Home Blog Page 4

Casey Batchelor Weight Loss


The glamour model and Celebrity Big Brother star Casey Batchelor has lost a stone in just four weeks. Batchelor gained weight while she lived in the Celebrity Big Brother house, and found herself being criticized in magazines, and on Twitter, for being “chubby”.

With her 30th birthday coming up, Batchelor decided to get in shape and is now sporting a toned body and sculptured stomach. Her secret? Personal training sessions with Ian Guildford, and a helping hand from Forza Supplements Raspberry K2 diet capsules.

How Does Forza’s K2 Diet Capsule System Work

Batchelor took one capsule before exercising each day to get an energy boost, and she would take one whenever she had the urge to snack. She says that she is a big fan of Oreos, but that the capsules helped her to suppress those cravings.

The supplement is quite simple, containing just raspberry, caffeine, Vitamin K2 and Resveratrol. Resveratrol is a powerful antioxidant that is found in red wine. It is thought to have anti-ageing properties and many health benefits. The raspberries also contain antioxidants, helping to boost the immune system and stave off the effects of Resveratrol.

Meanwhile, caffeine helps to improve your concentration and alertness, boost your memory, increase your physical performance and improve your endurance. Exercise is one of the most important aspects of weight loss, and supplementing caffeine makes it much easier to exercise. Caffeine also acts as an appetite suppressant.

The most important ingredient, however, is Vitamin K2. This vitamin is attracting the highest level of interest in the nutrition industry at present. It helps to improve the strength of your bones, something that all women over 30 should be concerned about, but this is particularly important for women who are on a diet.

How to Use Forza Supplement’s Raspberry K2

Forza recommends that dieters start by taking one capsule in the morning and one in the afternoon, and that you can take more if necessary. Most people take two capsules in the morning, and one at 3PM. Because of the high level of caffeine content, the manufacturers recommend that dieters take no more than two capsules at a time, and no more than four in total during the day.

The supplement is intended to boost your metabolism, suppress cravings, and give you more energy to work out. This makes the physical aspects of following a diet and exercise regimen a breeze. However, there is still the mental challenge of sticking to a diet. If you find that you eat out of habit, rather than out of hunger, then you will need to address this.

Any diet will work, for a while, but the Raspberry K2 diet pill helps to keep you on track. If you are on a diet and your weight loss has slowed down, these pills could kick-start your metabolism once again. If you are struggling to drag yourself to the gym, then these pills may help you to find your old energy and make your workouts that much easier.

Click Here To Read Our Forza Raspberry K2 Review

Is Inactivity Worse Than Obesity?


Not exercising enough could cause twice as many deaths per year than obesity, according to a study taken by Cambridge University. So we look further into the question; Is Inactivity Worse Than Obesity?

The Study

334,161 thousand people have taken part in a study with Cambridge University. The study is the ‘European Prospective Investigation into Cancer and Nutrition Study’ or (EPIC). Between 1992 and 2000, researchers from the university measured peoples weight, height and waist circumference. Self assessment was then used to track the subjects levels of physical activity. Over the 12 years of the study, 21,438 of subjects taking part in the survey had passed away.

Researchers have found that the greatest way in which to reduce the risk of premature death, is by partaking in physical activity. Now this doesn’t mean that the findings of EPIC are advising us to join up for marathons or cycle across Europe, but simply partake in regular gentle exercise. The cohort was split into categories for this particular study, which were based on a participants activity levels.

Which Category do you fall in to?

Inactive– To be classed as inactive, you would report no recreational physical activity combined with a sedentary occupation. This made up 22.7% of the 334,161 participants.

Moderately In-Active– To be placed above the inactive group, participants are required to burn between 90-110 calories per day from physical exercise. This is equivalent to a 20 minute brisk walk per day.

Active– You would be classed as active, if you were to burn over an average of 110 calories per day from physical exercise.

The effects

Completing just 20 minutes per day of moderate exercise, which places you above the inactive range, reduced the risk of premature death by 16-30%! The group which saw the lowest rate of risk in this study, was participants where they were of ‘normal’ weight, but people who were in the ‘overweight’ category still saw a reduced risk of death.

From data collected in the study, it was estimated that 3.6% of the 9.2 million deaths throughout Europe can be attributed to obesity, but DOUBLE of the number of deaths in Europe can be attributed to inactivity. That is 676,000 deaths.

The leader of the study, Professor Ulf Ekelund from the Meidical Research Council Epidemiology Unit at the university of Cambridge, said:

“This is a simple message: just a small amount of physical activity each day could have substantial health benefits for people who are physically inactive. Although we found that just 20 minutes would make a difference, we should really be looking to do more than this – physical activity has many proven health benefits and should be an important part of our daily life.”

Targeting both!

Reducing weight can seem like a mountainous task, but it’s much easier if you make it a lifestyle change, rather than a quick fix. Unless you make a conscious decision to take your weight management seriously, you are destined to forever ride the dieting roller coaster.

Relying on fad diets is not healthy and will certainly keep you frustrated, as your body will constantly re-adjust back to your original weight. It’s easy to overcome this by changing what you eat on a daily basis, without starving yourself or relying on expensive diet food.

21 Fat Burning Foods

The key is to dr
op the processed foods, especially things like biscuits, cakes and chocolate etc and eating more wholesome foods, which actually feed your body and discourage fat storage. Don’t worry, it’s not as boring or difficult as you might think.

Obviously Adding exercise will without doubt increase your fat loss and also improve your health by a huge amount, as you can see from the results above.

It’s also important because losing weight rapidly without exercise is unhealthy and can actually cause problems rather than solve them. Exercise does not mean spending hours at the gym. You can add simple, gentle exercises in the comfort and privacy of your own home, which will help shift your unwanted fat, help your lymphatic system to detox your body and of course, improve your health.

Another key to success is ensuring that you are still intaking enough protein, vitamins and minerals, so your body is well fed nutritionally. You can also use supplements to help such things as calming your appetite, sugar cravings and digestion issues, safely and healthily.

So . . . we recommend that you begin a gentle exercise routine, adjust your diet to help you burn fat and add a specific supplement or two to match your goals and give your efforts a real boost. By doing this you will certainly get much better results, keeping you happy, motivated and finally getting off the dieting roller coaster forever.

More About the EPIC Studies

The EPIC study goes far and beyond this finding, and  is one of the largest cohort studies in the world. The study has more than half a million (521 000) participants, spanning 10 European countries and has so far lasted for over 15 years.

