Tag: training

No Years Resolution – NOT Dieting in 2015

STOP EATING THIS!! STOP THAT!! RESTRICT THIS!! DON’T THAT…

Come on?

Screen Shot 2015-01-03 at 3.57.15 PM
(Organic Grapefruit, Silly Man With Hat, Miami, Florida)

So, resolutions… Really? You’re still making these? Well, I guess there COULD be merit in it but before you consider making a new years resolution have a quick think back to your last to see if that list of stuff you wanted to change is actually any different? And, read on…

Lazy to read all of this post then know this:

– Restricting yourself from something can create a head full of traps. Move towards what you want..

– Ignore the Social Media New Years Resolution hype because you might ‘inherit’ someone else’s problems. Do your thing. If you want to, focus on upgrading the already awesome you…

– When it comes to food, the restriction plan has proven itself useless, even problematic (…decades of fad dieting) time and time again. ‘Move towards nutrient dense foods’ is a full proof basic strategy. With that fine tune your nutrient dense food selection based on how you react to it (energy levels, skin, hair and moods are some of the feedback systems to ‘listen to’).

– Tune in to, respect, and listen to your environment. That is everything in your life. It is speaking to you, you are speaking with it, it affects you and you affect it. I invite you to tune in.

– Restricting others. What!? Yeah, that’s right… Something that any food blogger, nutritionist, trainer, or any human really should consider; is where am I projecting (putting) my own beliefs and restrictions on others. And then considering how offer learnings without inflicting them…

THIS NEXT ONE IS A BEAUTY!!!
– What action does the person you want to become already do? Just do it. By doing the thing that the person you want to become does you instantly become the person you want to become. You’re one and the same. Do it. You ca rinse and repeat this one for a while because it will always apply.

Back to RESTRICTION…
The second you say (or even think) ‘I can’t eat this or that’ you put a trap in your mind. The 7 year old in you rebels with a force stronger than the bowl movements of a lactose intolerant drinking pasteurized fat-free milk (which should be avoided at all costs by the way).
Health should NOT be about mind traps and restriction.
(That’s what our childhood was for, right!?)

Youcan flip it…

Check this example:

Imagine person A wants to lose some weight. They begin the year with a list of all the foods they’re not going to eat. No chocolate, no cake, no fish and chips, no bread, no pasta, no carbs, no sugar…
Now imagine person B takes a different approach. Instead of depriving, taking things away they choose to add green vegetables to their meals, upgrade from grain fed beef to grass fed beef, to eat eggs from free range organic chickens, or to add a green smoothie, or to add 10 minutes to their dog walking, even to find time to go for a walk or even begin some kind of sport or training.

Person B is moving towards nutrient dense foods, saying yes to life (yeah i know it might sound hippie but as you will see in my videos the hippie category so created by man, is absolutely bang on right with most things life). Person B is nourishing their mind, body and energy. Creating something in their life that they can then freely and happily share with others.

Rich Eats Enion

All change…

Now, with aaaaaaaaaaall of that said…

If you are still hell-bent on making a resolution based on dieting this year, have a read of this so you jump the first hurdle:

Heard someone (maybe you) say this before?

“OH, yeah dude, I know how to lose fat, just train more and eat less…” WRONG (well that depends too really because you will probably lose a bit in the first couple of days BUT know that the ‘eat less, train more’ is severely flawed and almost certainly not sustainable for you and will almost certainly wreak havoc on your hormones doing unnecessary damage)

Train more, eat less is a bit like the finding that smoking cigarettes can temporarily increase your lung capacity, very short term gain for medium to long term damage).
Calories in Calories out? That’s what ‘train more eat less’ is based on really, so yep, calories in calories out is severely flawed too.

Quick 2015 fix for fat burning?
Again this absolutely depends on you, your heart, your lifestyle, motivation, health and physical ability but…

– Sprints (or HIIT) before a protein dominant breakfast is a basic rule of thumb that many experts (including me) use on themselves and with clients.

– Squats. Deep, satisfying squats. Get them in your life for fat burning, strength building, feeling awesome and mobility.

Give yourself freedom from restriction in 2015

So, if you’re going to set yourself any kind of ‘goal’ for 2015 give yourself freedom from restriction. Taking a 180 degree view of your approach to food and health.

Give yourself the gift of moving towards nutrient dense foods while increasing your awareness on how your eating and buying decisions impact you and the environment around you. That is a deeper way to nourish yourself.

Simple when you feel the shift.

THIS REALLY HELPS: If you like this, click like at the top and on Rich Eats FaceBook to stay in touch because I will be posting much more regularly to motivate the awesomeness out of you!

