How Eggs can help you lose Flab!!

Hi Everyone,

If you’ve read some of my blogs and posts before you will know that generally speaking I am very anti diet. As I explain here , in the long term I just don’t think they work. You can’t live “on a diet” forever  and inevitably at some point you will fall off the wagon. Much better, in my opinion, to change your eating habits for the long term and move to a more sustainable healthy eating plan where you eat well for the most part, but also allow yourself some treats and to misbehave on a regular basis. Read on to lose flab quickly and easily.

However I am now going to show myself up to be a complete hyprocrite and admit….I’m on a diet!! Let me explain. I am currently training really hard, hitting the gym 5 days a week, and trying to build muscle size AND stay lean at the same time (an impossible goal many would argue). However , despite my hard work both in the gym and trying to eat pretty well, I still have some stubborn flab around my lower belly, love handles and lower back. The classic slightly soft mid section of a guy in his late 40’s to be honest. Don’t get me wrong, I am being hyper critical of myself, but then again I am a vain bastard and summer is coming, what can I say.

So I wanted a diet/eating plan that would allow me to maintain my size, contained plenty of protein for ongoing muscle growth AND would hopefully help me shift some flab and fat.

So whilst looking around I stumbled across “The boiled egg diet”. It sounds horrific I know, but it’s not as bad as it sounds. For me it ticked all the boxes. Lots of protein, lots of good fats, very few (if any starchy carbs) but also lots of good carbs and fibre from Vegetables and fruit. Would this help me maintain muscle and lose some flab?

I’m well aware that in some circles eggs have a bad reputation. Too high in fat! Too much Cholesterol! The risk of illness etc!

However, from all the research I have done eggs are an extremely healthy food as they contain lots of protein and numerous nutrients. Eggs provide the necessary vitamins and nutrients for our bodies.

Eggs contain a lot of nutrients, high-quality protein, good fats, minerals and vitamins. One egg is rich in Selenium, vitamin A, vitamin B2, vitamin B5 and Vitamin B12. They also contain minerals and vitamins such as Folate, vitamin E, potassium, calcium, manganese, zinc and iron.

One large egg contains small amounts of carbohydrates, five grams of fat, six grams of quality protein and 77 calories. It is really important to mention that the white contains all the protein, while all the healthy nutrients are in the yolk.

The plan is to do it for just two weeks. Potentially just lose a few pounds, strip as much fat as possible and still ,as much as I can, maintain muscle size. I’ve been doing it for a week now. The diet is below. Take a look and I’ll give you my impressions of it after that.

The Diet:

Week 1:

Monday: Breakfast: two boiled eggs and fruit Lunch: two slices of meal bread and fruit Dinner: cooked chicken and salad

Tuesday: Breakfast: two boiled eggs and fruit Lunch: cooked chicken and green salad Dinner: orange, salad and two boiled eggs

Wednesday: Breakfast: two boiled eggs and fruit Lunch: one tomato, one slice of meal bread and low fat cheese Dinner: cooked chicken and salad

Thursday: Breakfast: two boiled eggs and fruit Lunch: fruit Dinner: streamed chicken

Friday: Breakfast: two boiled eggs Lunch: two boiled eggs and steamed vegetables Dinner: barbecued fish and salad

Saturday: Breakfast: two boiled eggs Lunch: fruit Dinner: steamed chicken and salad

Sunday: Breakfast: two boiled eggs and fruit Lunch: tomato salad and steamed vegetables with chicken Dinner: streamed vegetables

Week 2:

Monday: Breakfast: two boiled eggs Lunch: salad and chicken Dinner: orange, salad and two boiled eggs

Tuesday: Breakfast: two boiled eggs Lunch: salad and chicken Dinner: orange, salad and two boiled eggs

Wednesday: Breakfast: two boiled eggs and fruit Lunch: cooked chicken and salad Dinner: orange, salad and two boiled eggs

Thursday: Breakfast: two boiled eggs and fruit Lunch: steamed vegetables, two boiled eggs and low fat cheese Dinner: steamed chicken and salad

Friday: Breakfast:  two boiled eggs and fruit Lunch: tuna salad Dinner: two boiled eggs and salad

Saturday: Breakfast: two boiled eggs and fruit Lunch: cooked chicken and salad Dinner: fruits

Sunday: Breakfast: two boiled eggs Lunch and Dinner: steamed vegetables and steamed chicken

So here we are, at the end of week one, and what do I think?  Well firstly, not to state the obvious, I’m sick to bloody death of eggs!! However I can live with that part and there is only another week to go.

In terms of more constructive criticism…here goes. The effect has not been incredible but I’m fairly pleased. Mainly because I seem to be hitting the main goals. I haven’t noticeably lost any muscle size or definition but I HAVE lost about 2 pounds in weight and thankfully that seems to have mostly been in my target area around my midriff and belly. It isn’t dramatic but it is noticeable and strangely, even though I only look slightly slimmer, I really feel different. I just feel leaner, a bit more taught, tighter in the areas I wanted to tighten up. Now that may just be psychological and we will see where we are in another week, but for now it seems to be working.