The aim of EPIC is to investigate how the relationship between diet, nutritional status, lifestyle and environmental factors, affect the incidence of cancer and other chronic diseases. Paid for by grants from the European commission and tens of other foundations across Europe including the British Heart Foundation and the Medical Research Council, you can expect to see further research developments and findings.

As this uses one of the largest ever cohorts, you can be assured that findings from EPIC are much more reliable, than when you see research that analysis much, much smaller cohorts. You can view the EPIC official website here.

Other relevant studies

EPIC has already found key results across a range of studies. Here are a range of them:

  • Lowered sodium from salt intake, high potassium from fruit and vegetable consumption promote healthy blood pressure levels
  • High physical activity, involving some high impact activities is a good indicator of longevity and low risk of bone fractures
  • High dietary fibre protects against bowel cancer
  • Obesity increases a number of cancer risks
  • High levels of sex hormones increase risk of breast cancer
  • Increased fat intake increases the risk of breast cancer
  • Increases in eating fruit and vegetables reduces the risk from all causes of an early death
  • High blood glucose levels are associated with increased risk of heart disease
  • The combined impact of four behaviors – not smoking, being physically active, moderate alcohol intake and the consumption of at least five fruit and vegetable servings a day – was estimated to amount to 14 additional years of life (Khaw et al. 2008)

Subsequent findings from 2012 and 2013 are:

  • Dietary flavonoid intake is associated with reduced gastric carcinoma risk in women but not in men
  • Regular consumption of processed meat increases the risk of cardiovascular diseases and death from cancer

Fat Burning Foods: Truth or Fiction?


You’ll hear it said that some foods will help your body to burn your stored fat and help avoid more fat being stored. But is it true and if so, what foods are they and how do they work?

Firstly, yes it’s true, there really are foods that will help you to burn unwanted fat and help to ensure you don’t put the fat back on. I’m going to list some of them here for you and explain how they work.

As an overview, there are 3 main ways that these special foods can help you burn your fat:

  • Certain foods have vitamins and minerals that raise metabolism and work as virtual fat burners

These foods will force your metabolism into a higher gear, helping you to burn more calories, even when you’re simply getting on with your day. They won’t burn 1000’s of calories at a time, but if you make this part of your routine, you could soon see a smile inducing difference on the scales.

  • Some have negative calories or very low calories that burn more calories during digestion

The principle of negative calories is that you’ll burn more calories eating, chewing and digesting these foods, than they actually contain. So you are eating but there are so few calories that there aren’t enough left to store as fat.

  • Some of these foods, even eaten in small quantities, make you feel full but only contain a few calories

Certain high fibre foods for instance, can have a filling effect, even when they contain relatively few calories.

This is free and easy weight loss because all you have to do is adapt your diet to include some of the foods on the following list and you’ll be helping your body to burn fat. And when you look through this list, you’ll see the majority of foods here are average, everyday items, not super rare or hard to find foods.

Top 23 Fat Burning Foods

1. Citrus Fruits

Citrus Fruits

Classed as one of the best fat burning foods, citrus fruit raises the metabolism and supplies a large amount of vitamin C, which is another great fat burner.

Whether it’s oranges, grapefruit, apples and even tomatoes, they all share strong fat burning food effects. You can mix them up too for different flavours and variety.

2. Apples


Apples are a great source of pectin which is known to restrict cells from absorbing fat and also helps your body to absorb water from food.

Apples are full of antioxidants which may reduce excess belly fat in cases of metabolic syndrome.

They’re a good source of soluble fiber too, which can help to control your appetite, by making you feel full but without the calories.

Try eating an apple first thing in the morning, rather than a cup of coffee and see if you notice a difference after a week.

3. Berries


Fruit in general is usually packed with vitamins, minerals and fibre, but berries such as raspberries, strawberries, blueberries, blackberries, cherries are very low on calories and high in water compared to refined foods.

Berries give the metabolism a boost which helps to break down food and stored fats.

4. Poultry


Poultry, such as chicken is low in fat and carbs but high in protein and protein uses a lot of energy during digestion along with needing extra energy to store protein as fat.

Not only that but it’s also a good source of iron, zinc, and niacin.

5. Salmon & Tuna

Salmon and Tuna

Not only are salmon and tuna a great source of quality protein, they are an especially good source of healthy fats in the form of omega-3 and omega-6 fatty acids.

They are also very satisfying while being low in calories and carbs. Salmon is known to positively effect leptin, which is the hormone in charge of burning or storing calories as fat.

Unfortunately, high levels of leptin make your body store fat, but salmon and tuna are known to reduce leptin, helping your body to burn calories.

According to research the ‘thermic’ effect of protein is the highest of all the food types. The thermic effect means how much it raises your metabolism and protein uses around 30% of its calories to digest and process itself. Lean proteins are also good for suppressing your appetite which can only help your weight loss efforts.

6. Oatmeal


The main reason oatmeal gets the thumbs up is thanks to its large percentage of soluble fibre, which is known to help to control blood sugar, along with making you feel fuller, faster and for longer. Oatmeal is also good for lowering cholesterol levels in the body.

Old fashioned or steel cut oatmeal is the best and try eating it with fresh fruit.

7. Vegetables


The majority of vegetables (other than potatoes, sweet potatoes and yams) are low calorie, but high in vitamins and minerals known to speed up metabolism.

Spinach, broccoli, cabbage, carrots and artichokes are fat free and very low in carbs, so low in fact, they help your body to burn fat because your body will use more calories to digest them, than they contain.

Your body gets these extra calories it needs from stored fat. For example, a serving of Brussels sprouts contains just 50 calories, but your body needs to burn 75 calories to digest them. In other words you need to burn 25 calories of stored body fat to eat your brussels sprouts.

8. Beans


Beans can seem a bit underwhelming but don’t be fooled. They are full of minerals, low in calories and high in fibre and amino acids (Protein). These amino acids help to burn body fat while at the same time assist in building muscle, while keeping blood sugar under control.

9. Eggs


Eggs are quiet simply one of the most nutrient-dense foods available. Packed with protein in the form of broad spectrum essential amino acids, they boost metabolism and help burn fat. They are relatively low in calories, but high in vitamin D, vitamin B12, choline and selenium.

Eggs aren’t the bad guys when it comes to bad cholesterol because they actually improve the good cholesterol in the body.

10. Almonds, Walnuts and Pine-nuts

Mixed Nuts

Not only are almonds and walnuts a tasty, crunchy snack able to quickly sooth your hunger pangs, they are also fantastic sources of the healthy fats responsible for the smooth functioning of the body’s cell structure.

They are very nutritious and just one ounce of almonds contains 12% of your daily protein needs, along with calcium, folic acid and a form of vitamin E which is especially beneficial to the body.

