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Here at ‘Raising the Bar Fitness’ we are here to help you with every need with our specific made programmes Losing weight in general is hard but dropping belly fat in particular can feel insurmountable. It’s not all in your head: It’s essentially impossible to tell one specific region of your body to accelerate fat metabolism. Still, it’s a worthy goal to lose belly fat because it’s unfortunately the most dangerous location to store fat because belly fat, also known as visceral fat, or the deep abdominal fat that surrounds your organs is more temporary, it circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood, increasing your blood sugar levels and putting you at a greater risk of heart disease and type 2 diabetes. Okay, you get the point: belly fat = bad. But how do you lose it? You have to think beyond crunches and planks and adopt a well-rounded approach. It’s got to be more losing fat as a whole, without further ado, here are the best ways to lose belly fat once and for all Accept that your behaviours will adjust A big part of weight loss is simply being aware of the decisions you’re making. For example, when out at happy hour with friends, you may lose track of how much you're eating or drinking. But if you take a split second to step back and become aware of that fact, you’re able to course correct. The awareness and then planning for what else you can be doing, might give you the same benefit of eating comfort foods. Track your calories The most basic approach to weight loss is burning more calories than you consume. For instance, since 3,500 calories equals one pound of fat, a weight loss app or even just a pen and paper can help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss. If you're not up for crunching numbers every day, you can take a more generalized approach. If you eat a whole sandwich a day, then eat half a sandwich a day and you will be reducing your calorie intake within your meal. Eat more fibre Foods that are high in refined carbs and sugar don’t actually tame your hunger, so you end up reaching for more. Instead, eat more fibrous foods like whole grain breads, oats, vegetables, fruits, beans, legumes, and chia seeds fill you up more as fibre helps slow your digestion. For those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fibre intake can still lead to weight loss. Women should aim for at least 25 grams of fibre per day (based on a 2,000-calorie) diet. Walk every day If you don’t have an established exercise routine, walking is a pretty good entry point for people. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group. Even if your starting point is a one-minute walk, if that’s more than what you’ve been doing, there are health benefits to that. One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out. Starting slow and working your way up is better than overdoing it and giving up. An easy way to approach it: Commit to going for a quick, 10-minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement. Begin strength training It’s important to do full-body strength training if you want to lose belly fat, especially if you’re trying to keep it off for the long haul. Strength training should be a part of just about everybody’s exercise plan. That’s because strength training helps you build muscle, which will replace body fat and because muscle is metabolically active, you'll continue to burn calories after working out, thereby, reducing overall body fat. Bonus: When your metabolic rate becomes faster due to muscle growth, you’ll have a little more wiggle room in your diet if that’s something you struggle with. Embrace healthy fats If you want to lose fat, you have to eat fat...the right kind, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals. Fat sources that I recommend boosting in the diet come from unsaturated fatty acids found in foods like olive oil, nuts, avocados, fatty fish, and eggs, as they can help increase satiety while providing a variety of health benefits when consumed in moderation. You can increase your intake of healthy fats by adding some chopped avocado into your salads, enjoying wild salmon twice a week, and having a little peanut butter with your post-workout snack or smoothie. Just remember to enjoy them in moderation as they're still very calorie dense. Load up on protein There’s a reason everyone harps on about protein: Not only does it help keep you full, but it’s also responsible for repairing the tiny tears caused by strength training in your muscles. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day. This is especially important before you exercise. We’re all guilty of going hard at the gym, and then heading straight to Chipotle afterward because we’re super hungry. The result? You eat more calories than you burn and end up with excess belly fat. To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising and if you’re still hungry afterward? First, check in with yourself and make sure it’s actual hunger and not dehydration. Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains. Okay, now you can do some crunches Although you can’t spot reduce fat, you can target building lean muscle tissue, which in turn helps burn fat. “There are literally dozens of muscles between your shoulders and your hips that are involved in every movement you do. The fastest way to create a lean midsection begins with choosing the right moves. Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core (aka, tightening your ab muscles) in every workout you do. There are lots of different ab workouts you can do at home. Once you’re comfortable in an ab routine, work your way up to more complex ab exercises, like side-to-side med ball slams and weighted Russian twists. Try to limit your stress Stress can put strain on every part of your body but how you deal with it, can it make or break your weight loss goals. I think most of the effect of stress is behavioural rather than neurochemical. It makes us eat more, because we use food as a substitute for dealing with stress. The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. People gravitate toward something that doesn’t require anybody else to do it, is immediately satisfying, and doesn’t take a whole lot of effort, especially if you’re just opening up a package or box. Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: What’s causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of crisps or a chocolate bar. Prioritise quality sleep Sleep is huge when it comes to your weight loss success and that’s both if you sleep too much or too little. Sleeping too much is probably not great for you health wise but sleeping too little is worse. Case in point: One 2017 review from the U.K. found that people who slept 5.5 hours or less per night ate an extra 385 calories the day after compared to those who snoozed for at least seven to 12 hours. On top of that, they preferred to munch on fatty foods full of empty calories, like chips. If you’re only getting a minimal amount of sleep each night, that leaves more time for you to snack and make otherwise unhealthy decisions that could affect your weight loss. Although it will vary from person to person on how much sleep you actually need to be most effective (and therefore make progress toward your weight loss goals), the ideal number is typically seven or eight hours. Drink less alcohol To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. One good plan of attack? Ditch the empty calories that don’t serve your goals so you can make more room for the foods that do. This includes all sugary drinks, like soda, but alcohol is a big one. Alcohol can prevent weight loss in several ways, including the fact that heavy alcohol intake can stimulate food intake. Binge drinking can overload the liver. The liver then prioritizes processing alcohol over other nutrients and then stores the protein, carbs, and fat as fat in the body. Also, alcoholic beverages are often mixed with sugar-rich beverages. Drinking more than moderate amounts of alcohol can cause calories to add up quickly. Research also finds that drinking frequently—even if it’s a moderate amount—can set you up for excess pudge. Not only do the beverages themselves contain unnecessary calories, but once you start sipping too much, your inhibition also plummets so you will have a hard time resisting that late-night slice of pizza. So if you're going to imbibe, stick to one drink per day for women and up to two drinks for men. (Order one of these lowest calorie alcoholic drinks). Cook more often Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to a 2017 study. After analysing data from more than 11,000 men and women, U.K. researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home. The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. Problem: Your sugar intake is too high This problem I’ve seen in the majority of my clients and is honestly probably going to be the hardest thing for you to change but if you take it slow and make small changes daily, I guarantee that you can easily make this change. Let’s take a look at why exactly sugar causes weight gain and what we can do about it. Sugar is composed of two molecules: glucose and fructose. Fructose is not a natural part of metabolism and in fact very few cells in the body can utilize it except for liver cells. When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood (causing your stubborn belly fat). Fructose can also cause insulin resistance. Our blood glucose levels are monitored by insulin. When our glucose levels are too high (which can be toxic), insulin is sent out to allow glucose to be used by our cells in order to lower our blood glucose levels. If we didn’t have insulin or it wasn’t working properly, our blood glucose would reach toxic levels. In healthy people this mechanism works well and allows us to eat high carbohydrate meals without our blood glucose skyrocketing. Insulin also has other functions, and one of them is sending signals to our fat cells to pick up fat