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>> 6 Fat Loss Myths << 1. Starving myself is the best way to lose weight, but eating too little can actually cause you to put more weight on! Sounds silly I know, but let me explain: When your body goes into starvation mode it starts to use all of your body fat as energy (well that’s what it’s there for right?) Unfortunately it doesn’t only burn your body fat as fuel, but it also starts to break down your muscle to use as fuel as well. The problem with that is muscle is highly metabolic, meaning it burns a lot of calories even when you’re sat there doing nothing, in fact 1 pound of muscle burns an extra 50cals. So if you starve yourself and lose 10lbs of muscle, that’s around 500kcals that will now be stored as fat instead of being used by the muscles. 2. Snacking is bad Actually snacking will help you lose weight, it’s eating the wrong types of snacks that is bad. Snacking helps regulate your blood sugar levels and thus fat storage. If you eat 2 or 3 big meals, your metabolism is overloaded and has to store some of that energy as fat, afterwards it goes back to sleep until your next big meal. Aim to eat 6 small meals and snack every 2-3 hours, not only does it mean that it’s less likely for the energy to be stored as fat, but it will keep your metabolism firing throughout the day. 3. Fat turns into muscle Fat and muscle are 2 completely different types of tissue; it’s like saying your brain cells turn into chest hair. Unfortunately you have to burn fat off and build muscle separately. However, don’t let this put you off exercise, like I mentioned before, muscle is highly metabolic meaning the more you have the more calories you burn. So burning fat and building muscle support each other when trying to lose weight 4. Crunches burn belly fat After the end of your workout, you spend 20 minutes doing sit ups and crunches to target your belly fat, right? Well you’re wasting your time! You can’t target specific areas of fat; fat is burned from where you’re genetically predisposed. All the fat you burn doing crunches is disseminated throughout the entire body. For example, working the back of your arms, won’t specifically burn the fat on the back of your arms, it will burn it from various parts of your body. Also, sit ups and crunches actually require very little energy, so the fat you do burn will be minimal. Instead focus on training large muscle groups such as the legs, back and chest and you will soon see the fat disappear from your belly. 5. My weight is the best indicator for fat loss You shouldn’t focus on the scales too much when you’re trying to lose fat. If you’re exercising (and you definitely should be) you will also be building and toning your muscles. Muscle weighs more than fat, so you may weigh the same or even more, but you could have lost a load of fat and put a bit of muscle tone on. Another reason you shouldn’t live by the scales is that some weeks you may lose shed loads but other weeks you may not lose anything or actually put some back on. When eating less and exercising, your body can go into starvation mode, meaning it panics and hordes all of your fat to keep as crucial energy. Just stay on track and you will soon start burning the fat again. 6. Running long distances is the best way to burn fat. Your body is an astounding thing; it’s designed with efficiency in mind. When you do something over and over again it becomes easier, right? It’s the same with running, after a while, not only does it become easier but your metabolism becomes more efficient and requires fewer calories to perform. Initially you may lose weight, but your body will soon adapt and you stop making gains. This doesn’t mean that running can’t help you lose weight. Instead of running at a comfortable pace for 40 minutes, you should try high intensity interval training. Interval training is changing a variable in an exercise to make your body work harder. An example you can use, is to run slow for 1 minute then run fast for 30 seconds and repeat this for 20 minutes. You will burn much more calories in 20 minutes doing this than doing 1 hour of normal jogging. Please Share :-)

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What fantastic fun! For the second week running my wife, sister in law and I took part in London's "Swim Serpentine". A new and challenging 1 mile swim at the famous Hyde Park, all proceeds and donations were in aid of Hospices of Hope. Hospices of Hope provide palliative care for those who are terminally ill within eastern Europe, and have led the way for the past 25 years. Although the waters were colder than cold, we'll certainly be back for the next year! Smashing time...

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Sugar is one of the main and contributing factors to unwanted weight gain. Alarmingly some of the most popular drinks contain copious amounts of the stuff! Remember. Just because a product is marketed as being low in fat or high in antioxidants and calcium, does NOT make this a healthy option... Think before you drink.

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Cranberry Nutty Cocoa Energy Balls

>> Cranberry Nutty Cocoa Energy Balls << Save your money, and ensure your treats are totally healthy! Ingredients: 80g ripe banana 50g dried cranberries 60g ground almonds 80g crunchy nut butter of your choice 3 tsps cocoa powder 50g mixed seeds Makes 9 energy balls Per ball: 163 calories 11g fat 11g carbs 5g protein Method: Place the banana in a bowl and mash thoroughly. Add all of the remaining ingredients, except for the mixed seeds. Mix thoroughly. Roll into 9 balls. Sprinkle the seeds onto a plate. Roll each ball in the seeds to coat. Freeze for 30 minutes. Remove from freezer 10 minutes prior to serving. Store in an airtight container and freeze for up to one month.

