High-Five To Fibre

Fibre

Fibre is an important component of a healthy balanced diet. We get fibre from plant-based foods, but it's not something the body can absorb. This means fibre is not a nutrient and contains no calories or vitamins.

• Fibre helps your digestive system to process food and absorb nutrients.

• Fibre lowers blood cholesterol.

• Fibre helps to control blood sugar levels, which in turn controls appetite.

There are two types of fibre: insoluble and soluble.

Insoluble fibre

Insoluble fibre contains cellulose, hemicellulose and lignin. It helps your bowel to pass food by making stools soft and bulky. This type of fibre helps prevent constipation.

Insoluble fibre is found in the following foods:

• beans

• brown rice

• fruits with edible seeds

• lentils

• maize

• oats

• pulses

• wheat bran

• wholegrain/meal products

Soluble fibre

Soluble fibre contains gums and pectin. This type of fibre lowers cholesterol levels and controls blood sugar. It can be found in all fruit and vegetables, but the following are rich sources:

• apples

• barley

• citrus

• legumes

• oats

• pears

• strawberries

Knowing this its only to start eating those fibres.

Also check out article           What happens with all our carbs
                                             Carbohydrates
                                             What is an Isotonic Drink?

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Quotes on Fitness!

Quotes of the week!

Fitness - If it came in a bottle, everybody would have a great body.

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BODY SHAPING 20 MINUTE WORKOUT

This is a short total body workout which will take around 20 min's, perfect for people with busy life's.  This workout is design to be done in your lunch break at work or to keep your workout time as short as possible in the gym.

Start off with a warm up on the treadmill for 5 mins just to get you warm up.  Then starting off with Static Lunge (10 reps on each leg).  Moving on to Sumo Sqaut with weight, Standing DB Shoulder Press, Seated Row,  DB Bench Press (all 15 reps of each). Then Back Extension (10 reps) and finish off with V-Sit holds (20 seconds). Rest for 1-2 minutes and repeat 2 more times.

This working is designed to get your heart rate moving and build great tone in your body! Set at a more a beginners pace so please check back your Youtube channel for more exercise's to add to your workout. Also Subscribe to get all the new workout posts which will be coming soon! Or Subscribe to your Youtube channel or Facebook page.

Below are the video's for How To do the exercise if you don't know them all ready.

Enjoy and please comments below on any workouts, exercise or tips you like to see on this blog.  Please we love feed back!!!

links for the exercise are:
---------------------------------
Static Lunge 10reps
http://www.youtube.com/watch?v=rSHa3b...

Sumo squat with weight 15 reps
http://www.youtube.com/watch?v=WlNNY3...

Standing DB shoulder press 15 reps

Seated Row 15reps
http://www.youtube.com/watch?v=rQyc7s...

DB Bench Press 15 reps

Back Extension 10reps
http://www.youtube.com/watch?v=RTTKbR...

V-Sit hold 20 second
http://www.youtube.com/watch?v=p4U7Cf...

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Competiton time at KITBAG.COM

KITBAG.com

It's time for another exclusive competition! If you fancy winning a football shirt and jacket of your choosing then simply 'Like' this post (link below)- the lucky winner will be selected at 3pm GMT tomorrow. If you're feeling lucky, mull over what you'll choose if you're a winner at http://www.facebook.com/kitbag?v=app_4949752878#!/kitbag

This was a post I got send by SUB Magazine.  And if you want more post like this please SUBSCRIBE in the top right hand corner so you will not miss out next time.

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Quote of the week 3

If you want to be successful, find someone who has achieved the results you want and copy what they do and you'll achieve the same results. Tony Robbins

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November SUB article

Click here to see the November issue

page 26-29

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What happens with all our carbs?

When you eat carbs, the body breaks them down into simple sugars (glucose), which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the muscles and the liver, where the sugar can be used as a source of energy.

The sugar beeing stored in the liver is called glycogen. Our body can only store about 1200 - 1600 kcal as glycogen. This amount is barley enough for our daily energy needs. When this is used the body start transforming fat and protein to  glucose and this is a much harder process for the body. if we dont choose to eat again. Glycogen is the first energy depot that is beeing used of the body if we dont supply new energy through food.

Our brain and organs are all depending of glucose to function properly. All the surplus glucose from Carbohydrates that isn´t beeing used by the body straight way or stored as glycogen is beeing stored as fat. This is could be a very important factor to the huge increase of obesity and overweight people in modern time. 

When the bloodsugar level goes below a crucial point the body gives the brain a signal that we are hungry and need to eat. If you eat alot of simple sugars you're more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period of time.

The carbs in some foods (mostly those that contain a lot of simple sugars) cause the blood sugar level to rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease. You're probably already on the right track if you are limiting simple sugars (such as candy) and eating more complex carbohydrates (like vegetables, oatmeal, and whole-grain wheat bread)

This is why its important do know your carbs if you want to keep a healthy and fit body.

