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The Shocking Increase In Visceral Fat As We Age

Tips and Advice

This is an amended guest blog post from Phil Chant at Bodyscan

 

The latest research shows that there is a truly shocking increase in visceral fat ( the fat that builds up inside the body around the internal organs ) in both sexes from the age of 50.

 

From the Bodyscan data :-

On average men over the age of 50 carry 53% more fat than men of all ages and 200% more than men under 30.

For women the results are much worse….  Women over 50 have 91% more visceral fat than women of all ages and  265% more than women under 30

 

With visceral fat linked to type 2 diabetes, heart disease, some cancers and other serious diseases, this data is a very loud wake up call for everyone ( especially if you are around 50 or older ) and it is in line with formal studies showing even higher readings ( upto 400% ) in female visceral fat.

 

Of course, it doesn’t have to be like this. The best results in older clients show healthy low levels of fat including visceral fat often lower than many clients much younger.

The new year is often the time of resolutions to get fit and healthy but  a healthier lifestyle is just that, a long term commitment to exercise and change to healthy eating and not just one or two weeks of effort.

Here are 3 points verbatim from the 2010 study from Hunter, Gower and Kane that we at A.P.T know to be true.

 

“Participation in exercise can slow the age related shift in visceral fat “

“Increased risk of chronic metabolic disease with age may be greatly reduced if visceral fat gain is eliminated, or at least decreased”

“It can be argued that a combined program of aerobic and resistance training would be valuable  for enhancement of fat distribution , decreasing the risk of diabetes, heart disease and cancer as well as maintaining a high quality of life”

 

Whenever you commit to a healthier lifestyle ( today would be good ), the improvements in your bodyscan results is a great motivational tools to help you keep going.

Remember that visceral fat responds quickly to diet and exercise so small changes can add up to help us live more comfortably as we grow older.

 

Contact Mark now for your FREE consultation and scan to see where you can make improvements.

 

Mark Lammas

Athletic Performance Training

07930 753784

 

 

This is an amended guest blog post from Phil Chant at Bodyscan   The latest research shows that there is a truly shocking increase in visceral fat ( the fat that builds up inside the body around the internal organs ) in both sexes from the age of 50.   From the Bodyscan data :- […]

Christmas Booze Swops

Tips and Advice

At Christmas, for many of us the alcohol can be quite free flowing. Especially at Christmas parties, Christmas Eve and Christmas Day itself.

In the run up to these days though, we can still keep control and make some smarter choices and swaps when it comes to alcohol. Helping us keep on track.

So here are a few of those swaps that you might find handy in the run up to Christmas:

SWAP
Baileys – 129 cals per 37ml

FOR

Sherry – 115 cals per 50ml

SWAP
Mulled Wine – 190 cals per 120ml

FOR

White wine – 87 cals per 120ml

SWAP
Whiskey – 64 cals per 25ml

FOR

Vodka – 50 cals per 25ml

SWAP
Coca Cola – 150 cals per 330ml

FOR

Lemonade – 55 cals per 330ml

SWAP
Cider – 230 cals per pint

FOR

Beer – 164 cals per pint

 

Remember, when you are thinking about your New Years Resolutions and thinking about losing weight and getting fit again, don’t go to your average gym and get signed into a 3,6 or 12 month contract, the type of place that just wants your signature to tie you in and then don’t really want to see you again.

Remember A.P.T, we are here to really help you get results and we won’t tie you in to any contracts.

For more details….

Contact Mark

07930 753784

 

Merry Christmas,

 

Speak soon.

 

Mark

At Christmas, for many of us the alcohol can be quite free flowing. Especially at Christmas parties, Christmas Eve and Christmas Day itself. In the run up to these days though, we can still keep control and make some smarter choices and swaps when it comes to alcohol. Helping us keep on track. … So […]

30 or over? Feeling Stressed?

Tips and Advice

This post is aimed primarily at guys aged 30 and over….

Do you feel stressed?

Run down?

Immune system out of whack?

Stress can impact us with everyday things in life….

Work projects

Family

Christmas coming

Finances

Children

Awkward bosses etc etc

It can be little things at first then it builds up and something else happens and this carries on throughout the year until your body starts giving in to it with coughs, colds, infections, soreness, weight gain/loss, loss of appetite, blood pressure, loss of focus, the list goes on and on.