from the blood stream, store it and to avoid burning the fat that they already carry (our stubborn belly fat for example). Excess fructose consumption is a known cause of insulin resistance and elevated insulin levels, thus preventing us to melt off our belly fat despite all of our hard work. Solution: Limit your sugar intake The Heart and Stroke Foundation recommends that you decrease consumption of added sugar to no more than 10 percent of your total daily calories. This doesn’t include sugar that occurs naturally in fruit, vegetables, milk, grains and other foods. To put this in perspective, for an average 2,000 calorie a day diet this would mean that you shouldn’t have more than 48 grams, or 12 teaspoons of sugar. One can of pop already contains about 85% of the daily added sugar limit! Some other tips are to cook at home more often, choose cereals low in sugar, stay away form sugary lattes/coffees, and naturally flavour your water with fruits instead of drinking sugary soft drinks. Problem: You’re not being patient enough There’s a reason why belly fat is the hardest place for you to lose fat. Your body tends to lose fat in the last place you gained it. Why exactly is stubborn belly fat so stubborn? Well typically people will gain fat first in their stomach and then throughout the rest of your body. This means that in order for you to lose that belly fat, you’ll first have to lose the fat on your face/arms/shoulders/chest and everywhere else before the fat you lose starts to come from your belly. When you start burning fat off your belly, it will come off from the top of your abs first and then slowly towards the bottom. This is why the lower part of your abs is the most difficult place to lose fat. Solution: Be patient and stay consistent It may be hard to stay motivated when you’re not losing too much off of your belly at first. But consistency and being persistent is key! It takes a lot of time and a lot of hard work but it’s definitely worth it. Once you start seeing fat coming off of your neck and arms it’ll only motivate you more to stay consistent so that it starts coming off your stubborn belly! There’s no set timeline as to how long it takes for you to lose your belly fat, but if you stay consistent with the changes mentioned above then eventually you will succeed! 
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Here at ‘Raising the Bar Fitness’ we provide you with tailor made exercise programs and nutritional information with our specific made programmes When working out at the gym, we all want to know what is going to be the most beneficial exercise, especially when wanting to get the most bang for your buck. Is it cardio or weights, or should it be a bit of both? Your time in the gym is valuable. It takes so much motivation to even walk through the door some days that you want to make sure your workouts are actually going to get you to your goals. And though both cardio and strength training are essential for your health, most fitness regimes will skew one way or the other. If you're not sure whether you should focus your sweaty efforts on strength training or classic cardio, look no further. Here, at ‘Raising the bar fitness’ we offer plans to suit you, whether it is from just getting off the couch to supporting strong bones, helping you with any health issues or to de-stressing. When Cardio Is King Aerobic exercise (aka cardio) includes any movement or activity that increases your heart and breathing rate. (Two popular options: running and cycling.) Cardio directly trains your heart, lungs and the rest of your cardiovascular system but its benefits don't end there. In addition to improving your heart health, cardio also supports your brain health, blood sugar and overall mobility. It even supports sexual well-being and can help you maintain a healthy weight. Because of its widespread benefits, regular cardio exercise can ultimately help you live longer Where Strength Training Shines Though strength training (technically called resistance training) had the reputation of being solely reserved for bodybuilders until recently, this type of exercise is crucial for everyone, especially as you age. As we age, growth hormones in the body decrease, which contributes to muscle loss. Strength training helps us maintain and build muscle tissue. In addition to keeping your body physically strong, strength training can also support your overall cardiovascular health and help you maintain a healthy weight. Strength training can also help you maintain strong bones and improve quality of life and independence in your later years. How to Decide Between Cardio or Weights In a perfect world, everyone would incorporate both cardio and strength training into their workout routines. Depending on your unique goals, though, you might want to focus more on one over the other. Follow this guide to figure out where you should be spending the majority of your gym time. If You: Are Training for a Race Go for: Cardio Whether you want to run a 5 km or bike 100 