Are You interested Weight Loss, Body Shape, Power, Strength, Developing the Core Muscles & improving Aerobic Fitness?

In the past few years interest in the kettlebell has taken off. Kettlebell lifting is still relatively new in “the West” though it has been practised in Eastern Europe and Russia possibly back as far as 1704. Widely used across the world by Strongmen in the early 1900s it faded away before making a comeback in the last decade and a half.

A kettlebell is hand held weight that can be used to train the whole body. It resembles a cannonball with a handle.

Kettlebells workouts are great for Losing Weight, Building Strength, Improving Body Shape, Getting Aerobically Fit and Boosting Energy. Kettlebell lifting provides a full body workout and while heavy kettlebells can be used over short lengths of time to train for strength gain, lighter kettlebells can be used over longer sessions to train your cardiovascular system. And they do work well. If you want proof (at least anecdotal), rent the film epic 300 and take a look at the physique of lead actor Gerard Butler who plays King Leonidas of Sparta. Butler used kettlebells to prepare for his role in the film.

Celebrities such as Claire Danes and Penelope Cruz use kettlebells to tone their bodies and stay in shape while one of the most famous kettlebell pictures was taken of Lance Armstrong when he used them preparation for his return to competitive cycling in 2009 and coaches at both Liverpool and Chelsea Football Clubs have being using kettlebells with their players.

But it’s not just Hollywood types and professional athletes that are getting
into it. Kettlebell classes are becoming very popular everywhere for people who just want to get into shape, lose weight or to improve their conditioning for sport.

Kettlebell Training is great because it brings cardio and strength training together in one quick routine. Instead of lifting weights for a half hour and doing the treadmill for another half hour, you can get everything done with
kettlebells in 20 minutes. Kettlebell exercises train the entire body, including the core and all the major muscle groups. Kettlebell training also gives you a great aerobic workout. It is one of the best ways to burn calories. Because you use a lot of muscle groups at the same time, you can get a really good workout in a very short space of time.

Kettlebell classes attract exercisers who really like the simple, total-body exercises.

With a training tool this versatile, no matter what your exercise aims are, kettlebells are for you!

Kettlebell Classes by Lifegym Now Available in ‘The Studios’, North Link Retail Park, Dundalk, County Louth

Classes starting Thurs Oct 27^th: Thurs 7.30pm & Sat 11am (1 Hour each)

Contact us now more information.

086-8598954

In recent years, with people dining out more as part of their lifestyle, they have become more health-conscious and now want healthy choices whether eating at home or at their favourite restaurants.

Whether you’re eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, sauces, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.

So whether you’re having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.

Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favourite restaurants:

1. If you know the menu from the restaurant you’re going to, plan what you’re going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.

2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you’ll feel full sooner, you will eat less.

3. Don’t be afraid to ask for the “senior citizen” special or kid’s-sized portions. Most restaurants will accommodate you — and often you’ll pay less as well!

4. Order first. That way you’re much less likely to be influenced by the choices of your companions.

5. If you’re not sure how something is prepared, don’t be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a “fat free” option.

6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don’t see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you’re having a full meal, split the appetizer and desert with your companion.

11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don’t add butter. Stay away from muffins and croissants, and choose whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.

14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime.

15. Take the time to enjoy your meal. Savour the flavours and textures of your food, and enjoy the company you’re with. When you eat slowly, you give your body’s internal clock the time it needs to know when you’ve had enough. When you’re full, stop eating. Ask your server to remove your plate so you’re not tempted to keep eating while you wait for your companion to finish.

16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a “spicy” flavour to potatoes.

17. Order salad dressings and sauces “on the side.” This gives you more control of how much to use. Another tip for salad dressing — rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You’ll get the same amount of flavour, without all the added calories!

18. Choose brown rice over white rice (or chips), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.

19. Stay away from “all you can eat” buffets and salad bars. It’s too easy to lose track of the amount of food you’re eating, even when it’s salads. If that’s your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.

20. Have your soup first. It will help to fill you up, and most soups have fewer calories.

21. If you’re craving something sweet, and don’t want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing — dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You’ll still feel like you got to be indulgent, and you’ll only have to exercise half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won’t miss the mayo!

24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you’ll cut the calories in half as well!

