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Secret Number 1 – Eating less does not equal weight loss – The Calorie Restriction MYTH
Going all day without eating anything is not going to make you lose weight, cutting back on food severely is not going to help you lose weight, its more important which type of food you eat.
It is not a case of the less food in, the more fat you will lose. That’s bullshit. But sadly, the media today will have us believe in this crazy myth.

When you restrict food intake and don’t give your body the nourishment that it really needs, your body goes into starvation mode in a sense, as a failsafe to protect itself just in case it has to go long periods without food in the future. In essence, your body will store as much of the food you eat as fat as it possibly can. It doesn’t know when its next meal is going to be, so it has to panic and start storing everything away for later.

When you go into starvation mode, your body sends out hormones around the body which slows your metabolic rate (how many calories your body is burning at rest) in order to store food as body fat more effectively and to also store what is already there. So by starving yourself, you are making your body hold onto fat much more easily, this is the opposite effect you are looking for!
When you heavily restrict food intake and don’t consume enough calories, your body’s Leptin levels drop, Leptin is a very important hormone which controls metabolic rate and generally makes fat burning much easier. Suffice to say when Leptin levels drop, fat burning becomes a hell of a lot more difficult.

So, to sum up.
Starvation Mode = Very Bad
Leptin = Very good

So, here is what you need to do.
In order to burn fat and continue making progress in losing body fat, you must create a moderate (and the key word here is MODERATE) Calorie Deficit using both diet and exercise together, not one or the other, because the deficit cannot be so severe that it causes the body to go into starvation mode.
You must stay consistent and be patient, this isn’t going to happen overnight but stick with it and it will happen.
Be sure never to skip a meal and don’t ever EVER miss breakfast.
Don’t drop your caloric intake too low, I would say for women 1500, and men 2000 calories per day along with a rigorous exercise regime.
Yes the whole idea of Eat More to Lose More is kind of ass backwards, but trust me on this, it works.

Secret Number 2 – The Deadly Food Combination

Just by avoiding the Food combinaton I am about to share with you, you can easily add another 500 calories to your daily diet and not have it affect your fat loss progress.
Eat more with no ramifications, Sounds too good to be true right?
Well its not.

Remember how I said its the qaulity of the food you eat, well its not just that either. Its the foods you eat together that can make a huge difference in gaining fat.

The deadly combination you must avoid to burn fat effectively is, Fats + Carbohydrates.

Now there is nothing wrong with fat, fat is important for a strong and healthy body, as are carbs. But when you mix the two together, your body stores fat much more easily. When you eat carbs, your body produces a lot of the hormone insulin, Insulin causes the body to store much more fat from your food!

Carbs + Fat = Insulin + Fat
I.e, don’t eat Carbs and Fat together. Kay?

Heres what you can do.
Choose to eat protein with every meal, but only eat it with EITHER carbs OR fat, but NEVER together.
Be sure to also never combine Carbs and Fat with a complete avsence of protein. I’m looking at you cookies and ice cream, damn you Ben & Jerries.

However, I stick to the 90/10 rule. As we are all only human, stay strict and healthy 90% of the time, then allow your self to eat a little junk 10% of the time.

Everything in moderation, ya know?

Secret Number 3 Don’t Mirror Your Metabolism
Most Americans will opt to skip Breakfast, have a moderate sized lunch and then eat a huge dinner.

The problem is that is the exact opposite of your metabolism daily rhythm. The metabolism is highest in the morning first thing upon waking and at its slowest in the evening.

What this basically means is when training for fat loss, you should eat much more in the first half of the day and a lot less during the second half. Breakfast should be your largest meal of the day, not dinner. Most people have it ass backwards! This is exactly why you should avoid eating too much before bed time. Limit carbohydrate intake towards the end of the day as well.

So what should you do? Eat a dinner that consists if lean protein, green leafy vegetables and healthy fats.

Secret Number 4 – Strength training and H.I.I.T (High Intensity Interval Training) Beats the Shit out of Slow Steady Cardio for Fat Loss

Excess post exercise oxygen consumption (EPOC)
Also known as ‘after burn’ in fitness circles, if you want to burn calories and lose fat then you better wise up and learn about EPOC.

The basic premise of EPOC is, if you exercise at a high enough intensity, you will not only burn a larger amount of calories during your workout but you will be burning a great amount of calories at rest for even hours after finishing exercise. This elevated consumption of fuel has been shown in studies to last for up to 38 hours post exercise.

By taking advantage of this cheeky little trick, you will save time and get your training done in the most efficient way possible, have time for other activities, but also get the most amazing fat loss results possible.

Strength training and EPOC
Strength resistance training is one of the most important training tools available when it comes to burning fat and gaining muscle. When training for weight loss it is often over looked in favour or marathon sessions of aerobic cardiovascular exercise. There is simply no comparison, strength training is amazing for burning calories.