miles, if you want to compete in some sort of race, you need to do the exact thing you're trying to get good at in training. If you want to get good at running, you have to run; if you want to get good at cycling, you have to cycle. Yep, that means you'll want to focus your training on cardio, specifically on whatever form of cardio you'll be doing come race day. This way, you train the right muscles through the right movements to help you perform at your best. If You: Want to Burn More Body Fat Go for: Strength Training While cardio burns calories and can help you lose weight in the short-term, strength training best supports fat-loss long-term, Strength training builds muscle, which then increases your metabolism, helping you become leaner over time. Though results may take a couple of months, we recommend focusing on strength training for sustainable fat loss. (Though, since cardio can have an appetite-suppressing effect in some people, it can support your goals, too.) If You: Are Looking to Get Stronger and Build Muscle Go for: Strength Training There's a reason they call it strength training. We can build muscle mass quickest with weighted exercises. Though cardio exercise like cycling and running will build some muscle in your legs, it can only really get you so far. If you want to get stronger, there's only so much stress you can put on your body just using your body weight. When you strength train, you can progressively overload your body to continue making gains. The only way to continually put enough tension on the muscles to stimulate muscle growth, is strength training. As you increase the tension you put on your muscles, they continue to respond by growing bigger and bigger over time. This process is called muscle hypertrophy. You don't need to lift big, hulking weights, either. Training with both light and heavy weights can promote muscle growth. If You: Just Want to Be More Active Go for: Both Cardio and Strength Training Though more experienced exercisers can strength train at an intensity that provides both its muscle- and cardiovascular-related benefits, that's not the case with beginners. If you're just getting moving, aim for a balance of three weight-training sessions and two to three cardiovascular sessions per week. Focus on full body strength training sessions to reap the most benefits. For those without gym access (or who just don't feel comfortable sweating in that setting), going outside for a walk or jog is convenient and free. You can also ease your way into resistance training with body-weight exercises like push-ups, squats and lunges. Which is better: Cardio or Weights for fat loss? Benefits of cardio Cardio burns more fat than lifting weights It’s official: cardio is the calorie-burning king. Aerobic exercisers lose up to four times more fat and in less time than those who solely strength train. The type to go for depends on your goal: continuous-intensity cardio is better for those with high weight loss goals, while HIIT retains existing muscle as it stimulates fat torching muscle enzymes so it depends on what your fitness goals are. Doing cardio makes you snack less Sure, you’re starving after a run, but a study found people who did high-intensity cardio for 15 minutes ate 11% less in the 24 hours after. This intensity level causes your body to circulate more blood to prevent overheating. Translation: blood is being diverted away from your gut, in turn, putting the brakes on your appetite. Cardio vs weight training for belly fat In a study by Penn State University in the US, dieters lost 21lb doing either cardio or weights. But here is the clincher: the cardio group lost 6lb muscle while the lifters lost only fat. Cardio means losing weight from everywhere including losing muscle mass as you can't choose what you lose or from where. Fat is systemic – it belongs to your whole body, meaning you can’t control where you drop it from. So is cardio better for losing belly fat than weight training? Yes and no. Building muscle also means you increase your body's ability to burn calories as muscle tissue requires more calories, so whether you're working out our not, your body is burning more calories. This means when weight training, your belly fat will reduce alongside other parts of your body whereas cardio workouts will make your body generally slimmed. Benefits of weight training Don’t jump on that treadmill just yet. Lifting weights gives you a metabolic spike an hour after your workout as your body repairs muscular micro tears. Muscle is more metabolically active than fat, so the more you gain, the more calories you’ll burn and the more likely you are to keep fat off. Dibs on the kettle bells. Can I lose weight by lifting weights only? Losing weight through weight training differs from doing it solely based on cardio. Strength training lowers your hunger levels but not in the same way cardio does. The satiating effect ends about an hour after exercise when your body starts to crave the energy it’s using to repair and build