Juice Plus, Herbalife and "Shake Diets"

The latest trend to hit the health and fitness scene is the "Shake Diet", as everyone knows it, and most people are either going with Juice + or Herbalife. What is apparent to me is the fact that everyone either loves it and lives by it or hates it and would never go near it. Now with this blog you're not going to get any of them answers but you're going to get my shorted stated opinion on them both.

All of these companies are selling you a supplement, and as i've stated in early blogs supplements are their to support a healthy diet. I know Herbalife a lot better than i know Juice + so most of my comments will be based around that but I'm sure it will be very generalized in most cases.

My first opinion is this, if you have the time to get up everyday and plan all of yours meals for throughout the day high in protein with a mix of vegetables and maybe a little healthy fats and carbohydrates then do not bother to go anywhere near the shakes unless you want to add them as a supplement like you would a normal protein shake.

Now for many people this is and would be very stressful on their already busy lives, not being able to avoid temptation to get what everyone else in the office or site has for their breakfast and lunch. Now this is where i say that it is going to be better and more beneficial for someone to a have a shake high in protein or high in vitamins and minerals than chow down on a Big Mac. Now don't get me wrong i do not advise for you to go throughout the day on shakes and live your life by this but if you know you are busy for work that day and you aren't going to get time then this could be beneficial for you to take a shake. I would always advise for you still to have some natural protein that can be eaten on the go such as almonds, greek yoghurt or hard boiled eggs.

Like i said, don't go throughout the day on a shake diet, make sure at least one/two of your meals is from the cooker or stove. When you can, plan to eat a plate rich in protein, fruit and veg, and some complex carbohydrates.

@AReecePT

Home Bodyweight Circuit

In previous posts i have explained how weight training and high intensity interval training (HIIT)  is going to burn a lot more calories than steady state cardio such as the treadmill. One thing that is a problem is time restriction, in this blog i'm going to give you a bodyweight circuit that can be done at home and will take only 15minutes (1% of your day).  Not only is it going to burn calories while doing it but because it is HIIT it will keep your metabolism running high for hours later.

1. Burpees
2. Lunge Cycle
3. Push-Ups
4. Mountain Climbers
5. Squat Jumps

Beginner: 15/20seconds work; 45/40seconds rest.
Intermediate: 20/25seconds work; 40/35seconds rest
Advanced: 25/30seconds work; 35/30seconds rest

3-5 Rounds. 2 Minutes rest between rounds.

In this circuit you are going to run on time, with each exercise taking a minute including your rest. So for example a beginner will work for 15 seconds and rest 45, starting each exercise on the minute. All of the exercises should be done at high intensity and many have different variations to make easier and harder. Below are some images to help you how each exercise should be performed. Try and add this circuit into your day, i challenge you.

Burpees. 

Lunge Cycle.

Push-Ups.

Mountain Climbers.

Squat Jumps.

Marathon Preparation

Summer is coming around and so many people are preparing for marathons, now if its your first time it might be a bit daunting of how you can prepare for it. There is the obvious training which should of probably started and be well into it, slowly building your miles and increasing your pace. The question i have is how do you prepare for the last two weeks; nutrition, hydration and rest.

We will start on nutrition, throughout your training you have been putting carbohydrates into your body before you go running, this is essential for glycogen production and in turn energy. Your body is used to consuming the carbs and turning them into energy, two weeks out from the big day you're going to begin to cut down these intakes. This is going to teach your body to work more efficiently in finding the carbs to turn into energy, therefore in replace of these carbs you are going to eat fats. This isn't the time to go and get yourself a McDonalds; we are going to replace the carbs with good fats. These can be found in sources like, greek yoghurt, eggs, nuts, salmon, cheeses and olive oil. These sort of foods are going to become your main source of energy (60-70%) for the next 11 days until you are 2 days away from race day. Once your body is used to this sort of diet you're going to hit the carbohydrates hard for the next couple of days up and till your race changing the ratios around. This will then allow your body to turn this carbohydrates into glycogen a lot more efficiently giving you the energy to run that extra mile. Night before you go don't over indulge eat at the same time you have been eating throughout training and roughly the same portions. Don't allow yourself to go hungry but keep some high carb snacks at hand.

Now hydration is essential to long distance running and dehydration is going to affect performance, as soon as your body slips into dehydration your time is going to run away from you. Starting a couple of days before the race make sure you are constantly hydrating, with at least 4-8 ounces each hour, don't leave it till the day of the race to do it. Night before drink a high electrolyte beverage along with the water. Morning of the race drink when thirsty and two hours before drink around 8 ounces of water and this should allow you not to need a toilet break while running but keep hydrated enough to perform.

Rest this is another part of performing your best on the day, not running 2-3 days before is not going to affect your fitness, some light stuff to keep you ticking over is all well but don't go out trying to beat times in some long distance runs. Believe in your preparation up to know and trust your fitness.

Failing to Prepare is Preparing to Fail.

@AReecePT

The Importance and Value of a Cheat Meal

Whether you are on a strict diet or just live a healthy lifestyle, whether you are an elite bodybuilder or just go to the gym leisurely "Cheat Meals" are essential. This meal usually has a large percentage of carbohydrates and fats.

Two reasons for having a "Cheat Meal".

1. Psychologically dieting is hard, in the society that we live in you are consistently surrounded by take-aways, fast food, chocolate, sweets and pastries and if you are dieting you have to constantly say "NO!". You need to have something to look forward to, setting out a day to be able to say "Yes!" to these foods is essential. It is going to keep you from going insane. I like to keep this day to once a week and it is usually a Sunday night, this allows me to have it and start my cycle all again on Monday without letting the "Cheat Meal" turn into a "Cheat Day" or "Cheat Week".

2. This is the more scientific view of having a "Cheat Meal" and for the more strict dieter. Leptin Hormone is something the body produces that helps to regulate fat, the higher your body fat % the higher your leptin, lower body fat % lower the leptin levels produced in the body. Now when you go under a strict diet with low carbs and fats these levels are going to drop drastically, in turn your glycogen levels lower and so does many of your other hormones like testosterone and estrogen. When this happens your body starts to go into "starvation mode" in which it holds on to fat and does everything to keep it. Therefore when you indulge yourself in a "Cheat Meal" that is high in carbs it will increase leptin levels in the body and stop this from happening. Making it more effective for your body to burn calories again. Like i say i always like to have my cheat meal on a Sunday after a hard workout, usually being Legs as this is a large muscle group and so uses the most calories for energy.

And there you go, i'm giving you permission to go out there and grab yourself a high carb, high fat meal to indulge in. REMEMBER: Don't let the cheat meal to turn into a cheat day or cheat week.

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