@RichEats on Instagram is awesome too. Follow there, here’s to a mind blowing 2015!

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Butt Exercises and interview on fat burning

Butt butt butt butt butt! This interview with Jules has so much more than just that, BUT following this interview I’ve been doing the exercises she recommends and they are AWESOME!

Combine a great love for glutes (and their development), great white sharks, ‘eating clean’, doing what you love for a living and sunny Santa Monica and we’ve got Jules!

I selected this young lady as a ‘subject for question’ having seen her working with clients at Iron Fitness in Santa Monica. We chatted for a few seconds and bam! I knew I had to interview her… Get involved with this video if you’re looking for info on getting off a plateau with your training, bum / butt exercises, training philosophy and a load of smiles:

Jules is a PT (Personal Trainer, Entrenador Personal) at Iron Fitness, Santa Monica, Los Angeles, California. Her passion, drive, love for training and sharing this knowledge is second to nadie (no-one).

(I’m throwing in the Spanish today because I just got back from doing some research in Colombia – they still think Soy is healthy! OMG.)

The back of the legs and butt are some of the hardest areas of the body to hit. Hip thrusters are one of the best butt exercises around, actually according to that study that university of Pheonix Hip thrusters ARE the best butt and leg exercise.

Get involved.

CrossFit Conditioning Weapon

I raided the goody box at Fuerza CrossFit in Medellin, found some interesting toys! This weighted training vest is one of them..

I’m pretty impressed by the weight vest, it definitely ups your conditioning and will also burn more fat while your training.  If you’re just getting into training forget about this thing – it will just annoy you.

Fuerza is one of the best training facilities I’ve had the privilege of attending and they’re an awesome CrossFit team too (big shout out to all of you there, missing the awesomely insane training with you!  See you guys soon!!

Do What You Love (Tip 3, December 3rd)

Training in the gym, lifting weights, hill sprints and squats (etc) are all awesome for developing your body in different ways though you know the key thing to achieving the physique and peace of mind you want? It is to LOVE what you’re doing. That way it will be sustainable. There are a million ways to develop your body and train your mind. Find the ways you love and enjoy them…

Those of you out there loving what you’re doing – that’s awesome! If you’re not sure if you like the gym or go because you think you have to – maybe try something different?

Austin, Texas High School Gym (Inspirational!)

Help your children create good habits early on by inspiring them into some kind of training wether it is through a sport, gym, CrossFit, whatever. Just give them an awesome start in life to create habits that mean they will be fit and healthy!

This is the training facility at ‘Westlake High School’ in Austin, Texas – Brilliant!

This kind of awesome facility helps win the battle:

“Many factors contribute to rising obesity rates. Among them: The abundance of low-priced, high-calorie processed foods and sugary drinks. Incessant food marketing to drive people to eat more, even when they are full” Harvard Medical School (2012)

Colombian Olympic Weightlifting Team Interview – Beautifully strong!

Brilliant, beautiful, fun and STRONG (and they eat a lot of ICE-CREAM!) This Rich Eats video is an interview with the AWESOME Colombian Weightlifting Team!!

When in Medellin, Colombia I had the privilege of meeting, training with and interview / harassing these girls about their training and eating schedule. When you’ve watched it feel free to share, like and comment to your hearts desire.

This is a photo of Jackelina Heredia Cuesta doing a 120KG Snatch at the London, 2012 Olympics:

Massages by Rich Eats

Hours and hours of massages for (almost) free!

Like this video? Click ‘Like’ now!

I HIGHLY recommend that if you do any kind of sport (or if you are human) that you should have massages. I mean deep massages that relieve tension from your body. Tension builds up from mental and physical stress and massages are an AWESOME way to enjoy relaxing while relieving stress.

Seriously. Try it…

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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: KEEP GOING – This is your life now! (not just a resolution)

This is a video I thought I’d record for you to keep you motivated and excited about training and getting even fitter! I start with some info on burning fat & Tabata then we dive into some awesome core exercises for conditioning your body and burning fat!

Click ‘Like’ on the right if you like it. And feel free to Re-tweet it by clicking to the ‘tweet’ button on the left.

Remember, we love reading your comments, any feedback is welcome so we can keep doing what we’re doing and improve it for you!

This shows you some of the exercises I do using the Tabata method of high intensity interval training to burn fat and condition myself.

I’ve been training since I was 13 years old and this is by Far the best training I’ve come across for fat burning!

Here is a link to the Ultimate City Bootcamps Tabata video which is for those of you that like even more details. Click here.

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