I recently answered this question from one of my clients and I thought it would be worth sharing…
Is this true? Does training first thing in the morning on an empty stomach burn a lot more fat? I have read that 20 minutes cardio on empty burns the same amount of fat as 60 minutes at any other time of the day.
I think this is fitness fiction at its best (as you know I am always a sceptic!!!)
I do think there is a possibility you will burn more fat if you do cardiovascular exercise first thing in the morning on an empty stomach, as your body has a vastly reduced amount of glucose (sugar) present in the blood and the muscles to fuel the activity, and will therefore look to fat as a primary source of fuel. However, it is not necessarily as simple as that…
I think exercising without having eaten within a few hours before is dangerous as it puts you at a substantially higher risk of passing out (due to low blood sugar) which neither makes you look lean or cool!
Furthermore, there is strong evidence to suggest that when your blood sugar gets low people will gorge themselves on food to satisfy their hunger. They will eat significantly more after a period of starvation than if they maintain a better blood sugar balance. For example you may have experienced it yourself when you are hungry you are more likely to pick up a energy dense nutrient deficient food such as a chocolate or a biscuit than knock up a tuna sandwich as you intuitively know the sweet thing will knock the edge off the hunger instantly.
Another thing to also bear in mind is that when your body can’t get the glucose from food it releases a hormone called Cortisol that will break down muscle for fuel. As you know a lb of muscle burns 50 calories per day at rest which means that if you wish to be trim and lean you need muscle and obviously if your body is using it for fuel your ability to burn calories is greatly reduced. Hence the reason low calorie diets or starvation diets never work.
So in the long run (so to speak), doing cardiovascular exercising in the morning on an empty stomach will not really benefit you.
Wednesday 27 January 2010
Tuesday 26 January 2010
Bootcamp: Frequently Asked Questions
Bootcamp is proving to be really popular. So many people have asked the same questions I thought it made good sense to answer them all in one go. Needless to say if you have a question you can contact me directly...
I’m not very fit, and a little bit nervous, Will I be ok?
Yes!! At Bootcamp we cater for ages, shapes and abilities. Everyone has to start from somewhere!! During each exercise you will be able to work at your own speed and if you struggle with a particular exercise you will be given an alternative. Everyone is nervous when they first start doing something like this, as more often than not they have never done it before. Everyone is really friendly and supportive and understands your anxiety, so you have no need to worry.
So, how much is it and what happens?
On your first time, if you contact me before turning up you qualify for your first session free. We meet at The Vyne Recreation field car park (off Alexandra Gardens) 5-10 minutes before we start and train in the field opposite. With Bootcamp you can guarantee that every session will be a little bit different. It will cost you £6 per session thereafter which is payable in blocks of six or twelve. You can pay by cheque or cash.
I want to lose weight and burn fat will this work for me?
Yes!! Like anything in life you only get out of it what you put in. During our sessions if you exert yourself you will provide the stimulus to burn fat. To assist you I will provide you with my very own Diet Of Plenty nutrition plan, which is given to all my PT clients, which has been proven to work again and again. With my guidance, if you want to, you will drop inches and pounds like never before!
The sessions are only approx 45mins long, is that enough time?
Absolutely! Gone are the days of long, slow and boring sessions. Spending an hour and a half at the gym is completely unnecessary. Bootcamp provides a short sharp and fun workout. By working at a higher intensity you will burn more calories and keep burning calories at a higher rate for the rest of the day.
I have an injury and I take medication, will I be ok?
If you have any major concerns please contact me in advance. Everyone is required to fill out a Physical Activity Readiness Questionnaire before participating which will highlight any areas we need to be concerned about.
What happens if I miss a week?
That is fine. I encourage people to come consistently as that’s what gets you results, but I understand that on the odd occasion you may not be able to make it. If you can let me know in advance that you cannot make it that will allow me to plan in advance for the number people that turn up.
What do I wear?
Anything that you are comfortable to exercise in and don’t mind getting dirty. You must have a pair of supportive trainers and it might be an idea that you layer clothing, as you will get hot during the session. On cold days gloves might be an idea as you spend a bit of time on the floor and you must bring water.
What if it rains?
You get wet! Unless it particular bad weather the session still goes ahead. I guess that’s the fun in exercising outside?!?
How do I secure my place?
Call Steve on 07786 513 388 or email at Stephen_keywood@yahoo.co.uk today to book your first session and we will take the rest from there.
