Yes it’s that time of year again when the weather takes a turn for the worst, fitness becomes less of a priority and the festive foods take over!

While it’s very easy to get caught up with the cold weather, snow and generally jolly moods, let’s not forget to keep focus on the well being of our bodies.

This may sound like hard work given all the elements we are facing but in actual fact it’s not really that difficult.  If you can sustain 30 minutes of cardio/resistance training per day that will see you through the month of December very nicely.

The trap you don’t want to fall into is going to work and finding yourself eating the cup cakes and other goodies in large trays that your very generous peers have left.  This will result in you eating nothing BUT SUGAR for 8 hours and this will continue for weeks because the next day another friendly peer will also bring in some festive yummies.

Then there will be after hour drinks and bar nights resuting in late dinners and so forth…and you will casually smile and accept what is going on because its Christmas!…Well it’s not quite Christmas, it’s the “lead up” to Christmas but you will only be more than happy to tell yourself that it is…

Now before we tackle the do’s let’s just quickly get the do not’s out of the way first as I like to end on positive and lighter notes…

Do Not…

- Do not starve yourself during the day so you can over indulge on snacks, goodies and Christmas diners

- Avoid sitting at your desk and snacking for 8 hours on cakes and goodies that your work peers have bought in!

- Separate yourself from your nearest and dearests December habits, they may not want to look after themselves as well as you do

- Avoid late night diners and going to bed straight after

- Do not get drunk on every given opportunity & avoid “one for the road”

- Do not be bullied into eating and drinking more because friends and family members are saying “go ooooooon……you know you want to”….it’s a trap!

Do…

- Drink plenty of water during the day, this will help release toxins from your body

- Do try the odd cup cake but don’t get excited and get caught up in the moment and find yourself elbow deep in tray full of assorted cakes!

- Continue to eat 3 regular meals during the day

- DO 30 MINUTES OF CARDIO/RESISTANCE TRAINING EVERY DAY

When I say cardio I am talking about going for a jog, swimming, skipping cycling any fitness activity that will have your heart rate up for at least 30 minutes.

Not only will this help you burn calories but it will keep your mind, body and immune system fit during the month of December…this will not only keep you active but it sets you up nicely for your New Years Resolutions.

Resistance training could be body weight exercises such as push ups, sit ups, squats, lunges etc…these exercises will help keep your muscles remain strong, supple, flexible, toned and well conditioned! 

Other advantages to 30 minutes of exercise per day is it keeps your immune system finely tuned resulting in you minimising your chances of catching a cold/flu and other airborn viruses that tend to pop up during the colder temperatures of December.

 I would like to take this opportunity to wish everyone a safe and wonderful “Lead Up” to and Christmas

Deepak Bhangu
Head of Operations & Personal Trainer
Musclemadness

I was going to write an article on de-hydration this week but changed my mind after I got involved in a discussion last weekend about the differences between Weight Loss and fat loss.

Is there a difference I hear you say?

It is extremely important that I clarify the difference between weight loss and fat loss and believe it or not there is a big difference.

I remember reading the article below some time ago and I think it pretty much summarize it all:

“I mean sheesh, anyone can lose weight, all you have to do is eat birdseed and arugula with a side of grapes”…now I know what you are thinking…Arugula what? Yes I wasn’t sure either so … I googled it…it is just a type of salad! It’s green.

Now ….STOP!!! I bet it already crossed your mind to add the following to your shopping list:

-Birdseeds
-Arugula
-Grapes

I am not going to be able to stop you if that is what you decide to do but take some time to read what follows before you make that decision.

My advice to you is that take your time and be patient, far too often I see too many people wanting amazing results with very little effort on their part, so again…be patient!

If you want to be successful in your fat-loss journey don’t be in a rush, allow yourself to relax, allow your body to adapt to the changes and accept your new healthy and balanced regime, it takes time your, body need to trust you and the food you are consuming.

You need to be looking at creating a small negative energy balance (300-500 calories MAX), which is something you’ll be able to stick to long-term, rather than the ever- so popular crash dieting strategies sold to us by so called weight loss experts on TV and in all those magazines.

These magic potions and diets aren’t realistic. A 900Kcal per day diet isn’t realistic; the liquid diets are not realistic either!

