Diet Doctor

Fitness Freak.

Diet Doctor

Super Green Tea Diet

If you spend enough time on it, you can come across some odd products all with the aim of keeping you looking and feeling great.

My current favourite is Super Green Tea Diet.

Normally I would be steering clear of something with a name that cheesy, but when you look at the ingredients (and the price) it is a bit of a winner.

  • Take two 15 mins before exercise — the caffeine and guarana will boost performance and enhance results.
  • The Chromium will help reduce body fat and helps regulate the metabolism of blood sugar.
  • Chromium is important in the metabolism of fats and carbohydrates.
  • Chromium helps moves blood sugar (glucose) from the bloodstream into the cells to be used as energy and turn fats, carbohydrates, and proteins into energy.
  • Chromium stimulates fatty acid and cholesterol synthesis, which are important for brain function and other body processes.
  • It is an activator of several enzymes, which are needed to drive numerous chemical reactions necessary to life.
  • Chromium is also important in insulin metabolism.
  • Insulin is an important hormone for controlling blood sugar levels as well as for metabolising fats and proteins in the body.
  • Chromium may decrease the amount of insulin resistance present.

Get ready for winter

There is nothing like a tight pair of speedos to strengthen your resolve to stop eating Krispy Kremes and get to the gym… Here’s a few other things for your “get ready for winter” list:

  • Donate your chunky knit-wear to the homeless;
  • Sign-up for “Movember” and experiment with some facial hair;
  • Buy some new long-johns;
  • Stock up on Vitamin D3 (you’re going to be short on sunlight);
  • Contemplate a piercing.

5-HTP

If you’re looking for a quick cure-all, that’s total legal and sold over-the-counter, then 5-HTP could be for you.

  • 5-HTP is a naturally occurring amino acid and studies have shown that it can work as an anti-depressant, appetite suppressant and sleep aid.
  • The stresses of modern life can lead to reduced serotonin levels — and this can impact all aspects of your health. 5-HTP helps your body to naturally boost your serotonin levels.
  • I take a couple before bed to make sure I get a solid night’s sleep; whereas my friend Tristan takes a couple before tackling stressful situations.
  • So if you suffer from regular headaches, feeling tired and run-down or just generally irritable, lock yourself in your bathroom, take a long hard look at yourself and ask: “what is stopping me from sleeping?” If the answer is too hard then crack open the 5-HTP.
  • You can find 5-HTP at most retailers of health supplements.

Big arms

Tattoos look great on big arms, but what’s the secret?

  • Bicep curls look like the obvious exercise but really only play a small part. Much of the bulk of your arm comes from triceps — so focus on tri-pull downs and dips (stick a weight belt on and take it deep and slow…)
  • Of course the trouble with tattoos is that they are permanent — like, forever! So what looks amazing when you’re 21 may not seem so appropriate when you’re 45 (or 67 when muscle wastage has set in and your arms are thin and wrinkly — think about it…).
  • A couple of general rules: Maintain your focus on resistance training — don’t let your body adapt and get lazy, age is no barrier to getting in the gym and lifting those weights; If you’re going to get a tattoo, go for something small and timeless; and think about why you’re getting a tattoo — what are you trying to say? Who are you trying to impress? Is this the best way to do it?
  • I’ve only got one tattoo on my body. I don’t regret it, it was exactly the right thing to do at the time, but now being a bit older and wiser I probably wouldn’t do it again.
  • I was 21 and Miff, one of my best friends, had committed suicide in an alcoholic haze. We were living in Australia and on late night TV there was this amazing British comedy called Red Dwarf (based on a great series of books by “Grant Naylor”). Red Dwarf was absolutely Miff’s favourite thing in the world and I decided that the best way to honour Miff’s memory was to get the Red Dwarf logo tattooed on my right shoulder blade.
  • Over the years the colours of the tattoo faded in the sun and I eventually got it repaired — it still retained the Red Dwarf logo shape but was pretty much just a black swirl. It was probably just as well, as when I moved to London I realised just how popular and mainstream Red Dwarf really was and that it would have been pretty naff to have the logo tattooed on my shoulder.
  • I’m sure Miff would understand.

ALCAR

Acetyl L Carnitine (ALCAR) is derived from the amino acids lysine and methionine. It is found in highest levels in tissues that use fatty acids as their main fuel, such as the skeletal and cardiac muscles.