25. Go for a walk after eating. Stroll along the beach or walk through a park. You’ll burn calories and get your exercise at the same time!

Swap out High GI foods for Low GI foods as an easy way to begin benefitting from the principles of the Glycemic Index. Low GI Foods only cause a gradual rise in blood glucose.
Carbohydrates with a low GI (0 – 55) help you feel fuller, have more energy, and can lead to weight loss and reduced risk of diabetes.
High = GI of 70+ (Avoid). Medium = GI of 55 to 69. Low = GI of 0 to 54.

Category Name GI Score
Vegetables and Beans
Baked Beans, 4oz. 48
Kidney beans, 3 oz. 27
Lima beans, 3 oz. 32
Navy beans, 3 oz. 38
Pinto beans, 4oz. 45
Soy beans, 3 oz. 18
Beets, 3 oz. 64
Tomato Sauce 49
Peas 48
Sweetcorn 48
Broccoli, cauliflower, celery, mushrooms 10-25
Apples 38
Carrots 47

Breads
Dark rye, 1.7 oz. 51
French baguette, 1 oz. 95
Hamburger bun, 1 bun 61
Kaiser roll, 1 73
Pita bread – whole wheat, 1 slice 57
Sourdough, 1 slice 52
Fruit Bread 53
White bread, 1 slice 70
Wheat bread – stoneground, 1 slice 53
Whole wheat, 1 slice 69
Bagel, plain, 2 oz. 72
Wholegrain Bread 40
Multigrain Breads 45
Bran Muffin 65

Meats, Chicken, Misc.* see bottom for more comments
Sweet & Sour Chicken with Noodles 41
Lean Cuisine, French style Chicken 36
Beef casserole 53
Chicken Nuggets, frozen 46
Fish Fingers (strips) 38
Pizza, cheese 60
Sausages 28
Sushi, roasted 55

Cereals
All-Bran Kellogs, 1/2 cup 42
Bran Flakes, Post, 2/3 cup 74
Cheerios, 1 cup 74
Cocoa Krispies, 1 cup 77
Corn Chex, 1 cup 83
Corn Flakes, 1 cup 84
Corn Pops, 1 cup 80
Cream of Wheat, 1 oz. 74
Frosted Flakes, 3/4 cup 55
Grapenuts Flakes, 3/4 cup 80
Frosted Mini Wheats, 1 cup 58
Multi Bran Chex, 1 cup 58
Museli, 2/3 cup 43
Raisin Bran, 3/4 cup 73
Rice Chex, 1 1/4 cup 89
Shredded Wheat, 1/2 cup 83
Honey Smacks, 3/4 cup 56
Special K, 1 cup 54
Total, 3/4 cup 76
Pancakes, from shake Mix 67
Pop Tarts 70

Rice
Barley, pearled, 1/2 cup 25
Couscous, 1/2 cup 65
Instant, 1 cup, cooked 87
Uncle Bens, converted, 1 cup 44
Long grain White, 1 cup 41
Short grain, white, 1 cup 72
Brown rice (steamed) 50

Cookies
Graham crackers 74
Oatmeal cookie, 1 cookie 55
Vanilla wafers, 7 cookies 77

Crackers
Rice cakes, plain, 3 cakes 82
Stoned wheat thins, 3 crackers 67
Water cracker, 3 crackers 78

Dairy
Ice cream, vanilla, 10% fat 61
Low Fat Ice Cream 35
Milk, whole, 1 cup 27
Milk, skim, 1 cup 32
Milk, chocolate, 1 cup, 1% 34
Pudding, 1/2 cup 43
Milk, soy, 1 cup 31
Tofu frozen dessert, low fat, 1/2 cup 115
Yogurt, nonfat, fruit, sugar, 8 oz. 33
Yogurt, nonfat, plain, artifical sweet, 8 oz. 14
Yogurt, nonfat, fruit, artificial sweet, 8 oz. 14
Custard, 3/4 cup 43

