Have you hit a weight loss plateau…?

 

Right folks…your weight loss plateau questions answered here…

Overview

Weight loss is typically a long process. Most people lose the greatest amount of weight at the beginning of their regimen, due to the many changes their bodies go through. However, weight loss plateaus are also common. This occurs when you do not gain weight back but you are not losing any more weight, either. You can overcome weight loss plateaus in various ways so you can get back on track to your ultimate goals.

Cause

While you lose weight, you likely are cutting back on your calories. Although calorie-cutting helps you lose more pounds, it also can decrease your metabolism. Also, when you lose too much weight too soon, your body can respond by eating muscle stores in order to make up for the loss in calories. Because muscles help rev up your metabolism, losing muscle can contribute to a slower metabolism. During such a scenario, your body no longer burns calories, so you reach a plateau in which you will not lose any weight.

Diet

Eat a mix of carbohydrates, protein and healthy fat every few hours in order to help speed up your metabolism. This also will help prevent you from going hungry too long and overindulging at your next meal. As your Personal Trainer, I recommend that you vary your healthy food choices in order to prevent boredom. This will help prevent meal-skipping, which can thwart your continued weight loss efforts.

Exercise

While adequate fuel is necessary to help increase your metabolism, you also will need to revisit your exercise routines. Once your body becomes too accustomed to a particular type of exercise, your muscles adapt and you will not lose as many calories. Intensify your workouts by pushing it to the next level or by trying something new. For instance, if you speed-walk, try adding some jogging intervals. Also, add some strength-training routines to help build up your muscles.

Considerations

You may experience a weight loss plateau within the first month of your weight loss regimen and experience it occasionally until you reach your weight loss goal. The key is to quickly recognize that you have reached a plateau and respond accordingly. A weight loss plateau does not mean you have failed at your weight loss regimen.

Warning

Ideally, you should lose a maximum of 2 lbs. per week during your weight loss regimen. Although weight loss plateaus are common, your body can enter starvation mode if you lose too much weight in a short period of time. If you start to experience dizziness, headaches, hair loss, anemia, excessive fatigue and heart rate changes, call your doctor immediately.

The big 5 things for you to do to help you out of your weight loss plateau are…

1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day – you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.

2. Strength Training
If you are not doing this as part of your program or lifestyle, then it’s time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling — anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise like kick boxing or cardio kick.

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs – try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time – change it to a protein snack. Whatever you are doing consistently – try mixing it up a bit.

5. Change Meal Frequency
If you are eating three square meals a day – start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating – once again, you are trying to boost your metabolic rate.

Hopefully that will answer some of your questions about weight loss slowing down and potentially hitting a plateau.

Don`t panic, don`t go to extremes, have some fun whilst you are at it!

To know more get in touch! 

Rachel Benton & Associates

Personal Training

Bedford, UK

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

Image by weddingdiet.net

Thinking about a crash diet..? Think again.

There isn’t a magic pill for quick weight loss, so to lose weight, you must exercise and watch what your eat. Many turn to fad diets, but the results are often fleeting. The best type of weight loss plan is one that it teaches you to make lifestyle changes towards healthful eating and an active lifestyle, and not to attempt to shed pounds overnight.

 Quick weight loss can have a number of effects on the body. 

Weight Gain:

Weight gain is an unfortunate effect of quick weight loss. It might sound odd, but after the “miracle diet” is over and you resume regular eating and exercise patterns, the weight will come back on faster than it came off. Yo-yo dieting is a cycle when dieters end up heavier than they were before they started one or more quick weight loss diets. It is a wiser choice to eat healthfully, count calories, exercise regularly and responsibly, and to lose no more than 1 pound per week.

Sagging Skin and Stretch Marks:

 The skin only has so much elasticity (and this decreases with age) so weight gain and weight loss usually result in both sagging skin and stretch marks. The quicker the gain or loss, the greater the effect on the skin.

Fatigue:

 Fatigue of the muscles and overall mental and physical exhaustion are side effects from quick weight loss diets that restrict calories and don’t encourage a balanced diet. Many diets focus on what you eat but not what you do. Nutritionist Kimberly Snyder does not suggest skipping meals, but encourages dieters to have a “green smoothie” as a meal replacement. The smoothie will provide valuable nutrients for dieters in addition to cleansing and detoxifying the body. A regular exercise program not only burns calories but also increases resting metabolism and boosts energy.