Why Crash Dieting Doesn’t Work

Crash dieting is unlikely to work long-term for various reasons:

First of all the motivation for rapid weight loss is short-term because it centres on a quick-fix mentality. This invariably leads to the nightmare roller coaster ride of emotions that the yoyo dieters or “crash dieter” often falls into… determination to diet, rapid weight loss, weight-loss plateau, loss of determination, return to old habits, depression, rapid weight gain, depression, guilt, new determination to diet, rapid weight loss and so it goes on…Its extremely frustrating to go through all this and it creates an ENOURMOUS amount of stress for the body which is completely UNNECESSARY.

After all, do you want to be in shape only temporary? Of course not and to sustain this new you there has to be a lifestyle change. Stop looking for these shortcuts that don’t exist!

A little bit of maths…there are 3,500Kcal in a pound of fat…(yes that’s right! )…which mean to lose ONE POUND of FAT you have to burn 3,500Kcal. This explains why fat loss requires time and patients’.

Now, our body cannot only fuel on fat,..It will always be a ratio of fat and carbohydrate (that’s why carbohydrate are so important to fuel your workouts)…and the ratio depends on the type of workouts activity you do.

Now let’s look at water loss or weight loss:

When losing weight its inevitable that water will make up some of the weight loss. No matter how we lose weight or how long the weight loss takes, everyone will lose water.

This is determined by:

1. Which exercise is selected

2. The diet (Nutrition) – for example, a too low carbohydrate diet may increase water loss

3. Calorie intake – lowering calorie intake too much will cause more water loss

4. Body composition of the person – the amount of protein and carbohydrate stores before new diet

The water weight loss comes from a net loss of protein and carbohydrates especially during the first few weeks of a reduction in calories.

On reducing calories the body needs to rely more on energy within the body and thus breaks down protein and carbohydrate for Metabolism.

When these nutrients are metabolised (used for energy) water is released.
Fat stores do supply a little of the energy but, at first a good proportion comes from protein and the limited stores of carbohydrates within the cells.

For fat loss the trick is to reduce losing water weight as much as possible so the body is forced to burn more body fat stores.

Here come the tips:

1. Consume small portions of high quality protein at each meal
2. Reduce food intake gradually and count calories (where are the calories coming from?)
3. Do NOT starve yourself or go on a crash diet!
4. Train for strength so to increase muscle (The amount of lean muss we have will determine how fast our metabolism is)
5. Lose weight slowly no more than 2 pounds per week…PATIENCE IS KEY

And that is all the tips from me today…until next time…

Enjoy your workouts!

Gym Love

Ilaria

Recovering from a Heart Attack

If you are recovering from heart attack or know of some that is, then it is important to ensure all professional guidelines are followed and that exercise becomes a regular habit once your GP/Doctor has declared you fit to do so.

Exercise

Exercise is part of the recovery process and should be treated as seriously as the medication and nutritional advice that has been prescribed to you.

When an individual has suffered a heart attack there is unfortunately some permanent damage that the heart muscle sustains as a result, so it is important when exercising that you start of slowly and stay within the guidelines that have been set for you. 

Exercise should be limited and your activities should or will consist of the following:

- Walking
- Stretching
- Very Light Resistance Exercise (Not in all cases)

The above list may seem very little but you have to protect your heart in the early stages and only expose it to as much stimulation as your GP/Doctor will allow you to do. 

Your hospital may also run exercise classes for you to attend, ensure you attend every visit as these classes will help determine the correct level of intensity you need to be working at and your heart can handle.

As you start exercising independantly and on a more frequent basis, you can with the authority of your GP/Doctor start building up the intensity of your workout routines.

Exercise will not only strengthen your heart but will also help you to lose weight thus reducing pressure on your heart, it will assist in lowering your blood pressure and also help reduce cholesterol levels.

(always consult your Dr or GP prior to starting ANY new physical activity)

Nutrition

As part of the recovery process you will have received a list of foods that should be consumed to help you while you are on the road to recovery.  Do not take this list lightly, ensure that you are following any meal plans prescribed to you and are consuming foods from the list only to help promote good eating habits.

