Category: Get Fit

Insulin is the Key to Unlock a Healthier Life

I’m going to let you in on an industry wide secret – Learn to improve your insulin sensitivity to reduce body fat, prevent diabetes and live a longer and energetic life.

“If there’s a single marker for life span, its insulin sensitivity” – Dr Ron Rosedale MD, author of the Rosedale Diet

 What is Insulin?

• Insulin is a hormone released by the pancreas primarily after you eat a carbohydrate rich meal.
• After carbohydrates are broken down and absorbed into the bloodstream, they increase your blood sugar level to which the Pancreas detects and releases insulin to process the blood sugar, also known as glucose, into fat and muscle cells.
• Insulin sensitivity is the ability to absorb this glucose into muscle and fat cells to be turned into energy.

 What is insulin sensitivity & resistance?

• Every single person’s insulin levels are on the continuum between insulin sensitivity and insulin resistance.
• Sensitivity refers to the ability to process glucose efficiently, and is the ideal situation we look to attain.
• Resistance is when the cells are less affected by insulin and can’t process the glucose well, leaving it to be converted and stored as fat.

 What can I do to improve my insulin sensitivity?

1. Manage your sugar intake
   Sugar spikes glucose levels (blood sugar) therefore it is crucial to tailor your own sugar intake to your individual insulin needs.

2. Eat more green leafy vegetables
   Vegetables are the best nutritional source of carbohydrates, and amongst a host of other essential functions, vegetables (such as broccoli, cauliflower and spinach) are high in fibre, and eaten alongside a balanced diet will improve insulin sensitivity.

3. Do Strength Training
   Exercise depletes your energy levels in the form of glucose during a workout. Weight Training is one of the most effective forms of improving insulin sensitivity because muscle consumes the majority of the energy transported in the blood. For every 10 percent increase in muscle mass, you get 11 percent reduction in insulin resistance.

Create fat burning, insulin sensitive, energetic life by following the Two Week Challenge today.

Learn more by contacting me for a complimentary consultation on 027 340 5219 or emailing max.barrow.27@gmail.com

Max

 

 

Keen to try out spin but not sure how you’ll go?

Want a great fat burning workout without the impact?

Looking for a class atmosphere with no coordination necessary?

Check out the introduction to our Top Ride class with Graham!

Date: Saturday, 25 July
Time: 10:30am

Spaces are limited
Sign up at reception or register online

Register Online 

You’ve worked all summer to get in shape, working towards looking your best on holiday or at the beach. Maybe you’ve set a New Year’s resolution to be a happier, healthier you. But as the weather turns and you find the sun going down by the time you leave work and you’re tempted to hit the snooze button in the morning, remember why you started and how far you’ve come. Being consistent is the key to success, so stay on track with your goals and you’ll reap the benefits in the warmer months! Here are 5 tips to stay motivated over winter. Because next summer is closer than you think.

• SWITCH UP YOUR ROUTINE
  Out with the old and in with the new! Spice up your current routine with something you’ve never tried before. Don’t be stuck behind a treadmill screen this winter, attend a class or include resistance training. For men – try switching from a muscle building plan to strength, go from machines to free weights or add supersets. For women – switch from bodyweight to dumbbells, try new machines upstairs or even ditch the cardio machines for HIIT! (High Intensity Interval Training).
• SET NEW GOALS
  Goal setting is important when it comes to exercise, and just because the weather is turning doesn’t mean they should be put on hold! Try reaching your main goal by setting smaller goals which will help you in the long run. This can be anything from attending the gym 3 times a week to pre packing lunches and making healthy choices at gatherings. A good way to start is to note down where you currently are in terms fitness, weight and strength and making a plan which has set dates and goals that you want to smash! 
• STRESS LESS
  Did you know that stress can lead to fat storage? Keep stress levels low and stay lean in the long run! De-stress with a cup of tea at the end of the day or try a yoga class. Exercise shouldn’t be a chore and once it becomes a healthy habit it’ll be something that you want to do. Being stress free should apply in all areas of life, appreciate the small things and don’t worry about things you can’t control. Nothing should make you stressed, angry, or unmotivated unless you give it permission.
• TRY NEW FOODS / SWITCH UP YOUR NUTRITION
  Winter produce may not be as exciting and colourful as summer berries, but there are still many healthy choices available. Try new flavours and combinations and stay inspired with your food during the colder months, work seasonal produce such as pomegranates, citrus fruits, purple grapes, and orange root vegetables into your meals. You’ll not only add colour to your plate, you’ll pack in some serious nutrition punch.
• TRAIN WITH A PARTNER
  Training with a partner will help spur you onto the next level, keep you accountable, motivate and provide healthy competition during your workout. Having someone there to help you push through your workout and keep you inspired is the best way to stay on track, workout with mates or enlist the help of a Personal Trainer! Training with a PT will be the best investment you make if you are serious about reaching your goals.