Fruits
Apple, 1 medium, 5 oz. 38
Apple juice, unsweetened, 1 cup 40
Apricots, 3 medium, 3 oz. 57
Banana bread, 3 oz. 47
Banana, 5 oz. 55
Cherries, 10 large, 3 oz. 22
Cranberry juice, 8 oz. 52
Grapefruit, raw, 1/2 medium 25
Grapes, green, 1 cup 46
Kiwi, 1 medium 52
Mango, 1 small 55
Orange, 1 medium 44
Orange juice, 1 cup 46
Peach, 1 medium 30
Pear, 1 medium 38
Pineapple, 2 slices 66
Plums, 1 medium 69
Prunes, 6 29
Raisins, 1/4 cup 64
Watermelon, 1 cup 72
Cantelope 65

Pasta
Fettucine, 6 oz. 45
Linguine, 6 oz. 52
Macaroni, 5 oz. 47
Ravioli, meat, 4 large 39
Apaghetti, white, 6 oz. 41
Spaghetti, wheat, 6 oz. 37
Spaghetti, white 42
Spiral, durum, 1 cup 43
Tortellini, cheese, 8 oz. 50
Vermicelli, 6 oz. 35
Lasagna, beef 47

Snacks and Chips
Vanilla wafers, 7 cookies 77
Sponge cake, plain, 1 slice 46
Snickers, 2.2 oz. Candy bar 41
Pretzels, 1 oz. 83
Potato chips, 14 pieces 54
French Fries, 4.3 oz. 75
Popcorn, light, microwave 55
Popcorn, regular 72
Pop Tarts, chocolate, 1 tart 70
M&M’s Chocolate candy, peanut 33
Snickers Bar 41
Mars Bar 68
Peanuts 14
Granola Bar, chewy, 1 oz. 61
Graham crackers, 4 squares 74
Doritos Corn chips, 1 oz. 72

Drinks
Coca-Cola, 1 can, 12 oz. 77
Gatorade, 8 oz. 78
Fanta soft drink, 1 can, 12 oz. 63
Apple Juice 40
Orange Juice 50
Tomato Juice 38
Chocolate Milk 34

The benefits of correct nutrition

· Controls Weight

· Increases Quality Of Life (Better Able To Do Everyday Tasks)

· Better Concentration

· Better Complexion

· Increases Energy

· Prevents Many Illnesses And Diseases

· Slows Down The Aging Process

Explanation of nutrition

The first rule is to eat foods as close to nature as possible, avoiding processed food.

The results you will achieve with this type of training are much better if you are on a proper diet. Most people eat too many carbohydrates because they are trying to stay on a low fat diet. A lot of the low fat foods on supermarket shelves are high in carbs or sugar instead. This is actually worse than the fats they are trying to avoid. The problem with carbohydrates is that what you don’t use up for energy, you will store as body fat. There is a lot of research to show that we should eat foods that have a low glycemic index. The G.I. is a rating of foods in relation to blood sugar response. If a food has a high G.I. then it will raise the blood sugar quickly and cause a surge of insulin, which in turn causes the storage of fat. These foods are also very bad for your energy because when a lot of insulin is released it not only brings your blood sugar back to where it was at the start, but can bring it way down below this. This is why you may feel sleepy after a large meal with a lot of carbs in the form of potatoes etc. Potatoes are high on this G.I. scale. Most carbohydrate foods are high in this scale, even some of the ones that people think are healthy foods such as pasta, potatoes, rice, bread, most cereals and most fruit Sugars are even worse offenders. That is sugar in any form; table sugar, confectionary, soft drinks etc. the ones that are low on the G.I. scale are basically all protein and fat foods. That is all meat, fish, foul, full fat dairy products etc.

Proper nutrition and why “dieting makes you fat”

When encouraging people to eat sensibly I try to avoid the word ‘diet’. People associate this with the fad starvation diets that are always advertised. These diets are misinforming and dangerous. They encourage people to lose weight by dramatically reducing calories. Cutting calories will inevitably reduce energy because you lose more muscle than fat and it’s this muscle that gives you energy, in other words you’re losing the muscle that helps you to burn calories/fat. The body then loses its muscle tone and you get softer. The body then learns to live on fewer calories and when you return to a normal diet (as is inevitable) you will be more susceptible to gaining fat because your metabolism has slowed down. The way around this is to go on a proper nutrition plan that can be sustained long term and will enhance your body shape and energy levels.

