Posts by: Coby Van Den Ende

image 6 870x580 - Strength Training for Fat Loss

Strength Training for Fat Loss

An effective Strength Training for fat loss Program is one of the most important steps for successful fat loss. Strength Training has many benefits including increases in bone density, lean muscle mass, mobility and even your general mood.

Strength Training will disrupt homeostasis, which is your body’s mechanism for staying the same. If you’re overweight, your body needs a sufficient stimulus to cause change, and strength training does not disappoint. The best way to disrupt homeostasis through strength training is to use an equal work to rest ratio. By doing this, you will be able to maintain the weight lifted throughout your prescribed sets. If you do not have enough rest, you will be forced to lower the weight.

Participating in Strength Training for fat loss will ultimately provide a post workout release of hormones which can be beneficial for body composition. One of these ‘friendly’ hormones is Growth Hormone, otherwise known as GH. Despite what the name may suggest, Growth Hormone will help you achieve a youthful and lean physique. It won’t turn you into a giant!

Strength Training is not only a fat loss tool but it also increases bone density. As we age, our bones unfortunately become weaker and more susceptible to fractures and other injuries. Some studies suggest that strength training throughout adult life can significantly reduce the chances of fracture in both males and females by as much as 40%!

Now that we have covered some of the benefits, here are some quick tips to help you get the most from your strength training program:

  • Aim to complete your strength program within one hour. The longer you train, the more cortisol (stress hormone) you produce.
  • Whether you want to lose weight or gain weight, add more sets to your current regime. The greater the amount of sets, the greater the hormonal response.
  • As you’re now completing more sets, six exercises per workout should be more than enough.
  • Remember to lift to a certain tempo. Generally speaking, a 4-5 second eccentric (lengthening of the muscle) will produce more metabolic adaptations. Slow eccentrics will also assist with tendon strength.
  • Remember that your strength training program should be structurally balanced i.e. don’t forget to train your legs!
  • Here at our Gold Coast Personal Training Gym we utilise this method and it works well.
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Screen Shot 2015 12 15 at 11.45.18 am - Paleo Cheese Cake

Paleo Cheese Cake

Ingredients :
450g macadamia nuts
300g raspberries
1/2 cup lime juice
1tsp sea salt
1 vanilla pod
310ml coconut oil melted
3/4 cup coconut milk
 
Base:
160g almonds
1 cup of shredded coconut
6 dates, pitted
Pinch sea salt 2 tbsp coconut oil melted
 
Method:

1. Soak macadamia nuts overnight and rinse the next morning
2. Grease the base and sides of baking tin
3. To make the base process the almonds and coconut in a food processor until you have a nice crumb consistency. Add the dates, salt and coconut oil and pulse until the mixture comes together.
4. Press the base mixture firmly and evenly into the base of the prepared tin and refrigerate for 1 hour
5. Blend up the raspberries until smooth and pass the purée through a fine sieve and discard the seeds- set aside.
6. Combine the macadamias, salt, lime juice, honey and vanilla seeds into the blender . Whiz till creamy. Add the coconut oil and coconut milk and pulse to combine.
7. Divide macadamia mixture between 2 bowls. Pour the raspberry purée into one of the bowls and mix.
8. Pour the plain mixture over the base and tap the tin to remove any air bubbles. Next pour the raspberry mixture and tap the tin again. Place in the freezer for 4 hours until firm.
9. To serve remove the cheesecake from the time while frozen and place on a platter. Place in the fridge to thaw for 2-4 hours. Decorate with raspberries and serve .

Serves 8-10
 
Reference:
Paloe Pete Evans “Family Food”
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Screen Shot 2015 11 02 at 12.06.53 pm - 20 Fat Loss Tips (Updated)

20 Fat Loss Tips (Updated)

Check out our 20 Fat Loss Tips (Updated) to help you improve your heath.