So, how can we manage this better?

Here are a few tips to help you manage your stress better.

 

Get a good nights sleep.

Aim for 7-8 hours per night if possible but if not try to get a solid 6 hours.

Make sure that your bedroom so dark, don’t use your phone/laptop/tablet before bed, avaiod answering emails etc.

Make sure that your bedroom is cool and not too hot.

Organise your day.

Write to do lists and prioritise one thing at a time to do being more productive.

Drink plenty of water to stay hydrated, it helps with focus.

Arrange your exercise/training for a time that least impacts your day, early morning is usually best as you can get a good start to the day and the exercise will help to energise the rest of the day.

If you are not training at the moment then you really should be as it can work wonders for your health and stress, Just 30-45 mins 3 x per week is optimal to start with and it doesn’t have to be the type of workout to leave you feeling tired all day either.

 

Give these tips a go and see if they start to help.

Any more info required, just contact Mark 07930 753784 and I will do my best to answer your questions.

 

Mark.

This post is aimed primarily at guys aged 30 and over…. Do you feel stressed? Run down? Immune system out of whack? Stress can impact us with everyday things in life…. Work projects Family Christmas coming Finances Children Awkward bosses etc etc It can be little things at first then it builds up and something […]

Avoid this weight loss KILLER

Tips and Advice

Virtually everyone makes this mistake.

It’s especially common around the New Year

Here’s what happens…

You’re super-motivated to change your body.

Maybe you’re going to go on a diet.

Maybe you’re going to start exercising.

Or maybe you’re going to hit it hard and do both!

The New You starts when you get up early, eating your oats for breakfast and having a salad for lunch.

You go to the gym in the evening and come home to a super-healthy meal for dinner.

So far, so good!

Day two is good and day three?

Still on track… just!

By day four it’s getting harder.

And, day five that’s a killer.

You’re tempted with a cookie – one won’t hurt – and by day six your motivation is teetering on the edge!

With your calorie intake down, your exercise levels up and your head hurting thanks to the extra effort and will power – you’re starting to feel the strain.

This is where most folk crash and burn…

They miss a gym session and then their diet goes to down the pan.

It’s only a matter of time before most people quit.

Now if this sounds like you…

Don’t beat yourself up and don’t worry!

Move on, learn from your mistakes and take this advice…

There is a BETTER way to get started.

It will help you overcome the killer combination of a strict diet and exercise while killing off the old habits that haunt you.

Here’s what you do…

Ready…?

You start slowly with one habit at a time.

It could be that you improve one meal at a time.

You might replace drinking pop for water.

Whatever it is…

Start with one habit at a time.

It may seem slow but listen, you’ve got about an 80% chance of changing one habit at a time. Try to change too many habits and the chance of success fails unless you have a full support system around you

Add a third and fourth habit – it’s just a matter of time before you fail.

Slow and consistent improvements will get you to where you want to be quicker than starting, quitting and starting again.

It is much easier than “do everything perfect” approach too.

Start slow and start by balancing your calories.

Eat the same food – even if they’re not super healthy – just focus on eating the same number of calories that you burn every day instead of eating an excess of calories.

The result?

No more weight gain. That’s a good start.

Next you start adding protein to every meal – breakfast included.

It helps you feel fuller and (this is cool) it takes more energy to digest so you’re bumping up your metabolism.

So now you’re not gaining weight and you’re eating better.

We’re changing one habit at a time and tackling overwhelm at the same time.

I know it’s slow but remember…

Most people try too hard to do everything and fail.

And they do it for YEARS!

Some will never reach their goals at all because they keep on failing!

Be different!

So, what next?

Pick a meal – try breakfast – and make it better.

Make that a habit.

Then do the same for lunch and then dinner.

Like the saying goes:

“How do you eat an elephant?”

“One bite at a time!”

That’s how you need to treat your diet and weight loss.

Take baby steps to where you want to be and it will happen.

Plus it’s a lot easier, a lot more fun and lot more

sustainable when you take it – one habit at a time.

Got it?

Good.

Now do it!