muscle. Unfortunately, this hits women the hardest because we’re wired to keep weight up for pregnancy and lactation. Follow our 12-week Kickstarter program which includes weight training and an in-depth diet plan. This will give you the healthy results you're looking for. For Body Reshaping You can target specific muscles with weights because muscles are localised. So, if you did multiple sets of squats, you’d see results in your hamstrings and glutes but you’ve still got to do cardio for muscle tone to show. A study found if you run and lift weights your body will be 3% more defined than if you just did strength exercise. Cardio vs weights results Taking in how cardio slims down your fat (and muscles) whereas with weight training, it's the muscle expansion that burns the calories, both give different desired results. However, to get the best healthy results is about balance and combining both with a healthy, nourishing diet.
Here at ‘Raising the Bar Fitness’ we cater for providing you with nutritional information with our specific made programmes The idea that "carbs are bad" has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight. Carbohydrates a broad category and not all carbs are the same. It's the type, quality and quantity of carbohydrate in our diet that's important. There is strong evidence that fibre, found in wholegrain versions of starchy carbs, for example, is good for our health. Why do we need carbs? Carbohydrates are important to your health for several reasons. Energy Carbohydrates should be your body's main source of energy in a healthy, balanced diet. They're broken down into glucose (sugar) before being absorbed into your blood. The glucose then enters your body's cells with the help of insulin. Glucose is used by your body for energy, fuelling your activities, whether that's going for a run or simply breathing. Unused glucose can be converted to glycogen, which is found in the liver and muscles. If more glucose is consumed than can be stored as glycogen, it's converted to fat for long-term storage of energy. Starchy carbohydrates that are high in fibre release glucose into the blood slower than sugary foods and drinks. Disease Risk Fibre is an important part of a healthy, balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels. Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer. Many people do not get enough fibre. On average, most adults in the UK get about 19g of fibre a day. Adults are advised to eat an average of 30g a day. The recommended fibre intake for children can vary from 15g to 30g, depending on their age. Calorie Intake Carbohydrate contains fewer calories gram for gram than fat; 4 calories (4kcal) per gram for carbs and 9 calories (9kcal) per gram for fat. Also, starchy foods can be a good source of fibre, which means they can be a useful part of maintaining a healthy weight. By replacing fatty, sugary foods and drinks with higher fibre starchy foods, it's more likely you'll reduce the number of calories in your diet. Also, high-fibre foods add bulk to your meal, helping you feel full. Should I cut out carbohydrates? While we can survive without sugar, it would be difficult to eliminate carbohydrates entirely from your diet. Carbohydrates are the body's main source of energy. In their absence, your body will use protein and fat for energy. It may also be hard to get enough fibre, which is important for long-term health. Healthy sources of carbohydrates, such as higher fibre starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins. Significantly reducing carbohydrates from your diet in the long term could mean you do not get enough nutrients, potentially leading to health problems. Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease. When you're low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis. This can cause headaches, weakness, feeling sick, dehydration, dizziness and irritability. Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet, such as wholegrains, potatoes, vegetables, fruit, and legumes. Post workout Carbs As many of you know, there are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout. First thing in the morning because you are coming off a "fast" which is however long you slept the night before. So, at that time you want a simple carbohydrate source and a quick digesting protein source. Now, if you plan on doing morning cardio, skip the carbs and have a small protein shake, then when you do your cardio you will be burning mostly fat for fuel. When you're done, have your carbs and protein. After the workout is the other time to take in simple carbs: this is critical because it starts the whole recovery/muscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose. During the workout hard working muscles use glucose (usable energy) and glycogen (stored energy) for energy. As such, there is a point at which blood glucose levels (available energy) and glycogen levels (stored energy) get so low that intense exercise can't continue. There just isn't enough available energy for