Other side effects are also positive. The massive cutback on anything sugary and complete cut out of alcohol has me feeling more alert, staying awake later, but sleeping better. I’m also smashing my gym workouts for the last week.

So is there any downside?  Well Yes… I must admit to finding it pretty boring. Eggs, fruit, steamed veg and plain chicken is torture to a man who craves flavour and loves his food. However I’m adding garlic, chilli and ginger to just about everything and that has improved things.

The other definite drawback is that the eggs, whilst not creating the expected eggy fart environment 24/7, are causing some bad breath issues sometimes. The eggs seem to have the effect of drying your mouth out a bit and that creates a sort of sour feeling. I’ve found that if you just drink even more water AND clean your teeth an extra time mid day, it goes away.

So, if like me, you want to still build muscle, cut the flab AND eat healthy then after week 1 I would definitely recommend the boiled egg diet. For me it’s something I may do for 2 weeks every 3 months or so just to strip some unwanted fat.

Having said all that, I am dreaming of next Tuesday when I’ve promised myself a “bad” day and when I sure as hell won’t be boiling any eggs.

Take Care,

John

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8 Top Tips To Defy Age!

sly-stalloneAge….It gets us all in the end!! However there is no need to be defeatist about it. We are all living longer, generally are healthier and with a little work can look and feel amazing well into our latter years. We may not all be able to look as incredible as Sylvester Stallone as we approach 70 (or even want to) but we definitely can defer, defy and defeat some of the symptoms that we’d all rather avoid.

Below is a list of 8 top tips to help you beat nasty Mr Age!! if you adopt at least some of these you’ll hopefully be looking and feeling fantastic well into your latter years. I’m 47, approaching 48 and fully intend to be fit, fun and ageing disgracefully for as long as I can. These tips apply equally if you are in your 20’s as your 70’s. The earlier you start, the easier it is.

Top 8 Tips:

  1. Mentality: This is hands down THE most critical thing for helping you stay young. How you feel about getting older will to a large extent determine not only how you age but how you deal with ageing. Of course getting older has it’s frustrations but if you get down about it, worry about every little ache or pain and generally live a life where the whole concept of getting older makes you miserable then that will be reflected in your health and face. Worry and frowning ages us, both medically and facially. Worry and stress release a chemical called Cortisol into our bodies which has a whole plethora of negative effects. Instead try to be positive in all things. Count the blessings that you have, laugh loud and hard as often as you can, shrug off all those daily little setbacks and generally squeeze as much fun from life as possible.
  2. Walk: This sounds very basic but again it makes a massive difference. Walk as often and as far as possible, ideally with some scenery thrown in. It has been proven in study after study that people who walk regularly are fitter, happier and live longer. If you are going on a short journey, just popping to the shops or heading into the country for the day then ditch the car or bus and walk. Get your head up, look around you , take in your surroundings and really notice the world. Most of us are in a hurry and don’t really look around us. Walking every day and getting into the outside air WILL have a hugely positive effect on both your fitness and mental wellbeing.
  3. Stretch: Maintaining your mobility is key as you get older. Many people start to suffer with aches and pains, lack of mobility in their shoulders and hips, lower back problems and general creakiness when getting out of bed or chairs. Unfortunately, to a degree it’s just a wear and tear issue. However you can really help yourself by stretching regularly. Spend 10 minutes in the morning and 5 minutes every evening doing a proper routine of yoga like stretches (loads to look up on YouTube) and focus on your back, hips, legs and shoulders and you will feel loose and mobile for as long as you want. Actually this applies to everyone, not just older readers.
  4. Exercise: “No shit!!” i hear you all cry. Yes I know this is an obvious one. We all know we should exercise but to me it’s important what type of exercise you do. If I’m honest any form or exercise that gets your heart rate up and lungs working will benefit you, but for maximum benefit as you get older you definitely need to incorporate some weight training into your regime. Why? I know many people are scared of weights. The answer is that by regularly doing some weights (doesn’t have to be hugely heavy) you will build and maintain muscle strength, tendon, ligament and joint strength and even more importantly It will help with bone density and strength. As we age many people, especially women suffer from decreased bone strength and even crumbling bones. if this happens in your spine or hips it can immobilise you. Regular bouts of strength or weights based activity fights this off.
  5. Drink Water:…..and lots of it. Yet another obvious one. Yes maybe it is obvious but how many of you do it? I wrote a previous article here proclaiming the many benefits of water consumption, but as we get older it’s even more important. If you want to fight off things like kidney and liver infections, bladder problems, joint stiffness and a whole host of other irritating age related issues then drinking 4 -6 glass of water a day WILL help. I guarantee it.drinking-water-2
  6. Supplementation: By that I don’t mean cramming a load of pills and vitamins down your neck. What I mean is using natural ingredients that have proven health and wellbeing benefits. Such as? Well if you can get as many of the following into your diet as possible on a regular basis they will have a wealth of benefits for your physical and internal health; Ginger, Turmeric, Chilli, Lemons & Lemon water, Apple Cider Vinegar, Natural fish oils, Organic Honey, Chia seeds, Cinnamon….and as stated above lots of water.
  7. Booze: Waheey…..that’s more like it. Don’t get too excited. This is not a license to go out on the lash 3 nights a week. However a couple of drinks in moderation has been shown to be good for the heart AND to help alleviate stress (see Cortisol above). So what do I mean by a couple of drinks? Well one glass of red wine 5 or 6 days a week will do you no harm. Or if you abstain 3 or 4 days a week then a couple of glasses of wine or 2 or 3 beers now and then should also be fine. I wrote a piece way back when i started this blog (see here) all about consistency and how it can give you freedom to enjoy your life. A few drinks here and there will allow you that enjoyment that is key to looking and feeling younger, and if you are consistent in your approach to fitness and wellbeing in most areas of your life, cutting loose now and then will do you no harm at all.
  8. Diet: Yet again a pretty obvious and boring one, but vital all the same. Lets be honest here, we all know what we should and should not be eating. Just to recap and break it down into basics. Lots of good protein – Chicken, Turkey, lots of fish and less often, good quality red meat. As well as Nuts, eggs and some good cheese. Don’t avoid fat as long as it isn’t processed fat. So some fat from meat, nuts, eggs, natural dairy products, real butter, real yoghurt, Avocado…it’s all good for you. Lots of fruit, veg and fibre. Basically as much veg as you can get down you. Things to avoid? Well, processed and packaged food as much as possible, sugar in all it’s sneaky hidden forms, almost all drinks other than water, tea, coffee and some occasional alcohol, and try to limit starchy food such as bread, cakes, flour based products, pasta etc.