Reduction in Metabolic Rate:

 The body has amazing ways of protecting itself. If you suddenly reduce your caloric intake, your metabolic rate will also slow itself down as your body slips into conservation mode. This is why some people lose a lot of weight quickly, but then, even though they are still eating the same greatly reduced amount of calories, their weight loss stalls and they are unable to lose another pound unless they drop their caloric intake again or amp up their exercise program.

Gallstones:

 Quick weight loss can add stress to organs such as the heart, liver and stomach, but gallstones have been specifically linked to both obesity and rapid weight loss. According to the National Institutes of Health (NIH) as many as 20 million Americans have gallstones. Gallstones can be painful (symptomatic gallstones) or they may cause no pain at all (silent gallstones). Silent gallstones are often the result of a very low-calorie diet (VLCD) or from recurrent weigh loss of gain of more than 10 lbs. Silent gallstones are most likely the result of the constant change in the balance of bile salts and cholesterol. Bile salts are responsible for breaking down fat, and bile breaks down cholesterol. Gallstones form out of excess fats and cholesterol when bile and bile salt production is hindered.

Positive Effects:

 There are other positive effects, in addition to boosting self-image with a slimmer physique, but these are usually attributed to responsible weight loss and not to quick weight loss. When your body is at a healthy weight for your height and frame, there is less stress on the heart, lungs and joints and you are less at risk for many disorders and diseases that result from being overweight and inactive.

Think about it.

Rachel Benton & Associates

Personal Training, Bedford UK

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

Fat burning foods…is there such a thing?

Fat burning foods…do they exist?

As strange as this may sound at first, certain foods require more energy to process and digest than others do and eating them regularly can help you reduce your body fat % and stay energised throughout the day.

 Many foods fit the bill as “high-energy” foods, such as celery, carrots, and apples – just to name a few. Simply eating a small portion of these types of foods right before your meal will give you all the benefits listed above, making it easier to stick with your nutrition plan.

Sounds pretty simple? It is. Here’s how it works…

BREAKFAST: * Eat a 1/2 of an apple 15 minutes prior to your first meal. * Then eat a healthy breakfast that contains, a natural starchy carb, like porridge or oatmeal. * And finally, include a protein source like a boiled egg . …You’ll find that you’ll eat less, and your cravings for sugar will be dramatically diminished. The pectin in the apple peel will help your blood sugar stabilize and you’ll be less hungry throughout the day and have more energy.

LUNCH: * Eat a raw carrot (or several baby carrots) immediately before lunch. * Then, eat a healthy lunch: a small portion of a natural starchy carb, such as black beans or brown rice, some veggies, such as a salad, and a lean protein, such as chicken, tofu, or fish.

DINNER: * Eat 1-2 raw celery sticks (or similar veggie) prior to dinner. * Then, eat a healthy dinner of a lean protein source with lots of veggies. * Chicken salad, prawn fajitas, or lean steak kebabs all work well.

Following these three easy steps can cause radical changes in your body’s ability to cleanse itself, burn more fat, stay energised, and prevent you from overeating at each meal.

Try it then train hard!

Rachel Benton & Associates

Personal Training, Bedford UK

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

The PT @ HOME Experience….

The new PT @ HOME Experience,  available to you from January 2010. 

I have been working closely with  a select group of Associate Trainers to bring this fun and unique home training experience to you. It is important to me that your PT @ HOME Experience is challenging, fun and rewarding and that overtime you are able to clearly see the results you want. You can be sure that your Associate Trainer has been selected to take your fitness and nutrition seriously. 

A thorough expert  fitness, nutrition and lifestyle change workout session is guaranteed. 

Your Associate Trainer will work with you to achieve all your, fitness, weight loss, personal and lifestyle goals so that you can confidently build exercise, fitness and a healthy approach to what you eat into your life forever. 

  

• The new PT @ HOME Experience will deliver a 60 minute training session to your home, garden and/or surrounding area with equipment, motivation, support, hard work, guidance and of course fun.