your muscles to use. So what happens is that the hormone cortisol is secreted, this is your body's "stress" hormone and it has very catabolic effects. What cortisol does is eat up muscle tissue for protein and convert it into glucose. A process called gluconeogenesis ensues, producing glucose from these amino acids in the liver. The net result is a loss of muscle tissue. The post-workout shake prevents this. It also allows insulin to be released, this is, as most of you know, one of several anabolic hormones in the body (if you are a natural trainer especially, you want to maximize the release of all your body's anabolic hormones through all available methods). So, whey protein is your best protein source at this time because it is absorbed quickly, what is the best carbohydrate source? Well, we want a high glycemic carbohydrate source. This term refers to carbs that are high on the glycemic index (70 and above rates as high). The glycemic index is a measure of how quickly a food raises blood sugar and hence insulin levels. Normally, it is best to eat lower glycemic foods so as not to initiate an insulin spike (55 and under rates as low). But post-workout, the exact opposite is true. It is critical to get the carbs (and protein) to the muscle cells as fast as possible. As well, the elevated insulin levels will help to drive nutrients into the muscle cells. And again, high-glycemic carbs are best for this purpose. Simple Carbohydrates Simple carbs are naturally present as simple sugars, occurring in mainly fruits and milk, as well as some other foods. The two main types of sugars are: Monosaccharides—consisting of a single sugar molecule. Disaccharides—consisting of a double sugar molecule. Listed below are some common sugars: Monosaccharide Fructose—fruit sugar. You might think this would be a great source, but the glycemic index is only 11 for a 25 gram portion. This means then that it is not digested quickly and does not raise insulin levels to any great degree. What this means is that fruit sources are not a good source of carbohydrates for the post work out drink. Dextrose—also known as glucose. You can buy this as a powder from various different sources. It has a rating of 96 for a 50 gram portion. This is one of the more common sugars used in post workout shakes. Dextrose is a good choice, however, some users find that they have a spill over effect that results in fat gain, so that makes more of an individual choice as you would have to test it and assess the results. Disaccharide Sucrose—this is common table sugar. It's made up of one molecule of glucose and one molecule of fructose. It has a rating of 60 for a 25 gram portion. Lactose—milk sugar. This has a rating of only 48 for a 25 gram portion. So as you can see, other than dextrose, most of these sources are not ideal as part of the post workout shake. Complex Carbohydrate Maltodextrin Maltodextrin is actually a complex carbohydrate made from either corn, rice or potato starch, but its molecular chain is shorter than other complex carbs. As well, it consists of loosely bonded glucose molecules. And like dextrose, maltodextrin is absorbed directly through the gut. So it raises blood sugar and insulin levels as much as dextrose does. However, before maltodextrin can be utilized, it must first pass through the liver for the bonds between the glucose molecules to be broken down. So the rate at which it is used for glycogen replenishment is slower than with dextrose. However, because it is metabolized slower, there will not be as quick of a drop of insulin and blood sugar levels as with dextrose. There appears to be no potential for fat gain from the use of maltodextrin. 2 Good choices So here we have two good choices: dextrose and maltodextrin. You can try each one and see which one seems to work better, but what has become a popular approach is to combine dextrose with maltodextrin, in a 50/50 combination. This makes sense because consumption of dextrose by itself can be inferior for several reasons. First, studies show that gastric emptying (the process of digesting and emptying food out of the stomach) is slowed quite a bit when the concentration of dissolved particles in a solution (osmolarity) is raised. Dextrose, being a single sugar molecule, will raise a solution's osmolarity, this in effect slows gastric emptying. Combining dextrose with a glucose polymer (a processed form of complex carbohydrates, in this case maltodextrin) allows more even digestion, with no slowing taking place. So this combination will optimize glycogen replenishment, hydration and performance.  Here at ‘Raising the Bar Fitness’ we cater for these conditions with our
