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The Top Nutrition Trends of 2015 ( that we have been talking about for years )

Tips and Advice | Uncategorized

When it comes to trends, the media always lead, sometimes in the right way, often times in a bad or negative way.

You see , we are so influenced by what the media tells us that we forget about the obvious and often just blindly follow what the media and the World Health Organisation tells us to. We know deep down that the WHO has been wrong for so many years with its food pyramid which has in my opinion, resulted in the huge obesity epidemic that we now face, in fact they have even said “ok, we may have been a bit wrong so now you need to follow our Eat Well plate” Unfortunately, that isn’t great either but it is a step in the right direction.

Here are the current food trends that are good and which we at A.P.T have been recommending for at least 3 or 4 years now…….

GET BACK TO FULL FAT 

Last year you may remember hearing about the benefits of low fat milk and yoghurts. Well this year the tables have turned and in February it was all about the benefits of full fat dairy products!

Over the past few years full fat dairy products have been avoided like the plague for those who want to lose weight and maintain heart health, mainly due to their higher saturated fat content, but recently a number of studies have claimed full fat dairy products where actually linked to a lower body weight.

So which is best? The jury is still out when it comes to full fat vs low fat and ultimately it depends on your overall macronutrient intake. Consuming full fat dairy products can help keep you fuller for longer which can lower cravings and cause you to crave less, not only this, but often lower fat version are stripped of nutrients and loaded with a higher sugar content- which can raise insulin levels and promote fat storage. Ultimately you should aim to consume full fat dairy products where necessary and if it fits your macronutrient intake. When opting for a low fat version- always check the sugar and nutritional content.

 

ARE YOU A COCONUTTER ?

Coconut oil, coconut water, coconut butters, dried coconut- coconut has hit the headlines this year with the media and retailers reaping in the rewards.

So what’s the big deal about coconut?

In fact coconut oils main benefit actually comes from its SATURATED fat content- that’s right saturated! But these aren’t just any saturated fats that you find in processed foods, meat and dairy- Coconut oils are a combination of medium chain triglycerides/fatty acids which can be utilised by the body as a quick source of energy- which can actually increase energy expenditure. Coconut oil is also thought to keep you fuller for longer and lower the level of body fat around the abdominal area.

To enjoy the benefits of coconut- get on the band wagon! This is definitely a trend of 2015 that everyone should be enjoying. Just make sure that you follow the moderation rule! Remember coconut oil is still a fat and therefore should be incorporated into your macronutrient intake for the day- even when added for frying foods and hot drinks. Too much of anything- even good foods can be unhealthy!

 

EXTRA PROTEIN

Increasing protein in the diet has hit the media this year with the promotion of protein shakes, protein bars and products with added protein.

But why? Protein offers a range of benefits- not just weight loss. Protein can help muscle recovery during sports, can increase satiety keeping you fuller for longer, and can help build muscle and increase metabolism. Not only this, but protein can help control insulin levels and peaks in insulin that sugar and carbohydrate consumption can cause- lowering the risk of diabetes.

 

NO MORE SUGAR, LETS EAT FAT!!

Forget packing in as much energy dense high carb/ sugar foods and avoiding fats- finally in 2015 people are learning that not all fats are bad when it comes to weight loss and dieting. Unsaturated fats (mono and poly unsaturated) have a series of benefits when it comes to health whereby studies have shown they can lower the risk of cardio vascular disease, obesity and other chronic diseases and risk factors.

Unsaturated fats contain fatty acids such as omega-3 which can help aid fat loss and control insulin production- as a result in the nutrition industry this year there has been a huge boost in the sales of foods such as nuts, nut butters, avocado and chai seeds. Packing in healthy fat into your diet is definitely a trend we should all be following- again however making sure to pay attention to the energy density and calorie content of these foods- moderation being key!