That’s it, all pretty straightforward and basic stuff. The truth is however that its often the obvious things that we ignore. This article is not aimed just at us old/older gits. Whether you are 22 or 72 you are still ageing. If you can incorporate as many of these tips into your daily, weekly and monthly routines as possible then it will help everyone to age more healthily and gracefully and to actually start to forget that age is even a problem.

Take Care,

John

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Top 20 Weight Loss Foods you MUST Eat!

top-20-weight-loss-food-on-the-planet

Without going too Game of Thrones on you….WINTER IS COMING. What does that mean? Well if you are anything like me when it gets cold and dark out you want to eat hearty, hot, stomach filling yummies that make you forget about the outside. However as we all know “Summer bodies are made in the Winter”. It’s very easy to pile on the pounds between October and March and we don’t really notice as we spend our lives in big baggy jumpers and coats.

So with that in mind I thought it was timely to knock out a quick list of the most waistline friendly foods you can eat in order to keep you looking slim, trim and utterly divine in time for next Summer.

Please bear in mind here that as I always say, this blog is ORDINARY GUY FITNESS and that means i positively encourage you to indulge now and then, treat yourself occasionally and eat, drink and be merry over Christmas. However life is about balance and if you are good 80% of the time, you can be naughty the other 20%.

So without further ado….let’s crack on with the list.

Weight Loss Foods:

