If I stop eating after 7 will this help me lose weight?

Yes, in most people adopting this method will work.

If you take your overall daily calorie allowance you have set yourself, that remains the same over a 24 hour period no matter what time you eat, even after 7pm.

On the other hand the body naturally craves more sweet sugary foods later in the evening. This could be because you enjoy food while watching tv relaxing, or things like you have had a rubbish day at work, so your cortisol levels rise (stress hormone) so you reach for something sweet to make you feel better.  All sorts of situations like this arise typically in the evening. Lets face it how many times have you got the cravings to demolish an entire tub of Ben + Jerry’s ice cream at 9am? Not many. But if I ask that same question and change that to a time in the evening, your answer would most likely be the opposite.

Junk food containing lots of calories are typically consumed later in the evening, so If you commit to not eating after say 7pm, then the chances of you losing weight increases significantly due to lack of junk food consumed.

If you know you’re going to have a treat later in the evening I would suggest cutting down your calories during the day so you have some left to play with in the evening.

Team ‘On The Go Nutrition’

Can you lose weight without exercising?

Yes you can. Simple as that.

So some people opt to lose weight without exercising, that’s do-able. A sensible calorie deficit even without exercising will help people lose weight.

Because you’re not exercising, the body will require less calories compared to when you exercise a few times a week. Again it’s do-able but if you like food then it’s going to make your journey a lot harder.

The flip side to this is if you lose all the weight you wanted without picking up a single dumbbell, then you need to think what you will look like once you have lost that weight, as there would be sufficient muscle tissue present.

Lots of people want that ‘toned’ look, which is good to have that goal, but to get to that goal you need to exercise and increase your lean muscle tissue. After all, the higher amount of lean muscle tissue our body has, the more calories we can burn.

So to summarise,‘losing weight’ and being ‘toned’ are two different outcomes. If you want to just lose weight and not worry about looking leaner then diet alone will be ok for you, but if you want to get that lean look, you will need to do some exercise and lift some weights alongside your diet.

Team ‘On The Go Nutrition’

Are low carb meals the right option to lose weight?

Yes and no. There are two different sides to this.

So lets put the facts in place, carbohydrates contain 4 calories per gram, so does protein, whereas fat contains 9 calories per gram. Carbohydrates are the body’s main source of energy, for most people anyway. Some people who follow paleo diets have tuned their body to use protein and fats as their main source of energy, quite often at the expense of their social life.

Anyway, so why does low carb meals help keep us lean?

Ask yourself, when was the last time you ever turned to someone and said ‘oh I’ve eaten too much meat today’ (unless its fried chicken). I bet its not often. But how many times have you been mega bloated and full from the carbohydrate source which you added to your meal? A lot.

When people go on low carb diets, without releasing they are quite often creating that calorie deficit they need. For example if you was to have some form of chicken and vegetables, I can tell you now you will be consuming far less calories than if you was to have chicken with chips. Both will fill you up leaving you satisfied  but one will contain far fewer calories.

So when people include lots of carbohydrates in their diets, they quite often consume too many calories without realising which leads to weight gain. Low carb meals typically contain far less calories which is vital to weight loss. Vegetables are a brilliant way to fill you up, while keeping the calories down.

To summarise I would say the more times you train per week, the more carbs you can consume, typically because you will be burning the calories along the way. Having carbs at every meal is not a problem if you are sensible at tracking calories, but quite often people don’t do this and go overboard.

Remember calories will dictate weight loss, not the marco type (proteins, carbs, fats) but over consuming calories usually come from carbohydrates we add to our meals.

Team ‘On The Go Nutrition’

Will Lifting Weights Make You ‘Bulky’

So this is a very common one, when someone steps into the gym to lose weight and get in shape, they quite often say something along the lines of ‘oh I don’t want to lift weights, as I don’t want to be all muscly and bulky I just want to tone’. Have you thought something along those lines? If so you are not alone.  From being in this industry for many years I have heard this countless amount of times.