 

 

When it comes to trends, the media always lead, sometimes in the right way, often times in a bad or negative way. You see , we are so influenced by what the media tells us that we forget about the obvious and often just blindly follow what the media and the World Health Organisation tells […]

The Solution to L.S.B.C ( long slow boring cardio)

Tips and Advice | Workouts

Hey there,

I hope you read my last post about cardio, if not then check it out :)

 

Anyhow, In it, I gave you some reasons, backed by studies of why cardio isn’t the best of things for you for a variety of reasons which I won’t go back into here ( like I said, ya got to go back and read it for yourself )

 

 

As promised at the end of that post, here is the solution to L.S.B.C and its called Metabolic Conditioning or Metabolic Resistance Training . But first, here is another bit of info for you to digest->>>>

 

According to the website,  FitDay,  jogging at 6mph burns just over 8 calories per minute. And here’s more bad news->>>
Jogging does NOT have an AFTERBURN. So if you exercise for 20 minutes, you burn just a measly 160 calories. All that boring cardio is not even enough to burn off an afternoon treat ;(
But at least cardio is better than crunches.  Well kind of :)
Men’s Health says it takes 22,000 crunches to lose a pound. One pound of fat contains 3,500 calories, so one crunch burns just 0.159 calories. If you do 20 crunches in a minute, that’s 3 calories per minute from crunches. No wonder crunches are a WASTE of time :/
Ok ,Ok  I hear you saying, ” so how do I burn a load of calories in a short space of time when I’m so busy ? “
Back to the METCON. These next 5 exercises will burn between 15-22 calories per minute, now that is close to about as good as it gets, the only other exercise that I can think of that will burn more per minute is hill sprints. Now hill sprints are an excellent way of getting you lean, fit and strong but who can sprint for long periods of time ?????? (They are an excellent addition to a well planned, periodised athletic program)
As an expert trainer, I know plenty of exercises that you can do that, makes each one at least TWICE as good as cardio and FIVE times more effective than crunches
Want to know what they are? I’ve put them in a circuit for you->>>
1A) KB Swing
1B) Bear Crawl
1C) KB Snatch
1D) Tuck Jump
1E) Burpees
You can vary how to do these circuits to change things up by doing each exercise for time such as 30 seconds on each move with only 30 seconds of rest at the end of the circuit and repeat for 3/5 circuits depending on time, fitness levels etc or you could do them for reps, again, rest only at the end of each circuit
But ” Hold on, What if I need to train at home and haven’t got any equipment” I hear you say. Well don’t worry cause as always I’ve got your back ;)
Try this->>>
1A) Jumping Jacks
1B) Mountain Climbers
1C) Burpees with 2 jumps
1D) Lunge jumps
1E) Bear Crawl
1F) Broad jump
Again, for time or reps, this requires no equipment and no complex moves although the calorie burn rate will be around 15-20 per minute with no equipment, this makes so much more sense than traditional cardio
As always, if you need or want more information or want to experience the intensity of training correctly and ACTUALLY GETTING RESULTS  then contact me on for more info at Athletic Performance Training
Look out for more posts next week but if you have any ideas on subjects for posts then please let me know
Mark ” The Solution ” Lammas
Athletic Performance Training
   

Hey there, I hope you read my last post about cardio, if not then check it out   Anyhow, In it, I gave you some reasons, backed by studies of why cardio isn’t the best of things for you for a variety of reasons which I won’t go back into here ( like I said, […]

Don’t Do This any More

Tips and Advice

Last September and March TEAM A.P.T took part in a couple of mud/obstacle runs that were great fun and certainly a challenge for us all.  Whilst I enjoyed taking part in the challenge and even enjoyed the occasional training trail run, CARDIO just isn’t good for you for everyday training, particularly on roads or cardio machines.

 

Here’s why………….

 

The number one reason is overuse injury.

 

According to research from the journal, Sports Medicine, 75% of all running injuries are from overuse …… constant repetition of the same movement.
So if you have even the slightest tight muscle, it will get worse and worse and worse with EVERY step, eventually leading to injury and a trip to the doctor’s.
If  you do the same thing over and over again, your  knees, hips, IT bands  (outside of your thighs), and Achilles tendons  take a beating. That’s  why you need to STOP cardio and use a wide variety of bodyweight  exercises instead.
But getting hurt is not the only reason cardio is bad for you.
A 2007 Obesity study found that 300 hours of cardio per year helped men and women lose only 5 pounds. So that’s about 50 hours of cardio to lose each pound of body weight – what a waste of time. Cardio doesn’t work.
And then there is this bad news about cardio…
British researchers found many women start eating MORE food when they start a cardio program. Cardio makes you hungry. And that’s another reason why you struggle to lose fat with long, slow cardio workouts.
Finally, you must know the Cardio LIE that you are told everyday.
  Each time you hop on one of those cardio machines, it lies to you about how many calories you burn. The Elliptical machine AKA the cross trainer (the most useless machine in the gym) overestimates your calorie burning by 42%, according to a study from the University of California.
The Treadmill was also bad … Overestimating calories burned by 13%
The Stationary Bike was okay … Overestimating calories burned by 7%
Fortunately, there is a MUCH better way to lose fat.
It doesn’t involve any cardio and can be done in as little as just 6 minutes.
Look out for THE SOLUTION later in the week