 

• The new PT @HOME Experience will use the most up to date fitness and training methods and techniques to ensure a safe, stimulating and effective session as many times a week as you can handle!

 

• The new PT @HOME Experience is available in Bedford and Bedfordshire.  

Cost:    £35.00 per hour

Buy 5 have 1 free (block booked):       £28.00 per hour

Buy 10 have 2 free (block booked):    £28.00 per hour  

• The new PT @HOME Experience will open your eyes to exercise and fitness and how it can become a part of your life forever. 

Need to know more and be reassured…?

  Rachel Benton

 &  Associates 

Personal Training 

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

Christmas top 20 weight loss tips…

How can we keep up with a healthy diet and fitness program at Christmas time let alone lose weight? What with all of the usual Christmas and New Year celebrations going on around us, day after day, it just can`t be done can it?

 That answer is simple: Stick with your plan. You’ve overcome temptations and slip-ups before. Every day poses challenges, yet you remain strong and continue to make progress toward your goals. Why should the holidays be any different?

If you want to lose weight this month, you can. You just have to be realistic and organised and take each day one day at a time.

Here are 20 tips that will help you keep Christmas weight gain at bay and maybe lose a few pounds by new year.

1. Keep up your food diary. That means all of your food and drink, from the spoonful of cookie dough you ate while baking to the free sample of ham at the grocery store. These “hidden” calories are easy to gloss over but can really add up. Plus you know from experience how it helps you to lose weight and eat better. If you do nothing else during the holidays, track your food sensibly every day.

2. Plan your meals. A continuation of tip #1, plan your meals and snacks in advance so you can enjoy your favorites and still stay on track. Before you head to another party or sit down for a holiday dinner, pre-plan your food for the day.

3. Look up foods before you bite. You could use calorie count on my site to calculate the nutrition information in your favorite foods so you can add them to your diary. Look up your favourites like “mince pies” and see what is actually in them before you help yourself. Remember it is not about denying yourself… just being aware and then making a choice.

 

4. Make fitness a priority. I like to remind people that food is only one part of the equation that determines whether you’ll lose or gain weight. Fitness is just as important. Don’t let your workouts go by the wayside. You will probably need an excuse to get out the house right?  

5. Schedule your workout like an appointment. You wouldn’t miss work, a doctor’s appointment or an important meeting to bake cookies or do some  Christmas shopping, would you? Add your workouts to your calendar so that other obligations don’t get in the way of your gym time.

6. Bring your own food. This is a great tip if you’re heading to a party and don’t know what’s in the food (or how it was prepared). Pick a healthy, lower cal recipe that you can bring. No matter what kind of food is there, you’ll have at least one dish you can eat with confidence.

7. Limit alcohol. It lowers inhibitions, making it more likely that you’ll forget about your nutrition plan and over indulge. Plus, alcohol alone is pretty high in calories. If you can party hop without drinking at all, you’ll be better off. If you must drink, nurse your glass slowly, choose diet-friendly drinks, and limit the number of servings.

8. Re-gift treats and food. Of course, your loved ones mean well when they give you delicious food but just because they give them does not mean you have to eat all of them! There are plenty of opportunities to re-gift food gifts over Christmas: bring them to parties, and other get-togethers. Or, donate  shop bought foods to a local homeless kitchen or hospital.

9. Bring your food to work. This time of year share it in a communal space like the office staff room for others to partake of as they choose.

10. Don’t make mountains out of mole hills. It’s easy to go over your calories one day and feel like a failure. But remember that it takes much more than one day of overeating to thwart your progress. Accept your slip-ups, learn from them and move on.

11. Add 10 extra minutes of cardio to your days. Some experts say that adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra Christmas eating. You can spare an extra 10 minutes, right? Even if you can’t fit it in all at once, try to do small amounts throughout the day. High-intensity moves like jumping jacks, high-knee running in place, or jumping rope all work. Or you can try our 10-mintue cardio videos to torch those extra calories in one shot.

12. Maintain your active lifestyle. Remember that “running” errands isn’t the same as running—or exercising. But the more activity you can add to your days (in addition to planned fitness) the better off you’ll be.

