Sugar and fat...friend or foe?

Understanding the food you eat and when to eat it is the key to the perfect body.  Alot of people feel they have to avoid sugary food and food high in fat in order to achieve that lean body....not true!!!! 
In fact it the opposite, by utalizing sugars and fats you can actually maximise muscle gains and fat loss!!!

Here are the facts

• Sugary foods in the morning or after training helps replenish glycogen levels stopping muscle wastage and heightens your metabolism to aid fat loss.
• Healthly fats in between meals and later at night help slow digestion, keep you feeling full and help aid fat loss.
• Fats should be avoided around training as they slow digestion of protein and carbs when you need them in your body the quickest.

Sugary food examples
white bagel with jam or honey
low fat chocolate milk
sports drinks - e.g. Gatorade
jelly beans

Healthy fats
Mixed nuts (plain)
Avocados
Fatty fish

Remember if these are taken in at the right time they can aid fat loss and increase muscle gains - taken at the wrong time it will work the other way.

The Ibiza wedding diet

I recently got married to my beautiful Wife Samantha on the Island of Ibiza.  All of our friends and family came out and everyone was looking great so I had to devise a diet to take my body to the next level. 

I needed to maintain the extra muscle I had put on the through the year while lowering my bodyfat.  The result was under 5% bodyfat and minimal loss to muscle size.

I used a method called carb cycling which has many variants however the one that worked for me was 6 low carb days and 1 high carb day,

The low carb days puts your body in a state of ketosis and begins burning bodyfat as you are in a calorie deficit.
The high carb day replaces glycogen, shocks your metabolism and boosts muscle growth and anabolism (it also allows you to enjoy some of your favorite sugary foods)

Depending on how your body reacts to this you may want to try 2 high, 5 low.

High carb days I aimed for 3g of fast digesting carbs per pound of bodyweight = 540g
Low carb training days - 1g per pound of bodyweight = 90 -100g (carbs to be consumed in the morning and around training only)
Low carb rest day - 0.5g per pound of bodyweight = 40 - 50g

An example low carb training day for me as follows.

Meal 1
50g porridge oats (dry weight)
2 scoops whey protein (mixed into porridge with water)
1 tsp of honey (fast digesting carbs to restore glycogen after sleep and put body in an anabolic state)
1 tsp cinnamon
1 shot of espresso mixed in (caffeine boosts metabolism and aids fat loss)

Meal 2
handful of mixed nuts (healthy fats help to shift unwanted bodyfat and keep you feeling full between meals)

Meal 3 and 4
200g of lean meat e.g. Chicken breast/turkey breat/Talapia
Mixed green veg

Pre workout
Superpump extreme pre workout shake (keeps energy up, increases muscle pump and help fight bodyfat)
1 scoop of whey protein

Post workout
400ml Low fat chocolate milk and 1 scoop of whey protein (low fat choc milk is great after training as it is full of fast digesting carbs, milk protein, antioxidants, salts and water, it replaces everything you need and tastes great!!!)

Meal 5
200g fish either baked or dry fried e.g. salmon/seabass (both full of healthy fats which slow protein digestion and aid fat loss)
Mixed green veg

Meal 6
0% fat Greek yogurt
1 scoop of whey protein mixed in (tastes amazing and acts as a source of slow digesting protein to aid recovery and growth as you sleep)
handful of mixed nuts (when carbs are extremely low healthy fats and protein must be kept high to maintain muscle mass)

I also used several supplements to aid fat loss and keep testosterone high to hold on to my hard earned muscle, however I will go onto this in my next post.

I've missed you guys

Hey everyone i'm back and a married man.

I had been so busy planning my wedding that I had neglected my blog, but here I am again with more tips, pics, vids and advice..........so watch this space!!!!

Im back!!!

Hello all.  I am now back online and will be reporting my new advice over the Christmas period!!!  I will be uploading regular pics showing my transformation to hopefully the best shape of my life. 