Now lets step back into the science theory, slimming down is a calorie issue, there’s no doubt about that. If you consume more calories than you burn, I can tell you now, you will not lose the weight you desire.  So lets say you are in a sensible calorie deficit and doing moderate cardio at the gym to help push the process along…..yes you will lose weight, that’s science.

But, ‘If I lift weights will I become bulky’? NO. It is one of the worst myths thrown about the fitness industry, lifting weights WILL NOT and will NEVER make you bulky. Resistance training is very beneficial to fat loss. When we lose weight, if we don’t do some sort of resistance training in the process, you may not look how you imagined you would look once you hit that target weight of yours.

Increasing the amount of lean muscle tissue we have on our bodies will help promote more fat loss. The more muscle tissue you have, the more calories your body will burn when resting. Remember calories make us bigger, not dumbells.

Here’s an interesting fact for numbers……a pound of muscle burns anywhere from 7-13 calories over a 24 hour period, where as a pound of fat only burns 2-5 calories over the same period of time.

So to summarise, no…. lifting weights will not make you bulky, but in fact help contribute to getting you than lean body shape you desire. Don’t just plod along on a cross trainer, lift some weights!

Team ‘On The Go Nutrition’

Legs, Bums, + Tums

So quite often a common favourite out there in the gym to work on. So I thought I would post a few gym workouts to give you a few ideas on this. Some of your gyms may not have pieces of equipment listed so this is just a rough idea.

Beginner Workout

20 Bodyweight Squats – 3 Sets – 60 Seconds Rest

30 Laying Bodyweight Glute Bridges – 3 Sets – 60 Seconds Rest

Walking Bodyweight Lunges, 12 Each Leg – 3 Sets – 60 Seconds Rest

15 Dumbell Squats – 3 Sets – 60 Seconds Rest

20 Mins Cycle on the bike – Good pace

10-20 (depending on ability level) Ab Crunches – 3 Sets – 60 Seconds Rest

Plank – Your Maximum time – 5 Sets – 60 Seconds Rest

Intermediate Workout

15-20 Jump Squats – 4 Sets – 60 Seconds Rest

Barbell Glute Bridges 12-15 Reps 4 Sets – 60 Seconds Rest

Low Partial Dumbell Squats 15-20 Reps – ­4 Sets – 60 Seconds Rest

Leg Press 12-15 Reps – 4 Sets – 60-90 Seconds Rest

Dumbell Goblet Squat 15-20 Reps – 4 Sets – 60 Seconds Rest

Butterfly Sit Ups maximum Reps – 4 Sets – 60 Seconds Rest

Leg Raises 12-15 Reps + Plank Maximim Time – 4 Sets – 60 Seconds Rest

Advanced Workout

First Exercise

Barbell Squats, 15-20 Reps x1, 12-15 Reps x2, 6-10 Reps x –4 Sets –90 Seconds Rest

Superset 1

Leg Extension 12-15 Reps

Jump Squats 15 Reps  – 4 Sets

Superset 2

Barbell Glute Bridge 12-15 Reps

Dumbell Partial Squats 20 Reps

Supetset 3

Laying Hamstring Curl 12-15 Reps

Leg Press Close Feet 12-15 Reps

Finisher

Walking Bodyweight Lunges – 20 Paces Each Leg – 4 Sets – 90 Seconds Rest

Please take caution when performing these exercises, or ask a gym instructor at your local gym.

Team ‘On The Go Nutrition’

Hydration

So lets talk about hydration within the human body. We are all told to drink plenty of water each day, but not everyone knows why. Here are a few reasons why we need sufficient amounts of water in our diets daily.

Water not only helps transport nutrients around your body within your blood, it is also responsible for the absorption of many vitamins and minerals which play an important part in your health.

Sufficient hydration levels will help decrease your performance while working out. When your body is dehydrated your temperature will rise along with your heart rate making exercise more difficult. It also decreases muscular contraction and mental focus all resulting in a decrease in performance.