13. Keep an emergency snack on hand. Stashing some healthy and portable foods in your car, purse, and desk drawer can help satisfy your cravings and prevent you from going overboard on all the wrong foods. This is a good idea when you’re hungry at work and mince pies sound tempting, or when you’re shopping late  and hear the food aisle calling.

14. Watch your portions. There’s nothing wrong with enjoying some once-a-year favorites if you keep your portions in check. Sometimes just a little taste is all you need.

15. Focus on people. Isn’t that what Christmas is all about? At parties and gatherings, enjoy the good conversation and activities instead of hovering around the food table. Create lasting memories that don’t revolve around eating, and you won’t feel like you’re missing out.

16. Drink your water. Recent studies found that when people drink more water throughout the day, they end up eating fewer total calories. Water and water-rich foods can help fill you up longer. Keep a cup of water in hand at parties, sip water between bites, and meet your daily quota to help prevent overeating.

17. Wake up with exercise. People who exercise first thing in the morning are more likely to exercise regularly than those who exercise later in the day. Even if you’re not a morning exerciser now, a.m. workouts might be the best way to squeeze fitness into your days before other things come up. Plus, when you exercise first, you’re less likely to over indulge with food later.

18. Don’t act as if it’s your only chance to eat. With every food that crosses your path, remind yourself that you’ll have plenty of chances later to eat. Forgo the “last supper” mentality and if you are not hungry or in the mood for a certain food, don’t feel obligated to eat it. 

19. Slow down. Savor your food and the experience of eating. You’ll eat less, feel more satisfied, and recognise feelings of hunger before it’s too late.

20. Keep your eye on the prize. Before you take a bite or hit snooze instead of hitting the gym, remember your goals. It’s going to take work to get there and survive the holiday season. Before you act, ask yourself, “Will this help me get where I want to go?” If not, make another decision. 

Remember that YOU are in control during Christmas and New Year , not the other way around. Here’s to staying fit, looking great, and reaching your goals all month long!

Eat well, Train hard, stay warm.

Rachel Benton

Personal Training

Bedford, UK

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

Christmas drinks…?

The average person will gain between 3-7lbs over the Christmas period…and alcohol often has a big part to play in this.

I have so often re started training again with clients in January to find them disappointed and frustrated at their Christmas weight gain. This can be a big de motivator and feel like a real set back after so much hard work. So to avoid this potential pit fall progress…read on.  

Frankly, you can eat a perfect diet and work out until you’re blue in the face and still have a difficult time losing weight and changing your body shape,  if you’re not careful with alcohol consumption.

Looking at the facts, alcohol has 7 calories per gram, almost as much as fat (9 calories per gram) and nearly twice as many calories as a gram of carbohydrate or protein (4 calories per gram). So even just a couple of drinks can set you back as much as 300-400 calories, which will make creating a calorie deficit very challenging.

In addition, when you consume alcohol at the same time as food, your body tends to burn the alcohol first, sparing the fat. The more alcohol you consume, the more likely some of your food will be stored as fat. And studies show that alcohol not only makes people hungrier but at the same time, it lowers their inhibitions, so they are more likely to make unwise food choices.

Alcohol can often really put the boot into a steady weight loss trend that you may have worked hard for.

This is not to say you have to cut out alcohol altogether. Alcohol, just like fat and sugar, can be consumed in moderation and enjoyed with little damage . If you drink regularly, we suggest cutting back to a glass every other night, or a glass or two on the weekends, or only when you go out to eat.

There are ways to minimise the impact alcohol has on your diet. If you’re going to indulge, please consider these suggestions: –

Choose a light beer over some of the heavy microbrews. Several lite beers now have as few as 64 calories in a 12-oz. bottle, whereas some microbrews have more than 200 calories!

Use diet mixers, diet tonic or soda water. This can save you 200 to 300 calories or more per drink or cocktail.

Do you enjoy wine? It can be a good choice, as it has fewer calories than many cocktails and most microbrews. However, consuming 2 or 3 glasses means a lot of additional calories, so watch your intake.

