Category: Nutrition

1 man, 1 exercise, 5 stores… The Rich Eats Burpee Competition

A wild day spreading the word!

Before you watch this, see if you can guess how many burpees I completed in total, in all 5 stores before being kicked out…

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Olympic Athletes, CrossFit en Medellin y Mas

This is a special video because it has loads of different exercises from the CrossFit national open (Medellin), EXCLUSIVE interviews with some of Colombia’s Olympic Weightlifting team who will be in London this summer, interviews with some participants and of course lots of me talking about the experience while sweating and gasping for breath…

Remember to click Like if you do…

Check back here for more interviews with Colombias Olympians!

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CrossFit Competition, Medellin, Colombia

This is an account of the most intense day of training I’ve ever endured (And I only actually trained for a total of around 20 minutes over 2 CrossFit WODs – ‘Workout Of the Day’).

(Click ‘Like’ if you like this video!)

A massive thanks to Fuerza Crossfit in Medellin for training me for this competition and for giving me an insight into the world of CrossFit. I’m hooked! And very excited for tomorrow’s workout of ‘Angie’ which is 100 Pull-ups; 100 Push-ups; 100 Sit-ups; 100 Squats. For Time.

My take on CrossFit is that it is awesome. It is safe if you do it safely. Your coach is the one that is responsible for making sure your technique is right though at the end of the day it is your responsibility to make sure you have the right coach. Do research, ask people you know and trust to give their opinion on your coach and form. It’s important because CrossFit is intense, in fact, in my opinion any training you’re doing for fat loss or to improve your physical ability should be intense so make sure you’re doing it safely.

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Burn Fat

Burn Fat

The list of ways to burn fat is endless and bloggers like me are verbose and self indulge in unnecessary nonsense so I thought I’d blast out a few very simple pointers for you (before I get into the verbose and more detailed version that is). Ready?

1) Do high intensity interval training. (HIIT, Tabata & more) Large movements like burpees (awesome!) and squats will be more effective.

2) Reduce or eliminate refined sugar from your diet. Sugar converts into stored fat very easily.

3) Do weight training (girls, get over it, it’s highly unlikely that you will become a giant man-women with the kind of training you’re going to do.)

4) Do something you love with people you love doing it with. Then it will last. (hmmm that’s a pretty good message for life as well as fat burning…)

5) Eat more good fat (almonds, avocados, extra V olive oil – research more for yourself). Good fat is excellent, refined sugar (& artificial sweeteners) are the devil*.

6) Repeat ‘1’ above 3 to 7 times per week, apply 2 above 6 days per week, repeat 3 above 2 to 7 times per week.

* I don’t actually believe that sugar is the devil. Just that it is one of the leading causes of obesity in the western world. Side note: Just because you live in the east doesn’t mean that refined sugar wont make you obese – it will if you consumer enough of it.

Ask yourself, what does burning fat mean?

To me it means this: There are areas on your body that are particularly good at storing fat. You might want to have less fat in these areas and want a more toned and (though you may not know it yet) more muscular body.

(Girls relax, to actually burn fat and gain muscle to the point where you are ‘too’ muscular is highly unlikely. To keep track of this tack before, during and after photos. That is just an excuse your beautifully intricate mind is using to stop you from doing more training and eating correctly.)

More tips…

1) I repeat: do High Intensity Interval training like Tabata, Bootcamps, Crossfit. (make sure your form is right, ask your trainer to watch you carefully before going ‘all out’. see your doctor before doing this type of training)

2) Training in the morning before you eat anything (do drink some water before you train) will get your metabolism revved up for the day turning you into a fat burning machine.

3) Eating a high protein diet with lots of good fats (from the likes of avocado and almonds), and carbohydrates & fibre from Veg and fruit will help you burn fat and have more stable energy. (side note: our bodies react differently to different levels of protein, carbs and fat so listen to your body, find your tipping point where fat loss, meets stable energy and feeling awesome! You will know when you’ve found it.)

4) If you’re going to run, (unless you feel a strange urge to compete in a running race) only do it for up to 15 minutes at a time. In my experience hill sprints and sprinting on flat ground for around 20 seconds at a time then walking for 10 seconds or so is the most effective way at keeping lean muscle while burning fat and avoiding the ‘skinny’ look.

This all sounds lovely though if you hate training then you’re not going to stick at it. Yeah, maybe 6 weeks down the line you will be in awesome shape and eating the right foods though to make it last you have to enjoy the training you’re doing, so find the right trainers, the right exercise that works for you wether it’s home training videos, martial arts, bootcamps or Crossfit.