According to research pine nuts contain an abundance of healthy fatty acids:

“In a paper being presented in an American Physiological Society session at Experimental Biology 2006, Alexandra Einerhand, director, nutrition and toxicology-Europe at Lipid Nutrition, reports that “in this randomized, double-blind cross-over trial, the greatest effect was observed after just 30 minutes, with the 18 women reporting a 29% reduction in “desire to eat” and a 36% drop in “prospective food intake” scores. Their subjective feelings of appetite were evaluated by visual analog scales, a validated scoring system”

The essential fatty acids in pine nuts, including CLA (conjugated linoleic acid), help to burn stored abdominal fat. Pine nuts are also known to raise the levels of appetite reducing hormones, making you less likely to cheat eat.



It’s incredible how much nutrition is packed into the tiny mustard seed.

Not only do they contain protein and fiber, but they also pack a host of other nutrients including tryptophan (an amino acid), omega 3 fats, selenium, phosphorus, manganese, magnesium, calcium, iron, niacin and zinc.

And the spicy Asian and Mexican seeds speed up the metabolism a bit like ephedrine or caffeine does, but in a safe and more natural way. They also spice up your food and add fat loss benefits.

13. Green Tea

benefits of green tea for weight loss

Green tea contains high levels of catechins, proven to raise your resting metabolic rate, which means they help your body to burn fat. It has also been shown, the catechins interact with the caffeine in green tea. A perfect substitute for coffee, green tea is high in antioxidants making it a natural stimulate.

The thing to remember about tea is that it’s the green tea’s not the black supermarket tea’s which carry the benefits. Green tea has been popular around the world for thousands of years for its health benefits and lately, for its fat burning properties.

You have to understand that tea is a collection of powerful chemicals which have a strong effect on the body, it’s had countless trials and research studies conducted on it and it works. So don’t think about it as just a beverage to dip your biscuits in.

Not any old tea will help you to burn fat. You need certain powerful green tea’s which have been proven over years.


Örtte 28 Day Skinny Tea Combo offers a great mix of powerful weight loss and noticeable health benefits, which is why it’s one of our most reordered products.

If you’re looking for simple weight loss and fat burning, to tone up for the summer sun, it doesn’t get any easier than Örtte 28 Day Skinny Tea Combo. Just replace your usual tea with Örtte’s and watch the fat melt away. Doesn’t that sound refreshing?

Not only that but as it’s seriously high quality and made from 3 of the most powerful healing tea’s, you’ll also experience a multitude of other health benefits.

  • Melt Away The Fat To Reveal The SEXY You
  • Reduces Fattening Effect Of Carbs
  • Burns 2.5 Times More Calories Than Normal Green Tea
  • 100% NATURAL: No Side Effects

Click here to learn more about Örtte 28 Day Skinny Tea Combo

14. Turmeric


That spice that’s in almost every curry — that’s turmeric. It has been reported to increase metabolism by increasing bile production within the body, as well as lowering blood sugar levels. Be careful with curry, though.

Curries are full of creams and fats that do anything but increase your metabolism.

Further Turmeric (or Curcumin) benefits are that it can help detoxify your blood and support a healthy inflammation response. Turmeric or Curcumin should be taken with piperine or black pepper to help with bioavailability.

15. Cayenne Pepper

Cayenne Pepper

Cayenne pepper helps support body fat by increasing oxygen consumption. Cayenne pepper may also support blood pressure, blood circulation, and digestion.

Capsicum is a natural stimulant without the threatening side effects (palpitations, hyper-activity or rise in blood pressure) like most other stimulating agents.

Cayenne’s primary chemical ingredients include capsaicin, capsanthin, beta carotene, flavonoids, and vitamin C. Cayenne Pepper is a very high source of Vitamins A and C, has the complete B complexes, and is very rich in organic calcium and potassium.

16. Cinnamon


It is known as an “insulin mimicker” meaning it minimizes the amount of insulin your body produces after a meal by transporting sugar molecules into cells within the body. Cinnamon also may slow down the emptying of the stomach after a large meal, leaving you to fill fuller and less likely to snack.

17. Kelp


Kelp is a natural thyroid stimulant, which may support metabolism. Kelp, as well as other seaweeds, raise metabolism in two ways: they affect the thyroid gland and they increase basal metabolic rate (the speed at which your body burns calories while at rest).

Iodine, an important component of kelp, has a direct effect on basal metabolic rate. Kelp is believed to stimulate a thyroid hormone which is responsible for boosting metabolism. By returning the iodine levels to normal, it can help alleviate low-grade hypothyroidism.

Kelp contains large amounts of potassium, and naturally varying amounts of trace minerals, which may be useful in maintaining proper glandular function and metabolism. Some medications for high blood pressure can increase potassium levels in the blood. Taking Kelp along with some medications for high blood pressure might cause too much potassium in the blood.

18. Ginger


Studies by ICMR (Indian Council of Medical Research) show ginger supported the digestion process by absorbing the necessary nutrients into the system and regulated the metabolism cycle. The gingerol is the majorly active component in ginger.

Such active components in ginger activate the muscular activity in the digestive track and stimulate the chemical reactions in the digestive system.

Ginger is an important ingredient used in the traditional Ayurvedic medicines to support the metabolism and digestive system. Researchers have found that ginger may help settle the stomach during times of occasional nausea, motion sickness and morning sickness.

19. Yerba Mate

Yerba Mate

A stimulant similar to caffeine, this herb can also increase blood pressure. Yerba Mate is also is a good source of antioxidants.

It also contains many nutrients like potassium, chromium, iron, niacin and magnesium. Yerba Mate suppresses your appetite and increases energy levels, therefore stimulating the ability to burn unwanted calories faster.

Yerba Mate contains mateine, which increase metabolism and energy. It also help you to get rid of allergy symptoms, act as a gentle diuretic and colon cleanse, nutritionally speed up the healing process and decrease stress. Yerba mate can be used in as a tea drink. It is also found in a supplement pill or energy drink. Those who are on blood pressure medication or are sensitive to stimulants should avoid Yerba Mate.

20. Coconut Oil

Coconut Oil

This is taking the nutritional world by storm at the moment. This ultra healthy fat source boosts the body’s energy. Unlike margarine or shortening, coconut oil is full of medium chain fatty acids used as an immediate supply of fuel.

Use coconut oil in your cooking to speed metabolism improve thyroid functioning and amplify fat burning.

21. Bitter Orange

Bitter Orange

Bitter Orange Peel which promotes fat burning by increasing metabolic rate, energy levels and body heat.

