hunger and perhaps the biggest reason people wrongly blame their eating on emotions when it is in fact biochemical.

A cell energy hunger comes when you eat a meal with the incorrect ratio of Protein: Carbohydrates: fat for your body. When this happens you will get a hunger feeling, often in the form of a sugar craving, anywhere from 15 minutes up to 3 hours after eating.

The hunger will appear quickly and can become very strong. The feeling is uncomfortable and there is a real desire for food. It is not in your head. Resistance to this hunger is difficult. You should not beat yourself up for eating poor foods in this state but I would beat myself up for letting it happen in the first place.

The best way to counter this is to eat each meal with the correct ratio of Protein: carbohydrates: fat for your body. This can be found out through experimentation and using food reaction forms.

Blood sugar hunger -

This is perhaps the most powerful hunger of them all. When your blood sugar levels drop below a certain value your hormone system begins to kick in to regulate your metabolism. This puts an unwelcome stress on your body long term and in the short term produces some very strong food cravings and hunger. The onset is fast. When certain values are hit in the blood glucose you will be hungry and this will come with a massive sugar craving.

Resistance to blood sugar cravings is very difficult. It is not just a natural hunger, but it comes with the body in a biochemical panic as low blood sugar means the brain may not get enough fuel and this is the highest priority for the body.

Most people associate blood sugar with diabetes and hyperglycemia. However, a large percentage of the population suffer with the other end of the problem with their blood sugar dropping too low (hypoglycemia) or find their levels are just too unstable and hence they are often fighting this hunger feeling.

Anyone suffering low blood sugar hunger should not be harsh on themselves for eating rubbish but should focus on how it got to the state of being low in the first place.

Low blood sugar problems can be resolved in the short term by eating regularly and ensuring you are eating in accordance to you following your ideal ratio of protein: carbohydrates: fat. However, blood sugar metabolism is a sign of many different biochemical inputs. Long term resolution of this needs to comes from addressing your body's function from the base up.

Addictive substance hunger -

An addictive substance hunger is another cause of a hunger feeling. This can come from non nutritional sources such as a smoker's withdrawal symptoms or from the removal of a food substance, e.g. sugar, wheat etc.

This hunger lies in the background, it is not a strong hunger like cell energy or blood sugar hungers but it operating at a consistent low level in the background. It is a sort of uneasy hunger feeling. The hunger neither comes nor goes, it is just there, in the background.

This type of hunger does not last too long, it occurs only when you are withdrawing from the addictive substance. During this time the feelings are fairly manageable as long as they are accompanied by the right mind set and you are free from cell energy, blood sugar or emotional hungers. The strange thing about the withdrawal hunger is it is specific to the person who has the addiction.

A non smoker does not withdraw against not smoking and neither does someone who does not eat sugar. Whatever you experience in terms of withdrawal hungers it will soon pass and you will barely notice it if you are addressing just this and normal hunger during the withdrawal process.

Where withdrawal pangs get their false impression as some huge barrier to succumb is when they are accompanied with the other types of hunger and a resentment towards giving up. This is then coupled with the many false beliefs about the substance and what it used to 'provide' you with. This accumulates into the 'difficulty' most people perceive with giving something up.

Emotional hunger -

True emotional hunger has nothing to do with nutritional cravings. An emotional craving has a very fast onset, often instantaneously. It is usually difficult to battle if you are unaware of your thought processes. Emotional eating can take many forms.

You see a picture of a chocolate bar in a magazine and all of a sudden you are craving it. You receive a phone call that makes you angry and immediately you are snacking on some biscuits. Often it is so subtle you will not notice the link, as you have this behaviour so ingrained.

You speak to someone about money then immediately you are having a cake. You meet someone who reminds you of a person from your past and you descend into a night of drinking. Often emotional behaviours are habits over pure emotional nutritional needs. Your husband comes home so you open the wine together, you meet your friends in the coffee shop for a cake and a catch up.

The interplay of the different hungers -

Most people just view hunger as hunger. However the six different hungers need to be separated out into their individual components. The different types merge together to form the general term most people describe as hunger.

It is when you experience more than one hunger that most people crack and end up eating rubbish. The most powerful combination is an emotional hunger and any other hunger in combination together.

Physiologically the worst hungers come from a combination of cell energy hunger and low blood sugar. I would defy anyone to not eat rubbish in this situation. Yet plenty of people go on day after day in this state. So no wonder they are eating rubbish foods.

It should be pointed out that hunger varies greatly between individuals. This is due to biochemical individuality. As a result you may find you are strongly affected by cell and blood sugar hunger which means you are always eating. Other people who know you may not experience these as much or at all and thus will wonder what your problem is, do not worry about what they think. They do not have any understanding of how these hungers feel and if they were to experience it they would behave similarly to you.

If you are someone who is confused by such people then the best description would be imagine really needing to go to the toilet while sitting in a room with 6 free cubicles. You can hold out for a while but it is only a matter of time before you cave in.

The key thing is for you to not allow situations where more than one hunger can hit you in combination. This is done by prevention. If you have a water hunger and a cell energy hunger, a withdrawal hunger and emotional hunger, natural hunger and blood sugar hunger they all spell disaster. Prevent these by drinking water, eating with the right amounts of protein: carbs: fat and regularly.

For more information and articles like this join my weekly "Getting Results" newsletter.

The Six Hungers, Static Stretching and The Breakfast Effect

• The six types of hunger - Learn how to control them all
• Static stretching - Get loose and feel great
• Daily motivation tip - The Breakfast effect 

Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.

The first article today is on one of my favourite subjects - hunger. Almost no one understands truly how hunger is more than just one generalised feeling that comes and goes sometimes with, sometimes without a distinct pattern. Hunger affects everyone differently and this is because there are six different types of hunger. Whichever hunger feeling you are affected by you will need to ensure you have it controlled or it may stop progress.

The second article looks at static stretching. I am a huge fan of stretching and you will often find me doing it in while waiting in line or for the bus. The key to results is identifying the tight muscles to stretch (rather than continually stretching an already loose muscle) and also to use the different stretch methods to maximise gains. When done your energy will leap and your injuries and pains diminish. Read more by following the link.

The final article is from my daily motivation series which will be starting soon. It detail The Breakfast Effect and how most people do not use it to get results.

Hope you are well


Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby training

Fake thin people and how they affect you, aerobic training and how you should feel on the way to results.

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