Dehydration can affect your overall brain function. It also helps with the production of hormones and neurotransmitters. Dehydration for long periods of time can lead to problems with your thought process.

Water is needed for when we sweat, and removal of urine and faeces. A lack of water intake can lead to kidney stones and other kidney related problems. A health problem you do not want to encounter.

Water can help with fat loss, by suppressing your appetite. Also drinking cold water increases your metabolism by the thermogenic effect of heating it for absorption. This will be very minor, but it every little helps.

The more water you drink, the less chance you have of picking up sugar drinks, or drinks higher in calories, which is a massive lead to fat gain.

I hope some of these key points help you understand why drinking at least 2-3 litres of water a day is vital, more if you exercise frequently.

Team ‘On The Go Nutrition’

Home Workout

So we understand some of you don’t have access to the gym, or prefer to workout at home, so we thought we would post a couple of workouts for you to do in the comfort of your own home. You need a large space within your home.

Beginner Workout

20 Bodyweight Squats – 3 Sets – 60/90 seconds rest

20 Second Plank Hold – 3 Sets – 60/90 seconds rest

10 Press Ups (Kneeling or full depending on ability) 3 Sets – 60/90 seconds rest

20 Seconds jogging on the spot 3 Sets – 60 seconds rest

15 Star Jumps -3 Sets – 60 seconds rest

10 Alternate Lunges Each Leg – 3 Sets – 60/90 seconds rest

Intermediate Workout

20 Squat Jumps – 4 Sets – 60 seconds rest

15 full / kneeling press ups – 4 Sets – 60seconds rest

20 Mountain climbers each leg  – 4 Sets – 60 seconds rest

10 Alt Jump Lunges Each Leg – 4 Sets – 60 seconds rest

Butterfly Sit Ups Maximum Reps – 4 Sets – 60 seconds rest

12 Burpee’s – 4 Sets – 60 seconds rest

Plank Maximum Time – 4 Sets – 60 seconds rest

Advanced Tabata Workout

This workout is done to a timer, not to reps. Tabata = 8 sets of 20 seconds work, with 10 seconds rest inbetween. Start your clock and keep it running, it should end on 3 mins 50 seconds once all 8 rounds are up. Just one round of Tabata on each exercise, this routine should take around 25-30 mins. Exercises are as follows…..

Jump Squats

Planks

Burpee’s

Mountain Climbers

Ab Crunches

Narrow Jump Squats

Press Ups

Burpee’s (yes we have thrown them in there twice)

Hope you enjoy, please choose the correct level for you.

Team ‘On The Go Nutrition’

EPOC

So let’s start with the basics, what is EPOC? EPOC stands for ‘Excess Post Oxygen Consumption’.

It’s a physiological process whereby your body’s metabolism remains elevated following a period of exercise, meaning you can burn more calories during your rest periods! Which is brilliant as we all want to burn extra calories!

The human body uses around 5 calories of energy for every 1 litre of oxygen used. So any training that increases oxygen use during and after the session will increase the number of calories burned.

To optimally stimulate the production EPOC, training must be performed with high intensities, not lower steady state longer duration style training. The more intense interval type of workout, the more we increase the effects of EPOC.

An example of a workout which would increase your EPOC is a HIIT (High Intensity Interval) class. Or any workout which gets the heartrate extremely high, with short periods of rest in between.

If you are a new beginner to exercise, we recommend you build up your fitness before trying this type of fitness for safety reasons. Once you feel you are able, give it a go!

Team ‘On The Go Nutrition’

Can you spot reduce fat?

So most people have either said, heard, or wanted to ask this question. ‘Can I just lose fat from around my belly area?’

A very common question within this industry, and the answer is no. You cannot spot reduce fat.

Everyone is different, people store body fat in different areas. One person may store most of their body fat within their belly area, while not holding much fat in the legs and chest area. While another person may store most of their body fat in their legs and not much around the mid section. Everyone is different.