  1. Whole eggs – Once feared to be full of cholesterol, whole eggs happen to be making a comeback. New research has shown they don’t negatively affect bloodstream cholesterol or cause cardiac arrest. They’re full of protein, healthy fats, and will make you feel full whilst having a really low quantity of calories. Eggs will also be incredibly nutrient dense and will help you get all of the nutrients you’ll need on a calorie restricted diet. The majority of the nutrients are based in the yolks.
  2. Leafy Vegetables – Leafy vegetables include kale, green spinach, collards, swiss chards along with a couple of others. They’ve several qualities which make them ideal for keeping weight down. They’re lower in both calories and carbohydrates, but packed with fibre. Leafy vegetables will also be incredibly healthy and very high in most types of vitamins, minerals and antioxidants. Including calcium, that have been proven to assist with fat loss in certain studies.
  3. Salmon & Oily Fish – Oily fish like Salmon is amazingly healthy. It’s also very satisfying, making you feel full for a number of hours with relatively few calories. Salmon is also packed with top quality protein, healthy fats as well as a variety of essential nutrients. Salmon can also be packed with Omega-3 fatty chemicals, that have been proven helpful in lowering inflammation, which may play a significant role in weight problems and metabolic disease. Spanish mackerel, trout, sardines, and other kinds of oily fish will also be excellent.
  4. Cruciferous Vegetables – These veggies include broccoli, cauliflower, cabbage and sprouts. Like other veggies, they’re full of fibre and they are incredibly fulfilling. What’s more… these kinds of vegetables also have a tendency to contain decent levels of protein.brocolli
  5. Lean Meats & Chicken – Meat continues to be unfairly demonized. The reality is that meat is a diet friendly food, because it’s full of protein. Protein is easily the most fulfilling nutrient, and eating a higher protein diet will make you melt away up to 80 to 100 more calories each day. Research has proven that growing your protein intake to 30% of calories can reduce cravings by 60%, reduce desire to have late-night snacks by half, and cause weight reduction of up to one pound per week… simply by adding protein into the diet.
  6. Steamed Potato’s – What?? I hear you say. White-coloured taters appear to have fallen from favour for many reasons. However… they’ve several qualities which make them an ideal food, both to lose weight and for optimal health and wellness. They contain a remarkably diverse selection of nutrients, just about everything we need. They’re particularly full of potassium, a nutrient that many people don’t get an adequate amount of and plays a huge role in bloodstream pressure control. They are also extremely filling. This means that when you eat white-colored, steamed taters, you’ll naturally feel full and consume less food of other types. Sweet potato, turnips and other root veg have many of the same properties.
  7. Tuna – Tuna is yet another low-calorie, high protein food. It’s lean fish… there isn’t much fat inside it. Tuna is well-liked by bodybuilders and fitness models who’re on the cut, because it’s a terrific way to keep protein high, with total fat and calories low. If you are attempting to highlight protein intake, then make certain to select tuna canned in water, not oil.
  8. Beans & Legumes – Some beans and legumes could be advantageous to lose weight. These include lentils, black beans, kidney beans and a few others. They are usually full of fibre and protein ,and tend to be very filling which means you reduce overall calorie intake.
  9. Soups – Foods with a low energy density (ie that take almost more effort to eat than calories they contain) are great when losing weight. Vegetable soups fall into this category. Some research has proven that eating the very same food, except produced in a soup rather than as solid food, makes people feel more satiated and eat considerably less calories.
  10. Cottage Cheese – Dairy items are usually full of protein. Among the best ones is cottage cheese… calorie for calorie, it’s mostly just protein with hardly any carb and fat. Most dairy items will also be full of calcium, and that has been proven to assist in the bodies fat burning process.
  11. Avocados – Avocados really are a unique kind of fruit. Whereas most fruit has elevated levels of carbohydrates, avocados consist mainly of healthy fats. They’re particularly full of monounsaturated oleic acid, exactly the same kind of fat present in essential olive oil. Avocados are great as inclusions in salad, because research has shown the fats inside them can boost the nutrient uptake in the veggies 2.6 to fifteen-fold. Additionally they contain many essential nutrients, including fibre and potassium.
  12. Apple Cider Vinegar – Apple cider vinegar treatment has become amazingly popular within the natural health community. It can be used in condiments, like dressings or vinaigrettes. Many people even dilute it in water and drink it. Several studies in humans claim that vinegar could be helpful to lose weight. Taking vinegar simultaneously with a high-carb meal can increase feelings of fullness making people eat 200-275 less calories during the day. Vinegar has additionally been proven to lessen bloodstream sugar spikes after foods, which can lead to a variety of advantageous effects on health within the long term.
  13. Nuts – Despite being full of fat, nuts aren’t naturally fattening. They’re a great snack, that contains balanced levels of protein, fibre and healthy fats. Research has proven that eating nuts can improve metabolic health and even result in weight reduction. Research has also proven that individuals who eat nuts are usually healthier, and leaner, than those who don’t.nuts
  14. Some Whole Grain Products – Despite grains getting a poor rap recently, there are several types which are certainly healthy. Notable good examples include oatmeal, brown grain and quinoa. Oatmeal consist of beta-glucans, soluble fibers which have been proven to improve satisfaction when eating and improve metabolic health. If you are on a really low-carb diet then you’ll wish to avoid grains, since they’re full of carbohydrates. But there’s no problem with eating a few of the healthier grains if you’re able to tolerate them.
  15. Chilli & Other Peppers – Eating chili and all kinds of peppers might be helpful on a diet. They have a substance known as capsaicin, that has been proven in lowering appetite while increasing fat loss in studies. It is even offered in supplement form and is a very common component in lots of commercial diet supplements. It also speeds up your bodies metabolism.
  16. Fruit – Most health professionals agree that fruit is good. Numerous research has proven that individuals who consume the most fruit (and veggies) are usually healthier than individuals who don’t. While they contain sugar, they also have a low energy density and take time to munch. Plus, the fibre aids in preventing the sugar from being launched too rapidly into the blood stream.
  17. Grapefruit – One fruit that should be highlighted is grapefruit, because its effects on weight loss happen to have been analyzed directly. One study of 91 obese people, eating half a grapefruit before foods caused weight reduction of 1.6 kg during a period of 12 days. The grapefruit also helped reductions in blood insulin resistance, a metabolic abnormality that’s implicated in a variety of chronic illnesses. So… eating half a grapefruit about 30 minutes before a number of your everyday foods will let you feel more satiated and eat less overall calories.grapefruit-weight-loss-diabetes
  18. Chia Seed Products – Chia seed products are some of the most healthy meals around. They contain 12 grams of carb per ounce, which is pretty high, but 11 of those individuals grams are fibre. This will make chia seed products a minimal-carb friendly food, and among the best sources of fibre on the planet.
  19. Coconut Oil – Not all fats are equal. Cocounut oil has elevated levels of fatty chemicals of medium length, known as Medium Chain Triglycerides (MCTs). These are far more satisfying and lower in calories. Some studies have even shown that coconut oil can help to actively reduce stomach fat. Coconut oil and extra virgin olive oil should be the only fats you need for cooking and sauces.
  20. Full fat natural yoghurt – A great dairy product. Yoghurt consists of probiotic bacteria that may enhance the efficiency and balance of your stomach. Getting a properly balanced stomach can help safeguard against inflammation and leptin resistance, the primary hormonal driver of weight problems. Just make certain to select full-fat yoghurt… this is the good stuff. High in protein and good fats as well as the right sort of bacteria. Low-fat yogurt is generally packed with sugar, so it is advisable to avoid it like the plague.