Conversely, if you lose fat and gain muscle then your body’s energy levels and metabolism are increased and you burn more calories. Therefore you can actually eat more while staying lean and without gaining fat!
Your dietician may also suggest some dietary supplements, which have proven to improve results for many people.

CARBOHYDRATES, PROTEINS, AND FATS
Carbohydrates, proteins, and fats supply 90% of the dry weight of the diet and 100% of its energy. All three provide energy (measured in calories), but the amount of energy in 1 gram differs: 4 calories in a gram of carbohydrate or protein and 9 calories in a gram of fat. These nutrients also differ in how quickly they supply energy. Carbohydrates are the quickest, and fats are the slowest.
Carbohydrates, proteins, and fats are digested in the intestine, where they are broken down into their basic units: carbohydrates into sugars, proteins into amino acids, and fats into fatty acids and glycerol. The body uses these basic units to build substances it needs for growth, maintenance, and activity (including other carbohydrates, proteins, and fats).

Carbohydrates
Carbohydrates may be simple or complex.
· Simple carbohydrates: Various forms of sugar, such as glucose and sucrose (table sugar), are simple carbohydrates. They can be broken down and absorbed by the body quickly and are the quickest source of energy. They quickly increase the level of blood glucose (blood sugar).

· Complex carbohydrates: These carbohydrates must be broken down into simple carbohydrates before they can be absorbed. Thus, they tend to provide energy to the body more slowly than simple carbohydrates but still more quickly than protein or fat. Because they are digested more slowly than simple carbohydrates, they are less likely to be converted to fat. They also increase blood sugar levels more slowly and to lower levels than simple carbohydrates but for a longer time. Complex carbohydrates include starches and fibers, which occur in wheat products (such as breads and pastas), other grains (such as rye and corn), beans, and root vegetables (such as potatoes).
Carbohydrates may be refined or unrefined. Refined means that the food is highly processed. The fiber and bran, as well as many of the vitamins and minerals they contain, have been stripped away. Thus, the body processes these carbohydrates quickly, and they provide little nutrition although they contain about the same number of calories. Refined products are often enriched, meaning vitamins and minerals have been added back to increase their nutritional value. A diet high in simple or refined carbohydrates tends to increase the risk of obesity and diabetes.
If people consume more carbohydrates than they need at the time, the body stores some of these carbohydrates within cells (as glycogen) and converts the rest to fat. Glycogen is a complex carbohydrate that the body can easily and rapidly convert to energy. Glycogen is stored in the liver and the muscles. Muscles use glycogen for energy during periods of intense exercise. The amount of carbohydrates stored as glycogen can provide almost a day’s worth of calories. A few other body tissues store carbohydrates as complex carbohydrates that cannot be used to provide energy.
Most authorities recommend that about 50 to 55% of total daily calories should consist of carbohydrates.

Proteins
Proteins consist of units called amino acids. Because proteins are complex molecules, the body takes longer to break them down. As a result, they are a much slower and longer-lasting source of energy than carbohydrates.
There are 20 amino acids. The body synthesizes some of them from components within the body, but it cannot synthesize 9 of the amino acids—called essential amino acids. They must be consumed in the diet. Everyone needs 8 of these amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Infants also need a 9th one, histidine. The percentage of protein the body can use to synthesize essential amino acids varies from protein to protein. The body can use 100% of the protein in egg and a high percentage of the proteins in milk and meats.
The body needs proteins to maintain and replace tissues and to function and grow. If the body is getting enough calories, it does not use protein for energy. If more protein is consumed than is needed, the body breaks the protein down and stores its components as fat.
The body contains large amounts of protein. Protein, the main building block in the body, is the primary component of most cells. For example, muscle, connective tissues, and skin are all built of protein.
Adults need to eat about 60 grams of protein per day (0.8 grams per kilogram of weight or 10 to 15% of total calories). Adults who are trying to build muscle need slightly more. Children also need more because they are growing.
Fats
Fats are complex molecules composed of fatty acids and glycerol. The body needs fats for growth and energy. It also uses them to synthesize hormones and other substances needed for the body’s activities (such as prostaglandins). Fats are the slowest source of energy but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Because fats are such an efficient form of energy, the body stores any excess energy as fat. The body deposits excess fat in the abdomen (omental fat) and under the skin (subcutaneous fat) to use when it needs more energy. The body may also deposit excess fat in blood vessels and within organs, where it can block blood flow and damage organs, often causing serious disorders.
Fatty Acids: When the body needs fatty acids, it can make (synthesize) certain ones. Others, called essential fatty acids, cannot be synthesized and must be consumed in the diet. The essential fatty acids make up about 7% of the fat consumed in a normal diet and about 3% of total calories (about 8 grams). They include linoleic acid and linolenic acid, which are present in certain vegetable oils. Eicosapentaenoic acid and docosahexaenoic acid, which are fatty acids essential for brain development, can be synthesized from linolenic acid. However, they also are present in certain marine fish oils, which are a more efficient source.