A clinical trial concluded that bitter orange was “the best thermogenic substitute for ephedra” (Journal of Medicine 2002).

Keeps your metabolic rate high and your body will burn up more fat, even when you’re resting, it really is that simple.

The Importance Of Protein For Weight Loss & Muscle Gain


It’s a well known fact that people who are working out to build extra muscle, need extra protein. But it’s not as widely known that protein is also essential for anyone attempting to lose weight.

New scientific studies are consistently proving that protein can offer serious help when you’re trying to shed your unwanted pounds. In fact weight loss is actually hindered without sufficient protein in the diet. Let’s take a closer look  at the importance of protein for weight loss & muscle gain  and why you should be ensuring adequate quality protein intake, irrespective of your goals.

Protein 101

The protein you consume in your diet has 3 different types of amino acids.

Essential Amino Acids

Your body cannot make these, so they must get them from your diet. They include Leucine, Isoleucine, Valine, Lysine, Threonine, Tryptophan, Methionine, Phenylalanine And Histidine.

Non-Essential Amino Acids

Your body can make these from the essential amino acids you consume.These include Asparagine, Alanine, Arginine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Praline, Glycine, Tyrosine, and Serine.

Conditional Amino Acids

Not usually essential, other than in times of illness or stress.These include include Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, And Tyrosine.

The typical food sources of protein include animal products such as meats, fish, milk and eggs. Plant sources include whole nuts, seeds, grains, pulses, legumes and soy.

Remember that protein is needed for all growth and repair in the body.

It’s an essential component of all muscles, tissues and organs, along with being vital for many processes in the body like the production of antibodies, digestion, metabolism and transporting both oxygen and nutrients in the blood.

Protein also helps to make sure your hair is healthy and shiny, your skin looks great and your nails and bones are strong.

Before we go any further, let’s quickly dispel a few misconceptions regarding protein.

Myth 1: Only Serious Bodybuilders Need Extra Protein.

Bodybuilders need protein

Any regular exercise routine, not just hardcore bodybuilding, will increase the number of calories you burn and the amount of muscle your body breaks down.

Because of this it makes sense to supplement your protein intake, for extra fuel (calories) and amino acids, which are the building blocks of muscle.

This is the same no matter what form of exercise you are engaged in. In fact endurance exercise and cardio routines create an even greater need for extra protein, than pure weight training.

As you’ll discover a little later, protein is not just essential for repairing worn muscle and building new lean muscle, it’s also proven to be a potent fat burner in its own right.

 Myth 2: Protein Will Make You Bulky

Protein will make you bulky

There’s a common misconception that women shouldn’t use protein powder because it will ‘bulk them up’. This is not actually true.

Women don’t get bulky when they use protein powder, or from working out with weights, due to their lower levels of testosterone.

But when combined with a workout routine, protein will help to develop some extra muscle and the muscle they already have will be firmer and more toned.

Myth 3: Protein Will Make You Fat

Protein will make me fat

With regard to making you fat, as you are about to learn, protein is actually proven to reduce fat storage in the body, not add to it.

Remember that because you are combining extra protein along with a workout routine, whether you are aiming for weight loss or muscle gain, your body will NEED extra protein and nutrients for energy, recuperation and growth. Without it, your body could start burning  muscle for the energy it needs.

Don’t forget of course, you’ll also be burning far more calories due to your higher activity levels, so this also supports the need for extra nutrient dense replacement calories in the form of protein.

On the other hand, if you have a sedentary lifestyle, ‘couch potato’ style, then ANY extra calories are more likely to be stored as fat.

If you are also concerned about the fat in the high protein foods you consume, stop worrying. Keep in mind that your body actually needs fat for many metabolic processes to take place and for your body to function correctly.

Fats also maintain cell membranes and blood vessels, provide energy, transmit nerve impulses and produce some essential hormones. Many disease preventing phyto-chemicals found in food, along with vitamin A, D, E, and K, need some fat to be absorbed by your body.

On top of that, remember that the extra protein you consume while exercising, along with your higher activity levels will help fat burning.

Now we’ll have a closer look at why protein is essential for weight loss.

Protein For Weight Loss

No matter what you eat, you’ll only lose weight if you use more energy through your daily  activities than your body can produce from the food you consume.

However, your body has to work harder to digest and use foods containing protein, so your body burns more calories as it processes them. Not only that, but as they also take longer to leave your stomach, you feel full faster and for longer.

Protein for Weight Loss Facts

The Importance of Leucine

Scientists are finding that Leucine is one of the most important amino acids for regulating  metabolism and helping weight loss.

Donald Layman, PhD6, from the University of Illinois, has published many papers on the subject and is one of the key Leucine researchers. He found that a high protein, leucine-rich diet, along with lower carbohydrates intake (150 grams or 600 calories per day) supports not only weight loss, but also blood sugar metabolism and various other factors that support cardiovascular health.

His research shows that when we lose weight our bodies can also lose muscle and bone mass. But Leucine acts as a signal, directly communicating with insulin and making it work efficiently in the muscle. This leads to preserved muscle mass and glucose being used by the muscles as fuel, thereby supporting healthy insulin function.

A high-carbohydrate weight-loss diet on the other hand, causes more muscle to be lost.

*Leucine Unlocks Metabolic Door  J Nutr.   Layman DK, Walker DA.

One of the best sources of leucine is high quality whey protein. Animal and dairy products are the food sources with the highest Leucine content, especially red meat and cottage cheese. Also cheese, milk, eggs, pork, chicken fish, legumes, peanuts, nuts and seeds.

It harder to get plenty of leucine if you’re not eating red meat and dairy products, so a whey protein supplement would be especially beneficial in this case.

Whey Protein: Great For Weight Loss Not Just Muscle Gain

In another study involving 95 men and 32 women, subjects used a 15 gram whey protein meal replacement for two meals a day for six months, then went to one meal replacement for six more months.

While this amount of whey protein is actually on the low side for weight loss, the subjects still experienced great results.

  • During the first six months participants lost on average 20 pounds.
  • Over the following six months while consuming just 15 grams of whey protein per day, they kept their weight off and lost a further 2 pounds.

Along with the weight loss, many key signs of cardiovascular health were improved during the study, including lowering of total cholesterol, triglycerides, glucose, insulin and systolic and diastolic blood pressure, while increasing HDL Cholesterol.

*Modest Whey Protein Intake Supports Weight Loss  Am J Clin Nutr.   Keogh JB, Clifton P.

When you are trying to lose weight make sure you eat 5 or 6 small protein rich meals a day, to ensure your body has a constant supply of protein, along with keeping your blood sugar levels steady.