specific made programmes Rheumatoid Arthritis Can you lift weights with rheumatoid arthritis? You know that you should lift weights to make your muscles stronger and reduce your fatigue and if you have rheumatoid arthritis, you may be worried that strength training might be bad for your joints, or even make pain worse. Make strength training a habit and you could have less pain. Weight training also helps you move better which will allow you to do activities that may now be tricky for you. Your instinct may be to protect your joints by limiting your movement, but motion is lotion. Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. Strength training can help reduce the symptoms of rheumatoid arthritis. Is There a Rheumatoid Arthritis Diet? The answer is ‘No’ but research shows the Mediterranean diet's tasty fare like olive oil, fish, greens, and other vegetables can lower inflammation, which is good for your whole body. In one study of women with Rheumatoid Arthritis, those who took a cooking class on Mediterranean-style foods (and ate that way for 2 months) had less joint pain and morning stiffness and better overall health compared to those who didn’t take the class. Food to eat when you have been diagnosed with Rheumatoid Arthritis Beans They're packed with fibre, which can help lower your levels of C-reactive protein (CRP -- a sign of inflammation). Beans also give you protein to keep the muscles around your joints strong. Red, kidney, and pinto beans are good sources of things like folic acid, magnesium, iron, zinc, and potassium, all of which can give your heart and immune system a boost. Broccoli Along with other green leafy veggies like spinach, Brussels sprouts, kale, Swiss chard, and bok choy, its full of vitamins like A, C, and K, which protect you from free radical damage. They’re also a great source of calcium, which keeps your bones strong. Cherries Chemicals called anthocyanins are powerful antioxidants that help hold down inflammation. They also give cherries their bright colour. You can find them in other purple and red fruits, like raspberries and blueberries. Citrus Fruits Oranges, grapefruits, and limes are great sources of vitamin C, which leads to a strong immune system that can help hold off inflammatory diseases like RA. Fish Salmon, herring, sardines, and anchovies are great sources of omega-3s. Salmon has the most, with up to 2 grams per 3-ounce serving. Don’t overcook it, because that can destroy more than half of the omega-3s. Bake or grill fish instead of frying it to preserve healthful fat. Try to eat it twice a week. Nuts Don't like fish? Walnuts, canola oil, and soybeans are rich in a different type of omega-3 fatty acid. Or ask your doctor about supplements. Ginger Gingerol compounds, which give this root its flavour, also seem to be an anti-inflammatory. Studies in animals look promising, but scientists need to do more work on people before we’re sure. Green Tea This tasty drink offers polyphenols, which are antioxidants that may lower inflammation and slow down cartilage destruction. It also has epigallocatechin-3 (EGCG), which stops production of molecules that lead to RA joint damage. Olive Oil A natural chemical in olive oil stops the production of the chemicals that cause inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs) like and lower inflammation by curbing the production of these same chemicals. Choose extra-virgin olive oil. Extra-virgin olive oil comes from the first pressing of the olive and has the highest content of good-for-you nutrients. Soy It’s a source of omega-3 fatty acids that doesn’t taste fishy. Soybeans - think tofu or edamame - are a good option. They’re also packed with fibre and protein. Turmeric This yellow spice is a star ingredient in many Indian dishes. Curcumin is the compound in it that holds promise as an anti-inflammatory. It may work better to prevent swelling and pain than to treat it once it happens. But more work needs to be done to figure out just how much it helps. Whole Grains When you eat more whole grains instead of processed ones (think brown rice instead of white), you may lower CRP levels. Whole wheat pasta and breads also have an antioxidant. Some people with rheumatoid arthritis have lower levels of selenim in their blood. Another advantage of eating whole grains is that their fibre fills you up, which makes it easier to manage your appetite. That can help you stay at a healthy weight so you don’t have extra pressure on your joints. Foods to Avoid when you have been diagnosed with Rheumatoid Arthritis Red Meat and Dairy They’re our main sources for saturated fats, which can cause inflammation in fat tissue. Other sources include full-fat dairy products, pasta dishes, and grain-based desserts. Corn Oil The culprit here is omega-6 fatty acids. You want to cut down on them while you’re going for more omega-3s. They can lead to weight gain and joint inflammation if you overdo it. Sunflower saf flower, soy, and vegetable oils are also sources. Fried Food, Fast Food, and Processed Foods They’re the major source of trans fats, which are created when hydrogen is added to vegetable oil to extend shelf life. They can trigger inflammation throughout your body. Plus they raise bad cholesterol and lower the good type. Salt Not only is too much salt bad for your blood pressure, but if you have Rheumatoid arthritis and take