  • ALCAR has the ability to cross the blood-brain barrier and get to the brain blood circulation, where it acts as a powerful antioxidant, which helps in prevention of the brain cells’ deterioration.
  • ALCAR is also known to increase sperm motility, which pertains to the ability of sperm to move vigorously. Since motility is among the most important factors that help in the determination of sperm’s fertilisation capability, acetyl-L-carnitine can help sperm cells move more actively, which consequently leads to the improved male fertility.
  • Short answer is, if you take it once a day you’ll think better and you’re more likely to father a child. Win-win!

Abs

Everyone wants a six-pack, right?

  • You see so many guys at the gym doing endless sit-ups.
  • Sadly they are a bit of a waste of time.
  • Everyone has abdominal muscles, it’s just for most of though you can’t see them because our bodies aren’t lean enough to allow you to see the muscle definition that we’re all striving for.
  • The secret? It’s not sit-ups. It’s a really sharp diet and lots of interval training to shed body fat.

Building your personal training business through public speaking

When you’re looking for opportunities to build your personal training and fitness business (and increase your income), you need to try a number of different strategies and activities to win new clients and get results.

  • Public speaking may sound a bit scary, but it’s a great way to connect personally with potential clients, build your profile and your brand, and ultimately build your business.
  • Sports clubs are a great place to start — contact local sports clubs in your area and offer to come along to one of their training sessions or team events so that you can share with them some of the latest fitness and dietary information that is available.
  • From your perspective this will be relatively straight forward, the principles of health and fitness for sports people are relatively straightforward to explain. However you should be able to generate strong engagement with your audience as sportspeople will enjoy an opportunity to ask you questions — whether it’s about what they’re doing the gym, what their diet should be, what supplements they should be taken, or how to improve their cardio fitness.
  • The benefit for you is that you have a unique opportunity to demonstrate your skills and expertise to a captive audience. They are already listening to you as as a fitness expert. Why not offer them an exclusive discount offer — give them a free introductory session to come and train with you and experience first-hand the benefits of quality personal training?
  • This is a good investment of your time. Imagine if you were able to speak to one local sports club per month and you averaged (at a minimum) 15 people at the presentation, and at least one per session took you up on your free session offer. Do the maths — over the course of 12 months you will be been able to speak directly to 180 people that have a real interest in personal training; and you will have attracted 12 high quality potential clients to try out your services.
  • That’s a great strike rate and a great return on the investment of your time.

Yohimbine; Tribulus; and Holy Basil

  • If you’re looking to sharpen up your health and fitness regime, you might want to think about some supplements that can help you stay lean and strong.
  • One of the mistakes that a lot of people make is that they forget how clever the human body is and how quickly it adapts — if you take a supplement for a while the body will get used to it and thereby the benefits are reduced.
  • One way to keep the body on its toes (so to speak) is to cycle your supplements.
  • Here’s three worth trying: Yohimbine; Tribulus; and Holy Basil.
  • You won’t necessarily find these in your local health food store, but they’re worth tracking down. Specialist fitness suppliers should be able to help you, but you may need to search a bit online.
  • Week 1 you take Yohimbine; Week 2 you switch to Tribulus; and then Week 3 you switch to Holy Basil. Then start the cycle again.
  • This kind of programme takes some planning and some discipline, but having tried it, it really does seem to deliver good results.
  • My favourite cycle is the Yohimbine — it seems to be pretty strong and for the first couple of days delivers a nice natural rush.
  • Of course supplements are only really going to be of any benefit if your diet is really sharp, your exercise programme is structured and effective and you’re getting plenty of quality sleep.

Tyrosine

  • My new favourite supplement is Tyrosine.
  • Tyrosine is one of the amino acids that are used by cells to synthesise proteins.
  • A number of studies have found Tyrosine can have a positive effect on dopamine levels and can help reduce stress-induced hormone levels.
  • I’ve been taking 2 capsules each morning as soon as I wake up. I first took it for a couple of weeks and then stopped as I didn’t think it was having any benefit. But it was when I stopped that I noticed a marked deterioration in my energy and focus — and I’m guessing that’s related to dopamine. Dopamine plays an important role in behaviour and cognition, voluntary movement, and motivation. For me, Tyrosine seems to be able to help my body more effectively transmit dopamine to the brain.
  • The other great thing about Tyrosine is that it’s relatively inexpensive.
  • Definitely worth giving a try.

Arnica Cream

  • I’ve always been a bit skeptical of Arnica Cream, but when I recently strained my hamstring, my trainer (who I worship) convinced me to give it a try.
  • Arnica cream is a topical ointment made of an extract of the arnica plant. It’s been around since the early 1500s and it was the Native Americans who began using it to relieve pain associated with the muscles.
  • Today, it’s commonly applied to sprains, bruises and strains. The active ingredients in arnica cream promote tissue healing, reduce swelling and inflammation, and ease pain. It’s also frequently used to soothe joint pain related to arthritis and to ease tired, sore, overworked muscles.
  • The directions are pretty easy — you just apply it liberally a couple of times a day.
  • After a couple of days my hamstring was all sorted — I was so happy I bought some new underwear to celebrate.