If your weight loss efforts aren’t giving you the results you want, even when you include quality protein in every meal, try replacing 2 or 3 of your meals with a high quality Whey protein based shake.

Around 1 gram of protein for each pound of body weight, per day should be your target. So for instance if you weigh 150 pounds, you should aim to consume 150 grams of a day.

Eat a high-protein breakfast and wake up your liver

Because your liver is basically your body’s metabolic engine, eating a high-protein breakfast, rather than a carb based one, can raise your metabolic rate by 30% for as long as twelve hours. That’s equal to a three to five mile jog.

This is because carbohydrates and fats are much easier for your liver to process and only increase liver metabolism by around 4%. Protein however, has to be broken down and re-built to be used by the body, so your body will burn it at a slower rate.

A study published in the International Journal of Obesity shows that “eating two eggs for breakfast, as part of a reduced-calorie diet, helps overweight adults lose 65% more weight and feel more energetic, than those who eat a bagel breakfast of equal calories”.

Plus, studies have shown protein-rich breakfasts can help to regulate your appetite for the rest of the day.

*Higher Protein Boosts Muscle Metabolism and Weight Loss  J Am Coll Nutr.   Layman DK.

*Vanderwal JS et al , et al. Egg breakfast enhances weight loss. Int J of Obesity, published online on August 5, 2008.

Protein For Building Lean Muscle

Quiet simply, protein is essential for building new lean muscle. The building blocks of muscle are Amino Acids and that’s exactly what protein is made up of.

Although you consume it with most meals, real muscle growth needs much more protein than you’ll get in an average diet. For muscle gain you need to ensure your body has a good sized reserve of quality protein to use for muscle growth.

How much protein for muscle growth?

As with weight loss, a good ‘ball park’ figure is 1 gram of protein for each pound of body weight, per day. So let’s say you weigh 200 pounds, you should aim to consume 200 grams of quality protein a day. This ensures you have a constant pool of ready to use protein in your body.

You may find it hard to eat enough protein rich foods during the day to reach that figure, so whey protein shakes can help enormously, as they make it easy to significantly add to your daily intake in a convenient way.

Try and eat 5-6 small but nutritious, high in protein meals per day (including protein based shakes). This is to make sure that your muscles are well fed, your metabolism is steady,  you have the energy to complete your workouts and your insulin levels are kept stable.

Don’t worry if you think 5 – 6 meals a day sounds a lot. It’s easy to have a ‘protein shake’ meal that you can drink, as a replacement for 2 or 3 of the full meals.

You can also up your protein levels by basing your meals around the high protein foods listed below.

High Protein Foods

Breakfast. Most important meal of the day.

Whatever your goal . . . do not skip breakfast.

According to Donald Layman, Ph.D. (mentioned in the experiment above), you should aim  to consume at least 30 grams (approximately the amount of protein in two eggs and a cup of cottage cheese) of your protein intake for the day, at breakfast.

Your body is usually running on empty by morning and without proper nutrition it could start burning muscle tissue for fuel. That’s the last thing you want when your goal is to build new muscle.

If your trying to lose weight, you still need to eat a nutritious breakfast. This will help to keep your snacking urges to a minimum and give you the slow burning energy to cope with your activities.

To recap

No matter what your fitness goals are, protein is essential. It’s proven to help fat reduction, lean muscle gain and is also essential for good health in general.

To ensure your body gets adequate amounts for recovery and growth, 5 or 6 protein rich meals spread out throughout the day. Try equaling around 1 gram of protein for every gram of body weight. Make sure you use supplementation with a highly bio-available quality protein such as whey.

This will ensure you have enough protein in your body at all times, for your body to call upon for recovery, fat reduction and growth.

Fitness Aids Education And Memory


Exercise can boost a child’s memory and learning abilities, not just their fitness.

Physical activity in children can boost their memory and learning abilities

Researchers from the University of Illinois at Urbana-Champaign claim that physical fitness in children can have a positive impact on their mental capacity, particularly when initially learning a task that is more challenging.

The team analysed a total of 48 youngsters aged nine and 10 over a three-day period, during which time they were made to perform a variety of tasks.

A test was carried out on the first day to measure the children’s aerobic fitness. During the second day they were required to memorize names and locations on two different maps.

Finally, on the third day, they had to complete memory tests and were asked to refrain from any physical activity.

The results of the memory tests showed that the group who were in the top 30% for their level of fitness performed significantly better compared with those who were in the lowest 30%.

In addition, the findings suggest that higher levels of fitness have the greatest impact in the most challenging situations.

“Interestingly, fitness differences interacted with initial learning strategy,” explained the researchers. “With higher fit children outperforming lower fit children in recall of the regions learned using the study only condition, while higher and lower fit children performed similarly in recall of the regions learned using the test-study condition.”

Is eating healthy really that expensive?


It’s a common theory that eating healthily is expensive. If you are eating salmon for breakfast, steak for lunch and organic chicken breasts with a sea bass starter for supper, then yes your shopping bill would be large. There are cheap alternatives however, and, by making a few smart choices you can eat healthily on a tight budget.

Avoid Waste

Avoiding waste is key to keeping your shopping within a budget. Studies by ‘Love Food Hate Waste’ have shown that in the UK we throw away 7 million tonnes of food and drink every year*. This averages to £470 of waste per year per household. If you have children it is even worse, with the average family household throwing away £60 in food waste. Here are 4 smart ways that you can avoid waste:

Check the Date

Do you only freeze on the day of purchase? That’s what it says on the packet, right? You can freeze the product right up until the use by date. So, if you know you’re going away and haven’t got the time to use what’s in the fridge, then place it in the freezer for a later date.

Portion Control

When preparing food it is easy for the hungry stomach to take over the mind and demand a big portion of food. You then end up with more on your plate than you actually need causing you to over eat or throw away what you do not eat. Instead, go for smaller portions and if not fully satisfied finish your meal with a portion of fruit.

Cook Once, Eat Twice

It is cheaper to cook for two than to cook for one. Spend any time in the kitchen and this is a self-evident truth. So, when you cook for one always prepare a meal for two and freeze or save the second meal for later. This will save you a lot of thrown away food as you can’t use half an onion, half a carrot or half a cauliflower in a recipe without eventually throwing away good food. Even better, cook for four and save yourself time as well as money.

Store Leftovers

Storing leftovers is a good idea, just remember to use them. Bubble and Squeak is a long-time favourite, for example. Add your savoury leftovers to a frying pan and cook them up with mashed potato.