Also check out articles on       Carbohydrates
                                                High-five to fibre
                                                You become what you eat!

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Carbohydrates

-The major source of energy for the body


Most foods contain carbohydrates (carbs), which the body breaks down into simple sugars and use as energy. We all need to eat carbs for our body to function on the highest level it possibly can.


There are two types of Carbohydrates


To learn the difference in these two types is crucial if you for example want to loose weight or to get that longed for six-pack.
The two types are named: simple and complex.

Simple Carbohydrates:
Another name for these are simple sugars. Simple sugars are found in refined sugars, like the white sugar you put into your cup of tea. If you eat sweets, you're eating simple carbs or sugars. But you'll also find simple sugars are in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium. Sweets does not.


You´ll find natural sugars in fruit and vegetables.


Refined sugars are found in:


• biscuits, cakes 

• chocolate

• Jams

• brown and white cane sugar

• Most fast food as pizza and hamburgers

• prepared foods and sauces

• soft drinks

• sweets and snack bars.  


Complex carbohydrates:

Another name is starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy that has the same amount of calories as the oatmeal.


Complex carbohydrates as natural starches are found in:

• bananas

• brown rice

• chickpeas

• lentils

• nuts

• oats

• potatoes

• root vegetables

• wholegrain/meal products

Complex carbohydrates as refined starches are found in:

• biscuits and cakes

• Most fast food as pizzas and hamburgers

• sugary processed breakfast cereals

• white bread

• white flour

• white pasta

• white rice

Our next piece in these series will cover how the body uses carbs so you could get a deeper insight on the importance of knowing your carbs.

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Week 2 quote.....

“If you do what you've always done, you'll get what you've always gotten.” Anthony Robbins

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HOW GOOD IS YOUR RUNNING ENDURANCE

RUNNING, HOW DO YOU SCORE?

This is a test to work out how good your cardio fitness is when running.  This test also reveals how good your aerobic fitness is.  As you reach the maximum capacity that your body has for processing oxygen, your body will switch into it’s anaerobic system.  As the lactic acid builds up it will become hard for you to use the muscle power in your leg and you will have to stop.

REMEMBER

Arms, face and neck relax

Land on the middle of your foot

Stay in the middle of the treadmill

Arms should move forwards and backwards not across your body

Don’t stoop

TEST

Warm up for 5 minutes by walking then jogging on a treadmill.  Set the treadmill on 1.5% incline and lets begin: FOLLOW THE CHART BELOW until its not possible for you to increase the speed (every minute) When it not possible for you to keep going stop the treadmill, record your time and see how you score!

TIME	SPEED		TIME	INCLINE		TIME	INCLINE
			7	13		15	2
			8	13.5		16	2.5
1	8		9	14		17	3
2	9		10	14.5		18	3.5
3	10		11	15		19	4
4	11		12	15.5		20	4.5
5	12		13	16		21	5
6	12.5		14	16.5		22	5.5

YOUR SCORE

Check your score against the table and then come back to it again after a month or so and try the test again. Hopefully your endurance will be better!

TIME	LEVEL
Under 7 second	POOR
8 – 11 second	AVERAGE
12 – 14 second	GOOD
15 – 18 second	GREAT
19 second and over	ELITE

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New article quote of the week

 "The name of the game is taking care of yourself, because you're going to live long enough to wish you had."

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Straight Arm Lat Pulldown Video

How to video on Straight Arm Lat Pulldowns


Click here to see more, how to training video's

Please Comment and Subscribe to get more video's Workout coming very soon!!!

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What is an Isotonic Drink?

Isotonic drinks have two main roles -they replenish lost minerals and electrolytes and also top up our energy levels in the form of glucose, carbohydrate (sugar).  Plus like water they keep you hydrated. The market is full of isotonic drinks, ‘Lucozade Sport’, ‘Powerade’, ‘Gatorage Aid’ and ‘Taut’ to name a few.  But it’s important to know a little about them and how they work.

Should we drink them every time we exercise?

Your body has a good store of carbohydrate, enough to cope with 45 minutes normal exercise.  So in this case it’s best to just drink water to stay hydrated and eat a healthy meal after exercise to replenish your energy. Now I’m not saying that if you do more than 45 minutes of normal exercise you should have an isotonic drink.  As your store of carbohydrates depletes, your body has to find energy for some other place (more on this in the future). If you are going to be training for endurance or long distance events an isotonic drink may benefit you from hitting “the wall” or prevent cramping!  However isotonic drinks are no better than drinking water and eating a piece of fruit for normal everyday exercise.

Isotonic Drink Vs Water

Both hydrate you but the isotonic drinks have more minerals and electrolytes to keep your body working better during exercise, but the isotonic drink contains carbohydrates, and water is calorie free!  Also most isotonic drinks contain artificial colours, preservatives, sweeteners (Aspartame, more on this in the future) and additives.  So with all these additives I would say water is the best in my opinion whilst training! I do use Isotonic Drinks too but mainly when I am undertaking a hardcore training session. 