The infamous V

At the top of the list of attributes that are wanted in an all rounded well developed body is the V taper.  This is achieved by developing full flared lats (back width) and large rounded shoulders while keeping a tight small waist.  The plus side is the bigger your shoulders are the smaller your waist will look and vice versa.  To achieve this look work on your pull ups and lat pull downs, side delt raises and lots of ab work but avoid too much weighted ab work as this can thicken your waist and make it look bulky! 

The peeled to the bone diet!!!

Here is a sample diet to get you ripped for summer! You will need to start weighing your food so invest in some food weighing scales.  Remember this is based on my current weight so amounts can change based on your personal weight.  We are aiming for CARBS 1g per pound of bodyweight, PROTEIN 1.5-2g per pound of bodyweight and FAT 0.5-0.75g per pound of bodyweight. This is for a training day!

Breakfast
Black coffee
50g porridge made with water, honey, Cinnamon and raisins
2 scoops of whey protein mixed in
1 tbsp natural peanut butter

=60g carbs, 50g protein and 20g Fat

Mid morning snack
2 scoops of whey protein
Handful of nuts

=50g protein and 15g fat
Pre workout 30 mins before training
1 scoop of whey with an apple and pre workout supplement of black coffee

Post workout straight after!!!
1 plain bagel with jam and 2 scoops of whey protein

Lunch split into 2 meals leave at least 3 hours between
2x 200g chicken breast fillets (skinless) grilled or oven roasted
2x 50g (uncooked measure) brown rice boiled
Mixed veg with half an avocado

=100g protein, 70g carbs and 20g Fat

Dinner
200g salmon fillet with mixed veg

=50g Protein and 25g Fat

Before bed
250g Fat free cottage cheese
Handful of mixed nuts

=35g protein and 15g Fat

Drink lots of water around 2 litres a day around training and take multivitamins everyday.  Mix it up if you don't feel like chicken go for other lean meats tuna, turkey etc. Enjoy!!!

Dan Helligso PT

A cup of the black stuff please!

Coffee before training can increase strength, stamina and help you burn fat!  Caffeine taken about 30 mins before training will have you ripped to shreds and lifting more in no time....Its a no brainer...Go for sugar and milk free options instead grab a double espresso or an americano next time you hit the gym...if you cant handle it completely black sweeten it up with sugar free sweeteners.

BEST STACK EVER!!!!

BAGELS BABY

Bagels are a great post workout meal.  They are low in fat and pack lots of simple carbs to replenish your glycogen stores after training!!! Each plain bagel contains around 40g or simple carbs and tastes great! Just remember they are for after training or first thing in the morning only! But if your training hard they are great try spreading your favorite sugary spread on them eg Jam or honey which have there very own benefits but avoid fatty spreads as this will slow digestion and your body needs the carbs straight away. ENJOY!!!

Timing is everything!

When it comes to both training an nutrition timing is so important I cant even start to explain how important!!!! For example doing your cardio and weights in the morning will ramp your metabolism up more than later and night and have you burning those pounds away as the day goes on.  The same applies for what you eat and when.  So let me lay it out for you.

• Simple carbs eg sugary food, white bread pasta and rice should be consumed either first thing in the morning or after a hard training session to replace glycogen stores and create an anabolic state.
• Complex carbs eg wholegrain, brown rice, wholewheat pasta and oats throughout the day to keep you feeling full and releasing energy slowly but not the last meal before bed as this will blunt GH release at night so blunt your growth!!! Keep it light and carb free.
• Fast acting protein eg eggs, whey isolate shakes in the morning and after training to replenish protein stores ASAP.
• Slow digesting protein eg casein shakes, low fat cottage cheese and Greek yogurt at night before bed to stop catabolism (body using muscle for fuel as you ain't eating while you sleep but your still burning calories)
• Healthy fats at night.  These slow down digestion even more so your night time protein can keep you anabolic all night up to 7 hours.