I’m not very fit, and a little bit nervous, Will I be ok?
Yes!! At Bootcamp we cater for ages, shapes and abilities. Everyone has to start from somewhere!! During each exercise you will be able to work at your own speed and if you struggle with a particular exercise you will be given an alternative. Everyone is nervous when they first start doing something like this, as more often than not they have never done it before. Everyone is really friendly and supportive and understands your anxiety, so you have no need to worry.
So, how much is it and what happens?
On your first time, if you contact me before turning up you qualify for your first session free. We meet at The Vyne Recreation field car park (off Alexandra Gardens) 5-10 minutes before we start and train in the field opposite. With Bootcamp you can guarantee that every session will be a little bit different. It will cost you £6 per session thereafter which is payable in blocks of six or twelve. You can pay by cheque or cash.
I want to lose weight and burn fat will this work for me?
Yes!! Like anything in life you only get out of it what you put in. During our sessions if you exert yourself you will provide the stimulus to burn fat. To assist you I will provide you with my very own Diet Of Plenty nutrition plan, which is given to all my PT clients, which has been proven to work again and again. With my guidance, if you want to, you will drop inches and pounds like never before!
The sessions are only approx 45mins long, is that enough time?
Absolutely! Gone are the days of long, slow and boring sessions. Spending an hour and a half at the gym is completely unnecessary. Bootcamp provides a short sharp and fun workout. By working at a higher intensity you will burn more calories and keep burning calories at a higher rate for the rest of the day.
I have an injury and I take medication, will I be ok?
If you have any major concerns please contact me in advance. Everyone is required to fill out a Physical Activity Readiness Questionnaire before participating which will highlight any areas we need to be concerned about.
What happens if I miss a week?
That is fine. I encourage people to come consistently as that’s what gets you results, but I understand that on the odd occasion you may not be able to make it. If you can let me know in advance that you cannot make it that will allow me to plan in advance for the number people that turn up.
What do I wear?
Anything that you are comfortable to exercise in and don’t mind getting dirty. You must have a pair of supportive trainers and it might be an idea that you layer clothing, as you will get hot during the session. On cold days gloves might be an idea as you spend a bit of time on the floor and you must bring water.
What if it rains?
You get wet! Unless it particular bad weather the session still goes ahead. I guess that’s the fun in exercising outside?!?
How do I secure my place?
Call Steve on 07786 513 388 or email at Stephen_keywood@yahoo.co.uk today to book your first session and we will take the rest from there.
Monday 25 January 2010
Beware of Your Friends!
Last night, after spending the afternoon watching some friends play rugby, Emma and I went out into town. Having not slept particularly well the night before, and having been out during the day, I was not particularly bothered about going, but it was a mate’s birthday so wanted to see him and wish him happy birthday.
We all had a great evening and I saw some friends I haven’t seen in a while but it struck me that I was doing the one thing that I didn’t want to do: DRINK!
How many times have you been caught up in an atmosphere that lead you to behave in a way that is inconsistent with your goals and ambitions? How many times have your friends said, ‘oh go on, just this once won’t hurt!’ Sometimes they are right, and just want you to have some fun, but if it happens on a regular basis, you might need to ask yourself whether they have your best interest at heart.
Last night I should of known better. I didn’t drink too much but I have been training really hard of late and eating really healthily as I want to feel healthy and energised, and want to be stronger and leaner, but mishaps like this do the opposite.
When it comes to eating and drinking it’s easy to be wrapped up in the moment, but it’s important to remember that it’s your body and you’ll have to deal with the aftermath. There is no point in training so hard during the week, taking the time to plan meals and eat properly if you cough it all up at the weekend.
The trappings of lifestyles are indeed that. Traps!
We all had a great evening and I saw some friends I haven’t seen in a while but it struck me that I was doing the one thing that I didn’t want to do: DRINK!
How many times have you been caught up in an atmosphere that lead you to behave in a way that is inconsistent with your goals and ambitions? How many times have your friends said, ‘oh go on, just this once won’t hurt!’ Sometimes they are right, and just want you to have some fun, but if it happens on a regular basis, you might need to ask yourself whether they have your best interest at heart.
Last night I should of known better. I didn’t drink too much but I have been training really hard of late and eating really healthily as I want to feel healthy and energised, and want to be stronger and leaner, but mishaps like this do the opposite.