 

That’s it. A pretty comprehensive list. Loads of yummy things in there. What is the common thread amongst them all?? They are all pretty much natural products. Avoid processed and packaged foods wherever you can. Eat healthily from the list above, even in fairly large quantities, train 3 to 4 times a week and you WILL lose weight and will look and feel healthier and slimmer.

Take Care

John

 

 

 

Don’t Believe the Hype! Food Fascists.

Food FadsSo I’m going to be completely contradictory here. How? Well I’m a blogger in the Health, Fitness and Food sector and I’m just about to tell you not to take food bloggers seriously. What…..why? Well mainly because I believe in you, you as an individual, you as a person with their own mind who can make their own decisions on what is best for you.

Food Fads:

Blogging has become a huge industry in it’s own right in the last 10 years. It has created and made superstars of some bloggers, many of whom have gone on to write books, appear on TV and become media stars. A large proportion of those have been in the health, food and fitness sector. Am i just a teensy weensy bit jealous……of course I bloody am. However that doesn’t stop me from seeing through all the shiny success and great ratings to recognise some of the truth.

Many of these people are promoting and pushing pretty strident messages about what you should and shouldn’t do. You MUST eat this way or that way, you must NOT eat this, DON’T touch that, THIS will make you slim and healthy, THAT will make you fat and kill you. Many of the messages that are put out there are food fascism. I don’t have an axe to grind on any particular way of eating. I don’t really care if you are a vegan, a raw food nut, a high/low protein geek or a no carbs junkie. My personal belief is that ALL of these systems have the potential to be harmful or good for you depending on how you approach them.

I watched a documentary on TV last week (see below) and it brought home to me a) how huge this industry has become, b) how the message can become corrupted by the amount of money involved and c) how much harm it can potentially do because there are a large number of sensitive, needy and sometimes vulnerable people out there.

Now don’t get me wrong, having watched this programme I am pretty sure it had it’s own axe to grind and was trying to set an agenda of it’s own. It was occasionally quite cruel and overly personal about some of the topics and people involved. However it did get me thinking and actually made me consider what I was doing and how i go about things. Are there that many people out that really do slavishly follow what so many of these online guru’s are producing, and just how well researched and factual is it after all?

As I said even though it’s not my particular choice if you happen to be vegetarian or vegan, a raw food only fan or any other subset of mainstream eating then that is entirely your choice.

However what I would advocate is DO YOUR OWN RESEARCH….and by that I don’t just mean watch a few Youtube channels and jump in with both feet. I mean do some proper research. Consult recognised and properly qualified nutritionists, speak to a variety of health and/or fitness professionals, read about the real life pro’s and cons of adopting any eating system for a long period of time.

If you have read my blogs for a while you know what I advocate…..it’s very simple and pretty easy to follow. I advocate eating a healthy, varied diet for about 80% of the time, doing some vigorous form of exercise or training as often as possible, and then eat/drink whatever the hell you like (within reason) the other 20% of the time. I called this blog and my sites Ordinary Guy Fitness for the most basic of reasons, because I am an Ordinary guy and so are 90% of you, and being fit and healthy for many people is challenging enough without making it overly complicated.

So just in case you haven’t read my blogs previously what exactly am I suggesting you eat? Again it’s really simple. Lots of natural produce with fairly high protein levels, high NATURAL fat levels and slightly lower carb levels….but nothing excessive. That means good quality meats, poultry and fish, or beans, pulses and nuts for your protein. Again good meats and oily fish or nuts, eggs, avocado, real butter, good cheese etc for your sources of good fat. Still have carbs but as much as possible get them from vegetables, sweet potato, brown rice and eat a bit less bread, pasta, white rice etc.

Try to reduce your portion levels just slightly and as much as possible (5 days a week) steer clear of sweets, snacks, refined sugars, fizzy or sweetened drinks and booze. The other two days a week….go out, enjoy yourselves, eat the food you enjoy or the treat you craved. That doesn’t mean stuff yourself or overeat for the sake of it, but DO enjoy. By doing that you will stay on the right path and ensure you can follow a healthy plan for the long term without feeling you are denying yourself.