Last September and March TEAM A.P.T took part in a couple of mud/obstacle runs that were great fun and certainly a challenge for us all.  Whilst I enjoyed taking part in the challenge and even enjoyed the occasional training trail run, CARDIO just isn’t good for you for everyday training, particularly on roads or cardio machines.   […]

Diet Mistakes That Women Make

Tips and Advice

Hey, lets face it, most people are on some sort of diet this time of the year, if not most of the year and, most people have their struggles when it comes down to “what” and “how much” to eat.

Generally speaking, men eat too much junk food and drink too much beer but with women, there is so much conflicting “information” available from so called professional sources and the media, (hey, they should know what they’re taking about surely ) that no wonder women struggle with their weight.

Here are some common mistakes to bear in mind………

 

1) Women Cut Too Many Calories.

 

If you don’t eat enough, you lose muscle. Worse, if you only do cardio and you cut calories too much, then you lose more muscle and you gain fat.

It’s the Double-Diet-Danger!

Lose muscle and you will SLOW your metabolism making it 10x’s harder for you to lose belly fat, shrink your thighs, and firm-up your arms.

If you are eating 1200 or even 1400 calories per day, that’s NOT enough.

You need to eat more!

By the way, did you ever notice how all those diet spokeswomen NEVER seem to be able to keep the weight off? And worse, they end up BIGGER than before? That’s more proof that big cuts in your calories does NOT work.

 

2)You Are Addicted to the 1990′s Diet.

 

Back in the 1990′s so-called diet experts were telling us to avoid fat and eat high-carbohydrate diets.
This, unfortunately has been picked up by the media and medical experts as the healthy way to eat, now though, following independent new medical studies, its been shown to be a fallacy.

 

The low fat, high carb diet might work for marathon runners but it doesn’t work for fat loss. Worse, the more high-carb foods you eat, the more high-carb foods you crave!

When was the last time you could stop at just one granola bar? Or 1 serving of breakfast cereal (Do you know how SMALL one serving is? It’s not even enough to satisfy a little girl.)

So stop eating snacks out of your purse (I know you’ve done that!) The more low-fat, high-carb foods you eat, the harder it is to lose fat.

 

3) Women Skip Cheat Meals … But Then Go On Diet-Destroying Binges.

 

Guys that are trying to lose fat can stick to a program for the week as long as they know they can relax their diet on weekends for a cheat meal.

But too many women try to be perfect all the time, denying themselves, sacrificing all pleasure, until one day, suddenly…BOOM. It’s a Binge!

And it’s not pretty.

The binge turns to sugar addiction. It lasts for days, not just one meal, and soon you’re like one of those TV-celebrity-diet-endorsers that ends up worse off than before they started counting calories and eating-by-points.

That’s bad news.

So plan ahead to enjoy your reward meal and avoid binging.

Hey, lets face it, most people are on some sort of diet this time of the year, if not most of the year and, most people have their struggles when it comes down to “what” and “how much” to eat. Generally speaking, men eat too much junk food and drink too much beer but with […]

Top 5 Exercises For Contact/Collision Athletes

Tips and Advice

Pre-Season in any sport is the time in which the foundation qualities needed for the long season ahead are established. In a collision/contact sport like Rugby or MMA,the intense physical challenges of the game need to be not only mirrored but exceeded in this period. This will allow the player to feel confident to face any of the many trials that may be presented to them. This period can make or break your season, so programs must be designed carefully, pushing players to the limit of their capacity without going over the line. Pre-season training differs from the off pitch training carried out during the season in as much as periodization during off season should be based around strength work, power work and finally conditioning as the season gets closer. The on-season training should concentrate around maintaining strength, power and conditioning levels whilst bulletproofing the athlete with injury prevention work, rehab and recovery. These 5 exercises develop the qualities of strength and power in a progressive, challenging manner applicable to a fast, aggressive contact sport.

