Programs

My Creatine Monohydrate Supplement Regimen
This is based on a nine week cycle and should be taken as follows:
1.1

A total of 30gr will be taken per day for the first 7 days and will be split into 5gr amounts. Therefore 5gr x 6 times, = 30gr (5gr = 1 teaspoon).  It should be evenly  spread throughout the day, however, one must be taken immediately before training and another immediately after.

2.

The Creatine should be taken with 4 fluid oz of grape juice either white or black it  does not matter which. This method has been proven to get the best result.

3.

After the first 7 days the amount of Creatine reduces to 10gr total which is split into  5gr x 2. This should be taken before training and immediately after. You should  continue taking this amount for 8 weeks which will add up to the 9 week cycle.

4.

When the 9  week cycle has been completed you should stop taking Creatine  totally for at least 3 weeks, this will allow the body to continue to develop without  any assistance and when returning to the next cycle the body will respond better.

5.

Another supplement worth considering whilst taking Creatine is Vanadyl Sulphate.  This can be bought from Holland and Barrett Health Food Shop, this will give an extra boost to the Creatine and the results are excellent.

6. The Vanadyl should be taken as follows:
 

Five (5) times a day for the first week i.e. the loading phase of the Creatine and 2      times for the remainder of  the cycle i.e. the 8 weeks, and should be taken with  breakfast and evening meal.

Creatine Monohydrate is an excellent supplement and one of the best on the market at the moment.  It will give excellent results to every sports person who uses it no matter what their chosen sport happens to be.

Reduce Fat, Increase  Muscle & Improve Aerobic Fitness

Introduction

In order to lose body fat we must ensure our body has the correct environment for fat to be burnt and used as energy, thus leaving a lean muscular physique. This in itself is a very difficult process, however not impossible, and in order to achieve it there are two things, which the trainee must do:

   
A) Expend more calories than are ingested
B)

Ensure that the body’s metabolism is operating at its optimum level, thus working in such a way as to burn fat constantly, even whilst at rest.

   

The first aspect can be addressed by eating less food, including fats and carbohydrates, thereby reducing calorie intake, but remembering to slightly increase protein consumption. Let's not forget we want to keep the muscle we have and lose the excess body fat.  This increase in protein will feed your muscles and maintain the muscle you already have. If this is complemented with some sort of aerobic exercise (i.e. cycling, rowing, running, etc.) the fat loss will in itself increase. The reason for this is that an increase in heart rate, especially if it is within your fat burning zone, will in itself promote fat burning, as the body fat will be converted and used as energy, which will be required to carry out the exercise. All these things will raise the metabolism making the body operate more efficiently.

   

The fat burning zone is: - 220 minus your age, this will give the maximum heart rate for that person.

   

Fat burning takes place between 60% and 75% of the final figure (calculated).  For example:  A persons age is 40 years.  Therefore, 220 - 40 = 180, so 60% = 108 heart beats per minute.  Hence, 80% = 135 heart beats per minute.

   
Other things, which must be considered when wishing to lose body fat, are:
   
A)

Type of foods consumed.

   
B)

Time foods consumed.

   
C)

Amount of food consumed.

   

When people decide to go on a diet, most think all they have to do is stop eating or drastically reduce their food intake, “WRONG” all this does is slow down the metabolism which can in fact reduce the fat loss process and eventually stop fat burning all together. The correct method to lose /reduce body fat is to consume smaller meals more frequently, the reason for this is that the body will come to expect food on a regular basis and therefore not go into starvation mode resulting in the metabolism slowing down and the body retaining fat.

 

Foods to Eat & Avoid

 

Even though we are attempting to lose fat we must not forget that the body still requires some fat to aid the body in lubrication its overall performance.

 

A reduction or removal of milk based foods i.e. yogurt, cheese, etc will reduce fat and its production, which can occur when these foods are consumed. The reason for this is due to the make up of these foods, whereby even the fat content in skimmed milk can retain and generate fat. The majority of foods contain some levels of fat however you must read the labels on foods to understand their content and make up. As previously stated certain fats are acceptable in moderation however saturated fats must be avoided, or reduced if at all possible.

 

Each meal should include protein, carbohydrates and a minimal amount of fat, and be split into 5/6 meals a day, which in itself will aid and assist in fat reduction. Due to the metabolism being elevated which will in turn burn fat. If aerobics are included fat burning will increase and overall fitness will improve.

 

However lets not forget that diet alone can reduce body fat if done correctly, but will not in itself improve overall fitness, but a feeling of well being will be experienced when fat loss occurs.

 

Getting back to food types, an ideal start to the day would be cup of oatmeal with sweetener and made with either water or skimmed milk, along with some protein i.e. a couple of egg whites hard boiled or scrambled, but no yolks as these are full of fat and high in cholesterol.  As the oatmeal is high in fiber it will swell in the stomach and give a feeling of fullness whilst only consuming few calories. Lets not forget any natural based cereal to start the day with is good for you and contains little fat, although oatmeal contains some fat, it is vegetable fat and will do no harm to the diet, whilst its make up properties are ideal for the aid and reduction of cholesterol. The carbohydrates in the oatmeal are complex unlike chocolate and other sweets, which are simple carbohydrates. Complex carbohydrates are released into the body slowly ensuring a sustained and constant release of energy. These types of foods are an excellent source of nourishment and to some form the basis of their staple diet.