Vacation Diet

  • When you’re on holiday sticking to a healthy diet can be tricky.
  • It’s not just that you’re presented with new and interesting foods to try (“Tzatziki? It would be rude not to!”), but you’re also going to be socialising more than normal which often means drinking more units of alcohol than you know you should.
  • The first rule is to enjoy your holiday. The reason that you spend all that time at the gym and watching what you eat is to enable you to take the occasional break and enjoy all the stuff that you generally steer clear of.
  • But the holiday doesn’t have to be a total disaster — try not to over-indulge on anything and set yourself some limits. For example, have some bread with the meal but don’t ask for the refill basket. Try the local desserts but if it’s just a chocolate brownie and ice-cream then you’re probably not missing out on much.
  • Your choice of drinks has a big role to play also — drinking Ouzo (which is served with water) is going to do much less damage than drinking a Cuba Libre.
  • You want to come back from holiday feeling relaxed and with some new experiences under your belt, not having to buy bigger pants.

Diet Doctor

Here’s five easy steps you can take to improve your diet, feel healthier, get better results in the gym, perform better in the pool and improve your effectiveness at work:

  1. Eat breakfast. Try and make it a balanced meal of protein, fruit and nuts. If you’re in a rush and don’t have time to prepare anything, grab a handful of blueberries and a handful of almonds as you rush out the door. If you’ve no food in the house, drink some water and stop in at your nearest Pod on the way to work — they do a great scrambled eggs and smoked salmon that will set you up for the day.
  2. Drink 3 litres of water per day. It sounds like a lot but you’ve got to do it. Sure you’ll spend a lot of time going to the bathroom, but it’s a good chance to stretch your legs away from the desk.
  3. Get more sleep — at least 8 hours every night. This is really key and will benefit every aspect of your life. There’s no need to be too much of a princess about it, a bit of noise and ambient light are unavoidable when living in London — it’s really quantity over quality when it comes to sleep.
  4. Don’t exercise too much — build rest days into your routine. If you’re spending hours every day in the gym or the pool then you’re probably over-doing it. Your body needs solid period of rests to recover and repair.
  5. At least once a day go for a walk outside, get some fresh air and refocus on the things that are important to you. If you get too caught up in the day to day frenzy of what’s happening at work, you can lose sight of the bigger picture stuff that will really make a difference. Make the time to step back, collect your thoughts, re-energise and then dive back in there to tackle the stuff that matters.

Cleanse

  • The seven day cleanse. For the next seven days you need to:
  • Get in the pool and swim at least three times
  • Commit to no alcohol
  • Commit to no bread or wheat-related products
  • Drink 3 litres of water per day
  • Drink fibre and “green” powder supplements 3 times a day
  • Eat 5 times a day and ensure that each meal has some protein and some vegetables
  • Load up on Fish Oil (aim for 12 per day)
  • Get loads of sleep — at least 9 hours every night
  • Don’t watch any TV
  • No dairy
  • Eat one tin of sardines per day

L.Arginine

What does L.Arginine do?

  • L.Arginine is an amino acid and plays an important role in cell repair and the release of hormones.
  • It seems to work well when taken pre-work out as giving you a bit of extra pump, but there doesn’t seem to be any science to back this up — worth a try though.

Diet Decisions

Question.

  • You are on a train and you are really really hungry.
    You are travelling first class and you are offered a complimentary meal.
  • You have 3 choices:
  1. Ham & Cheese Sandwich served with crisps;
  2. Brie & Cranberry Wellington served with salad; or
  3. Jacket Potato served with beef chilli.

Which do you choose? Process of elimination:

  • Obviously the sandwich is out because of the processed carbohydrates and the gluten.
  • The “Wellington” probably isn’t the best option as it involves a lot of pastry (likely to contain some trans-fats) and the cranberry is going to be just pure sugar. You’re also not getting much protein from this meal.
  • This leaves the Jacket Potato. Sure it’s a high-carb option, but potatoes are unprocessed so not a complete disaster, and even though the beef chilli is likely to be quite low grade meat (and full of who knows what), it is at least delivering a decent protein it to your body.
  • Jacket Potato it is! And a glass of red wine please. Actually — you’d better make that two… I’ve got a long train journey ahead of me…