SQUATS.

The squat is a massive compound move designed to elicit a huge hormonal surge of both testosterone and growth hormone. The squat really does hit the whole body particularly if you use a variety of squat methods such as back squats, front squats, goblet squats, uneven squats, dumbbell squats, overhead squats etc. The real key to “getting the most bang for your buck” is in the technique. Aim to squat to or below parallel with each rep and also use a variety of foot positions.

DEADLIFTS.

For me, this is the “king” of weight exercises, again a compound exercise that will hit the entire body but with the most emphasis being on the posterior chain. This area of the body is too often over looked but is crucial to a fully balanced powerful athlete. The Romanian Deadlift is also a very good derivative of the full deadlift and should also be used, however, not in the same workout.

LANDMINE PRESS.

When developing upper body strength it is essential to develop the upper-lower body strength transfer. The Landmine Press emphasizes triple extension through the ankles, knees and hips, transferring the strength into an upper body vertical pushing action whilst also stressing contralateral trunk strength and shoulder stability. For those of you that don’t know how to perform this…………… Using a barbell loaded at one end, place the unloaded end into a corner so that it will not slide. With the barbell held in one hand at shoulder height and feet staggered, perform a quarter squat and drive upwards through the lower body, pressing the barbell overhead.

POWER CLEANS.

All sports need power. More power means more strength. More power means you can achieve higher speeds faster. Olympic lifts develop power. They teach you to explode under the bar. Power Cleans are an Olympic Lift.
The power or Olympic clean is probably the king of explosive power output moves. This is a more technical lift, as are all Olympic lifts, than the squat or deadlift, therefore, coaching is required to prevent injury or poor technique.
There are many derivatives of cleans that can used such as squat cleans, hang cleans, kettlebell cleans etc. Learn how to do these correctly and you will be a more powerful athlete.

BOX STEP UPS WITH KNEE DRIVE.

This exercise helps develop single leg power and postural strength in a more specific movement pattern crossing over with the type of drill performed within speed development sessions. This exercise can be progressed by adding bar or band resistance around the hip or shoulder area to further improve hip drive and trunk integrity essential for speed development.
Alternatives to these could be power hops or box jumps.

These Top 5 exercises should make up the core of your off season gym training. Off course there are many other exercises that should be done within your various periodization cycles that will compliment these to give you a balanced, powerful physique that will stand up to the rigours off contact or collision sports.

At the Athletic Performance Training Facility in Fairfield, Bromsgrove, we drill these with all of our athletes including our track and field athletes to prepare them for the season ahead. If you would like to speak to us about your training program as an individual or a team and how you can improve, or if you need coaching on the various lifts so that you can take away some invaluable coaching points in a workshop, then please get in touch via Facebook, email or phone.

www.facebook.com/athleticperformancetraining
athlete.p.t@btinternet.com
Mark…… 07930 753784

Pre-Season in any sport is the time in which the foundation qualities needed for the long season ahead are established. In a collision/contact sport like Rugby or MMA,the intense physical challenges of the game need to be not only mirrored but exceeded in this period. This will allow the player to feel confident to face […]

21 Great reasons why women SHOULDN’T train with weights or kettlebells

Tips and Advice

Hey guys n girls,

Today I have a great guest blog post from Nottingham bootcamp owner Paul Eaton that I just had to share with you.

Although he wrote this, I naturally agree with all the points here and if I had the creativity to come up with this post, I wouldn’t have written it any better :)

 

1. Because it’s not a fashion show princess – no jewelery or make up on this platform.

2. You’ll get a great ass with this training and there’s nothing worse than a crowd of men checking out your assets when you walk down the street.

3. Sorry girls but you’re gonna get sweaty training with a Kettlebell and there’s nothing worse than a fake tan incident.

4. You might not break a nail but you’ll get those pretty little hands roughed up a bit – and you don’t wanna snag your last pair of stockings when you’re in a rush.

5. You’ll have to lay off the lunchtime salads with your girlfriends and stop complaining about not losing a lb. this week.