Easy Alternatives

Once you have the basics of kitchen thrift established you can develop your skills even further by making the correct choices and establishing good economical habits.

Planning is important, always make a list and shop with wisdom. Try cheaper versions of food and let your taste buds be the judge of the quality of food you buy rather than the fancy label. Here are some tips of what to look for when out shopping.

Meat and fish

Often sold cheaply at the end of the day – especially fish. If you are able to shop later in the day you can often buy at half price and freeze. Cheaper cuts of meat are also great value, chicken thighs for example, which is the tastiest part of the chicken rather than the more expensive breasts. Also buy neck of lamb or shin of beef. Remember that the cheaper cuts of meat can be excellent if cooked slowly at a low temperature. Tinned fish can supplement any fresh fish you purchase. The tinned fish has a longer shelf life and healthy omega 3’s in abundance. Get the spring water rather than brine to minimise the salt.

Fruit and Vegetables

Frozen and tinned fruit and vegetables are much cheaper and still high in nutrients. Frozen, pre-chopped vegetables can be added to dishes in the precise quantity you need so no waste. Check out small greengrocers for your fresh fruit and vegetables as they are often cheaper than the supermarket and be sure to buy loose rather than in packets; again, that will save you money. Buy the seasonal fruit and vegetables and you will be buying as cheap as it gets.


Economy ranges of dried carbohydrates such as rice and pasta are cheap and often as good as the more costly brands. Buy these items in bulk and save even more. For health purposes eat baked potatoes or wedges baked in the oven rather than deep fried chips. Much healthier.


Lentils are a great, cheap highly nutritious food. They can be added to most dishes. Make up a giant saucepan of cooked lentils and add them to dishes as you need. You can add lentils to a dish and cut down on the quantity of meat. This will cost less but take nothing away nutritionally. Always look at introducing pulses, beans and eggs into your recipes as a substitute for the more expensive meat. You don’t have to go vegetarian, just use less meat. Here are some other meal ideas which cost very little without sacrificing nutritional value.

Saving by meals!


The cheapest nutritious breakfast is porridge oats. Get the ordinary version with no added sugar or salt. Add some dried fruit such as half a dozen dried prunes for one of your five a day. This is much better than cereal which is processed and full of sugar. Porridge Oats are recognised as a superfood because of their all-round health giving properties. They release energy to your body slowly so you get a boost throughout the morning. Cereal will only give you a temporary sugar boost making you feel hungry an hour or two later.


A bowl of pasta is an ideal lunch. You can have it with a very basic tomato sauce or still keep within a tight budget by splashing out on a tin of tuna and adding a few pieces of cheese and some mayo. A couple of minutes in the microwave and you have lunch for less than £1.50.


One pot meals such as stews and curries are ideal ways of using up any vegetables you haven’t used in other meals. You are restricted only by the size of your saucepan so can create many meals at a time. Even better, if you have a slow cooker which you can leave on all day you will be able to use the cheapest cuts of meat, any spare veg you have and create dishes which taste delicious. Discover the world of herbs and spices and you will be cooking meals that are not only nutritious but economical.

So, Is eating Healthily really that expensive?

With correct planning, and some easy changes to your current diet, eating healthily doesn’t have to be expensive. You can enjoy eating healthily and well all year round, which will make a huge change to your lifestyle.

Statistics taken from http://www.lovefoodhatewaste.com/

Action Urged On Bacon Salt Content


Britons are being urged to cut back on the bacon to reduce the nation’s intake of salt.

Bacon is now the second biggest contributor of unhealthy salt to the UK diet

And with bacon now second only to bread as the biggest contributor of salt to the UK diet, action is being demanded to ensure manufacturers reduce the “huge and unnecessarily high” amount rashers contain.

Research by Consensus Action on Salt and Health (Cash) found two rashers can contain over half the 6g recommended daily amount of salt, with some brands having three times as much as others from the same supermarket.

Cash chairman Graham MacGregor, who is also a professor of cardiovascular medicine at the Wolfson Institute, said 12,000 heart attacks, strokes and incidents of heart failure – half of which will be fatal – could be prevented for every one gram reduction in salt consumption.

He added: “As bacon is now such a big contributor of salt to our diet it is vital that the Department of Health ensures that manufacturers reduce the salt in these incredibly salt bacon products immediately.”

The research found Tesco thick-cut smoke, Morrisons Saver streaky and Tesco Everyday Value unsmoked rind-on middle bacon contains 3.8g, 3g and 5.3g of salt per two grilled rashers.

Variations found between packs from the same supermarket include Morrisons Savers smoked rindless back bacon, which has more than three times as much salt (6.8g per 100g) than the 2g per 100g contained in The Best Applewood smoked dry cured back bacon.

Insulin & It’s Impact on Fat Burning / Weight Loss



Insulin is a hormone produced by the pancreas and maintains blood sugar levels by regulating whether your body uses or stores the energy from carbohydrates. When blood sugar levels are high, insulin is released to convert excess blood sugars into glycogen (energy stores). When blood sugar levels drop, insulin levels also drop.

How Insulin Works In The Body

When you eat, your body converts digestible carbohydrates into glucose (also known as blood sugar) which is used by your body as an immediate source of energy.

When blood sugars levels rise too high, insulin is released and this stimulates the cells in the liver, muscles and fat tissue to take up glucose from the blood. The excess glucose is then stored in the liver and muscles as glycogen (energy stores). When blood sugars levels start to drop, the amount of insulin released also drops and blood sugars level begin to stabilise.

insulin graph

As mentioned above, insulin tells your body to remove excess glucose from the blood and store it for future use.

When you eat foods high in sugar (one form of carbohydrate, sometimes referred to as simple carbs) – such as cakes, sweets, fruit juice, sugary drinks and refined foods like white bread, white pasta and white rice – your pancreas goes into overtime to produce the insulin necessary for all this blood sugar to be used for energy.

A surge of insulin causes too much glucose to be transported out of the blood and this causes blood sugar and insulin levels to drop below normal. This leaves you feeling tired and hungry and wanting to eat more as your blood sugar levels are now too low. This then turns into a vicious cycle as when your blood sugars are too low, it makes you want to eat something with high sugar content.

It’s not the best situation to be in when you are trying to burn fat and lose weight.

“High levels of insulin can prevent fat burning and increase fat storage.”

When insulin levels are high, glucose is removed from the blood and excess glucose is stored as energy stores. Unless your body uses these energy stores, they essentially turn into body fat.

It is impossible to burn fat whilst having high levels of insulin in your system. This is because high levels of insulin inhibit the release of glucagon – not to be confused with glycogen.