Side note: With the right trainers and education you can transform your life in as little as 6 weeks. I’ve trained with people that have done it and I’ve seen it many times.

Other info on fat burning and eating:
Im a naturalist in that I want you & me to be as healthy and fit as as possible using the most natural way of getting there.

1) Protein Shakes. My opinion on these beverages is that they are unnecessary. And the majority of them contain damaging artificial sweeteners like Aspartame and Asuflame k which have been linked to alzheimer’s disease and day to day problems like headaches and can make you crave more and more sweet things.

I do not drink protein shakes. I do not recommend people to drink protein shakes. If you feel you have to drink a protein shake (you can get whey, rice, pea, hemp proteins) my advice is to find a protein that is NOT sweet when you mix it with water then add your own banana, honey or stevia (natural sweetener) to make it taste better.

2) Pre-workout drinks. I’ve seen far too many people drinking ‘pre-workouts’. These are full of chemical artificial sweeteners and processed caffeine. Yes you will get a huge rush of energy, and yes you are putting damaging chemicals into your body. You want a rush of energy for a work out? Try this – eliminate all caffeine from your body for 30 days. Then drink 1 cup of green tea (Japanese organic Sencha is a clean mild green tea that I love, or if you’re feeling like really treating yourself go for gyokuro) pre-workout. You will be flying! You could also do the same thing though use an organic coffee.

3) A diet, your diet, is the food you’re eating. It’s a lifestyle, it’s your lifestyle, it’s the things you put in your body. A diet lasts more than 6 weeks, it’s a learning process it’s trial and error, its constantly evolving with your body as you age.

Do it, rinse, improve & repeat.

A special thanks to Metabolic Effect, Tim Ferriss, Ultimate City Bootcamps, Fuerza CrossFit, Tom Baxter and lots of other people I have forgotten.

Consult a doctor before trying any of the things I recommend because we are all different and we will all react differently depending on our current level of exercise, hormones, body fat percentage hormones and general wellbeing.

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Rich Eats: A step too far OR right? CrossFit & Paleo

As far as I can see, looking good and feeling AWESOME are side effects to training CrossFit and eating Paleo. It’s just happens because you’re training so intensely and eating real food.

Click Like (right of the text above) if you like this video…

(I have to say, I don’t entirely agree with the part about eating cream and cheese)

I’ve been training CrossFit at Fuerza Crossfit in Medellin every day for 2 weeks now. I was sceptical at first because of the obsessive nature of the ‘sport’ (the sport of training that is) though having learned about their philosophy and actually trained CrossFit for myself now – I LOVE it!

This is a quick interview with Batu and Nega who came 2nd and 5th respectively in the Latin American CrossFit Regionals. They’re basically two of the fittest people I’ve had the privilege of meeting, and in this interview they share some of their training philosophy and eating habits.

And, you can keep up to date with interesting and effective workouts and more tips on eating on our FaceBook page here.

PS. Thanks to the Arctic Monkeys for the intro and outro

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Rich Eats: We Are Animals

Some of you will disagree with this, though having spent the last 3 days throwing up and involuntarily ‘number two-ing’ I’m going to go with my gut on this one.

This post is inspired by 5 days in the Sierra Nevada, Colombia and a well timed blog post by the Metabolic Effect…

One of their most recent posts was in reference to the Paleo diet, which is, in short a cave man way of eating. Quoted from ModernPaeleo.com “The core of the paleo approach to health is the diet: we eschew grains, sugars, and modern vegetable oils in favor of high-quality meat, fish, eggs, and vegetables.” I’d say it like this: if it grows in the ground, has ‘parents’ or grows on a tree in the country you’re in then eat it.

I’m into Paleo. Well, almost all of it, I do eat (yes eat) fruit that is native to the country I’m living in, when it’s in season.

Here’s the bit about animals:

Zookeepers learned early on that animals like lemurs and monkeys could be kept alive by feeding them a basic ‘monkey chow’. However, in order to thrive, reproduce and live an exceptional life, they would need to replicate the diet the animal would naturally eat in the wild. Obvious right? So why are we humans chowing down on refined sugars, cereal and chemically altered oils?

When these animals were fed the generic ‘monkey chow’ they developed chronic diseases and rarely if ever reproduce. Sound familiar?