There will also be a list of foods and possibly drink that you need to stop consuming as they can hinder the recovery process and get you back to your previous eating patterns which you need to avoid at all costs.

Preventing Another Heart Attack

After suffering a heart attack it is vital to ensure that you are not putting on weight as this can cause more stress and unecessary pressure on the heart.

It is just as important that you do not NOT suffer another attack to prevent further damage to your heart.  The list below shows you what precautions you can take to prevent another attack:

- Becoming Overweight
- Not Exercising
- Smoking
- Reducing and keeping your cholesterol down
- Reducing your blood pressure

The information is purely for guidance and SHOULD NOT be a used as a solution and or a replacement for any program that has been prescribed to you by your GP or Doctor.

Deepak Bhangu
Head of Operations
Musclemadness

Understanding Protein

The Importance of Protein

Protein is a part of every cell in your body; it is the most important nutrient as no other nutrient plays as many different roles in keeping you alive and healthy.

I cannot stress enough on the Importance of Protein in so many different areas…for the growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes and other tissues is proven since a very long time.

Without it, you would not be able to produce the enzymes and hormones and antibodies you need for Metabolism, digestion and other important processes such as healing…in fact did you know that when you have an infection, you should eat more protein because it helps create the antibodies your immune system needs to fight disease!

If you are injured, you may need more, as well, to help your blood clot and make repairs.

Protein & Diet

Even from this brief introduction you can see just how important protein is and it should now be obvious that our diets should contain high levels of protein, considering its very important role within the body.

However, this may not reflect what you have been told before.  In fact as you may be aware, government recommendation for protein intake per day is equal to 0.75g per kg of body weight.

For example if you are a female of 60kg in weight then your protein intake would be as followed:

60 x 0.75 = 45g of Protein per day

You should be able to work out yourself by now that this is highly inadequate considering the role that protein plays within the body!

In fact to be more realistic a 60Kg woman would need at least double that figure!

Obviously we are all individuals and there is not a “One rule for all”, but to recommend a minimum level for an average person (not an athlete) wanting to maintain muscle tissue and prevent catabolism (tissue breakdown), a more realistic level would range around 1.5g per kg of body weight per day.

Protein Summary

So as you can see Protein isn’t only for athletes and especially isn’t only for muscle building…Protein is for EVERYTHING! To summarise:

• Anti bodies which consist of protein are essential in helping our bodies fight and resist diseases
• You use up protein in everyday living just to keep your body running smoothly
• Everyday we lose protein in the form of hair, skin and nails
• Protein is supplied to the body to help heal and repair injuries
• For growing children protein is needed for growth of the entire body
• If you have an operation protein is needed to help build your body back to fitness

Gym Love

Ilaria Petrucci

Ilaria Petrucci 

N.A.B.B.A (National Amateur Bodybuilders Association) Certified Personal Trainer

Nutritional Expert:
British Complimentary Medicine Association & Complimentary Medical Association Advanced Diploma in Optimum Nutrition

Introduction

Fitness and healthy living has always been Ilaria’s passion, however she wasn’t always in the shape she is in today.

After gaining weight during her first years of college, Ilaria realized that she needed to make a change. Looking for a quick fix like many, Ilaria jumped from one diet to another experiencing the frustration on “not getting there” or even worst…getting there quickly…and going back to the old weight three times quicker! Only with more frustration and a lower Metabolism that she started with in the first place! Eventually Ilaria came to a hard realization… in order to become healthier and achieve the “tone” body she always wanted… there was no magic pill or magic quick fix diet that was going to do this “for her”…

“The first step I had to take was to make a CHOICE. There is very powerful “magic” that happens when you make a CHOICE TO CHANGE. The magic is that once you take that the decision of what you want…it is already done! It is just a matter of allowing yourself the time for people to see it too.

It is about being WILLING TO CHANGE, leaving the  past behind and whatever it is that is holding you back and DECIDE to move on. And LOVE yourself just the way you are RIGHT NOW.”

Quoting one of her favourite speakers, Will Smith, she continues “Do not EVER let anyone tell you, you can’t do something. You have a dream, you got to PROTECT IT. You want something? GO GET IT. Period”.