When we train, fat will decrease in the areas it genetically chooses to first, you can’t alter that, its genetics. People can try and train that area more than once a week to increase their lean muscle tissue, but still, fat will decrease first where it naturally does.

Remember your calorie intake will dictate your fat loss, if you are consuming too many calories compared to what you are burning, you will not lose any body fat.

Team ‘On The Go Nutrition’

Training + Nutrition While Pregnant


So this is an area which a lot of people aren’t 100% sure of. I have dealt with manyclients who as soon as they find out they are pregnant, they stop going to the gym because they think they will cause harm to the baby. You are wrong, training when pregnant is very healthy.

Training

So you’ve just found out the excellent news, but then you start to ask yourself….

What am I going to do about the gym?

Am I going to cause harm to the baby if I exercise?

Shall I just go back to the gym after I have given birth?

No, please don’t stop exercising. Exercise is very healthy, even right up until the latter stages of your pregnancy.  Yes there are lots of adaptations which need to be considered but keeping active while pregnant is still very healthy.  My advice is not to take up a new sport / exercise regime once you are pregnant, but stick with your current plan with the approval of your midwife.  There are things to look out for when training, avoiding prone exercises (facing down with pressure on the belly area) and laying flat on your back for periods of time especially from the 2nd trimester onwards are a few of them, but you’ll be advised by your midwife on this.

When pregnant Relaxin levels rise. Relaxin is a hormone in the body which relaxes the ligaments in the pelvis and softens / widens the cervix. Relaxin will remain in your system for a long period even after giving birth. Taking this into account you need to be very careful when performing exercises in the gym due to high levels of this hormone.

A final few tips for you….

During pregnancy women should avoid

  • Alcohol + High levels of Caffeine. Studies recommend limiting your caffeine to no more than 200mg per day. With our breakfast shake contains 150mg of caffeine per serving, you will still be under the daily recommended limit. But I would recommend speaking your midwife before use of our product to get the approval
  • Tobacco
  • Raw eggs + Raw seafood (harmful bacteria)
  • Artificial sweeteners
  • More than 6 ounces of fish per week due to metal contamination
  • Empty calories eg sugar / junk

Team ‘On The Go Nutrition’

 Diabetes


There is estimated to be over 4 million people living with diabetes across the UK. An average of 1 in 16 people are diagnosed, so I thought id upload some information so people have the chance to learn about the disease.

A person is considered diabetic when their fasting blood sugar is above 125mg/dl

Type 1 diabetes causes the level of glucose (sugar) in your blood to become too high. This type requires insulin injections to control blood sugar levels.  It’s an auto immune disease that destroys pancreatic cells. This results in little to no insulin production.  As a result blood sugar remains high and uncontrolled. Knowing how many carbs your consuming in one hit either from food or drink helps you manage your blood sugar levels by matching your insulin dose to the amount of carbs in your meals. Our Breakfast Shake contains 27g of carbohydrates per serving, so you will need to inject accordingly to this.

Type 2 diabetes is typically a lifestyle related disease. This is when the body becomes resistant to insulin.  People with this type have trouble using the insulin they produce or they do not produce it anymore.  This is the more common one of the two.  Glucose cannot be properly transported into cells and remains in circulation. Since the liver will be resistant to the insulin, it will continue to produce glucose pushing it into the blood and adding to the already high amount circulating glucose in the blood.  To manage this the body attempts to produce more insulin.  Then insulin resistant people will end up with both high levels of circulating glucose and insulin which can lead to many health problems.  Typically type two is a lifestyle related disease. There is nothing you cannot consume if you are diagnosed with type 2 diabetes, but you’ll have to put a limit on how much of certain foods you do consume at once. My advice is to keep sugar, fat and salt to a minimum. Finally don’t skip meals, eat little and often.