See you soon,

P.S  For those that will be looking to increase their exercise ( or even start exercising ) in the new year, don’t get yourself tied up into 3 or 12 month contracts, find somewhere ( like A.P.T ) that don’t tie you into a contract and also give you full accountability and motivation.

 

P.P.S We now have Christmas gift vouchers available to buy online and download so you can give the most important present of all, The Gift Of Health.

 

To discuss anything above contact Mark on 07930 753784

Virtually everyone makes this mistake. It’s especially common around the New Year Here’s what happens… You’re super-motivated to change your body. Maybe you’re going to go on a diet. Maybe you’re going to start exercising. Or maybe you’re going to hit it hard and do both! The New You starts when you get up early, […]

Eat More to Lose More

Tips and Advice

Your body is like an old dog.

It’s hard to teach it new tricks!

But not impossible.

You see…

Your body is an amazing machine that loves stability.

It likes to keep things the same.

It doesn’t like change.

When you eat more real food your body ‘up regulates’ it’s metabolism and burns more food.

When you cut your food and drop you calories it ‘down regulates’ to protect itself and its energy stores.

For example:

One of the extraordinary features of your body is its ability to survive when food is scarce.

Back, thousands of years ago we were hunter-gatherers.

When food was abundant we’d gorge on it and fill our bellies.

If it continues we’d build up fat stores.

When times were tough we’d use these fat stores as energy.

These stores kept us all alive.

Now modern life has changed – a lot!

We live in a state of permanent, food abundance.

When we get hungry we go to the kitchen, visit the shops or buy fast-food.

We live in a time when over eating and calorie excess is just too easy.

We rarely go hungry.

In fact, when was the last time you REALLY felt hungry?

Be honest!

So while times have changed, the human body has stayed the same.

100,000 years ago those tough times may have been the Winter.

Nowadays it’s more likely that tough times are a crash diet in January.

But the human body reacts the exact same as it did 100,000 years ago and treats a crash diet the exact same as a famine.

Your body doesn’t know the difference.

And nor does it care.

On a crash diet your body starts to shut down, preserve energy stores, looks to save itself and keep things the same.

Remember, it doesn’t like change!

So how does this affect you?

When you drastically cut your calories by going on a harsh diet (say less than 1200 calories per day) your body will go into survival mode to save itself.

Period.

Your metabolism starts to decline and your hormones start to change.

“So what?” you might be thinking?!

Well, your metabolism is responsible for burning up to 70% of your daily calories and it’s this metabolism that will start to slow.

In addition your body works to protect its fat stores and starts to release hunger hormones that encourage you to feed.

It’s no wonder so many people buckle under crazy diets.

Your body tries to resist it and sends your brain messages to fight the change too!

So where does that leave you if you want to lose weight without triggering survival mechanisms in your body and doing the exact opposite?

First you don’t go on a fad diet that causes massive calorie deficits ( our 12 day fat furnace to designed to avoid this whilst giving you a kick start

It’s detrimental to your health and your metabolism.

Instead, what you want is your metabolism fully functioning and firing on full capacity.

In other words – eat!

Eat healthy, whole and nutritious food.

Second you need a balanced eating plan.

One that makes sure you eat the right foods, at the right times and in the right amounts.

A plan that will keep your weight loss efforts on track.

Together these create a small (but practical and sustainable) calorie deficit every day.

One more time:

Eat whole, naturally occurring foods that are high in nutrients and low in calories.

They’ll fill you up better, keep your hormone levels stable and encourage a healthier body composition (think more muscle and less fat).

And two, plan your meals for the week ahead.

Don’t just make them up as you go along because you’re human and without a plan it’s all too easy to eat convenience foods.

Combined…

You won’t feel hungry.

You’ll likely end up eating more.

When you eat you’ll feel happy and satisfied.

Then throw in some exercise and you’ll look as good as you feel.

Enough for now…

There’s plenty more to come.

See you soon!

 

Mark

Your body is like an old dog. It’s hard to teach it new tricks! But not impossible. You see… Your body is an amazing machine that loves stability. It likes to keep things the same. It doesn’t like change. When you eat more real food your body ‘up regulates’ it’s metabolism and burns more food. […]

Today we do this ( because it works )

Tips and Advice

Today’s tip is used by the leanest athletes on the planets.