Linoleic acid and arachidonic acid are omega-6 fatty acids. Linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid are omega-3 fatty acids. A diet rich in omega-3 fatty acids may reduce the risk of coronary artery disease. Lake trout and certain deep-sea fish contain large amounts of omega-3 fatty acids. People tend to consume enough omega-6 fatty acids, which occur in the oils used in many processed foods, but not enough omega-3 fatty acids.
Kinds of Fat: There are different kinds of fat: monounsaturated, polyunsaturated, and saturated. In general, saturated fats are more likely to increase cholesterol levels and increase the risk of atherosclerosis. Foods derived from animals commonly contain saturated fats, which tend to be solid at room temperature. Fats derived from plants commonly contain monounsaturated or polyunsaturated fatty acids, which tend to be liquid at room temperature. Palm and coconut oil are exceptions. They contain more saturated fats than other plant oils.
Trans fats (trans fatty acids) are a different category of fat. They are man-made, formed by adding hydrogen atoms (hydrogenation) to monounsaturated or polyunsaturated fatty acids. Fats may be partially or fully hydrogenated (or saturated with hydrogen atoms). In the United States, the main dietary source of trans fats is partially hydrogenated vegetable oils, present in many commercially prepared foods. Consuming trans fats may adversely affect cholesterol levels in the body and may contribute to the risk of atherosclerosis.
Fat in the Diet: Authorities generally recommend that fat be limited to less than 30% of daily total calories (or fewer than 90 grams per day) and that saturated fats and trans fats should be limited to less than 10%. When possible, monounsaturated fats and polyunsaturated fats, particularly omega-3 fats, should be substituted for saturated fats and trans fats. People with high cholesterol levels may need to reduce their total fat intake even more. When fat intake is reduced to 10% or less of daily total calories, cholesterol levels tend to decrease dramatically.

Supplementation
There is a lot of research to show that you can get extra benefit from supplementing your diet with the Natural Health Food Supplements.

A good quality Multi-Vitamin and Mineral is a good way to start but there are many others that you can use depending on your lifestyle and the goals you wish to achieve.

These supplements are not meant to replace healthy food but rather, as the name suggests, supplement the diet with nutrients that we are not getting the optimum levels of from our diet.

However, it doesn’t have to be all doom and gloom (despite what the papers say). With a little know-how you can lower your levels of anxiety.. and you don’t need to join a yoga class or go on a holiday. In fact, you can de-stress in the comfort of your own home… Enter the power of the mind; without question, the most powerful muscle you have. Allowed to run away with itself, it can cause a whole host of problems, but with help it can change your life forever. Which is why Relaxation CDs such as those we supply here at Lifegym in Dundalk or online (http://lifegym.ie/shop/educo-relaxation-p-158.html?osCsid=e591f4a9260b15dac28d94e4e1d16776 ) are a wonderful, inexpensive way to change the way you think and feel. With regular use they will reduce your stress and therefore aid weight loss.

Just breathe
A simple relaxation technique, to reduce anxiety in a matter of minutes, is to simply breathe deeply. Here’s what to do…Sit cross-legged with a long, straight spine. To calm yourself, place the palms of your hands facing upwards on your knees. Relax the body with a few deep breaths to start, then inhale for three seconds, hold the breath in your lungs for three more, then exhale for three seconds. Slowly increase the length of time, aiming to get up to six seconds.