  • Fish Oil & Magnesium are the best supplements to get you more sensitive to insulin, therefore allowing your body to handle carbohydrates better.
  • High intensity cardio over steady state cardio is much more effective for fat loss.
  • The word ‘Protein’ in Greek means ‘first important’ so always include it in each meal.
  • For ultimate fat loss, train upper and lower body together.
  • Sleep & Relaxation methods like yoga, are your best tool to control cortisol levels. Getting adequate sleep will help your body recover and give you the energy to train harder each day, thus burning a greater amount of body fat.
  • Cutting carbohydrates out does not work for everybody. Eat your carbohydrates after training for the best hormonal response.
  • Drinking coffee before a workout can increase your fat burning by allowing you to lift heavier weight and train harder.
  • Eliminate all unnatural and artificial sweeteners / sugars as from your diet, as it messes with your cell function and insulin receptors.
  • Prioritise compound movements over isolation as your body will use a lot more energy with bigger movements like dead lifts and squats over bicep curls and side raises.
  • Eating quality, organic food when you can will mean less toxins, additives and preservatives enter the body allowing your system to absorb the correct nutrients in order to function at its best.
  • Getting enough good fats in your diet is important for your cell health. For example, avocados, nuts, organic butter, coconut oil, extra-virgin olive oil are best.
  • Eating greens 4-5 times a day is essential for a healthy digestive system, keeping you alkaline and feeling great.
  • Aim to ‘move’ at least once a day. Do something active that takes between 30- 60 mins of your time each day. Your body will love you for it. Variation is the key.
  • Low stomach acid can be caused by alcohol consumption, processed foods and stress. This is a major cause of gut problems, food intolerances and allergies. Always look after your gut with a probiotic when needed.
  • Alcohol drastically slows down fat loss and muscle gain. For example, beer lowers testosterone and increases estrogen which becomes a great cause of body fat around the chest. The liver then prioritises getting rid of the alcohol and fat loss is put on hold until this is complete.
  • Studies show that training in a group environment means you are 85% more likely to achieve your goals.
  • When utilising weight training for fat loss, change sets, reps and tempo every 3-4 weeks to continually shock the body.
  • Strong-man training produces growth hormone and testosterone which are the best fat burning hormones. Include 1 session of strong-man training in your workout each week for best results.
  • A high protein and good fat breakfast is the best start to the day, eliminating those unwanted afternoon cravings and helping your brain make better food choices throughout the day.
  • Replacing your double caramel latte with 3 x green teas per day will help reduce sugar cravings and assist detoxification & fat loss.

Click Here to Check out our Nutrition For Training guide

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PA191659 870x653 - Optimal Meal Timing

Optimal Meal Timing

Consuming food at the correct time is crucial and a great way to keep your brain on point all day long whilst running at your prime. In this article we delve into details on how you can set your body up for fat loss during the day and our tips for the best breakfast to ensure your concentration and decision making is at its best.

Let’s start with the most important meal of the day – breakfast. When we wake, our body needs a steady energy increase to start our day.

We recommend Red Meat & Nuts. “For breakfast?” you may say, let us tell you why:

  • Red meat allows for a slow and steady rise in blood sugar.
  • Nuts provide a great source of healthy, smart fats that allow the blood sugar to remain stable for an extended period of time.
  • We also recommend adding a green drink, such as vital greens to your morning routine to awaken the body and give you lasting energy.

For some, this may be completely different to your standard Weetbix and banana combo but give it a chance. We have trialled and tested this personally and on our clients over the past few years, and the results speak for themselves – you not only look better but feel better too. Enhance the flavours and alternate with white meat, however red meat is ideal as it raises dopamine levels.

This brings us to dopamine – a neurotransmitter that helps control the brains reward and pleasure centres, helping you make better food choices for the whole day and thus key to fat loss.

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Vital Greens

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IMG 3874 870x653 - Are These 3 Road Blocks Stopping You

Are These 3 Road Blocks Stopping You

As trainer I see many different types of people aiming for one thing, to see results. I see what successful people do well and what can sometimes slow others down trying to get the same results. Below are 3 road blocks that maybe stopping you. Changing these will help and motivate you to keep progressing.

 

Not preparing food: Plan to prepare or prepare to fail. It’s harsh but it is very true. We all have good intentions when it comes to preparing food but following through with this takes time and some planning. You may have to sacrifice your favourite television program, social media time or a few hours on the weekend but doing this will not only save you money but set your brain & body up for the week. Knowing you are prepared and ready to take on the week 100% will give you a huge amount of motivation to achieve your best at every session.

