No carbs at night, no carbs if you want to lose weight, blah blah blah....
This is why so many people are confused with nutrition.
...it is all to do with the white noise, that is experienced in the media, or by Personal Trainers who provide Bro science advice...
>>So what do you do..?
If you listen to some trainers, they may tell you the following:
Don't to eat carbs after 7pm,
Only eat carbs before or after training,
Dont have any white carbs, because it's not strict paleo..??
White carbs are just sugar, that will make you fat and should be avoided..Really..?
Aaaaaarrgggghhhh.....!! it even confuses me....
This is all about you and what you need, not about your ego driven bodybuilding style trainer who tries to get you to do what he/she does.
(Don't get me started on supplements.. (next week))
I get it, i've been there as a 20 something lad (i'm now a grown man of 44) and listened to the bro's in the gym, the same bro's that are now on social media, spouting rubbish.
Here in lies the problem - Social Media,
(The ironic thing is that i am passing this info to you through some form of media.... doh..!)
**Time for some real talk....**
If you workout and want to get strong, eat carbs to fuel your body and for post workout food.
If you workout and want to lose weight, try limiting carbs for breakfast, i.e porridge, toast, yogurts, fruit, cereal etc.
If you workout and want to get strong and put on muscle, try eating an excess of calories i.e 200-300
If you workout and want to lose weight, do not starve yourself but eat less calories for a slow approach i.e 200-300 calorie deficit.
Fitness and working out has evolved from eating steak/eggs or egg whites with carrot sticks, i implore you to stop starving or restricting yourself from the things you like and start living.
SC Vital Fitness
I know it has taken some time... BUT...
The FREE master class is here...!
Starting on Saturday 10th February - 1200 at SC vital Fitness, see you there :-)
“What are we going to cover...?
Ahh yes… the you need to know if your questions will be answered..?
As well as your free body fat test and mini consultation...How does this sound..?
Tip #1 - How to reduce body fat and how quick you can do it?
What is fat?
What is the best food/supplements to burn fat quickly?
How do you lose weight quickly without dieting?
Tip #2 – Find out why you can't lose fat or gain strength, no matter how much you exercise?
What is a calorie deficit?
What exercises are best for strength, fat loss & endurance? And Spot reducing certain areas (Bingo wings etc)
How many times should I work out per week?
What is Overtraining?
Secret NON – Diet way to success..!
Tip #3 - How can you make the right healthy foods taste good?
What is wrong with chicken and brocolli diet?
Carbs or Protein, what is best?
Can you lose fat without counting calories?
What is a FAD..?
And much much more...!
Our Personal Training facility “SC Vital Fitness” can do ALL that (and a whole lot more)…
P.S. The Ultim8you doesn’t do EVERYTHING for you… you still have to work hard, but it will give you the tools to make your fitness journey an awesome one!
Ok - I talk a LOT about he problems you could face in the gym right?
It’s what I’m known for, and the reason we are sought after for fat loss and strength gain programs and why men over 35 trust us to train and educate them about fitness.
And everyone always asks me, after they’ve had some personal training or worked our on their own…
“Sean… what is the best exercises for (fill in the blank ---------------?”
Ahh yes… the dreaded working out on your own…
As you’ll soon see it’s the #1 reason people fail and flop pathetically … even when everything else is done right…
And good personal training or working out?
Well, whether you pay an arm and a leg to a gym or trainer (who is clueless)… or you invest years into learning how to do it yourself either way it’ll cost you a freakin’ fortune!
Which is why I realised the general gym goer over 35, needed a different option...
Something that could take proven gym workouts and make it easy for you to get awesome FAT loss results and not be intimidated by going to the gym weights area with all the other stringer vest wearing Bro's...
Yup. Whether you need:
And I’ll show you exactly how you can make it work on the 30 Day Trial
Anyways, keep your eyes peeled for the next email
The subject line will be: “Fat loss Secrets for over 35's”
P.S. The 30 Day Trial doesn’t do EVERYTHING for you… you still have to work hard, but it will give you the tools to make your fitness journey an awesome one!
I know you are probably a bit sceptical...
Could this be too good to be true..? Could you really transform your life after building a foundation on our
Question - "Don't you think that It's time you did something for yourself and take a minute to read every word of this blog?"
Ask yourself this...
Does it frustrate you that you try hard but the muffin top/love handles stay where they are..?
You wake up in the morning, you feel sluggish, tired, unmotivated and just want it to be Friday again so you can get back onto the beer or the vino with your pals.