Think About It
Learning to change your thoughts from bad to good is one of the most effective ways to diminish stress. Makeit a resolution to limit your worries that are beyond your control. Yes, it’s a tough, tall order (at first-but do it until it becomes an automatic habit), but if you can do something about it, look for ways of problem-solving. If you can’t fix it, then do your best to try and not worry about it. Then, any time you start to feel that anxiety rising, stop and ask yourself; “Can I fix this or am I just worrying about it?”. Still unsure? Ask yourself this final question: “Will this matter in five years time?”.
The answer will give you the perspective you need in these stressful times.

It’s common to associate building muscle with weight lifting and fat loss with cardio training. Unfortunately, by doing so, you’re really selling yourself short on potential results that could be seen if you truly understand the intricacies of working out, particularly when it comes to weight lifting for fat loss.

Weight lifting can actually prove to be a very effective method for losing weight, provided you go about it in the right manner. Here is the information you need to know about why you should choose weight lifting to help with fat loss, and how to design a program to get the results you desire.
 

WEIGHT LIFTING FOR FAT LOSS

 Increased metabolic rate

The first reason weight lifting is a good option for fat loss is because it boosts metabolic rate both over the short term as well as over the long term. In the hours after an intense weight-lifting session you will experience an increase in metabolic rate. What’s more, weight lifting will help you maintain your total amount of lean muscle mass, creating a permanent increase in metabolism.

Cardio training will only cause a short rise in metabolic rate for an hour or two after the session, taking away from the overall calorie-burning benefits compared with resistance training.

Often, overdoing cardio will actually decrease your total lean body mass, so you could see a reduction in metabolism over time working against your fat loss efforts.
Altered body composition
The second reason to choose weight lifting for fat loss purposes is because, while cardio may make you lose weight, weight lifting will help you lose body fat, altering your body composition.

Many individuals who just hop on the treadmill to lose the pounds don’t end up looking much different — even if they do successfully lose 10 to 20 pounds. This is because they still have the same proportion of muscle mass to body fat; they are just “smaller.”

Weight training will help change the way you look completely, giving the impression that you’ve replaced fat with muscle and are actually working at improving your body and changing your body composition.

Weight lifting for fat loss is a great alternative to cardio and will give you better, more visible results

Maintain weight intensity
It’s essential that you keep the same intensity on the bar by not reducing your total weight lifted. A big error many people make is to decrease the weight while bumping up the reps, thinking this will create a greater caloric burn.

While it is true that high-rep training does tend to burn more calories while you are actually doing it, it will not maintain your lean body mass as well, thus your overall metabolic rate will slow. Additionally, if you maintain the weight on the bar throughout the diet period, it’s going to be easier to pick up where you left off after your muscle-building cycle, should you choose to pursue another one.
Lift away the pounds
Choosing to abandon your weight-lifting program when it’s time to cut fat is one of the biggest mistakes you can make, so be sure you don’t commit this progress-damaging error.

Have you tried dieting to lose weight only to find you ended up in worse shape?

Many people find this when they go on a ‘starvation’, or very low calorie diet. This is because they lose lean muscle tissue as well as fat. It is the lean muscle tissue that gives you your shape and energy and keeps your metabolic rate high. When your metabolism is higher, this means you are burning more excess body fat and burning your food for energy instead of storing it as fat.

Our Weight Loss Pack contains 2 products, Amino-Or and Amino Energise to help you lose body fat and hold onto lean muscle tissue.

Phase I: Amino-Or
Have you ever noticed that you weigh less in the morning than you did at night? This is because your body’s fat-burning process largely works at nighttime. Amino Or may boost this fat-burning process when taken on an empty stomach before bedtime. When you boost this process, you safely and effectively allow your body to metabolise fat for energy at a greater rate than before. The great thing about this is that your body will selectively burn fat, not firm tissue. This is a completely different approach to reducing fat, because you are not starving or breaking down your firm tissue.

Phase II: Amino Energise
Did you know that your body burns energy even while you are watching TV or sitting at your desk? This is what is known as your resting metabolism, or metabolic rate. The more firm tissue you have, the higher your metabolism. Our daytime product Amino Energise is designed to directly benefit your metabolism. It contains the very building blocks of protein, which in turn forms the firm tissue in your body, benefiting your energy levels. As the majority of fat in the body is actually burnt by firm tissue, protecting firm tissue with Amino Energise is essential to avoiding any fat rebound often associated with weight-loss programs.

Click on the above image to purchase product