Don’t forget the water. For every alcoholic drink you have, drink at least one extra glass of water. This will help your body metabolise the alcohol and may counteract some of the dehydrating effects of the alcohol on the body, such as next-day hangovers. It takes your liver 1 hour to process and metabolise 1 ounce of alcohol, so space your drinks out accordingly. The less you overload the liver, the better it will be able to process the alcohol and work on any fats waiting to be broken down.

As you well know by now, it’s critical that you burn more calories than you consume to lose fat. So, if you plan on going out with friends for a drink or two, plan accordingly and eat fewer calories throughout the day and try to be a more active as well to help maintain a calorie deficit. One last word about alcohol. In general, alcohol has few, if any, nutrients; that’s why they’re called “empty calories.” If you’re getting 500 calories from a few beers, for example, it means that you’ll be missing that same amount in beneficial nutrients that support fat loss, muscle-building or preservation, and good health in general, such as fiber, protein, and vitamins and minerals.

So if you have worked really hard this year and you are worried about it all going to the wall this Christmas time…keep your drinking to a minimum and only indulge once in a while.

Key points to remember:

1. Limit alcoholic beverages, as they are very calorie-dense and often lead to overeating or making unwise food choices.

2. When you do drink alcohol, choose wine or lite beers instead of microbrews, and choose cocktails mixed with sugar-free juices or mixers.

3. Also, when you know you’ll be drinking, plan accordingly. Balance your calorie consumption throughout the day and be more active to account for the extra calories that you will be consuming in the alcoholic beverages.

Be drink aware, have fun, get outside and move about a bit.

Rachel Benton

Personal Training

Bedford, UK

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

 

326kcal All In Salad

326kcal All In Salad..

OK so eating well shouldn`t and dosen`t always have to be about eating “rabbit food” but this salad is a good example of maximising the nutrition you can get from raw foods as apposed to cooked…because it is a salad!

I stumbled upon this quick easy yummy salad which most of us will already of made a version of already. It has so much tasty goodness packed into it, I had to share it with you all. 

You could have this with a wholemeal pitta or brown rice to make an ideal recovery meal (within 45-60 minutes of training) or just chow down and enjoy as a low fat full of good stuff  lunch or dinner.   

I am having this for tea tonight, enjoy!

Click link  below for recipe…

326kcal All In Salad

The Realistic Weight Loss Top 10 tips..

I want to lose weight, how do I start?

Is the question I am most frequently asked…

Here goes..

Get moving…30 at least minutes of moderate to strenuous activity exercise every day, you know, walking, swimming, cleaning the car, exercise classes that kind of stuff.

Get hot and sweaty when you do it and drink a lot of water throughout.

Then..

1. Identify a realistic target weight for your height, age, body type and strengths. Talk to your PT or a nutritionist to find a realistic weight for you.

2. Take the amount of weight you want to lose and divide it by the amount of weeks from now until three weeks before your first race. If the amount comes out to more than about a pound a week, you’ll need to cut down the amount of weight you’d like to lose this time.

 3. Define your pros and cons of losing and maintaining a lower weight. Write them down now. Include everything you can think of, no matter how seemingly insignificant. Go back and add to the list as you think of items. The process of weight loss and its eventual maintenance must have a payoff more valuable to you than your current habits or you’ll soon find yourself reverting.

4. Enlist support from your household by declaring your goal and asking for assistance. This includes not only spouses, but roommates and kids as well. It’s a lot easier to avoid treats and alcohol when they aren’t in your immediate environment and easier to stay away from the second helping when it doesn’t exist.

5. Start a food journal today. You can find several free ones online (calorie count is on my website) that will track the calories you consume and burn and graphically display the values, including nutritional makeup. Even if you do this for only several weeks, you’ll begin to learn the calorie values of food amounts, which will help you make wiser choices.

 6. If you have any doubts about reaching your goal on your own or you’ve tried trimming down before and didn’t near your goal, seek the professional help of a nutritionist who can do a diet recall, measure your resting metabolic rate, and provide healthy, accessible menus along with advice. Consistent feedback from someone who can tell you what and how much you need to eat around your workouts takes the guesswork out of the process.

7. Take the word “deserve” out of your vocabulary when it comes to food. As you lose weight you might feel you “deserve” an extra treat, or if you’ve struggled for a day you might even punish yourself the following day because you feel you don’t “deserve” to eat much. Deal with each situation meal by meal. Dieting doesn’t make for long-term weight maintenance; consistency of habit does.