I believe our thoughts create our future and that we really do become what we think we are…

My passion for Fitness and for People continues, and in my journey and I want to help as many people as possible to achieve their goals, whatever that might be.

I believe in educating my Clients through the correct Training techniques and the correct Nutrition for them to be able to design their own healthy lifestyle according to their own individual needs and preferences.

You will never hear me talking about “diets”…it is about Nutrition, this is what your body needs.

The only diet that works is the mental diet – dieting from negative thoughts

Final Word

Ilaria Petrucci is a top Personal Trainer, Fitness Model and Nutritionist who has changed peoples lives up and down the country with her seminars, boot camps, personal training and nutritional support.

Ilaria has a very tough approach to her training and has adopted a very unique style when it comes to personal training…the end result being some very happy clients!

We are very proud to have Ilaria as part of Team Muscle and know her expertise in nutrition and fitness will help you our members in the quest for a healthier lifestyle.

Deepak Bhangu
Head of Operations

Sanjay Dutt to learn kickboxing

After getting brickbats for his bulges in Blue, Sanjay  Dutt went on a diet-and-workout routine. He even stopped drinking. As a result of that effort, the actor is now looking fitter than he has in a long time.

Next on Sanju’s list is learning kickboxing from Silvio Simac, who worked with him in Sohail Maklai’s Knockout.

Kickboxing is the answer
A source reveals, “Sanju was super-impressed by Silvio, when they worked together. The actor was convinced that kickboxing was the answer to all-round stamina increase and fitness. Although Silvio is based in the UK, they discussed the possibilities of training together.  Sanju is keen to train in martial arts and kickboxing. He wants to retain his flexibility and increase stamina.” 

Dutt confirms, “I’ve been training by myself for the last few months. I am very keen to get Silvio Simac down to Mumbai for six months to train me. I don’t mind even flying down to UK for a couple of months and staying there to get trained and learn kickboxing from Silvio but I would like him to come to India for the first four months here.”

Diet talk
The actor adds that he has now discontinued the ketosis diet. “I stopped it as one can only follow that for a month. Now I am only on a diet of boiled fish and chicken.”

In the past, Sanju had hired the services of a special body building trainer from the US — Lawrence Gonsalves during the making of Blue.

I have been exercising for a few weeks and can’t see any changes…am I wasting my time?…

So you have been training for a couple of weeks now and you can’t see any physical results at the moment…does that mean you are wasting your time?

The answer is NO….

When you start a new health and fitness regime the first thing you have to remember is for at least the first 4-6 weeks the only thing you will really notice is the feel good factor. 

When I say the feel good factor I am talking about you noticing the changes within yourself, you may feel more active, you may have more energy, you may even be more productive at work, there maybe a slight bounce in your step…these are what I call feel good factors.

The physical changes come after the feel good factors, so it is important not to give up because you can’t seem any physical changes at the moment.

“I have been exercising for a month and my weight has gone up…”

This is a very common question, especially amongst the ladies.  Allow me to school you all on body fat percentages and muscle mass. 

When anyone, male or female incorporates weight training as part of their fitness regime you will all be doing one thing and that is making your muscles heavier, this is NOT a bad thing, its positive.

Whilst exercising you will also be reducing your body far percentage ( Body fat does not weigh as much as muscle).

So we have two things happening at the same time, your muscle mass goes up and your body fat percentage goes down!…So really there will not be a great deal of Weight Loss being shown on the scales.

But there is a way you can check what I am saying and see for yourself. 

At your local gym there should be someone that can check your body fat percentage and also be able to tell you your body’s fat weight in kilos using a body weight instrument or scales. 

Make a note of these two figures then take your weight using standard scales and again make a note of this figure.

In a months time go through the same procedure and again write down the results.  You are now in a position to compare the results and verify if what I am saying is indeed correct.

Your body fat percentage should have gone down (provided you have a consistent exercise routine and diet) and there is a chance that your overall weight may not have gone down too much or even have gone up!

So avoid looking at the overall weight and automatically associate it with fat!

Remember a standard set if scales does not separate muscle mass and body fat, it takes into account everything, muscle, fat, bones, organs etc….

Deepak Bhangu
Personal Trainer