6. Your friends will start avoiding you and your social life will slide – nobody wants a slim, fit, toned, happy friend to hang around with.

7. You’re gonna have too much time on your hands when you go to Tesco’s  cos the hours wasted counting calories on the side of the box won’t matter anymore.

8. Your boyfriend/partner/husband will give you the silent treatment – there’s nothing worse than a woman in a male dominated environment showing the men how it should be done. On a plus their mates will love it.

9. It’ll cost you a fortune dumping all the “Comfy Clothes” from your wardrobe and replacing those hideous leggings that hold everything in with an even more fashionable selection.

10. No more faking it ladies your Kettlebell will know if you do.

11. No more excuses to waste money on some pretty outfit for  Zumba tonight – you’d be doing a proper workout this time and not just posing in the mirror.

12. You won’t know what to write on Facebook – hating the world for giving you muffin tops and telling everyone how crap and tired you feel will be a thing of the past.

13. You’d have to grunt and groan for a real reason this time and not because your hitting a tennis ball with your girlie friends.

14. You may start getting some excess attention from the opposite sex/or the same sex – either way you’ll be in demand.

15. No more of those attention seeking tantrums before you go out for an evening because everything you put on just doesn’t look right.

16. You’ll be banned from pool side on holiday due to a high incidents of men straining the eye sockets as they try to sneak a look at you walking by without turning their heads.

17. Us men can’t have women out lifting us with better technique because the boys hate to be around a strong dominant woman who is more co-ordinated.

18. You’ll get great shaped legs without having to totter around in a pair of crippling high heels all day.

19. Do you really need more confidence and self belief – us men are struggling to keep up with you as it is – give us a break please girls.

20. You’d look so un-lady like when you train – a sweaty, grunting girl all maxed to the limit in her training is not a pretty sight – well it is but don’t tell anyone – you’d be putting the men off their training.

21. You’d achieve everything that you wanted from your training and get a great body, feel great and have a great time getting it – You’d have nothing to complain about except the state that your other half has let himself get into while you’re busting a gut to look your best.

Hahah obviously a light hearted approach with this post but I hope that you get the point.

Please SHARE, LIKE and Comment about this post to help me to help your friends and family.

Mark

 

Hey guys n girls, Today I have a great guest blog post from Nottingham bootcamp owner Paul Eaton that I just had to share with you. Although he wrote this, I naturally agree with all the points here and if I had the creativity to come up with this post, I wouldn’t have written it […]

The Best Anti-Aging Foods

Tips and Advice

Are you over the age of 35 and want to defy the aging process or in your early 20′s and want to stay youthful without spending a fortune on anti aging cosmetics?

Then keep reading……..

These next 7 foods will help you to keep your Hair, Nails and Skin looking youthful, so next time you go shopping, don’t forget to  add these to your basket.

1.  Olive Oil

Not only do the  monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases.   I recommend organic extra virgin olive oil drizzled over your salads and vegetables for the most anti-aging bang for your buck.

2.  Red Wine

That’s right, a glass of red wine daily may indeed have a positive effect on your health due to its resveratrol content, a unique anti-oxidant that can help fight against diabetes, heart disease, and age-related memory loss. Just don’t overdo it!!!

3.  Beans

The unique proteins in beans thicken and strengthen your hair cells, so you can  enjoy a full head of hair as you get older

4.  Brazil Nuts

Brazil nuts are rich in selenium, a mineral which aids in the production of  the anti-oxidant glutathione to help slow down the  skin aging process.  Just 2 nuts a day will provide you with enough selenium to reap its anti-aging benefits.

5.  Tomatoes

Tomatoes are rich in lycopene, which has been shown to support heart health and  healthy cholesterol levels as you age.   Lycopene also acts as a natural sun block to keep skin youthful and protected from harmful UV rays.

6.  Raspberries & Blueberries

These two berries contain important anti-oxidants to help offset inflammation and oxidative stress that  contribute to skin aging and wrinkles.  Just one serving of either or these berries contains  more anti-oxidants than 10 servings of most other fruits and vegetables!

7.  Organic Eggs

Despite the bad rap eggs  get because of their cholesterol content, which is based on completely erroneous science, eggs are rich in biotin and iron which help to promote healthy, youthful skin and hair.