WELCOME BACK!!!

Hey guys I'm back and ready to dish out more info that will have you ripped and ready for the summer and for the rest of your lives!!!

Summertime!!!

Here we are again....summertime, we have holidays coming up and we are feeling the pressure so here are some tips and advice to get you ripped and ready for summer. Like most people I like to try and pack on some size during winter so when I rip up for summer I have slightly more muscle. Many people have unrealistic expectations that they can naturally pack on masses of muscle but in the real world it is gradual but well worth it in the end! Here are some of my top tips to follow in order to become a lean mean fat burning machine.

- avoid carbs late at night stick to protein and healthy fats.
- cut back on salt your body needs it but to much will make you hold water.
- try to drink at least 2 litres of water a day...stay hydrated! Stay ripped!
- up your cardio! Try to aim for 5 sessions a week.
- lower your carb intake and up your protein and healthy fats (see my nutrition maths)
- avoid sugary/simple carbs except for first thing in the morning and after intense training.
- train abs 5 times a week.
- keep food diaries, videos and pics to log your progress.
- don't rely on weighing scales use the mirror and tape measures.
- KEEP AT IT!!!!!!!!!

Exercise of the week!!!

Hanging leg raise pull up

Next time your training your back try to finish off with this little number which combines a behind the neck pull up and hanging leg raises.

Try to build up to 10 reps or if your a pro 20

Just remember form is everything so don't swing!!!!

Dan Helligso PT

Overtrainers beware!!!!

One of the biggest mistakes made when training hard is overtraining. As you start to get into your training and nutrition routine you may find yourself getting a little obsessed and trying to rush results leading to overtraining. This can lead to you feeling constantly tired, demotivated, susceptible to illness and halt results. A very simple was to look at this is by remembering these three rules!!!
1.TRAIN one body part once a week (if you train to your max this is all you body needs)
2.EAT good nutrition is paramount!!! Keep it clean and full of good sources of protein, carbs and healthy fats.
3.REST let your body rest never train a muscle again within 48hrs of first training and try to get at least 7hrs sleep every night.
By following this simple 3 step plan you will succeed!!! Remember you don't grow in the gym you grow out of it! You grow while you rest so remember.......

IT'S NOT A DIET, IT'S A LIFESTYLE!!!!!!

Dan Helligso PT

No Time wasters please

We've all done it, gone to the gym and spent half the time talking or just sitting there watching the tv. Just remember you are in the gym to train! If your not feeling up to training session or your feeling tired and unmotivated get a strong black coffee down your neck and pump up your favourite tune on your iPod! I like to watch my favourite bodybuilders videos before a session to inspire my workout! Every skipped session in the gym is a missed opportunity to reach your goals! Keep your rest periods in the gym short no longer than 2 mins and always, always work at your maximum potential. Only you can make your goals a reality!!!!

Dan Helligso PT

GET A GRIP!!!

If you are like me you will have felt at some point that your back workouts are suffering due to a weakened grip.  For many years lifting straps have been used to increase grip and therefor increase your muscle building potential.  If your grip goes before your back has reached failure you are not working at your full potential!!!  Just remember that straps are there for you when you need them only! Don't become reliant on them or your grip will never improve and you may risk injury and an injured wrist will set your training back.  At the start of your workout try to avoid straps, only when you feel your grip is failing first should you employ them.  Straps will also help when performing hanging leg raises as your grip may weaken before your abs do.  There are also various hooks on the market but I would recommend straps.  Try www.monstersupplements.com for a great variety.  But you can get some perfectly good maximuscle ones at argos.

Dan Helligso PT

Rope work a lost art of CV

Rope work (skipping) is in my opinion one of the best full body conditioning and fat burning exercises.  After your weights  training try this little number for 15  -20 mins.  It takes alot of practise but will have you sweating and burning fat at a ridiculous rate. 