Feed a piece of meat to a horse and it will not thank you for it. Likewise offer a lion some hay and it’s going to bite the hand that feeds.

Horses have flat grinding teeth and a large gut to handle a fibrous vegetarian diet of grasses and shrubs. Conversely, lions as carnivores have fangs, claws and a smaller gut – perfect for meat, marrow, bones and organs.

“The genetic makeup of each of these animals has been shaped by the foods found in their environmental niches.” (Metabolic Effect, 2012)

When an animal eats food it’s not evolutionarily designed to eat, dissonance occurs between the newly introduced foods and the animals genetic profile.

If the animal continues to eat unfamiliar foods, this dissonance will ultimately cause illness, disease, and dysfunction.

Let’s get eating, of all things right…

You’re feeling energetic? Do you wake up full of beans? Or… maybe something is going on that the doctor can’t quite put his finger on? If you fart a lot you probably need to remove something from your diet. If you’re fatigued you might need to remove or add something to your diet. My advice here is do your own food & flatulence diary, then at the end of the month take a look at how your feeling and what you’ve been eating. Then, for lack of a better word – refine it.

And… of course, if you well and strong then nice work – you’re on the right track! Remember, you can always evolve your eating and training.

So hang on, what to eat?
Does it grow in the ground? Have parents or grow on trees?

For more of the science and details I highly recommend you check out Metabolic Effect

Thanks to:

http://people.jmu.edu/rennarrj/critical_thinking.htm for the image
https://www.facebook.com/metaboliceffect/posts/10150502280686893 for the zookeeper blog post

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Rich Eats: Advent Calendar Days 20 to 22

This tip was going to reference another Harvard paper and motivational business guru Jim Rohn but having been sent a video clip by Dr Mike Evans I had to talk to you about this…

The verbose clip concludes that exercise is the single most effective way to improve your health. The clip raises the question – can you reduce your sleeping and time being inactive to just 23.5 hours. Can you?

Check out this little bit of magic by clicking here

Thanks to my good friend Keith in Hong Kong for sending this to me!

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Rich Eats: Advent Calendar Day 19

I’m paraphrasing a little here:

Harvard Medical say that Sugar makes you fat.

As an instantly gratifying fix humans created artificial sweeteners with very few calories. Though, as with most things that are instantly gratifying there are some problems associated with artificial sweeteners.

Today’s tip is not about the health issues surrounding artificial sweeteners (you can look those up). It’s about the desensitising of our taste-buds because of them. Artificial sweeteners are 100’s to 1000’s times sweeter than natural sugar/s and so real food that has health benefits like fruit and vegetables are becoming less and less appealing. When you cut artificial sweeteners from your life, re-calberating your taste-buds you will know how horrendous the sweeteners actually are and how good fruit and veg can taste. Sounds kind of hippy though it’s true.

Today’s tip is reduce and then eliminate artificial sweeteners for a better tasting life.

These are some of the artificial sweeteners I avoid 99% of the time:

Aspartame, Acesuflame K, Sucralose, Saccharin, Neotame, Acesuflame Potassium… This list will grow…

And brand names of sweeteners I avoid: Sweet n Low, Splenda… This list will grow…

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Rich Eats: Advent Calendar Day 18

Today’s tip comes from Australian PT, Gym owner and REPS consultant Greg Small.

This tip is one that is part of the induction of one of the big chain gyms in the UK. The tip is; to enhance fat burning and for more stable energy throughout your day Add Protein to every meal.

Through the induction process they were finding that the vast majority of people were not getting enough protein in their diets. Adding lean protein helps us gain lean muscle while slowing the release of sugars into our blood. This tip is particularly awesome for people that are a little stubborn, not wanting to ‘cut’ things from their diet… Perhaps a good one to recommend to friends or family if you think they could do with shedding a little fat.

Thanks for the tip Greg!

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Rich Eats Advent Calendar: Day 17

Yes, I’m reiterating a point here. A valuable one…

“Sugar in all its forms may be the single most important dietary cause of obesity and heart disease in the American diet today.” (David S. Ludwig, M.D., Ph.D. Children’s Hospital Boston, December 2011)

This video reiterates a point about fat and sugar, and the importance of training your body, and knowing what the food is you’re putting in. And, be aware that many if not most tablets that claim weight loss will almost certainly not be your solution to fat loss.

Everyone is on a diet. A diet is by definition the food and beverages you’re consuming. Choose your diet to fuel your life and your emotions as you wish them to be.

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