Timing Your Carbs

Most modern approaches to weight loss involve some reduction or moderation of carbohydrate in the diet, and whilst this is largely correct, we can achieve even more for body composition by timing your carb intake properly.

When eating a low carb diet the body can feel a little low on energy whilst you adjust and you may feel a little drained for your training sessions, so a good time to have a small portion of carbs is about 30-60 minutes pre-training to boost your energy and to enable you to train hard. Good options include fruit and oats as they will not spike your blood sugar too dramatically.

The best window for carb intake is immediately after your training session when your muscles are at their most receptive and the carbs will be used to repair and replenish damaged muscle tissue. During this window or up to an hour, the carbs you consume are much less likely to be stored as fat, and to that end it gives you a little more freedom to have small portions of pasta,rice and bread, which you would normally be avoiding on a low carb diet.

We can also slow down the response to eating carbs by eating them with protein and or fat, therefore reducing the spike in blood sugar and the subsequent fat storage. For instance a slice of toast will spike your blood sugar, whereas a buttered slice will make the spike less dramatic due to the natural fats slowing digestion of the toast.

If you do not have a scheduled training session that day or are going to be having a pasta dinner or similar then you can do a short burst of exercise immediately prior to the meal. For instance you could perform 40 squats, or press ups to prepare your muscles to receive some of the carbs you are about to eat.

Ben

Motivational Issues.

How many times have you planned to go for a run after work or to the gym after lunch and not quite got around to it? Don't worry you are not alone, so here are some quick tips to get you out and training.
1. Set yourself a personal goal, and use it to motivate you. You may want to complete a 10k or just lose 2kg before your holiday, either way it does not matter as a goal gives you direction and a reason to train.
2. Put it in your diary. I use an iPhone and when time is short I use the diary to plan in my training sessions. If it is booked in you are less likely to miss it or not bother.
3. Train early. The later in the day you plan to train, the more likely you are to miss it if you are tired, stressed, hungry or running late.
4. Get a training buddy. You won't want to let them down and you can pick each other up when you don't fel like training.
5. Remember that you NEVER regret a training session! You only regret the ones you missed!

Now get off of your computer and do some training!

Find a Bootcamp

As well as PT and running Ravenscourt Park bootcamp I have been busy with a new venture called UK Bootcamp Finder.

www.ukbootcampfinder.co.uk

If you are unlucky enough to not attend my bootcamp because you live elsewhere in the country then you may be interested in this site. It is a directory of bootcamps across the UK and you can find your local bootcamp via a simple postcode search. The details of the bootcamp are then displayed in a clear and fun manner so you know what you are getting before you click on the link to their site.

Have a look today and find your local bootcamp - but only if you don't live near Ravenscourt Park!

Stay Strong

Ben

I'm Back

After a good few months away from blogging I am back with regular updates on all things Trilogy: Lifestyle, Nutrition and Fitness!