Whatever you do, be confident in yourself and your OWN ability to make the right choices. Try not to follow the latest fad, become devoted to the latest online food sensation or healthy eating guru, and don’t convince yourself that you or anyone’s else’s version of “clean eating” is the only way forward. It’s a big wide world out there with many things to experience, enjoy and savour. We all have our own ways of doing things so celebrate your own individuality and work out what is right for you.

Healthy Eating posterI hope you enjoyed this article and I apologise for my lengthy absence. Please continue reading and there will be many more articles to come.

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6 Reasons Water is your best friend!!

Drinking water

Boy oh boy……it’s hot!! It’s been 33/34 degree’s c or pushing into the 90’s F in the UK the last few days and with no wind or air it’s felt hotter. Not that I’m complaining, I’d live the rest of my life in just shorts if i could. However when it’s like this we all tend to spend a lot of time looking in the fridge and thinking “what the hell can i drink?”

We all realise that when it’s hot like this you need to drink more, not just to quench your thirst but to keep yourself hydrated. We are all aware that hydration is so important and that dehydration is a BAD thing right? Of course……but do we really go about it the right way and do we know what we really should be drinking?

The answer is WATER!!!! We probably all know that but do we know why? Do we know just how good for us it is and what many of the amazing benefits are of drinking plain ol simple H2O? We are probably all vaguely aware from our school days that our bodies are largely made up of water, 70%+ and that should tell you why it is just so vital for so many elements of our health.

Below I’ve detailed 6 reasons why drinking more water daily will have immediate, positive and visible benefits to you, your body and your health. Firstly though lets deal with one of the big issues. You’ve probably all heard the “You need to drink 2-4 litres of water per day, or at least 8 large glasses”…….hmmmmm really? In an ideal world that might be true, but this site is all about reality and ordinary people. How realistic is that? For a start, with the best will in the world, drinking 4 litres of water a day + other drinks would mean you’d spend half your life in the toilet. There is also the practicality element depending on how and where you work, and then there is the boredom factor (I’ll cover that a bit later). In my view we need to get real here. Most of us don’t drink enough water so any extra is an improvement….but what should we be aiming for? If you can drink 1.5-2 lires of water a day or 3 to 4 pints, plus your normal consumption of other drinks, that’s plenty. That equates to a couple of decent sized glasses in the morning (when it’s most important), 1 at lunchtime, 1 at dinner time and maybe a smaller one before bed. Job done.

Reasons to drink Water.

  1. Drinking water actively helps you to lose weight. How? Well in a number of ways. Water actually helps to fire up and fuel your metabolism. An increased metabolism helps burn more calories even without exercise. Not only that but the water helps flush away excess fats in the body. An additional benefit is that drinking water helps alleviate hunger pains. Try drinking a large glass of water 15 minutes before a meal and you will feel slightly less hungry when you eat. Do this at every meal and it will aid your weight loss.
  2. One for the ladies. Drinking extra or more water will have a dramatic effect on your skin. Many of us, especially ladies who apparently are “so much busier” than us guys, are walking around partially dehydrated much of the time. Your skin and the fatty layer just below it contain a huge amount of water. If you allow your overall water levels to drop that skin and fatty layer will shrivel and tighten, and you know what that means……….the dreaded wrinkles. I’ve no idea who this lady is but hope she doesn’t mind me using this picture. Check out the difference after just 4 weeks. Noticeably less wrinkles and grooves in the face, dark marks under the eyes are gone and the general colour and tone of the skin looks so much better. Give it a go ladies…it works.

Skin-benefits-of-drinking-water-anti-aging-remedy

3. Big improvements in the function of ALL of your internal organs. Your kidneys and Liver cannot function properly without enough water in your body and these are vital for flushing out toxins, cleaning your blood and generally purifying your whole body. Over the long term these can be badly damaged by prolonged lack of water but this can be quickly improved by upping your daily intake. However it’s not just those. Your heart and arteries love water, as it also helps to clear away some of the clogging that age and diet produce and also helps the heart pump blood more effectively around your body. Finally your stomach and intestines use water to regulate and make your digestive system work much more effectively. You will go to the loo more regularly (both types) and less painfully and after a time will feel less bloated and cramped in the stomach area. There are even some studies that suggest that drinking plenty of water can help prevent certain types of cancer such as colon cancer.

4. Reduces fatigue and improves mood. Many people wander around constantly saying “I feel so tired all the time”, or feeling grouchy and grumpy, unable to easily deal with the day to day issues that life throws at us all. Research has shown that just a 2% drop in ideal water levels can dramatically increase fatigue in the body, lead to an inability to concentrate and can also alter mood in a negative way. Upping your water intake will over a period of time give you more energy (and that alone will improve your mood), but also has a direct positive effect on your brain function and actively puts you in a more positive mind set and improves your mood. Water makes you smile…….not sure if that’s a catchphrase yet but maybe it should be.