Team ‘On The Go Nutrition’

Hormones

Thyroid Hormone – The Metabolic Manager

The thyroid hormone, secreted from the thyroid gland, helps to manage the body’s metabolic processes including your fat burning potential.  This hormone is keenly sensitive to your daily lifestyle activity such as

  • Sleep (How long and how deep)
  • Nutrition (types and amount of food)
  • Stress (acute or chronic)
  • Exercise (Longer moderate / Short high intensity)

Your thyroid influences every system in your body by sensing both internal and external environment.  When people go on a diet where they eat less and exercise more, your thyroid will cause your body to slow down its metabolism.  To positively influence this hormone to help burn fat we must not follow this approach of eat less train more.

Cortisol – The Stress Hormone

Cortisol, secreted from the adrenal glands, has a split personality in the body.  In other words it’s not all bad and it’s not all good.  Acute stress tends to cause a short term increase of this hormone.  It gets the body in the fight or flee from stress mode.  To positively influence this hormone an individual should exercise in 2 different forms, long duration + low intensity or short duration / high intensity.  There are 2 different forms of stress

  • Acute Stress – Short term (Few weeks)
  • Chronic Stress – Long Term (Months, Years)

Cortisol that is released with HGH and testosterone becomes a fat burning influence.

Human Growth Hormone (HGH) – The anabolic restorer

HGH helps you to build muscle and burn fat at the same time.  This is why it has the reputation of being an anti-aging hormone.  It works closely with cortisol and adrenaline in order to keep you lean, strong, and youthful.  Lack of sleep and being non active makes this hormone almost non existent.

To help maintain this hormone you should aim to get plenty of sleep and exercise in short bursts of 30-40 mintues at a time.  Maintaining a protein adequate diet.

Insulin

Insulin is found in the pancreas and is responsible for the sugar levels in our blood.  As soon as your body recognises an increase in blood sugar levels, insulin will be released by the pancreas and will take glucose to be stored.

You can either be insulin resistant or insulin sensitive.

Insulin Resistant – This is when insulin can’t do its job properly, we don’t want to be insulin resistant. This could lead to difficulties burning fat.

Insulin Sensitive – You want your body to be insulin sensitive so insulin can do its job properly.

The best way to control your insulin levels is to watch out for the amount of carbohydrates you consume

Glucagon

Glucagon almost works as a reverse to insulin.  Glucagon takes glycogen back out of the muscles and liver and puts it back into the bloodstream when sugar levels are low in the blood.  This would give us instant energy.  It works with insulin to help keep the blood sugar and energy needs in balance. To cause an increase in glucagon you should not over eat but at the same time minimize your carbohydrate intake.

Ghrelin – The hunger Hormone

This is the hormone which increases in your body when your hungry.  If you can keep this hormone at a level that does not ring alarm bells for eating food then you are probably burning fat.  There are two different factors which can affect this hormone……

Physical Hunger – Physical hunger occurs below the neck.  For example you would feel physically hungry through the feeling in your belly.  Physical hunger builds up gradually and usually occurs about 3 hours after a meal.  You can temporally offset physical hunger by drinking water.  When your physically hungry your body will feel satisfied after a meal.

Emotional Hunger – Emotional hunger occurs above the neck ie taste for a certain food.  Emotional hunger can occur at random times rather than a steady build up.  Emotional hunger will still persist even after drinking some water and will also still persist even after a good meal has been consumed

Leptin – The fuel Gauge

Leptin is actually secreted from your fat cells and tells the brain how much fat you have on your body to burn. Leptin also influences the thyroid hormone.  Regularly under/over eating can cause this message to the brain to be scrambled or ignored (Leptin resistance).  In other words this could make the brain think that a body which a high percentage of fat on, is actually very skinny.  This could cause us to get fatter or if the other way round then skinnier.

To positively influence this hormone one should not over consume food while at the same time not under consume food.

