RJS Fitness

Tuesday 17 August 2010

The Secret to Burn Fat and Build Muscle in under 25 mins...

by Rob Suchet from RJS Fitness

Human Growth Hormone (HGH) is a naturally occuring substance that our bodies produce when we are asleep and when we train but most people are not training in ways that optimise HGH release. HGH helps us burn fat and build muscle, so it is essential to optimise its release in order to help us reach our goals.

To optimise your HGH release follow these RJS Fitness simple rules:

exercise hard for between 20-40mins. HGH starts to be produced after approx 20mins of intense exercise and starts to reduce after 40mins due to increased cortisol release.

avoid a high-fat meal before you train

drink plenty of water

ensure you are getting 8-9 hours quality sleep per night

avoid any sugary food or drink during and after your workout, especially fructose (including whole fruit or juice). Sugars (esp fructose) immediately stop HGH production. People who drink sports drinks while they train have wasted their workout, simple as that.

take a high quality whey protein immediately after your workout. Essential that you choose one that does not contain sugar, sweeteners or artificial flavourings, is made from grass-fed cows milk, carefully prepared to protect the fragile proteins and naturally occurring immunoglobulins. I use Metagenics Biopure Protein.

Long cardio workouts boring you with little gains? Here's a cardio workout that will optimise your GH production in 24 mins:

3 min warm-up

Sprint for 30 secs at your absolute maximum effort (other types of cardio exercise e.g. swimming, cycling, rowing are also ok)

Recover for 90 seconds at a steady walking pace

Repeat 7 times (total 8 work periods)

5 min cool down

Stop wasting your time with long, slow cardio training and perform this type of cardio training twice a week for quick results: reduced body fat, increased muscle, stronger bones, reduced risk of heart disease, diabetes and osteoperosis.

For more information on fitness, health and nutrition visit www.rjsfitness.co.uk

Monday 26 July 2010

Weekly Exercise Target

The purpose of the Weekly Exercise Target is that you can fit it around your busy life! Try to complete all the exercises even if it means just doing them here-and-there, whenever you can fit them in. (To try and complete the whole week in one session would be to defy the object of the weekly target).

This week's exercise target:

300x bodyweight squats
200x press-ups
100x burpees
50x wide-grip overhand pull-ups
200x side-side lunges
300x star jumps

+ run/walk/swim as fast as you can: total of 5 miles

Happy training!

Thursday 8 July 2010

RJS Fitness Philosophy

Let's get back to basics shall we? Too many of us seem to have forgotten the basics about nutrition, exercise and the importance of taking ample rest and preparing our own food. Brainwashed by misinformation from Government and the pharmaceutical companies we no longer know what or who to believe. In this high-powered 'modern' world some of us are even becoming "too busy" to care for our own health.

Follow this basic, impartial philosophy for a lean, strong, energised body with a healthy immune system and a sharp mind:

Eat less starch, no sugar and eat meat or fish at every meal. Always eat breakfast. East as much green vegetables as you like (preferably Organic) and no more than 1 portion of local, seasonal fruit per day (very high in natural sugars). Snack on nuts. Dairy should be unpasturised, or avoided. Drink at least 2 litres of water per day and no fruit juice. Drink up to 6 cups of green/herbal tea daily and no more than 1 cup of normal tea or coffee. Avoid beer and spirits completely - occasional glass of wine is ok. Chocolate should be at least 70% coco and eaten in moderation. Include a good quality fish oil (e.g. Eskimo 3) as part of your daily nutriton. Saturated fat is not your enemy and does not cause heart disease. Cook with coconut oil, butter or olive oil; never with sunflower oil, vegetable oil or other so-called "healthy" seed oils. As a general guideline: if it says "healthy" it probably isn't! Always avoid the "light", "diet", "low-calorie" or "decaf" options, they are all far worse than the real thing. Replace your table salt with an unrefined sea salt (pink or grey appearance) and use liberally. Remove artifical sweeteners and flavourings (MSG - monosodium glutamate) from your diet forever. Use lemon/lime juice, chili, pepper, fresh herbs and spices to add flavour to your meals. Exercise hard for no more than 45mins, 4-5 times per week. Get at least 8 hours unbroken sleep per night - enjoy your rest, you will have earned it!

For more information visit www.rjsfitness.co.uk

Tuesday 6 July 2010

Foods for Fat Loss

Eat for fat loss.

Making the right food choices will completely change the way your body stores fat. Here are six of the best fat-busting foods with a few suggestions of how to enjoy them:

Fish Oil. The magic ingredient for fat-loss: Fish oil is naturally anabolic, meaning that just by taking a tablespoon each day your body will burn more fat and build more muscle! High in the Omega 3 essential fatty acids EPA and DHA, Fish oil also helps reduce inflammation and improve brain and nerve function, reducing the symptoms of all known diseases! It’s amazing stuff.

Animal protein. If it ran, swam, flew, crawled or burrowed eat it! Mankind has evolved over 2.5 million years by eating animal protein as our main source of nourishment. Grains have only been around for 10,000 years during which time we have not evolved to tolerate them. According to Charles Poliquin, animal protein eaten first thing in the morning determines how well your neurotransmitters (the chemicals involved in nerve impulses) function for the entire day. Eat meat or fish for breakfast for lasting energy – preventing the requirement for that mid-morning snack!

Cruciferous vegetables. Broccoli, kale, cabbage, brussels sprouts, bok choi, chard, turnips, radishes, watercress. These vegetables contain a chemical called indole-3-carbidol, which helps to regulate oestrogen metabolism, reducing the risk of oestrogen-related cancers as well as oestrogen-related fat storage (hips and thighs in women and “man-boobs” in men). Warning: always serve lightly steamed as if eaten raw they contain goitrogens which can inhibit thyroid function, slowing-down your metabolism. Add bok choi to your vegetable stir-fry just before serving and enjoy instead of rice.

Chilli/ Cayenne peppers. The “thermal effect” of spicy foods containing capsaicin, the chemical found in chillis or cayenne peppers can help burn fat by boosting your metabolism. Add some chilli flakes to a tuna steak and enjoy a fiery fat-burning meal.

Green/White Tea. High in antioxidants and lower in caffeine than coffee or black tea, green tea is a natural metabolism booster. Drink up to 6 cups per day to help detoxify your body and shift fat.

Lemon/lime. The juice from these fruits slows-down the speed at which carbohydrates are absorbed by the body. Squeeze the juice of ½ a lime on a salmon nicoise salad for a delicious fat-busting lunch.

Water. It is essential to stay well-hydrated while you are losing body fat. Water helps flush-out toxins that are released by shrinking fat cells and helps every cell in your body to function optimally. Women should be drinking at least 2 litres and men 3 litres of filtered water daily. Filter your water to remove the majority of harmul toxins in tap-water and avoid plastic bottles where possible (especially if exposed to sunlight) as they cause xeno-oestrogens to leach into the water – these are chemicals that your body interprets as oestrogen upsetting hormonal balance in men and women.

Top Tip: optimize your stomach acid to lose fat

Add the juice of ½ a lemon and a ½ tsp unrefined sea salt to ½ pint of filtered tap water. Drink one third approx 20mins before your meal and sip through your meal. This electrolyte solution stimulates the production of hydrochloric acid (stomach acid) and optimizes your levels during and after your meal, improving your digestion and helping you obtain the maximum nourishment from your food.