Strength training, when coupled with aerobic cardiovascular exercise and proper nutrition is far more effective for burning fat than aerobic exercise and nutrition alone. In fact strength training alone actually has potential to burn more calories than aerobic cardio alone, due to the intense demands on the body’s energy systems when performing strength training.
Aerobic cardio training surely does burn calories while you are performing it, but the fat burning effects from strength training are not confined to during the workout exclusively, but you can be burning calories for many hours after.

After strength training your metabolism will stay elevated for many hours after you finish exercising. Your metabolism is basically the rate at which your body burns calories and if it is elevated, that essentially means you will be burning a greater amount of fat for a longer period of time than usual. This is known in fitness circles as ‘after burn,’ or if you would like to get technical, then it is also known as ‘Excess post exercise oxygen consumption.’

In fact studies show that one can continue burning calories at an elevated rate for over 30 hours after you finish a strength workout.
Cardio is great, but after a resistance training session, you will continue to burn a higher amount of calories than usual, while you are on the sofa and when you are sleeping.

Movements such as squats, deadlifts and bent over rows and various other full body, multi joint exercises are the most effective for boosting your metabolism, burning fat and bringing out more visible. Abdominal muscles. By stimulating more muscle at once, your body burns much more fat, boosting the after burn effect.

EPOC and aerobic exercise
There are two ways in which we will use cardiovascular exercise to maximize the after burn effect and effectively burn fat. The first is aerobic steady state cardio, which refers to aerobic exercise at a low to moderate intensity over a prolonged period of time. This could be a 40 minute job or perhaps 25 minutes on a stationary bike or rowing machine.

When done alone, this type of training provides minimal fat loss benefits and is largely ineffective at burning calories, not providing any significant increase in metabolic rate post workout. However, this is easily changed by manipulating the metabolism with strength training. Here is how we will be doing this.

By performing a weightlifting session your metabolic rate will be increased and your body begins burning a great amount of calories than usual, the after burn effect has begun, your body has essentially turned into a fat burning furnace and the heat has been turned up several notches.

Your metabolism is now primed to melt fat like crazy, if you go immediately into an aerobic cardio workout. By performing your resistance workout and within the next 30 minutes going through your aerobic cardio exercise, this type of training that I earlier called ineffective becomes one of the most valuable fat burning tools available to you. You will be burning even more fat during the cardio session than usual because of the EPOC effect caused by the strength training. Not only this but by performing these two types of exercise in this order, immediately one after another, the EPOC after burn effect following will be through the roof, and have you melting fat like a blowtorch.

I hate to repeat myself here but it’s worth mentioning a few times over to be sure as this is how you get incredible, rapid results so I don’t mind sounding like a Muppet by echoing myself.
To summarize, lift weights to fire up your metabolism and prime it for fat burning, in a way turning your body into a fat burning furnace and turning the heat all the way up. Then go straight into an aerobic cardio workout at a moderate pace for 20 to 30 minutes such as rowing, jogging, skipping, elliptical machine cross trainer, stationary bike or outdoor biking.

H.I.I.T (High intensity interval training)
High intensity interval training, also known as H.I.I.T or simply ‘Interval training’ is a workout where the athlete performs bouts of high intensity exercise, each work interval followed by a rest period. The intense effort put forth in these workouts causes the body to burn calories effectively at a very high rate, not only during the workout but afterwards also. The EPOC after burn effect following Interval training is very high. H.I.I.T is best used with full body movements for the best results, such as burpees, but can also be performed with training as simple as running.

Do not skip your rest periods during these workouts, as they are just as important as the work intervals. Rest is vital here, by recovering during your rest periods, you can put forth a much more intense and explosive effort during the work intervals causing your body to burn more calories and increase the after burn effect significantly. Intensity is key here.
For maximum results, strength training can be followed immediately by H.I.I.T to truly maximize the effects of EPOC but it is wise to do so no more than once per week to avoid over training and burning out.

Run like the cops are chasing you, for serious fat loss results

Please can everyone take a minute or two to think of as many fundraising ideas as you possibly can. We have put together a list of ideas that we though would be good and you can find them here :- ***Fundraising***

If you like any of the ideas on that page and you would like to arrange one of them or help out with one of them please leave your messages below.

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Please leave all your ideas and messages below or contact us directly.

Lets start by getting peoples heads shaved and legs waxed :)

Here 4 tips to muscle recovery :-

Top-up with cinnamon Half a teaspoon twice a day in coffee reduces muscle inflammation.

Go hot and cold Take your muscles from one limit to the other to enhance your recovery. Press an ice pack against your sore muscle for a minute, then submerge it in hot water for a minute. Alternate 12 times to be ready for your next muscle-blast.

Drink tea A compound in your cuppa triggers insulin secretion, which lowers the amount of sugar in red blood cells. Sip a cup of black tea after your workout to reduce blood pressure by more than 40%.

Avoid the sauna After workout It may be relaxing, but making your way to the hot room straight after resistance or weight training can impair your performance for days after.

If your stuck for what to do in your workout I have found a little tool that will gerenate it for you :-

Workout Generator

Soon as you know this try it out at the gym and see how effective it is.

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