5. Drinking water improves joint pain and issues with muscles and ligaments. Joints are just that, joints. If you have a door hinge and it gets stiff, what does it need…..oil. Well joints in the human body are no different. Our shoulders, elbows, wrists, hips, knees, ankles etc etc all move and all need lubrication to do that easily and effectively. Cartilage, spinal discs, ligaments, tendons etc all contain water to give them their flexibility and sponginess. If you become dehydrated or just don’t quite have enough water then guess what? All those joints stiffen up a little. I’m not going to tell you that it is a miracle cure and if the cartilage in your knee is completely shot that drinking water will solve it, that just isn’t true. But it is true that if your are a normal person , drinking extra water will help lubricate those joints, add some extra tone and flexibility to your muscles, soften and relax your tendons and ligaments and over all that may add just an extra 1-3% improvement in how your body feels. Isn’t that a great result from something that just flows out of the tap??

6. The last one is not so obvious but increasingly seems like it may be important. Drinking water helps to regulate your bodies PH levels. What’s that? The PH level is the balance between Acidity and Alkaline levels in your body. It is best to be pretty neutral or moving slightly towards Alkaline. There is some research that seems to indicate that excess acidity in the body “may” be a cause of various diseases such as cancer and heart disease. Things like bad diet, lack of water, smoking etc can all cause higher levels of acidity. Drinking extra water helps balance your PH levels and although this is not proven , a balanced PH level is much more likely to lead to longer term health benefits.

Hydration - water - lemon

So here are just a couple of tips to help you add more of this vital, life giving and health promoting substance into your daily routines. Firstly, drink a large glass of water pretty much as soon as you get up. Head down the stairs or into the bathroom and glug down a decent sized glass before you do anything else (coffee comes 2nd I’m afraid). Not only does this get one of your days glasses done before you can think about it, but your body which has had no hydration for the 5, 6 or 8 hours (if you’re lucky) that you’ve been asleep, desperately needs it.

Drink another glass 15 minutes before lunch and 15 minutes before dinner. You will eat slightly less but it will also actively improve the digestion of the food you eat.

My final tip, cos lets face it, gallons of water can be slightly boring, is add some simple ingredients to freshen up the flavour slightly. I’d suggest fresh lemons and/or some mint or Ginger. Simply get a large jug or 2 litre bottle. Fill with water. Slice up a lemon and add to the water, stick it in the fridge and away you go. Mint and ginger as extra’s if you want to be totally radical.

I hope you enjoyed this and please please give it a try. Make drinking 3 to 4 pints of water (around 1.5-2 litres) a day your mission over the hot summer months. Do it every day and then come back to me in a month and tell me how you feel.

Take Care,

John

Please don’t forget to check out my other sites.

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Confession? Good for the Soul or Your Waistline?

Eating ConfessionsI’m not a religious guy, very far from it. The idea of confessing my sins is not something that really appeals to me, partly because in my case it would just take far too long and partly because the idea of admitting my wrongdoings (real or imagined) to someone else and them judging me for it just doesn’t feel right. However that doesn’t mean that I do no wrong OR that I don’t admit it…..to myself at least. Today’s blog is a way to confess your sins…..even if only to yourself, that I guarantee will also help you to lose weight and improve your diet and eating habits enormously. What the hell am I talking about? Read on and I’ll explain…

The vast majority of people that I speak to or observe who are trying to get themselves fit, or especially who are trying to trim that waistline and lose weight have one major obstacle, something that catches them out every time. What am I talking about…..it’s those bad eating or refuelling habits. Even those who are consciously making the effort and really believe they are “eating healthy” are often letting themselves down badly in the kitchen.

Little Sins That Kill Your Wasit line:

The killer is the small things, the little sins that you don’t even think about that ruin all your plans and knock you off track so that losing the weight, reducing fat levels, reducing your waistline and getting fitter becomes a much harder and longer journey than it should. If you’ve read any of my previous posts and even the title of this blog Ordinary Guy Fitness should demonstrate that I’m no evil taskmaster who wants to ruin your life and take away any fun or enjoyment. In fact in a previous post here I talk about how if you are consistent in your training and eating then you can cut yourself some slack now and then and have a blow out. However that doesn’t mean that 5, 6 or 7 days a week you can sneak a little treat or indulgence in and it will go un-noticed.