Are you over the age of 35 and want to defy the aging process or in your early 20′s and want to stay youthful without spending a fortune on anti aging cosmetics? Then keep reading…….. These next 7 foods will help you to keep your Hair, Nails and Skin looking youthful, so next time you […]

Top Tips for Novice Obstacle Course Runners

Tips and Advice

Hey  guys and girls,

Here is our 1st blog post of 2014 on our newly designed website which I must give credit to A.P.T athlete Richard O’Connor for his re-design work.

This is a guest blog post from another A.P.T athlete and seasoned obstacle course/mud runner Julie Norris which I thought would be useful with so many of our athletes about to undertake this years Winter Major Series run in just a few short weeks and the start of the 2014 season with loads of other runs that you may be interested in…..

1.   Get the footwear right – it’s easy to be like Bambi on ice unless you are prepared. Whichever race you choose there will be mud and there will be    hills; staying upright isn’t as easy as you think. Ideally go for a pair of cheap trail shoes which you keep for obstacle races so you don’t mind them getting ruined. Oh, and tie those laces with an extra knot or two!

2. Make sure you’re dressed appropriately – compression tops are ideal as they won’t get stuck on obstacles, they dry out quick and they will keep you warm. A lot of these events involve water and a lot are run in the winter. Don’t underestimate how cold the water may be. Avoid anything cotton and go for quick drying materials.

3. It’s difficult to train for these events as you never quite know what to expect. Don’t feel you have to be able to run the whole distance before the day – although a 10k race obviously covers 10k, the obstacles break it up. The training at A.P.T will be ideal as it will make you generally strong all over as well as improving your general fitness and most importantly stamina, so you’re ready to take on whatever they decide to throw at you. Add a couple of off road runs with some hills in and you should be confident of finishing strong.

4. These events are great fun – but it can be a bit daunting when you get to the start and see some of the obstacles. Not to mention the pre race briefings and the waiver forms where you literally sign your life away!! That’s the insurance culture for you… Don’t be put off – get out there and enjoy it, and I’m sure you will surprise yourself at how much you will love it. You will always see someone who is less fit than you are. Encourage them and help them. Someone else will do the same for you when you need

5. Bring a spare set of warm clothes easy to change into afterwards! You might be stripping in a car park and you might be shivering… (My sister learned that skinny jeans weren’t ideal after she needed help getting dressed!)

6. Challenge yourself; the sense of achievement every time you up the intensity/difficulty/distance is well worth it. It’s amazing how quick you can get the bug for mud and ice cold water. There’s loads of races from 5k right up to 20 miles, and people are always willing to help you if you’re struggling. These events are not about a finishing time – I’ve never checked mine, and many events now don’t even give you a timing chip. Forget the time, do your best, and if you found it easy choose a harder one next time. And if you found it tough choose a harder one next time and look forward to the challenge :)

7. Take a can of coke for afterwards!! A tip I picked up off some outward bounds instructors. I’m not suggesting you will drinking from the lake, but it’s almost impossible to avoid swallowing some water on these courses which can upset your stomach. Coke and all it’s ‘goodness’ helps kill off bacteria – not exactly scientific research but it’s widely used by canoeists and triathletes and they swear by it. Makes you wonder what’s in it! I’ve had one after every race and not been sick yet – but a few friends have so they now carry a can for future races.

So there you have it, hopefully, you can learn a thing or two from someone who lives for this kind of thing………

Thanks Jules ;)

Hey  guys and girls, Here is our 1st blog post of 2014 on our newly designed website which I must give credit to A.P.T athlete Richard O’Connor for his re-design work. This is a guest blog post from another A.P.T athlete and seasoned obstacle course/mud runner Julie Norris which I thought would be useful with […]

5 Easy Steps to Follow To Stop You From GAINING Weight In Restaurants

Tips and Advice

Hey guys n girls,

This is a guest post from USA personal trainer and author Nate Miyaki. The information contained here is the protocols that I advise and we follow here at A.P.T.

The facts and stats are from the US but here in the UK we are following this trend and are not that far behind them so beware. Read More

Hey guys n girls, This is a guest post from USA personal trainer and author Nate Miyaki. The information contained here is the protocols that I advise and we follow here at A.P.T. The facts and stats are from the US but here in the UK we are following this trend and are not that […]