8. When (and that’s “when,” not “if”) you have a day when you overeat, don’t beat yourself up. Getting back on track the next meal will make the difference even in the short run. Giving up temporarily and eating too much again the next day takes you further away from your goals. Even three bad days in a row over a month doesn’t throw the entire plan off, but the loss of morale makes it more difficult to return to more positive habits.

9. Eat less on your next easy or off training day. If you’ve fueled after your workouts on training days, you’ve replaced what you used. Realise it’s okay to go to bed hungry while in the weight-loss phase. Your morning meal or during-ride food will fuel your training.

10. Fill a glass or bottle with water right now and start drinking it. See how easy that was? Drink water with meals instead of juice, soda and all the other empty calorie drinks. Need flavor? Any large supermarket carries those vitamin C packets that provide about 15 calories per serving compared to 100+ calories for most drinks.

You could start doing all this now.

Good Luck

Rachel Benton

Personal Trainer

Bedford, UK

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

The Realistic Weight Loss Top 10 tips..

I want to lose weight, how do I start?

Is the question I am most frequently asked…

Here goes..

Get moving…30 at least minutes of moderate to strenuous activity exercise every day, you know, walking, swimming, cleaning the car, exercise classes that kind of stuff.

Get hot and sweaty when you do it and drink a lot of water throughout.

Then..

1. Identify a realistic target weight for your height, age, body type and strengths. Talk to your PT or a nutritionist to find a realistic weight for you.

2. Take the amount of weight you want to lose and divide it by the amount of weeks from now until three weeks before your first race. If the amount comes out to more than about a pound a week, you’ll need to cut down the amount of weight you’d like to lose this time.

 3. Define your pros and cons of losing and maintaining a lower weight. Write them down now. Include everything you can think of, no matter how seemingly insignificant. Go back and add to the list as you think of items. The process of weight loss and its eventual maintenance must have a payoff more valuable to you than your current habits or you’ll soon find yourself reverting.

4. Enlist support from your household by declaring your goal and asking for assistance. This includes not only spouses, but roommates and kids as well. It’s a lot easier to avoid treats and alcohol when they aren’t in your immediate environment and easier to stay away from the second helping when it doesn’t exist.

5. Start a food journal today. You can find several free ones online (calorie count is on my website) that will track the calories you consume and burn and graphically display the values, including nutritional makeup. Even if you do this for only several weeks, you’ll begin to learn the calorie values of food amounts, which will help you make wiser choices.

 6. If you have any doubts about reaching your goal on your own or you’ve tried trimming down before and didn’t near your goal, seek the professional help of a nutritionist who can do a diet recall, measure your resting metabolic rate, and provide healthy, accessible menus along with advice. Consistent feedback from someone who can tell you what and how much you need to eat around your workouts takes the guesswork out of the process.

7. Take the word “deserve” out of your vocabulary when it comes to food. As you lose weight you might feel you “deserve” an extra treat, or if you’ve struggled for a day you might even punish yourself the following day because you feel you don’t “deserve” to eat much. Deal with each situation meal by meal. Dieting doesn’t make for long-term weight maintenance; consistency of habit does.

8. When (and that’s “when,” not “if”) you have a day when you overeat, don’t beat yourself up. Getting back on track the next meal will make the difference even in the short run. Giving up temporarily and eating too much again the next day takes you further away from your goals. Even three bad days in a row over a month doesn’t throw the entire plan off, but the loss of morale makes it more difficult to return to more positive habits.

9. Eat less on your next easy or off training day. If you’ve fueled after your workouts on training days, you’ve replaced what you used. Realise it’s okay to go to bed hungry while in the weight-loss phase. Your morning meal or during-ride food will fuel your training.

10. Fill a glass or bottle with water right now and start drinking it. See how easy that was? Drink water with meals instead of juice, soda and all the other empty calorie drinks. Need flavor? Any large supermarket carries those vitamin C packets that provide about 15 calories per serving compared to 100+ calories for most drinks.

You could start doing all this now.