Make your own Isotonic Drink

Dissolve 50 to 70g glucose into a litre of water and then add a fifth teaspoon of natural unprocessed salt.

or

Mix 500ml of unsweetened fruit juice with 500ml of water and add a fifth teaspoon of natural salt (paralympics.org.uk)

Check out the article on Water and the Benefits

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Factors that affect our energy consumption

Our energy consumption is well connected with our body structure, metabolisim, our level of movement and being active during the day and our age, gender, length, weight. As you can see there are a lot of different factors that control our bodies consumption of energy.

Basal metabolic rate (500 - 1200kcal)

Its often shortened to BMR. This is the amount of energy our body needs to keep it alive. All our organs need energy, cells to be created or replaced etc. The BMR is responsible for roughly 50-70% of our total energy consumption. The more muscles you have, the higher the BMR is. In other words you can affect the BMR by weightlifting or strength training. A thing that decreases the BMR is age, and that explains why our bodies put on weight when we got older.

Thermogenesis (200-500kcal)

All food and drinks we put into our body cost us energy to break it down. This is what we call thermogenesis and its called this because it raises our body temperature. Roughly 10% of our total energy consumption goes to this process.
Overweight people usually have a lower rate of heat production. Different foods consumes more energy than others to break it down. Protein needs the most energy followed by carbohydrates and least energy is needed to break down fat.

Growth

Children and teenagers consumes a lot of energy when they grow. The same thing applies to people that workout by example strength training. This energy consumption is pretty low comparing to the other factors.

Physical Activity (500-6000kcal)

The level of physical activity can raise your energy consumption significantly. When you move around and especially train, your body burns of a lot of energy. The consumption increases with your weight, the hardness of your physical activity and the length of it.

If your work is demanding physically you could burn more than 1000kcal comparing to a work situation where you are required to sit down all day. Cardio raises the energy consumption substantially and is a great way to get hold of weight gain and obesity.

Muscles that you receive from physical activity as for example weightlifting raises the BMR roughly with 100kcal for every kg of muscles.

Other factors

Could be the use of medicine, nicotine, caffeine, the use of strong spices, stress, anxiety and heath & cold. All these factors could affect the consumption of energy even the composition of the food that you eat or hormone production could be a affecting factor. Even our genes could be playing a hand in our consumption of energy.

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The importance of understanding your energybalance

The first step to loose weight or to add on weight is to understand your energy intake levels

Most foods contain energy. The main source of energy is from fat, carbohydrates, protein and not to forget that even alcohol contains energy. Your energy requirement differs from person to person but its based on a couple of different factors such as:

Gender
Age
Length
Weight
If you are physically active or not
Do you train or not

Our daily diet have a big impact on how to maintain our energy balance. The relation of our energy intake and energy consumption its a crucial factor on how to maintain our health.

To make it more manageable we need to understand the difference between the different energy sources.
Energy is often mentioned as kilojoule (KJ) or the newer one kilocalories (kcal). Sometimes you could even find the unit megajoule (MJ), where 1 MJ is 1000kj.

The relations between Kj and Kcal is:

1Kj = 0,24 Kcal
1 kcal = 4,2 Kj

Below is a chart that shows how much energy Carbohydrates, Proteins, Fat and Alcohol gives:

Carbohydrates 17 kJ/gram = 4 kcal/gram
 
Proteins 17 kJ/gram = 4 kcal/gram
 
Alcohol 29 kJ/gram = 7 kcal/gram

Fat 37 kJ/gram = 9 kcal/gram

As you can see you receive twice the amount of energy from fat than from proteins or carbohydrates.

I know there has been a lot of figures in this post which makes it more complicated to understand. In order of keeping track on how much energy you give your body and how much you consume you must know your numbers.

The next post we will talk about different factors that affect our energy consumption.
Thank you for reading and because of nutrition being a complicated subject please feel free to ask questions.

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You become what you eat!

We will start a whole new section here in the blog named Nutrition. In this section we will talk and teach you the basic forms of nutrition and explain our thoughts on different diets.

The body is very complex in nature and there are several things that affect our health, without a good nutritious and specific food you decrease the opportunity to have a healthy functional body.

Where to begin?

If you want to make a change in dietary intake, fortunately you can always start of in a small scale and gradually try your way forward. Analyse your eating habits and start to encourage yourself to forthcoming change:

1. When do you eat, how often do you eat, what kind of diet do you follow and how much do you eat?

2. When do you feel satisfied after a meal, when do you become tired, when do you feel like its time for a new energy intake?

​3. What can you change based on your own experience on how your body reacts to food.?

4. Make the changes that's feels natural, it dose not matter if they are big or small just do them on your own terms.

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