When it comes to eating and drinking it’s easy to be wrapped up in the moment, but it’s important to remember that it’s your body and you’ll have to deal with the aftermath. There is no point in training so hard during the week, taking the time to plan meals and eat properly if you cough it all up at the weekend.
The trappings of lifestyles are indeed that. Traps!
No Doubt
No one can deny Gwen Stefani is super hot. At 37 years old, and after having two children she is in fantastic shape. Glossy celebrity magazines would have you believe she achieved this look using pink dumbbells on a vibrating machine, however after an interview in Elle magazine she has left us in no illusion as to what she does to stay in shape. ‘All my life, I’ve had to work hard to stay in shape – I’ve always struggled with it’ she said. Her secret… boring old-fashioned hard work! Gwen says ‘there aren’t any tricks, its simple math: you put this much food in, you burn this much working out.’ …And her choice of exercise ‘I would really recommend doing weights. I’m not into yoga or pilates – they don’t work for me. I like going to the gym and lifting weights.’
So there you have it. Simple. Eat properly and lift weights!
Friday 22 January 2010
The Wet Seven
This week saw the start of my Bootcamp and what a day to do it!!!
In battering rain and a chilly wind, we had a group of seven people who, with varying fitness levels, exerted themselves and dare I say it, had a great time.
The Wet Seven as they shall be known, turned up on probably the most difficult day of the year, and I’m positive that it is that kind of effort that will get them fantastic results.
You see, I’m sure up and down the country there were men and women, of all ages and fitness levels, who were due to go off to their warm and cosy gyms, who looked out the window and thought better of it due to the weather.
Let me say, if you are waiting for a warm and dry day in Surrey to start your fitness training, whether inside or out, you will have a long wait!
I’m really proud of the girls for turning up and putting in such a fantastic effort. It was brilliant fun.
I know people have been talking about how good it was as I have already had confirmation from 12 people for next week. Fingers crossed for good weather!!!
In battering rain and a chilly wind, we had a group of seven people who, with varying fitness levels, exerted themselves and dare I say it, had a great time.
The Wet Seven as they shall be known, turned up on probably the most difficult day of the year, and I’m positive that it is that kind of effort that will get them fantastic results.
You see, I’m sure up and down the country there were men and women, of all ages and fitness levels, who were due to go off to their warm and cosy gyms, who looked out the window and thought better of it due to the weather.
Let me say, if you are waiting for a warm and dry day in Surrey to start your fitness training, whether inside or out, you will have a long wait!
I’m really proud of the girls for turning up and putting in such a fantastic effort. It was brilliant fun.
I know people have been talking about how good it was as I have already had confirmation from 12 people for next week. Fingers crossed for good weather!!!
Wednesday 20 January 2010
Grab Yourself A Bargain
If you would like a great deal on some exercise clothing or trainers get yourself down to the old Sweat Shop in Woking.
They relocated just before Christmas and still have the lease on the old shop. Therefore they are bringing all there old stock from all the other stores and selling it off cheap.
They will be open for the next couple of months and are receiving deliveries a couple of time per week until then.
If you need directions give me a shout.
They relocated just before Christmas and still have the lease on the old shop. Therefore they are bringing all there old stock from all the other stores and selling it off cheap.
They will be open for the next couple of months and are receiving deliveries a couple of time per week until then.
If you need directions give me a shout.
Monday 18 January 2010
Fat Burning & Fitness Bootcamp
**Do You Want To Drop A Dress Size In 30 Days?**
What If I Told You, You Can Lose Stubborn Fat, Burn More Calories, & Sculpt Your Muscles In 45 Minutes Or Less...
Say Goodbye To Long, Slow Boring Cardio Workouts and Start Burning Maximum Fat In Minimum Time With My Fat Burning & Fitness Bootcamp!
When it comes to fat burning and fitness current scientific research suggests that you need not spend hour upon hour in the gym doing time-sapping cardiovascular exercise. By attending Bootcamp, you get to train under the watchful eye of a first class Personal Trainer, at a fraction of the cost! Suitable for men and women of all ages and abilities, YOU can improve and obtain your desired physique, improve health and energy levels and look years younger.
My name is Steve Keywood and I’m a personal trainer and day-to-day I help busy mums and businessmen to performance athletes to get the most fat burning results in the least amount of time.
By popular demand I have now started a Fat Burning & Fitness Bootcamp!
Come and join the fun….Every Friday at 9.15 in Knaphill.
Contact me TODAY on 07786 513 388 for more information.