Good Luck

Rachel Benton

Personal Trainer

Bedford, UK

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

“the terminator”…and your triathlon nutrition…

 

 

Your triathlon training and race nutrition is probably at a crucial point right now.

“the terminator”…

… is a triathlon specific circuit class lead by myself  that focuses on refining a triathletes sports specific skills, core strength & muscular strength and endurance. It is a worthwhile addition to anyones training prgramme but more importantly is a good addition to race season training. This session should sit alongside most run, bike and swim training schedulesperfectly. The aim of this session is to train your body to race more efficiently in all disciplines and become less prone  to injury.

Your nutrition at this point of your training should not be ingnored. Eating well here and in a similar practised routine will prepare you well for your race. You need to start thinking about race hydration and feeding, what you`re going to use, when and how much.

Timing is everything when it comes to a Triathletes diet. Consuming foods and fluids at the appropriate time will ensure high energy levels, quicker recovery, and nutrition support for muscle growth, maintenance and repair. 

2-4 Hours BEFORE training sessions

• Drink at least 16 ounces of fluids
• Consume a high carbohydrate, low fat, moderate protein meal
• Choose familiar foods
• Consume about 125 – 300 grams of carbohydrate

Sample meal: 125 g carbohydrate, low fat, moderate protein – Turkey sandwich with 2 slices of bread, 1 slice cheese, 2 slices turkey, 1 tsp. mayonnaise, lettuce and tomato. 1-cup (8oz) pasta with vegetables and fat free Italian dressing. 1 banana. 

30-60 Minutes BEFORE training sessions

• Consume about 0.3 – 0.5 grams of carbohydrate per pound of body weight
  Ex. 0.3 g carbohydrate for a 145 pound triathlete
  1 small banana, 16 oz sports beverage
• Choose familiar foods
• Choose foods low in fiber
• Drink 8-16 ounces of fluid 15 minutes before exercise

During Training 1hour plus

• Drink 4 – 8 oz of fluid every 15 minutes
  · 4% – 8% carbohydrate concentration
  · 0.5 – 0.7 grams sodium/litre
• Consume 30-60 grams carbohydrate per hour:
  · 16 oz sports drink, 2 Large bananas, most energy bars, 9 graham cracker squares

Post Training

• Maximum glycogen replacement rate occurs within 2 hours after exercise
  · Takes 24- 48 hours to fully recover used glycogen
• Eat a high carbohydrate, low fat, moderate protein meal
  · 0.45 grams carbohydrate per pound of body weight immediately
• Post-strength training: consume a high quality protein like milk, egg, or chicken

 

Your food choices should be nutrient dense as below. You should stick with foods that are familiar to you that you are likely to incorporate in your pre race dinner and breakfast, now is the time to start a nutritional routine and let your body adapt.

EXAMPLES OF NUTRIENT DENSE FOOD CHOICES

Carbohydrate	Protein	Fat
Fruit Vegetables Whole grains 100% juice	Skinless-chicken Lean beef Beans Eggs Soy foods Milk	Vegetable oils Nuts Seeds

 

 

 

 

As a percentage of total calories:

 Carbohydrates                                 40-70%                   

Protein                                              20-40%        

Fat                                                    15-25%        

The simplest way to apply this at this stage of your training is to evaluate every meal you eat including snacks in this way.  Your plate/bowl/packet should comprise of approximately these percentages in every meal. 

 You need to start planning your race day nutrition. 

• Your breakfast should be around 800kcals 2hrs before the race and be low on the glycemic index. Some carbs, protein and fat as above.
• Try to have a sports drink or energy gel 15-20 mins before the race.
• Start by consuming around 200 liquid calories every 20-30 mins once the race begins.
• Once the race begins you’ll need to take on around 400kcals per hour after the swim leg.

 Start thinking about the energy gels you use now and look at their kcal content and do they need water with them. It will be best to use the brands you are used to so look at them now. 

Energy gels with caffeine help you tap in to fat stores during a race and may help you too. 

Six days before your race your diet should alter slightly

• Day six to four should be higher in protein good fats and oils
• Day three to one should be higher in carbohydrates
• You can consume a little more than normal here ideally over 6 small daily meals

 Get moving on this at you`ll notice a difference in your training and in your race day performance.

Train hard

Rachel