Start with some light skipping to get the blood pumping and to make sure you are fully warmed up, then skip as fast as you can  for 1 minute stop then rest for 1 minute and let you heartrate which should be high come down then repeat.  Do this for 1 min on 1 min off for 15 - 20 mins and you will feel the burn trust me. During the fast skipping minute, work as hard as you can and you will reap the rewards afterwards. The plus side to doing this after weight training is that you have used up all the glycogen in your body and will be burning bodyfat only.  Also the sortness of the training makes sure no muscle is lost.  This training is a form of interval training. Interval training involves short bursts of high intensity training  split up with rest periods.  In short your heart rate is elevated then brought down then elevated again.  This training also called HIIT training (high intensity interval training) it keeps your metabolism at its peak and can keep your body burning fat all day long. 

Sit up and pay attention!!! ABS perfection

Everybody who has spent time trying to get in shape has at least attempted a sit up.  Everyone is after the perfect set of Abs and many have spent endless hours performing sit ups but with little to no results, leaving them feeling unmotivated.  Let me take you back to basics, forget fancy fads and let me unveil the truth behind getting those ripped and chiseled abs!!!

Here is all you need to know!!!

• Everybody has abs both men and women, if you cant see them they are being covered by a layer of abdominal fat.  To achieve great abs bodyfat must be kept low enough,  base your nutrition and CV on how visible your abs are.  If you cant see them increase your CV.  If your already doing 4-5 good sessions a week take a look at your calorie intake as it may be too high.
• Doing endless sit ups wont burn enough bodyfat to make a difference you will need CV!!!
• Train your abs at least 3 times a week make sure you hit upper, lower, obliques and your core every session with a variety of exercises which I will explain.
• Keep rep ranges moderate if you can execute 100 sit ups at once your form most likely needs work.  Try to perform around 20 reps slow and controlled focusing on breathing but always reach failure.
• Perform your Ab routine as part of a circuit with no rest between sets eg: 20 reps sit ups - 20 reps hanging knee raises - 20 reps twist crunch - 1 minute plank.  Rest for 2 mins then perform again until you have performed 3-4 circuits.  IF ITS BURNING ITS WORKING!!!
• Core is so important not only for great abs but a strong core will help in almost every other exercise imaginable.  Perform at least 1 minute of the plank or side plank in your routine.  Yes it burns but don't neglect this one!!! As your core strength increases increase the time..TEST YOURSELF!!!
• The abs that you're born with are what you've got! Yes you can define them and bring them out like ice cubes in a tray but you cannot change there overall shape.  Every ones abs are different some people appear to have an 8 pack some a 4 but that is what you are born with so lets get them working and BE THE BEST YOU CAN BE!!!!

Gregg Plitt fitness model

 Dan Helligso PT

Understand to achieve learn your body

Dan Helligso PT

Breakfast the most important meal of the day!!!

When you were told as a child that breakfast is the most important meal of the day it couldn't be more CORRECT!  If you are striving for the body you want then you have to start each day right, not only will the right breakfast give you energy for the day but will help you build muscle and burn fat.  At night you are in a way fasting (starving the body) for many hours so the right nutrition in the morning is so important!!! You need three main things in a good healthy breakfast.

1. Fast digesting sugary simple healthy carbs eg: high GI fruit like raisins or honey to spike your blood sugar levels and instantly blunt your bodies starvation, Slow release complex carbs eg:oats or brown bread to release energy slowly throughout the day.
2. Protein-the building blocks of life!!! our body needs this to grow. Try to aim for lean sources eg: egg whites or a protein powder. 
3. Healthy fats to help fat burning and muscle building, THAT'S RIGHT FAT TO BURN FAT!!!! get this from nuts, seeds or 1 or 2 egg yolks a day don't be scared you body needs this.

So make sure you get carbs, protein and healthy fats every breakfast if you want results.  The right breakfast will bump up your metabolism and shred that fat away!!! Start as you mean to go on!

Dan Helligso PT