Adrenalin – The Gas Pedal

Adrenalin gets secreted by the adrenal glands quickly when you exercise and tells the body to get ready to start burning fat.  This hormone influences all other hormones especially HGH, cortisol, and testosterone, to go into fat burning mode.  It has a close working relationship with cortisol.  Its effects can be blunted if cortisol levels are not optimal.

Exercise is its number 1 influencer.  Short duration high intensity exercise causes this hormone to be secreted quickly and strongly prompts the other hormones to send their fat burning messages.

Testosterone – The Sculptor

This hormone gives men their ‘V’ shape.  With women it’s a little more complicated.  It’s really the right mixture of estrogen, progesterone, and testosterone that help give women her hour glass shape.  There are testosterone receptors all over the male and female body, and as such it influences your state of well-being, sex drive, lean mass, bone strength, and energy levels.  Although testosterone has a stronger influence on the male body than the female body, women with levels either too high or too low can also feel and see its negative effects.

Appropriate levels of exercise and sleep, can help to keep this hormone at the right levels for both men and women.

Estrogen – The Feminizer

This hormone tends to have a stronger influence on the female body than the male body.  However men also require appropriate amounts of estrogen to maintain a healthy body but at much lower levels than women.  Younger women tend not to struggle with an increase in body fat compared to post menopausal women due to higher levels of this hormone.

Estrogen is the main hormone which gives a female her hour glass look.  This hormone is considered both a fat burning and fat storing hormone. Research has shown this hormone allows women to handle stress better than men.

Good sleep, and eating a well rounded diet would help to maintain good levels of this hormone for both women and men.

Progesterone – The Partner of Estrogen

Again both the female and male bodies are influenced by this, although very little is known how it influences men especially where fat burning is concerned.  In women this hormone works with Estrogen to help give women that hour glass shape.  It also helps to blunt any negative effects of cortisol, thus helping with fat burning.

Good sleep along with any stress reducing activities like meditation or long slow walks will help.

Thanks for reading

Team ‘On The Go Nutrition’

Calories

Calories are the most important thing which will determine our body weight and body fat.  It is a simple equation……if you consume more calories than you burn (calorie surplus) then you will gain weight. If you consume less calories than you burn you will lose weight (calorie deficit).  From coaching people for many years I have found that a lot of people don’t actually realise how many calories they consume then wonder why they cant lose weight. People can easily forget about adding things like a tablespoon of olive oil to their food (119 calories) or having half an avocado as a quick healthy snack (180 calories) or the milk in your tea. They all count! 

Eating healthy food is always going to have positive effects on the human body, but at the same time we still need to be aware of how much we are eating.  If you are burning 2000kcals per day, but eating 2500kcals per day (even of healthy food) it will lead to weight gain.

Type in on google ‘TDEE Calculator’. This is  your Total Daily Energy Expenditure. It takes into account all of your data you provide, including the type of job you do, and the amount of times you exercise per week.  It will give you the estimated amount of calories you need to either maintain the same weight you currently sit at, or lose weight in a sensible calorie deficit.

I would always advice my clients to be in a calorie deficit of 500kcals per day, this equals 1lb per week on average of weight loss.  If you decrease your calories too much too soon, then your body could start to shut down and head into starvation mode. By decreasing your calories by 500 per day it means you don’t end up starving yourself. Feeling hungry due to starvation may lead to food binges which could un-do all the positive work you have done prior to this.

Want to work high calorie binge meals into your diet and calorie targets? Here is what I recommend. Take your estimated amount of calories for each day (from your TDEE)and multiply it by 7 which should give you a weekly calorie figure. Start this weekly figure on a FRIDAY, because lets face it weekends are usually the main focal point of treats. By starting your calories on a Friday, if you have a huge binge and eat 6,000 calories in 1 day on the weekend,  you can re-calculate how many calories you have left for the rest of the week in order to still hit that calorie deficit in order to lose that 1lb per week. This way next time you want a treat, you may hold back a little because you know it means you will need to save your calories for the week ahead.

Team ‘On The Go Nutrition’