Your hips feel tight, your back is sore and the head feels heavy from the occasional glasses of vino or beer you have on an almost daily basis.
Because of this, you feel even more tired, you skip breakfast, head straight for a coffee and think of picking up some kinda sandwich from the train station on the way to work because you know you will need something later on.
The later on never comes, so you have another coffee (or two) and end up snacking on biscuits in the office and then wonder how did I get myself into this mess.
So then, it's time to take action, and you think...
..."I need a gym, a workout" or a Personal Trainer. "
You feel this way because you are fed up with how you feel, the constant niggles, being out of breath and irritated with regards your general lack of health?
So then, does this sound like you..?
Are You a bit PISSED OFF with the with the way you look and want to make a change that is built around YOU...
Well then, watcha gonna do about it...?
P.S - The next 30 Day Trial only has a few slots left are you in or are you out...? https://go.scvitalfitness.co.uk/30-day-trial
You want to LOSE FAT, get stronger, faster, and build muscle. So you keep training harder and harder.
The problem is that all these adaptations happen away from the gym.
When you train, you create a demand for your body to adapt to a stimulus, bringing about
improvements to make that exercise easier next time. Sure, these adaptations wouldn’t happen
without the exercise in the first place. But it is the recovery process that determines the speed and
magnitude of the adaptations.
What this means...
You need to train hard to create greater potential for adaptations to occur, but recover harder in
order to give your body the best chance to make the necessary changes.
So how do we do that...
Make sure your nutrition is supporting the process – Protein, vegetables, fats AND carbs.
Give your body enough time to recover between sessions.
Get enough sleep. 7+ Hours.
Periodise your training appropriately, and train optimally not maximally.
Need or want to know more? Take a look at our 30 Day Experience, its a game changer.
SC Vital Fitness
P.S - Athletes can train harder and more frequently than us general folk, for no reason other than the fact
they recover a lot harder.
Stop fixing the symptoms, start fixing the cause.
If I were to hit you on the head with a hammer every 5 minutes, the symptom would be a headache,
treating this with 2 paracetamol is unlikely to solve the problem for very long. However if you stop me
hitting you on the head, the headaches will subside as you have fixed the cause of the symptom.
Unfortunately many aspects of fitness of health are treated by fixing symptoms. Being chubby for
example is a symptom of overeating and dieting is like taking 2 paracetamol, as soon as you stop things go
back to the way they were.
Instead, if better habits are built, nutrition knowledge is improved, and approaches to food altered, then chances are the symptoms will be reduced and stay reduced.
The same can be said for a lot of injuries, if you have pain in your shoulders this is a symptom, likely being
caused by incorrect movement, treating this with a little rehab and some ibuprofen may relieve pain for a
while, but unless you address the cause, looking at mobility, stability, strength, and the movement, then
the pain will likely reappear.
So next time you are seeking a resolution, look to fix the cause, not the symptom, and seek advice from
those that do likewise.
SC Vital Fitness
P.S. If you have any questions or want to address the causes of your health and fitness symptoms, then get in
touch at our contact page.
Before i go into the smelly bum thing, let's take a look at our People of fitness page and the stories of how fitness has changed their lives...it's pretty awesome..!
This just happened….
Sorry for the graphic words, but I was listening in on a conversation, where a women told her mate that the bottom fell out of her arse….she had the runs, the squits, the flock of sparrows, you get my drift…
Does this or has this happened to you..?
Does it mean there is something wrong..?
Are you one of these people who can fart and clear a room in5 seconds flat and also think that it’s funny to play the fart game on your kids heads….or is that just me..!? ha ha!
On a serious note, this can be a problem..
Smelly farts, runny poo, gut ache etc..
It is NOT your body’s way of letting you know how funny you are, it is YOUR body’s way of telling you that you are not eating the right food or drinking the right things, you are essentially making yourself stink.
Not so funny when you put it like that…is it..?
This is pretty common and can also be pretty embarrassing in the wrong situation and could leave you red faced and looking for the next EXIT.
So how can you stop it…?
TRY THIS: It's carbs that make you stink….really..?
I’m not talking rice, pasta, potatoes etc….
I’m on about beer and wine….liquid carbs!! I’m sure the lady who was telling the world about her smelly farts, then proceeded to tell her mate about wine o clock…!
Research suggest that the carbs from the wine/Beer are mal-absorbed and are left to ferment in the body, which can cause the stinky poos and farts.
("For me, my trigger was cider (love the stuff!)