 

Alcohol: Have you ever said to yourself, “one drink won’t hurt”? Yes, one drink won’t hurt but it will put a road block on your results for the next 5 days. Studies show that consuming alcohol stops fat loss for up to 5 days. So if you’re training week to week and having a few drinks on the weekend, you may not store body fat but it will take a few days for your body to detoxify the alcohol and then get back to running at optimal levels.

 

Not planning your week of training:
We all live busy lives and things will come up. Plan your week & create a routine. Aim for a minimum of four days of training and add extra days when you can. Don’t set your schedule to full and give yourself time to relax for five minutes before training and know what you’re doing. If you are reading this and you’re a member of Uber Shape , your lucky as your programs are all ready planned for you, but spending 5-10 minutes to think and focus on what you would like to achieve out of the session is a great way to achieve new personal bests as well as decreasing your daily stress allowing you to chill out for a few minutes of the day.

 

Results come from sacrificing things in order to gain in another area. In our case, we are sacrificing crap food and time at the gym to feel happy, healthy and live longer. Aim to progress!

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Screen Shot 2015 09 21 at 8.51.32 am - Clean Eating on the Road

Clean Eating on the Road

 

Let’s talk about a struggle we all face – trying to eat clean when traveling. I’m going to tell you a bit about my experiences and share a few simple tips to make any future trips more enjoyable for you, minus the stress.

 

Over the past few years, I’ve travelled to different states and countries for work and although exciting there is only so much take-out you can consume (and I’m talking about healthy options too). A vast majority of the food is cooked in heavy trans fats, which inevitably makes you feel sluggish and slow.

 

Here’s my low down on tips for travel to prevent this feeling.

 

Option 1 – Run a quick google search on pre-made clean eating meals a week before you go. There are loads of companies all around the world that can prepare and deliver meals to your door, it’s simply a click of the mouse and they can arrive when you do.

 

My recommendations:

Cost: $8 – $12 per meal

Option 2 – Do the research and choose a room or apartment with a kitchen. It may cost a little more, but you’re bound to save money as you will be cooking your own food. Then head to the local store and purchase the essentials for a few days.

If however you’re only going for one day, why not take a small cooler bag with your pre-cooked meals for that day.

Easy snacks on the go:

  • Quest Bars – these would definitely be my pick for healthy snack bars. They contain the lowest amount of sugars and have very few ingredients. If you have had a protein bar before you would know that your jaw usually gets cramped trying to chew through it! Thankfully Quest Bars give your chomper the relief and are soft and easy to chew through.
  • Raw, unsalted nuts – grab a bag en route. This is a simple, easy snack and you can mix up the flavour with different types of nuts.

 

Airport food:
Unfortunately eating at the airport is never a good idea. 99% of airport food I wouldn’t even feed to my dog. There are however some options to not leave you hungry before a flight.

  • Boost Juice – luckily have a great range of protein smoothies. Or better yet opt to make your own with berries, protein, spinach and coconut water (note: avoid the juices as they will spike your insulin with all the sugar and zero fibre).
  • Kebab on a plate – choose meat and salad sides with this option. Although the meat is generally very high in fat, at least it is half decent and you get some protein.

 

As I type, I have just finished off my last meal at the airport waiting for my flight home. I feel great knowing that I have done my best to eat clean while away on my trip and am 100% ready to get back to training this week.

If you’re committed to reaching your goals, don’t be an excuse maker, be a problem solver and you will stay on track to success.

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Food Triangle

Uber Shape’s own Food Pyramid

Here it is – Uber Shape’s very own Food Pyramid!

We have created a fun, new Food Pyramid mirroring the clean eating / paleo way that forms the basis of Uber Shape’s nutritional guidance. Recently you may have heard on the news that there has been a significant decrease, with some people even being cured of health complications simply by reducing or cutting out the amount of junk food, sugar and processed foods in their diet. The Government has also recently updated their food pyramid making it equally on the right track – better late than never I say.