From professional bodybuilders to Olympic athletes and pro fighters.

In the past it’s helped me get in the leanest shape of my life without a whole lot of effort.

Ready?

You eat four to five smaller meals per day.

That’s it!

It’s not rocket science.

It’s not a secret and it works like crazy.

Let me tell you WHY works.

When you’re eating 4-5 small meals per day you don’t get over hungry which means you don’t overeat at meal times.

When you eat 4-5 small meals you don’t snack between meals (so it cuts out the junk).

And eating 4-5 meals raises your metabolism which means you burn more calories during the day.

But don’t take it from me.

Take it from the bodybuilders, fitness models and professional fighters watching their weights in the build-up to a competition or a fight…

This works!

Eating 4-5 meals per day helps you manage your appetite better and lose weight.

Now for the whingers, whiners and complainers who ‘don’t have the time’.

Weight loss obviously isn’t important enough to you.

Sorry!

This just a case of priority.

If something is important to you – you’ll make time.

You’ll get up earlier, you’ll sacrifice your crap TV or just make the time.

Listen.

If you’re serious, doing this will stack the odds in your favor.

It is well worth the effort!

Me, I do this…

I make my lunch the night before or in the morning.

Sometimes my lunch is a portion of the previous night’s dinner.

Then I divide my lunch into two portions.

Now I have breakfast, two lunches and come home to an evening meal (that’s four small meals in one day).

If I want five I have a smaller evening meal and a healthy snack later in the evening.

Eating four to five small meals per day will keep your metabolism higher and your hunger pangs at bay.

It’s not that hard.

It is (however) a discipline thing.

And it takes a little preparation.

But it’s well worth it.

A  friend of mine cooks all of her meals on a Sunday and freezes them.

Clever?

No!

She’s organized, prepared and serious about losing weight.

See you soon

 

mark

Today’s tip is used by the leanest athletes on the planets. From professional bodybuilders to Olympic athletes and pro fighters. In the past it’s helped me get in the leanest shape of my life without a whole lot of effort. Ready? You eat four to five smaller meals per day. That’s it! It’s not rocket […]

Double your chances of losing weight

Tips and Advice

This is a good tip but not for the reasons most people think.

It’s a tip that doubles you chances of losing weight.

And it only takes minutes per day.

Are you ready?

You’re going to keep a food diary.

Now STOP!

This isn’t about calorie counting.

Calorie counting is a non-sense.

It’s for people who want to obsess and fail.

And it’s totally unreliable.

Think about it.

Grow an apple in your backyard and compare it to an apple you bought from a store that’s been imported halfway around the world.

Do you think they have the same calorie content?

I doubt it.

Do you think they even have the same nutrients?

Highly unlikely.

Calorie counting is flawed at best. There are too many variables to make it accurate or reliable.

So give up on calorie counting.

Instead keep a food diary so you become mindful of what you are eating.

Now you don’t have to go crazy, you can do this in seconds.

Just scribble what you’ve eaten down on a piece of paper.

Like I said, this is about you being conscious about the food you put in your mouth.

It’ll make you think twice about eating.

That’s the key.

Thinking about what you eat.

It’s a proven fact that people who keep food diaries can lose twice as much weight as people who don’t.

Plus a good diary will help you identify and break bad eating habits too (especially those Achilles heel type habits).

Everyone on our transformation programs are sent food trackers because they work.

Start it today.

Start it right now in-fact.

There is no time like the present.

See you soon!

Mark

This is a good tip but not for the reasons most people think. It’s a tip that doubles you chances of losing weight. And it only takes minutes per day. Are you ready? You’re going to keep a food diary. Now STOP! This isn’t about calorie counting. Calorie counting is a non-sense. It’s for people […]

This is stopping you from losing weight

Tips and Advice

We’re creatures of habit.

We wake up, hit the alarm and hit auto-pilot…

You have breakfast.

You brush your teeth.

You get dressed.

You go to work.

You come home.

You go to bed.

Then you do it all over again the next day.

Eating and exercising – getting fatter or losing weight — all boil down to the same thing.

Habits.

We are creatures of habit.

Now you can use habit to your advantage.

Good habits help you get the things you want (and achieve the goals you have) quicker and easier.

There is a saying…

“The routine will set you free”

But it’s a double-edge sword.