 

Protein comes from a variety of sources however meats and fish are a good method of attaining a daily amount. When consuming red meat try to only choose the leaner cuts with little fat, however white meat i.e. chicken, turkey etc have a very low fat content and are ideal for the low fat healthy diet. Also consider fish as a good method of obtaining protein, as before always try to be aware of the variety of fish available as some are high in fats, the best and lowest in fat is Tuna (but not with mayonnaise).

 

Other foods which are good for assisting with fat loss are rice and pasta based products, however between the two rice is the best, the reason is due to the water which is retained in pasta which can be transferred to the person, resulting in them retaining water themselves, giving a feeling of being bloated. These types of foods are again complex carbohydrates thus giving a sustained release of energy. Also consider any types of vegetables, but remember that moderation is the answer, don’t forget you will be eating again in a couple of hours. The majority of foods suggested is fibrous and assist in the cleansing of the body and the removal of waste products, they also assist in reducing hunger pangs.

 

Let’s now look at simple carbohydrates i.e. sugars, chocolate, cakes and a variety of other products. These foods usually taste nice and give an instant feeling of goodness however they only give a quick fix and shortly afterwards a drained feeling, also the fat content of these foods are usually very high. This is unlike complex carbohydrates, which give a sustained release of energy.

 

Understanding Fat

 

To try to understand the make up of fat, it is better to understand the calorie content of it:  3500 calories = 1 lb of fat.

 

Therefore to lose 1 lb of fat per week it is desirable to reduce the calorie intake by 500 calories per day. The target fat loss should be no more than 2lb per week, which can be easily achieved with a little willpower and determination. Remember once the fat has been removed it is much easier to keep it off; the hard time is losing those initial lbs.

Whilst on a fat reduction programme water should be consumed in large quantities up to 1 gallon per day, this may initially seem an enormous amount however this acts as a fat emulsifier and will flush the fats from the system whilst also acting as a food suppressant. 

Meals should be consumed every 3 hours, as this is the optimum space between foods to achieve fat loss whilst ensuring the metabolism remains high. No more than 30gr of protein should be consumed at any one time, as this is the most the body can utilize at any one time any excess will be stored as extra calories.

Example Diet

Breakfast   

Some form of cereal i.e. Oatmeal, bran flakes, etc. with either water or skimmed milk and sweetener if desired.

Two egg whites, either scrambled or hard-boiled. If scrambled include a tomato for flavour if desired.

Mid Morning

Either some fruit i.e. apple or banana or a small jacket potatoe.

Half a tin of tuna, or a small piece of chicken.

Lunch

Chicken breast or tin of tuna or some type of fish (low fat)  or some eggs with the yolks removed, scrambled and made into a omelet.

Some rice either savoury or plain brown, or Pasta (e.g., spaghetti) or vegetables (e.g. jacket potatoes, broccoli etc.)

Mid Afternoon

Similar to the mid morning snack.

Evening meal

This meal should be the main meal of the day, and consist of more or less whatever is desired. However, it should be based around good quality protein (i.e chicken or lean meat) and accompanied by either rice or vegetables or pasta.  For this meal it is fine to include some form of sauce to improve the taste. Remember to moderate the quantity, not too much of anything just an adequate plate of quality food.

Supper

This should be similar to the breakfast, and include cereal and protein (i.e. eggs).

Again as initially suggested oatmeal is ideal about a cup.

Remember to consume water with every meal usually 1 pint.

Also, when measuring amounts of food use a cup, all servings should not exceed one (1) cup full.

For the purposes of rice this should be the pre-cooked amount.

Bread can be eaten in moderation, usually at breakfast time, or lunch time as a sandwich in place of the other suggestion The best type is whole wheat, but try not to eat it last thing at night as it can lie heavy on the stomach.

 Use spreads minimally and be aware of their content (i.e., fat content).

In Conclusion

When a diet is embarked upon the psychological effect can be quite traumatic however the end result is well worth the effort, and when the pounds begin to fall off and the new you is starting to peep through it will give a renewed enthusiasm to succeed. Do not be put off by a slowing of the fat loss remember it no doubt took several weeks, months or even years to put on so it will not come off in a week. BUT IT WILL COME OFF.

Initially there may be a large loss of weight up to 8 lbs the first week However this will not all be fat but water approx 5lbs, however after a couple of weeks this will regulate itself and you will start to get a true reading on how much fat you are actually losing. Remember 2lb per week is adequate and good. Over a 12-week period it is very realistic for a person to lose 20/24 lbs. So don’t give up.

There are many supplements on the market to assist in fat reduction however they cost money, which can be put to good use on food. However if it is desired to give your diet a little extra push this may be considered.

Before entering into any fitness program it is advisable to seek medical advice as to your medical condition and suitability to enter into such a schedule.