**Also Available To Men – Even If They Don’t Wear Dresses!!**
What If I Told You, You Can Lose Stubborn Fat, Burn More Calories, & Sculpt Your Muscles In 45 Minutes Or Less...
Say Goodbye To Long, Slow Boring Cardio Workouts and Start Burning Maximum Fat In Minimum Time With My Fat Burning & Fitness Bootcamp!
When it comes to fat burning and fitness current scientific research suggests that you need not spend hour upon hour in the gym doing time-sapping cardiovascular exercise. By attending Bootcamp, you get to train under the watchful eye of a first class Personal Trainer, at a fraction of the cost! Suitable for men and women of all ages and abilities, YOU can improve and obtain your desired physique, improve health and energy levels and look years younger.
My name is Steve Keywood and I’m a personal trainer and day-to-day I help busy mums and businessmen to performance athletes to get the most fat burning results in the least amount of time.
By popular demand I have now started a Fat Burning & Fitness Bootcamp!
Come and join the fun….Every Friday at 9.15 in Knaphill.
Contact me TODAY on 07786 513 388 for more information.
**Also Available To Men – Even If They Don’t Wear Dresses!!**
Thursday 7 January 2010
Resolution Resolved
Another year has ticked over, and a new one has just begun. Many people will be thinking how to make this year better than the last and may even decide to set a new years resolution or two. They will be looking to change old habits and create new ones, they will decide to work harder, spend more time with family, lose weight, stop smoking, all of which will more than likely be forgotten by the end of the month.
Whilst the New Year is a great time to review your past and plan the future, for real change to occur a more long-term commitment should be put in place. Its all good and well writing a wish list and making an extra effort over a couple of days and a couple of weeks, but in all honesty that’s the easy part. It only takes 20 minutes to write the list of goals and ambitions, but it can take a lot longer to achieve them, particularly if its lifelong habit you plan to change or improve.
Although 20 minutes is longer than most people spend reviewing their life and thinking about the future, its really not enough if you want to be all that you can be. Unless you are extremely motivated and ambitious person that naturally jumps from success to success, you will have to continually review your goal throughout the year. One gigantic exhilarating change more often than not isn’t enough to change behaviours that we have taught ourselves over a longer period of time. Just as we have developed our current way of thinking over several years, we have to develop a new way of thinking (to achieve our goals) over a period of time also.
Therefore if you are truly committed to achieving your new years resolution your first step will be to stop calling it a new years resolution! It needs to evolve into a constant living resolution that you are committed to achieving everyday. This living resolution does not fade after January finishes, because it is alive and takes a regular review.
Your living resolution must be regularly accessed, with continual adjustments and maintenance made. Slipping back into older more comfortable habits is common, but with regular reviews we are more likely to make these changes in habit stick. It is human nature to slip up on the odd occasion, but surely if it was easy you would have made these changes already!
Be unusual this year and make your new years resolution a living resolution that remains part of your life for longer than January. If it is to be fitter or to lose fat why not ask for expert support and assistance.
Whilst the New Year is a great time to review your past and plan the future, for real change to occur a more long-term commitment should be put in place. Its all good and well writing a wish list and making an extra effort over a couple of days and a couple of weeks, but in all honesty that’s the easy part. It only takes 20 minutes to write the list of goals and ambitions, but it can take a lot longer to achieve them, particularly if its lifelong habit you plan to change or improve.
Although 20 minutes is longer than most people spend reviewing their life and thinking about the future, its really not enough if you want to be all that you can be. Unless you are extremely motivated and ambitious person that naturally jumps from success to success, you will have to continually review your goal throughout the year. One gigantic exhilarating change more often than not isn’t enough to change behaviours that we have taught ourselves over a longer period of time. Just as we have developed our current way of thinking over several years, we have to develop a new way of thinking (to achieve our goals) over a period of time also.
Therefore if you are truly committed to achieving your new years resolution your first step will be to stop calling it a new years resolution! It needs to evolve into a constant living resolution that you are committed to achieving everyday. This living resolution does not fade after January finishes, because it is alive and takes a regular review.
Your living resolution must be regularly accessed, with continual adjustments and maintenance made. Slipping back into older more comfortable habits is common, but with regular reviews we are more likely to make these changes in habit stick. It is human nature to slip up on the odd occasion, but surely if it was easy you would have made these changes already!
Be unusual this year and make your new years resolution a living resolution that remains part of your life for longer than January. If it is to be fitter or to lose fat why not ask for expert support and assistance.
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