It can help you lose weight or…

It can make you fat.

Now I need your help here.

I need you to think long and hard about what I’m about to ask.

And be brutally honest with yourself.

What is your biggest weakness when it comes to your food?

Is it:

– Overeating at meal times

– Going without food for hours and then binge eating

– Snacking between meals

– Getting bored late in the evening before raiding the kitchen

– Opening the ice-cream and eating it ALL!

These are classic BAD eating habits.

The problem is these are bad habits we do without thinking.

We do them (almost) on auto-pilot.

The regret it afterwards.

There are plenty more but if you can identify your biggest weakness you’re on a winner when it comes to losing weight.

I often struggle at night myself after a long day, getting back at 8.30pm

At night I sometimes raid and the cupboards.

I might start with having one biscuit and finish half a pack.

I maybe a strength and conditioning coach but I’m human without a cast iron willpower too

I didn’t need the food.

I wasn’t hungry.

It was just habit.

Now here’s your job.

Think long and hard (and be honest).

What is your weakness?

What is your Achilles heel?

Isolate it.

Zone in on it.

Then by either replacing it with a better habit or cutting it out completely – good things will start to happen.

Like losing weight, seeing results, burning body fat and living a longer, healthier and leaner life.

So today, that’s your task.

Discover and zone in on that killer habit.

It’ll be the start of a new you.

See you soon!

P.S

I will be sending you another email today so look out, it’s an amazing limited Black Friday offer.

 

Mark

Athletic Performance Training

07930 753784

We’re creatures of habit. We wake up, hit the alarm and hit auto-pilot… You have breakfast. You brush your teeth. You get dressed. You go to work. You come home. You go to bed. Then you do it all over again the next day. Eating and exercising – getting fatter or losing weight — all […]

Do You Suffer From Low Testosterone?

Tips and Advice

Low testosterone symptoms can be quite brutal, and millions of men for whatever reason often choose to live with them. Of course, many men live with low T symptoms because they have no idea their testosterone levels are low.

Often the symptoms are attributed to growing older, the stresses of life and simply poor diet and exercise, and all of these factors can play a role, but in many cases, low T itself is the primary culprit. Regardless of the cause, regardless of your age; although the older you get, the greater risk of incurring low testosterone, your symptoms can be treated.

 

The Signs

 

Low testosterone is first indicated by a specific group of symptoms; you may not show them all, but normally if you show any two or more you probably have low testosterone. Of course, to make the diagnosis official, you would need  blood work analysis which isn’t available in the UK on NHS but is available privately, but the low testosterone symptoms themselves are often very reliable indicators.

 

Low testosterone symptoms include:

 Sexually Related Low Testosterone Symptoms:

Erectile Dysfunction

An addiction to porn ( mild or otherwise)

Being aroused by porn but not by your partner
Suppressed or a Total Loss of Libido.

 

Physique Related Low Testosterone Symptoms:
Increased Body-Fat
Loss of Strength
Loss of Muscle Mass

Physical Related Low Testosterone Symptoms:
Loss of Energy
Lethargy
Insomnia
Weakened Immune System

 Mental Related Low Testosterone Symptoms:
Lack of Clarity
Lack of Focus
Loss of Memory
Depression.

 

Treating low Testosterone

The only way to truly treat low T is by having your blood work analysis done and by getting HRT ( hormone replacement therapy ) prescribed which is a low dose of anabolic steroids, specifically Testosterone.

HOWEVER, there are ways that we can self treat ( to a large degree) without having to resort to bloods and sticking needles into our backside and that is by following a plan specifically for guys of nutrition, certain supplementation and regular strength training.

The specifics of the plan go beyond a blog post but huge factors generally would be to eat a diet that suits your goals, get supplementation right to help increase T levels, get ample sleep and strength train using correct exercises, not machines.

 

For further information on our Silverwolf program where we can discuss this in detail and set up an exact plan to help, contact Mark at athlete.p.t@btinternet.com

 

 

Low testosterone symptoms can be quite brutal, and millions of men for whatever reason often choose to live with them. Of course, many men live with low T symptoms because they have no idea their testosterone levels are low. Often the symptoms are attributed to growing older, the stresses of life and simply poor diet and […]