Get in touch with me if you need some help to switch up your routine this winter!

Jay Hawkins

027 828 8281 | jayhawkinspt@gmail.com

 

•  It is a metabolism killer!

Our body quickly adapts to slow cardio and becomes more efficient at converting and using energy. Consistently doing slow cardio will result in a decrease in our metabolic rate. While this does result in an increase in endurance, it is not good news for fat loss. The more we do this style of training the slower and slower our metabolism becomes making it harder and harder to lose weight. Our body will try to hang on to as much energy as possible while doing low priority exercises like slow jogging. It does this to preserve energy for use in emergencies. This means that over time, your hour long runs are becoming less and less effective at burning fat and more effective at wasting your time.

• It literally is a waste of your time!

The more slow cardio we do, the longer we have to do it, to burn the same amount of calories we would have previously. If you want to lose fat in the most time efficient manner, you need to become as efficient with our energy supply as possible. A great alternative to slow cardio in this case is High Intensity Interval Training, or HIIT cardio – see how this can benefit your training below!!

• Muscle loss

The worst side effect of all! As we stress our body with ‘slow cardio’ we start to experience increased cortisol levels. Cortisol is a hormone and one of its functions is to supply instant energy, but this can be a double edged sword. The release of cortisol can have positive effects (If you are being chased by a lion you don’t want to wait around for that chicken salad you just ate to digest before you have the energy to run!!)

What cortisol does is breakdown existing tissues (eg muscle and bone) to fuel us in emergencies. This may be great in the short term but detrimental to our health over long periods if our cortisol levels are always high. Constantly stressed individuals can expect reduced muscle mass, reduced bone density, reduced strength and energy and weight gain.

 *For the purpose of this article ‘slow cardio’ is defined as anything above walking speed e.g. jogging all the way up to about 75% of your maximal speed/effort.

 
Alternatives to slow cardio training:

HIIT (High Intensity Interval Training)

HIIT has the following benefits

• Faster weight loss results
• Raises metabolism for a considerable time after you finish exercising ( more calories burnt)
• Promotes the growth of lean muscle and increased bone density
• Time effective (can take as little as ten minutes)

Weight training

 Doing free weight exercises will help you achieve the following:

•  Tone your body
• Help to burn fat
• Give your body shape
• Look better naked

Get Nutrition Guidance

All the exercise in the world cannot fight off a broken diet. If you are exercising hard but are not seeing the changes in your body you would like then something is wrong. Getting some outside help will often add clarity and a direction to achieving your goals.

If you want to get in great shape and achieve the body you always wanted, then you have to try my 90 Day Challenge! Register your interest below or contact me directly for more information.

Register Online 

In my 90 day challenge (everything), diet, exercise and cardio is covered in an easy to follow programme to ensure you get the results you want. TRY IT RISK FREE – If after 60 days you have not achieved the goals we set I will give you your money back!

Check out one of my client’s amazing transformation below.

Sean Neal

sean.neal@innovativeresultspt.com

027 461 5108