10 Tips for Walking Success - Andrew James Fitness

Be honest, how many steps do manage per day? Walking is the most cost effective and easiest way of staying physically fit. With such versatility we can literally take this anywhere. You can also tailor the intensity of your exercise based upon your goals and ability. So whether you look to increase your levels of fitness, lose weight or establish this as your daily habit these top tips will help you get the greatest benefits from your workout. Power walking, or even just waking at pace will ensure you burn even more calories.

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Keep that motivation high! Basics win EVERY TIME ladies and with that, CONSISTENCY. I am your tool for accountability, with simple progressions each and every week you can literally transform your body in little to no time... Just remember, and as I always say: simplify. * 3 litres of water * portioning, use you hands! * greens, greens, greens * GOOD FATS are >> GREAT << * carbs are NOT your enemy! * protein * mindset, goals and visualise * exercise EVERY week * REST! PS: Enjoy your treats, seeing friends and eating out! There you have it. The simple secret. Now go get it!

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AMAZING RESULTS! Our VIP’s are simply flying over here… Over 3 stone lost and a collective 30 inches + elsewhere…not forgetting a MASSIVE - 12 inches from the waist alone! You often hear people say that a picture says a thousand words, well these few below certainly do! In as little as 12-weeks you to can achieve the same, trust me. Results is ALL we do! The process is in fact VERY simple, but MUST cover these 3 basis: 1. MIND 2. BODY 3. NUTRITION With these 3 fundamentals, AMAZING things can happen…in as little as 90-days! Are you up for the challenge? To find out more, contact me here: info@andrewjamesfitness.co.uk www.andrewjamesfitness.co.uk

Satay Chicken Skewers

>> Satay Chicken Skewers << Check out these little beauties! They're quick, easy and oh so tasty...you could even make a large batch and freeze the rest, plan - prep and dominate your nutrition! Ingredients: 1 x 200g chicken breast, diced 2 tsps crunchy peanut butter juice of one lime 1 tbsp soy sauce 50ml fresh chicken stock 60ml coconut milk small pinch of dried chilli flakes small pinch of sea salt small pinch of ground black pepper 1 thumb sized piece fresh ginger, finely chopped 1 garlic clove, finely chopped 4 tsps sesame seeds Makes 4 chicken skewers 138 calories, 6g fat, 4g carbs, 17g protein Method: Preheat oven to 190 ̊C / 375 ̊F. Place all of the ingredients in a bowl, except for the sesame seeds. Mix everything well to coat the chicken. Refrigerate for 30 minutes. Line a tray with foil. Thread the chicken onto the skewers. Place on the tray. Sprinkle the sesame seeds over the chicken, turning the skewers to coat on all sides. Oven cook for 25-30 minutes until the chicken is thoroughly cooked. Serve with a salad. Store any leftover chicken in an airtight container and refrigerate for up to 3 days.

Be Friendly to Yourself - Andrew James Fitness

Are you aware of a self-critical voice that has taken up permanent residency in your mind? Do you believe every nagging, mean, outrageous, guilt-producing thing that your self-critical voice says to you? Is it time to change the way you speak to yourself, both from an internal and external perspective? Think of your mind as the home. An intimate and private vicinity, where thoughts, words and feelings have the freedom to flow. Any thought can enter your mind, it will remain for as long as you allow it too, and affect your behavior and your actions.

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Taking the time to reevaluate your situation... We hold the belief that every circumstance has an answer, that nothing is ever a failure and that with consistent accountability a solution is always found. Your result is EVERYTHING. So to ensure we remain on the straight and narrow, inquisitive questions must be asked on a daily basis. You see, for truly transformational results you must understand that by not doing the above you will continue to be caught in a whirlwind or poor choice and poor habits. It's like our clients of old; before joining our group they would try really hard to lose weight, stay healthy and hit the gym. Yet the inevitable would always surface, a weekend out followed by drinks and cheeky nibbles, maybe a biscuit here and there, typically it could even be the chocolate...but for the most part it really doesn't matter. The real issue is data and our question "why?" We need to ask, evaluate and reverse engineer the perfect solution. Otherwise we'll just start over and over again, "I'll start next Monday...AGAIN" is what we always hear! So to break this cycle we must be radical. Make your notes, ask your questions why and create the solutions to any impending issue. From here we carry your personal blueprint to transformational results. Be consistent and give it time... It's a guarantee!