Glucagon is a hormone also secreted by the pancreas and it has the opposite effect to insulin by raising blood sugar levels. When blood sugar levels drop too low, glucagon is released and it causes the liver to convert glycogen (energy stores sometimes called fat stores) back into glucose to be used as energy. Therefore insulin and glucagon work together to stabilise blood sugar levels.

So the important message for weight loss and fat burning is that high insulin levels prevent fat burning.

“High insulin spikes can prevent muscle gain.”

We now know that insulin turns off fat burning and turns on fat storage, but along with this it can also cause lean muscle loss.

This is because when insulin brings down the blood sugar levels it can “over correct” (glucagon release) and cause low blood sugar. The body usually controls low blood sugar by releasing energy from stored fat, but when insulin is high this can’t happen.

So the only source of energy it can use is muscle protein. In other words when this happens you’ll be gaining fat while losing lean muscle. Once again that’s not good, when you want to  lose the pounds or add lean muscle.

Women Are More Sensitive to The Effects of Insulin than Men

One of the reasons many women seem to have a leaner upper body in comparison to their lower body, is that their lower body fat is more sensitive to insulin spikes than their upper body.

A small rise in insulin can shut down fat burning on her lower body. Keeping insulin levels stable throughout the day, is the best way to combat this.

Here’s a way to help this and still eat some of your favorite carbs.

Only eat small, low GI meals for both breakfast and lunch. Then you can eat a higher carb meal after your afternoon workout as your body can cope with a spike in your blood sugar, when your muscles are somewhat starved.

How to Maintain Steady Insulin Levels


Maintaining blood sugar levels is the key to weight loss and fat burning as it keeps your energy levels constant, it prevents hunger pangs and it allows your body to access its glycogen stores (fat stores) as a source of energy when needed.

To maintain your blood sugar levels you need to eat foods which will not spike (increase) your blood sugar levels and consequently, your insulin levels. The key culprit that affects blood sugar levels is carbohydrates. However, there are good types of carbohydrates and bad types.

Foods high in slow releasing carbs (sometimes called complex carbohydrates), such as whole grains and vegetables, should be an important part of your diet. Whereas foods high in sugars (sometimes called simple carbohydrates), such as cakes, sweets and refined foods like white bread, white pasta and white rice should be avoided as these foods could spike insulin levels.

You may have heard of the term low GI and high GI?

GI referrers to the glycemic index which ranks carbohydrates according to their effect on blood sugar levels. Low GI foods are burned steadily throughout the day to give you a constant supply of energy. High GI foods can spike insulin levels and are also readily transported to fat cells if you don’t burn them off quickly.

To read more about the glycemic index click here to read an in-depth article about carbohydrates.

Eating Protein rich meals helps keep insulin levels steady

Protein’s steady release of energy means it’s sustained and doesn’t cause your blood sugar and therefore insulin to spike like carbs, so you get fewer craving.

Protein also helps because it takes your body longer to digest, making you feel fuller for longer. Longer digestion also uses more calories and raises your core body temperature and metabolic rate, known as “thermogenesis”.

Below are some tips to keep blood sugar and insulin levels stable:

  • Eat low GI foods
    low gi foodsIt is vital that you eat low GI foods as these contain slow releasing carbs which do not spike insulin levels. Slow releasing carbs are harder for the body to break down which means smaller amounts of glucose are released over a period of time. This helps to maintain blood sugar levels which decreases hunger pangs and allows your body to access its fat stores for energy. Click here to read more about Low GI Foods.
  • Avoid high GI foods
    High GI foods will spike your insulin levels. As mentioned above a spike in insulin levels leaves you feeling hungry, less energetic, stops your body from burning fat. Click here to read more about high GI foods.
  • Eat small and often
    Eating 5-6 small meals/snacks a day, every 2-4 hours, is extremely important. It helps to stabilize blood sugar levels and thus, helps to keep a steady flow of insulin in the blood.
  • Eat high fibre snacks
    Snacks and meals high in fibre (a complex, slow releasing carbohydrate) help to regulate your blood sugar level. Fibre slows down glucose absorption and your rate of digestion which helps to keep blood sugar levels stable. Always look out for the fibre content on the nutritional information on foods and ensure that it is higher than the sugar levels. High fibre snacks include wholegrain cereals, nuts and seeds.
  • Never skip a meal
    Skipping meals lowers your blood sugars and puts your body in to starvation mode. Therefore, when you do eat, your body stores the glucose from foods as fat. If you regularly skip meals, your body does not know when to expect the next meal and will store all food as fat.
  • Plan food ahead
    It is important to plan your food ahead, especially when you’re away from home and cannot grab a healthy snack as and when you need it. Planning ahead will ensure that you eat healthy snacks and meals at regular intervals to maintain blood sugar levels. You then won’t be tempted to snack on junk food.

Remember – healthy eating is crucial for weight loss, fat loss and long-lasting results. It’s about making a permanent life-style change away from processed, refined, sugary, junk food towards whole, clean, healthy foods. To find out more about how to change and improve your diet, click here to read diet plans for:


To Recap

The key message is that controlling insulin levels, and preventing them from rising too high, is the major factor effecting fat burning and weight loss. You can’t have high levels of insulin in your system while burning fat at the same time.

Maintaining blood sugar levels and eating a lower carb and higher protein diet is a much more effective, healthy and natural way to lose weight compared to the traditional method of calorie counting. Although calorie intake should still be monitored, stabilizing insulin levels is crucial if you want to successfully lose weight and tone up.

Carb Busting Cardio Workouts


Your body loves carbs, partly because it is its preferred source for energy. Yet when the carbs you consume are converted into glucose (your body’s fuel source), not all of this glucose gets used. Instead it ends up being converted into glycogen and stored in your liver and muscles.

And this happens more often than you think, as your body only needs so many carbs a day in order to help you function. Eat too many, and all you are actually doing is adding to your fat stores.

How much is too much?

Now the amount of carbs you need everyday will greatly depend on your activity levels. For instance if you consider yourself to be a bit of an athlete, then you’ll need more carbs per day than someone who spends all day at a desk.

However, to give you an idea here are some examples:

  1. If you are trying to lose water weight, then consuming between 0-50g of carbs a day will help you to do so. This will force your body to go into ketosis which is a metabolic state when your body burns your own fat as its main source of energy.Now before you get any ideas, ketosis does come with its own risks and shouldn’t be done long term as at the end of the day, your body is not receiving enough carbs (leading to other health issues).
  2. To achieve healthy weight loss you should aim to eat between 50-100g of carbs every day as this offers your body the right balance between what it needs whilst preventing excess glucose from being converted in glycogen.
  3. Depending on the types of carbs you are eating (some are better for you than others), 150-300g of carbs a day will lead to gradual weight gain.
  4. As you can guess, if 150-300g per day can contribute to gradual weight gain, then over 300g of carbs a day is certain to cause you to put on weight.