It was my drink when I fancied a quick tipple, but recently it made me trump like a trooper….so I stopped before the missus killed me.")
TOP TIP: Your body is clever, listen to it and how it reacts to certain foods and you will thank me later..
P.S - Have you seen or are you reading our e-book..? the section on carbs, may give you an idea of what is right and wrong with your carb intake, check it out.. :-)
I overheard an older guy in the supermarket telling his mate that he can’t get to the gym, because he is always injured, …. it could either be from lifestyle or from working out itself.
Not only has it stopped him working out, he seemed to be a bit down in the dumps..
I know that if this happens, for some of you it can make you feel pissed off, which in turn can lead to the odd bit of comfort eating.
I get it, like the guy in the supermarket you feel like giving up and succumbing to a diet of pizza, beer and takeaways.
You get better and then the same thing happens again…aaaarrrrgggghhhhh..!
So what you gonna do about it..?
THIS - You need to become more explosive..!!
I know what you are thinking, i'm too old for that shit and my body won’t be able to take it.
Think of it like this, you need to stiffen up your tendons and ligaments (not your penis) to prevent further injury…..So then, in order to do this, you need to become more explosive.
A great article by Wilson and Flanagan on jump training, determined that the athlete with the quickest response (the most explosive) will usually have stiffer tendons, which should therefore prevent injury….BOOM..!
TOP TIP: Find the right Trainer, in the right gym and conduct a considerable amount of gym strength workouts along with plyometrics (bouncy stuff) in your programme and this will ensure that you stay injury free.
As bonus, if you do this, you will also lose weight, get strong and stay out of the tuck shop..!
SC Vital Fitness
P.S - Plyometric Training is best in a controlled environment with a Trainer/Coach, please be careful it you are embarking on this on your own, if you have any questions, fire me an email.
What does a workout to burn the chunky bits, like the guys/girls on our 30 day Experience..look like..?
Your (our) workout should be designed along a few variables:
The variables of getting strong, increasing the size of your muscles AND burning chunky bits.
YOUR (our) goal is for you to reach your maximum potential (Lose fat or getting stronger), in the most efficient manner with regards your lifestyle and training age.
There have been many trials that have taken place with regards volume and intensity (percentage of weight used, how many sets, time under tension and rest periods) to see what can be utilised from the most experienced lifter to the complete novice in how they are going to get strong or lose the chunky bits..(Who doesn't hate chunky bits!)
A recent study took some healthy males and allocated them either slow or normal bar speeds on a compound exercise (Back Squat, press, deadlift etc)
They kept the weight under tension for 6 secs 3 down and 3 up, with no pause at the bottom.
The researchers found that after an 8 week training programme the low speed of the squat movement displayed an increase in muscle size by an average of 70% and an increase in strength by 10%. However, even though there was an increase in size and strength, there was no increase in power.
WHAT DOES THIS TELL US…??
This tells us that if you are looking to gain strength it may be a good idea to slow the reps down and not bounce out of every rep.
On the other hand if you are looking to increase power, you need to speed the reps up.
Or (THE BIGGEST TOP TIP!) If you are looking to burn the chunky bits (FAT), get more time under tension....In other words get uncomfortable and take a look at our 30 day experience, its pretty epic..!
P.S - Not every Fat loss Journey is the same, but if you need help we can make sure it will be an awesome one..!
How many of you have tried different ways of eating, just to see what works, but none of them do...huh..?
You must by now be tired of listening to the media and all the social media experts on which diet is best, paleo, high carb, low carb etc...
It drives us nuts..! (not f**king paleo nuts!)
The thing is your eating regime (not diet!) doesn't have to be over complicated.
The best diet to lose weight is by simplifying what you eat. In fact, at SC Vital Fitness, we can show you how to lose weight without dieting at all.
And this is why it won't fail..
The key thing missing from most diet regimes, is that they don't take into account YOUR lifestyle
Take it from me, you need to do the following:
>>Routine and portion control is the key.<<
If you follow some simple steps and nail the first 4 weeks like the plate below, then you may start to get in shape.
The fact of the matter is that you are now at the point of wondering what to do next.
You can either continue down the same path, getting fat and miserable or you can START making some better choices for your plate.
SC Vital Fitness
P.S - We do know some of you won't want to do this on your own, so if you want a bit of help, just pop your questions below
P.P.S - I answer all comments and e-mails, im a bit of a geek like that.
who is this for?
Educational blogs for all who want to enhance their fitness Journey.