Biscuits

The fact is that most people, even those trying to be good simply don’t realise how all those tiny little slip ups, or small things that you think “won’t hurt” quickly add up. Let me give you a few examples. Tea and Coffee drinkers, and there are plenty of you, may have 3, 4 or even 5 cups a day. Let’s say you have just over a teaspoon of sugar with each cup….that’s 17 calories per spoon or 85 per day or just under 600 calories per week. In fact drinks are where most people fall down badly eg Fruit juice = average 120-150 calories per 250ml serving. 4 glasses of what you think is healthy fruit juice a week = 1000 calories. A can of soda/fizzy drink eg Coke = approx. 140 calories. It’s late at night, you’ve been good all day, you are watching TV and decide to have a cup of tea and treat yourself to 2 biscuits, “two biscuits can’t hurt right?” Depending on your weapon of choice there are between 60-95 calories per biscuit. Throw in the sugar and milk in the tea and your little pre bed treat just cost you 200 Calories. 5 days a week that’s another 1000 calories added. You’re peckish, you had a really healthy breakfast and lunch but it’s now mid afternoon. You open the fridge and there is a mini pork pie. It’s protein right….can’t be bad for me. It goes down in about 3 bites….another 185 calories. My point is that just in those few examples I have given you that is an extra 2500/3000 calories per week, and that doesn’t count any of the Wednesday night beers or glasses of wine after work which could easily add another 600-1000. That’s a real issue. Here you are trying to be good, watching what you eat, in your meals at least, yet just through small things that you consider insignificant you could be adding anything from 2000 to maybe even 3500/4000 calories a week. Let’s put that in perspective. If you are a lady looking to lose weight you will probably be aiming for a target Calorie intake of between 1400-2000 per day (depending on size and training activity etc). If you are a man it could be 1600-2400. That means that just through the odd little slip up you are eating a whole extra day’s food or maybe even 2. You are consuming 8 or 9 days worth of calories in just 7. How are you going to get a slimmer waistline doing that? Answer….you aren’t!

So here’s what I recommend. It’s a bit of a pain but boy does it work. Keep a food diary. Sounds simple, it is. Get yourself a little waiters pad and initially for a week write down every single little thing that goes in your mouth or down your neck. I do mean EVERYTHING. Every sweet, every spoonful of sugar, every nibble of a biscuit and particularly every single drink. Keep notes. Think of it as confession time. The trick is total honesty. You don’t need to tell anyone else, it can just be your secret, but you really do need to keep a note of every one of your sins. Then at the end of the first week get that pad, set aside an hour and go on google. Try to work out as accurately as possible the amount of calories you have consumed, focus particularly on the drinks, any snacks or anything you just know is probably not good or that is an extra that you could have cut out. I’ll guarantee that you’ll be shocked. Don’t cheat and deny yourself everything just to get a good result. Do what you would normally do and then do the maths. Once you know where all those little extra’s are coming from and more importantly KNOW what they are costing you it will become far far easier to exercise will power. Not only that but just by being conscious of the details and how bad those little inconsequential things can be, you will magically stop wanting them so badly.

So is confession good for the soul? Who knows!! However by acknowledging and then confessing your eating sins, to yourself at least, you will be taking the first and most important steps on the path to righteousness and much more importantly, a smaller waist.

After that first week you may find that you like the habit of keeping a diary. Making the notes and being able to see visually what you are consuming may be what you need to keep you on track. For others just that initial shock will do the trick. Give it a go, even if you are not overweight and just trying to shed a little body fat for summer or to trim an inch off your waistline show off your abs, this trick really works.

As always if you like this post, please share, like, comment and subscribe to my email list.

Take Care,

John

Healthy Easter Freebies….for everyone!! Subscribe Now!!

subscribe

Hi Everyone,

I posted this (see below) a few days ago and had a great response. However it’s Easter and I’m in a good mood spending the time off with my kids etc. So I’ve decided to extend the offer to EVERYONE! Yep that’s right, everyone who goes onto my Blog website www.ordinaryguyfitness.com and signs up onto the email subscription service will be sent a free Pdf on how to eat, what to eat and when to eat to stay lean, mean and shed fat. Don’t hesitate, do it now. 

Hello again Ladies & Gents,

As you may know this is a relatively new venture for me but I am really passionate about spreading knowledge and information on how to be more healthy, fitter, stronger and leaner. I want it to grow and as I’ve already said on my website www.ordinaryguyfitness.com I am completely honest about the fact that at some point I’d hope to earn some money from this venture. I see nothing wrong with that. I spend my time and provide you guys with some knowledge, tips, motivation and hopefully some entertainment. In return at some point in the future I will hopefully earn some money for my efforts. If that doesn’t float your boat or you disagree then don’t read the rest of this post, i totally understand. However if you feel that is fair then please do read on.

In order to grow my websites presence and build it’s following i need to attract as much traffic to it as possible. That means you, your friends, your friends friends and as many people out there in the big wide world as possible. I’m also very keen to make sure that those of you who enjoy my posts don’t miss out.

So with that in mind I have a new feature on the site which is an email subscription service. Simply go to the main page on my site ,look at the menu on the right hand side and you’ll see the email subscription box. Enter your email, hit subscribe and follow the instructions. You will then receive a simple email each time a new post comes out so that you don’t miss out. Don’t worry I’m not going to bombard you. I do have a real life and two to three posts a week is about all I will manage so i won’t be filling up your inbox.

As a little incentive I’ve come up with a fantastic FREE GIFT for the first 20 subscribers. You will receive a short healthy eating tip sheet and blueprint that tells you how and what to eat, when to eat and what to avoid to stay lean, mean and lose flab in time for summer.

I haven’t done this before and hope it works so watch this space. You’ll never know unless you try right????

Anyway, i hope you appreciate me being honest and up front about my motives and as always i welcome any comments and will do my best to answer.

So come on don’t hesitate, go to the website and Subscribe now….Please!

Take Care,

John