8 tips for fat burning cooking

1. Trim the fat.
This one might seem obvious but always choose lean cuts of meat and trim off any fat before cooking – including removing chicken skin from chicken. While I’m on the subject of chicken remember the dark meat contains higher levels of fat than the white meat.

2. Ban cooking oil.
When preparing your food try to avoid cooking it in unneccessary saturated fats and oils. Better ways to cook include grilling, steaming, poaching, and baking – avoid frying.

3. Find friendly fats.
Adding good fats to your meals can aid weight loss. The best sources come from flax seed oil, olive oil, avocado, nuts, and seeds. Remember heating will damage their health properties so add to food only after it’s cooked.

4. Select wholegrains.
Instead of refined ingredients choose wholegrain options. Use wholewheat flour, oats, and brown rice. For pasta track down a wholemeal version (these are usually found in the organic food section at the supermarket).

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10 fat burning facts you need to know

To burn fat and keep it off the more ammo you can arm yourself with the better…

1. Burning fat and keeping it off is not necessarily about eating less but more about changing the types of foods you eat and when you eat them. ‘Knowledge is power’ definitely holds true when it comes to weight loss. Learn what you can. If in doubt send me an email.

2. At rest every kg of muscle on your body may burn 100 calories each day, and more if you exercise. Every kg of fat stored on your body only burns around a tiny 4 calories each day. This is why it’s important to swap fat for muscle. Muscle taps into maximum calories.

3. Carbohydrate foods trigger insulin release in the body. This is the fat storing hormone. High sugar carbs will stimulate a much greater insulin response. Apart from more potential fat gain the after effects are hunger cravings, waves of tiredness, and energy lows.

4. An average sized glass of orange juice contains the juice and energy of 5 oranges or more. Fruit juices are EXTREMELY HIGH in calories. Swap juices for whole fruits instead. And fresh is best, as fruit ripens more and more the sugar content increases.

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Double barrelled fat burning

For losing fat fast try the recent cardio technique from researchers at the University of Kansas. Their findings show that by dividing a 30 minute cardio session into two shorter workouts, and spacing them between 6 and 8 hours apart (ie one in the morning and one in the evening) an increased metabolic rate (approximately 40 percent higher than a once-a-day workout) will result! That’s a whopping 40 percent more fat burning effect per day!!!

Now to really fire up this fat burning furnace…

1. Cut out all carbohydrate intake after 4pm.

2. Shift the balance of your nutrient intake – minimise fat and reduce carbohydrate intake – and increase ‘quality’ protein intake, ideally from a Whey Protein Concentrate (I designed my ‘Defining Whey’ exactly for this purpose).

3. Use a powerful thermogenic supplement 2 or 3 times per day, such as my ‘TR2’ – this will increase your energy levels, increase bodyfat utilisation for fuel, and decrease food cravings.

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Fat burning cardio. Part 1

If aiming to burn unwanted body fat the topic of cardio can become a little confusing. Is it best to train at a slow steady pace for longer, or is it better to train with full on intensity for a shorter time? There are plenty of contradictory opinions around on which is the best approach and many people will give you a solid reason to why one way is better than the other – so let’s take a look at cardio and the high versus low intensity argument!

Cardio, short for cardio-vascular exercise, usually describes any aerobic activity that gets the heart ‘pumping’. Regular cardio exercise will benefit your heart through improving your fitness level – but is also a great way to help slice body fat and chisel your body.

Cardio exercise offers mountains of benefits:

– Effectively taps into calories to shed fat

– Strengthens the heart and lungs

– Reduces unhealthy cholesterol levels

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Fat burning cardio. Part 2

When it comes to getting lean many people assume that endless hours of frighteningly dull and teeth grittingly laborious cardio workouts are on the menu. This does not have to be the case. But before we get into how to save yourself from monotonous boredom and suffering lets take a look at the cardio planning basics so you can set out on the right track.

The general ‘traditional’ rule of thumb for optimum fat burning and fitness is that each cardiovascular training session should span 20 to 60 minutes, with the typical range being 30 to 40 minutes per session. This should be performed 3 to 5 x per week. When it comes to your body nothing is ever set in stone. For fat burning, thankfully, there are a few effective ways to streamline cardio sessions to achieve a great deal more in much less time per week.

You may have already heard that to maximise the fat burning of your cardio effort the best time of day is considered to be first thing in the morning before food? As you’ve been fasting all night (unless you are a midnight snacker) and your carbohydrate levels have become lowered over this time your body is much more likely to tap into body fat stores for a fuel source. The second best time of day – going by this theory on stored carbohydrate ‘gas tank’ levels – would be immediately following a weight training session. Weight training depletes stored carbohydrate levels nicely. This will prime your body to utilise body fats for fuel by the time you hit your cardio workout session.

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Weight loss and fat burning rules

It’s been said plenty of times that the true secret behind permanent weight loss and to a leaner body is based on lifestyle. There’s plenty of ideas around about what the best choices for this lifestyle are so how ‘bout a list of the most straight forward approaches we can all take to keep ourselves on track…

Always eat breakfast.

Eating breakfast is an excellent way to kick start your body for the day. Don’t fall into the trap thinking that avoiding this meal may help you lose weight – over time it will actually set in motion the exact opposite and you could end up with a real bulge battle on your hands. There is a reason breakfast is considered the most important meal of the day – ignore this rule at your peril!

Plan a routine.
Get into a meal routine and stick to it. When it comes to food intake the body thrives on routine – commit to your meal times and you will maintain a much healthier metabolism with more stable energy levels. Eating 5 to 6 smaller meals a day is the best way to structure eating for weight loss. Eating increases your metabolism whereas skipping meals flicks the switch for the survival response of your body to conserve calories by slowing doooown.

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