It’s no surprise that people now desire to start eating clean, whole foods in hopes of improving their health and lifestyle significantly. Local farmers markets and butchers are getting swarmed with people searching for quality in fresh produce, even avoiding supermarkets that they would commonly visit on a weekly basis. Personally, Nikki and I also shop at our local farmers market and butcher every week for this exact reason.

A little tip – if you purchase fresh produce that is in season, it tends to be a lot cheaper than at the supermarket, plus you have the guarantee of quality and locally sourced goods.

Uber Shape is proud to release its very own Food Pyramid, which has been used for the past 6 years proving success to many of our clients for health and fat loss. We’ve broken it down into 9 vital tiers, which we believe makes it easy to understand and compliments your routine meal breakdown and plan provided as part of your nutritional training.

Uber Shape Food Pyramid

  1. Occasional (wine, chocolate)
  2. Supplements (vital greens, fish oil etc)
  3. Dairy (protein, cheese, cream, milk, yoghurt, butter)
  4. Carbs / Starchy Vegetables (rice, sweet potato, corn, split peas, quinoa)
  5. Fruits (pineapple, grapes, bananas, apples, strawberries, lemon, kiwi fruit, watermelon, orange, pears, blueberries)
  6. Fats,Small amounts (avocado, nuts – almonds, walnuts, hazelnuts, coconut, olive oil, almond butter)
  7. Protein, 1 portion (eggs, fish, red meat, white meat)
  8. Fibrous Vegetables, 1-2 portions (tomatoes, lettuce, cucumber, zucchini, kale, mushrooms, capsicum, beans, asparagus, carrot, onion, spinach)
  9. Water

If you need any further advice or explanation regarding the pyramid or intake of each food group, be sure to book in your next nutrition consult!

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Screen Shot 2016 09 29 at 12.25.46 PM - Food For Fuel or Exercise So You Can Eat

Food For Fuel or Exercise So You Can Eat

Food for Fuel

We have all done it many times. “Oh I’ve trained so I can have this or I’ve trained hard this week so my body will burn it up.”

I like to think that food is fuel. I am consuming what my body needs to run at its best. Remember you cannot exercise your way out of a bad diet, but you can make better choices to make you fitter and healthier.

If you are like most people you are probably eating too many carbs for your body’s needs. When you consume more than you need your body will turn it into fat. The exception being if you have been training for a while and have been smart with your intake and timing you are most probably more sensitive to carbohydrates and your body will be able to handle higher amounts.

Unfortunately, the body does not work like this and this is why.

Consuming empty calories (junk food) with high amounts of sugar can be very harmful to your hormones and the signals it gives your body. Fructose, found commonly in foods at your local supermarket has many negative outcomes:

#1 Fructose is put in foods to create a sweet taste that is very addictive. But fructose does not tell the body you are full so you continue to eat more than you need of what is normally poor nutrient dense food.

#2 When consuming fructose you turn on the enzyme, fructokinase which in turn activates another enzyme that causes cells to accumulate fat. Over time this turns your body into a fat storing machine and you find that it is harder to lose fat.

Where to Now?

People are always asking what to eat and it is very simple once you understand the foundation.

Eat protein rich foods and nutrient dense fibrous carbohydrates with plenty of good fats. Post weight training, eat starchy carbohydrates with a protein rich source.

Avocados are rich in monounsaturated fat that are easily burned for energy, they are full of potassium.

Coconut oil is also a great source of energy as it is sent straight to the liver to be absorbed. It can bring your energy back up especially if you are new to eating fewer carbs- you may experience low blood sugar levels including shakiness and a light head as your body adjusts to using fat for fuel.

Organic Eggs are a great source of protein for recovery and repair of body tissue. They also contain healthy saturated fats but be sure to buy organic as this means the chicken was free to eat grass, insects & worms rather than soy & corn.

Grass Fed Whey Protein is a perfect source of fast absorbing protein. Protein can be absorbed both before & after exercise. This is most important after strength exercises, as you need a meal that can be rapidly absorbed. This can help both for burning fat and building muscle.

The moral of the story is to eat food for fuel, which is going to nourish your body and make you feel fitter, healthier and happier.

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