Is there anything I can do to increase my carb burn?

As mentioned above, the amount of carbs you can have will be greatly depend on how much you exercise. So if you have got a bit of a ‘thing’ for carbs, then the more you exercise, the healthier your weight loss will be.

Now out of all your exercise options, cardio workouts are probably your best route to increasing your daily fat burn and keeping your body in tip top shape. By doing short bouts of cardio consisting of high intensity intervals, you can expect to burn a larger quantity of calories.

Which cardio workouts are best?

Obviously some forms of cardio will help you to burn fat easier than others. That is why we have done a little research and come across the following workouts.

  • Workout One: comprising of 27 minutes on the treadmill, this is split into uphill walking, uphill running/sprints, moderately paced walking/jogging and periods of recovery. Alternate these throughout your workout and you can burn over 500 calories.
  • Workout Two: Less intense than the above cardio workout, over the course of 22 minutes you need to walk, jump rope and moderately run. Done at intervals this can help you to burn between 400-600 calories.
  • Workout Three – if you are new to interval training, then this workout is for you. Combine 20 minutes of walking with moderately paced running, jump rope and stretches.

Now your cardio workouts don’t all have to be on a treadmill. You can also incorporate running, swimming and kickboxing into your routine – and these can be surprisingly effective at helping you to burn calories.

Take a look at these figures:

  • Running at 5.2mph for 30 minutes can help you to burn 300 calories.
  • Bicycling for 30 minutes can burn anywhere between 250-500 calories depending on how fast you cycle.
  • Doing breaststroke for 30 minutes at the swimming pool can help you to burn up to 400 calories.
  • Step aerobics is another good fat burner as it targets your legs, bum and hips and burn 300-400 calories in 30 minutes (when doing high intensity).
  • Walking moderately fast can help you to burn 180 calories in 30 minutes.

So give these workouts a try, and witness the difference they make to your weight loss and energy levels. If going for a walk 4 times a week can help you to burn 720 calories, imagine what 4 sessions of swimming can do…

How to Create a Weekly Workout Routine


Celebrities may be able to tone up for a movie or lose baby weight in a matter of weeks but unfortunately for the average person you simply haven’t got the time to spend hours at the gym every day.

However, just because life can feel a little hectic doesn’t mean you cannot establish a weekly workout routine to help you get in shape and lose those excess lbs.

Simply bear in mind the following and you can successfully improve your health.

What time have you got available to you?

You first need to assess when you have got time to exercise as it is easy to find an excuse to get out of it. For this reason, you should consider the following options:

  • Exercise before work: whether you go for a jog, walk the dog or hit the gym for an hour, start your day with a little exercise before you go to work or take care of the kids. You’ll be surprised by how much this exercise helps to energise you.
  • Exercise on your lunch break: just because you are at work, doesn’t mean you cannot get in shape. Simply go for a 40 minute walk every day and burn 100’s of extra calories.
  • Exercise before you get home: don’t go straight home from work, as you’ll find it difficult to motivate yourself to go back out. Instead go to the gym, for a run or to an aerobics class after work and use exercise to clear your mind of stress.

What exercise is best for you?

The best workout routines incorporate cardio, aerobics and strength training, as they help to boost your metabolism, build muscle and burn fat. Similarly, such a varied routine will ensure that you don’t get bored of exercise.

  • Cardio: is designed to raise your heart rate and increase delivery of oxygen to your muscles. For the best results you need to keep your heart rate at 50% of its maximum levels for at least 20 minutes and make sure you are out of breath. Cardio exercises we recommend, include: going for a walk, jogging, cycling, swimming, aerobics and rowing.

Whichever one of these you choose to do, aim to vary your intensity between slow and fast to help strengthen your muscles.

  • Aerobics: there are various types of aerobics. Some focus on toning your bum, thighs and stomachs; some take place at the swimming pool and some incorporate dance and cardio. For this reason, consider what are you are trying to achieve – do you want to lose weight or simply tone up – and pick from there.
  • Strength training: it is a known fact that the more muscle you have, the more calories you burn. Why? Because your muscles require a lot of calories in order to function.

Now strength training can offer your body many benefits: improved toning across your arms, shoulders and stomach; increased calorie burn; stronger bones and more stamina. Simply incorporate weights into your squats, lunges and curls and you can lose weight.

For optimum strength training, aim to include the following: barbell squat, leg curl, bent over row, barbell bench press, barbell shoulder press, barbell curl, triceps press down, incline bench press, lateral raise, dips, leg extension, pull downs, incline flys, reverse curls and triceps press.

NOTE: get an instructor to show you how to use the equipment before trying it alone.

How often should you exercise?

Health experts recommend that you exercise for at least 30 minutes, 3 times a week. Now this is the minimum amount recommended, so you can do more if you have got the time. However it is important that you give your body time to rest between sessions so that you don’t injury your body. This is especially important if you choose to do strength training.

Creating a Weekly Routine

It is important to remember that the above information is a guide. What exercise you choose to do every week is up to you. However if you still need help structuring a routine, here is a basic weekly plan.


  • Morning: walk the dog, go to gym (treadmill, strength training, rowing machine) or go swimming, OR
  • Lunch: 40 minute walk, pilates class or swimming OR
  • Evening: aerobics class, cardio class, Zumba, strength training, cycling or a run.


Make this a day of rest from intensive exercise. Instead only go for a walk or a swim.


  • Morning: walk the dog, go to gym (treadmill, strength training, rowing machine) or go for a swim, OR
  • Lunch: 40 minute walk, OR
  • Evening: aerobics class, cardio class, Zumba, strength training, cycling or a run (do not do the same at Monday – diversify).


Similar to Tuesday make it a day of rest where you only do something light such as walking, swimming or pilates.


  • Morning: walk the dog, go to gym (treadmill, strength training, rowing machine) or go swimming, OR
  • Lunch: 40 minute walk, swimming, quick session at the gym, OR
  • Evening: aerobics class, cardio class, Zumba, strength training, cycling or running (do something different from Monday and Wednesday).


Make this a day of rest and don’t do anything too strenuous.

NOTE: this is a basic guideline.

And there you have it. So begin structuring your weekly routine today and start witnessing the benefits of a healthier lifestyle. Once you have the steps in place, you can lose weight.