steroids, your body may hold on to it more easily. Aim for less than 1,500 milligrams a day. Sugar It tells your body to release chemicals called cytokines that kick-start the inflammation process. Check food labels for words that end in “ose,” like fructose or sucrose. Alcohol It doesn’t mix well with your Rheumatoid Arthritis meds. Nonsteroidal anti-inflammatory drugs like ibuprofen and naproxen can cause stomach bleeding and ulcers on their own. Those odds go up when you add alcohol. If you drink while you’re taking acetaminophen, leflunomide (Arava), or methotrexate, it could damage your liver. Fried or Grilled Food Meats cooked at a high temperature raise the level of advanced glycation end products (AGEs) in your blood. They show up in people with inflammation, though there isn’t a direct link with arthritis. Arthritis Arthritis Relief It has been proven in a University strength-training program, with older men and women, with moderate to severe knee osteoarthritis. Study results showed that strength training:
The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications. Strength training is good for just about everyone. It's especially beneficial for people with arthritis. When properly done as part of a larger exercise program, strength training helps them support and protect joints, not to mention ease pain, stiffness, and possibly swelling. Yet, the thought of starting a weight training program can be daunting to many arthritis sufferers. If you have arthritis and want to incorporate strength training into your health routine, these tips can help you get started. Work with a certified personal trainer who has experience working with people who have arthritis to design and adapt exercises that will work for you. Your goal should be to include strength training, flexibility activities that enhance range of motion, and aerobic activities that avoid further stress on joints (such as water exercise or the use of elliptical machines). Schedule workouts for times of the day when you are least likely to suffer from inflammation and pain. Avoid exercising when stiffness is at its worst. Warm up before beginning a strength training session. Walk for a few minutes, while you slowly move and bend your arms into different positions. If you have rheumatoid arthritis, balance rest and exercise carefully. Generally, you should avoid doing strength training with actively inflamed joints, at least until the inflammation eases. Exercise within a comfortable range of motion. If an exercise or movement causes significant pain, stop doing it! Discuss your options with your personal trainer. Conclusion Just because you have arthritis doesn't mean you have to say goodbye to exercise. But many people with this condition aren't meeting the recommended federal guidelines of 2.5 hours of moderate movement each week which is a shame because physical activity is one of the best ways to combat the pain and stiffness associated with arthritis. A lot of people with arthritis stop moving. In fact, people should be doing just the opposite -- seeking exercise and actively strength-training their muscles in order to reduce the load on their joints, which in turn can cut down on inflammation and arthritis pain. Weight training with diabetes can lead to better blood sugar control and a reduced risk of complications along with many other health benefits. Research has established the benefits of running, walking, swimming and cycling can reduce your risk of cancer and heart disease but now scientists believe that people with diabetes can benefit from a regular weight training or strength routine too. I believe that people without chronic illness should include strength training into their routine at least twice a week. Having a workout program tailored to suit you including aerobic exercise and strength training will not only improve your type 2 diabetes symptoms but put you on a path to long term good health. Unfortunately, people being diagnosed with diabetes is on the increase, they can get depressed or overwhelmed and think they will be resigned to a dull and restrictive lifestyle, little do they know that it does not mean spending hours at the gym, running and doing timeless amounts of cardio, resistance training (also known as weight and strength training) can be far more beneficial for type 2 diabetic patients. The Benefits of weight training with diabetes Diabetes is marked by the body’s inability to produce glucose and insulin efficiently, but weight training can help with these issues by:
Conclusion Many people find going to the gym daunting so pick activities such as brisk walking, cycling and jogging and believe that those activities will be sufficient but are they really enough? Many experts have conducted studies and only a few studies show that aerobic exercises could better insulin levels and dyslipidaemia in Diabetic patients, but recent studies show that weight/resistance training can be much more beneficial.  |
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