You Can Still Achieve Results With a Busy Lifestyle

With work, family, keeping up with social commitments all bidding for our time, it’s common for people’s fitness goals to fall down the back of their to-do list. It can be tough to stay motivated when a packed schedule puts us under pressure and leaving us pushed for time, but being busy doesn’t mean you have to shelve your health and fitness goals.

Making time to work on your fitness is finding a time that works best for you – whatever the time is – and giving this as much importance as any other commitments in your schedule.

Our client Marc is very similar to a lot of the clients that we coach at Lean Body as he has a very busy job, 56 years of age and a family. In the past, he barely had any time for committing to exercise and admitted that there was very little structure to his nutrition and exercise. He was also keen to improve his posture as sitting and driving and from the office

Lean Body Coach Paul said “Marc also struggled with lower back and shoulder stiffness that restricted some movement in the past. It meant that we were very limited in terms of exercises for a period of his programme.

Like many people, being busy and suffering from old injuries is a perfect reason to hold off training. However, Marc committed to some changes in his lifestyle, without having to cut out his favourite foods and worked his way through the training programmes. In a very short space of time, he saw dramatic changes to the function of his back, and body fat started to drop at a quick pace.

Here you can see Marc’s progress photo’s and read his comments

Both of these changes were exactly what Marc needed to see, as they were two key areas that he hadn’t seen any improvements in a long time.

In nearly all cases, all it takes is a level of commitment to get you past stage one – that important stage when you start to see changes. These alone are so motivational, and will carry you forward.”

At this stage, Marc has already lost over 8% body fat. Well done Marc and the coaches for some very impressive results. Good luck Marc as you continue on your journey.

To find out how our clients are losing their first 10lbs read our Transformation Ebook For Busy Men

 

 

Why Consuming Protein Helps You Lose Fat

A situation that we often come across coaching clients, is people trying to lose body fat but are only consuming one or even zero portions of protein per day. This is very common with people who are fixated in losing only overall weight on the scale. As specialists in fat loss and body composition, it is very important to us that our clients improve their health and also develop a leaner body shape that they can be proud of. For us to achieve this, protein plays a key part in their diets.

Protein is a very controversial topic, but if you study the research you will see that consuming a higher protein diet is actually safe to your health. If you’re looking to improve your body composition, health or gym performance, you’ll find it very hard to achieve these without maintaining optimal levels of protein in your nutrition.

When we coach someone how to change their body shape, we give them an actual target amount of protein to aim for each day. It is important that new habits are fixed in place before we deliver a new one. Working on protein targets is one of the many habits that we teach in when working with our Body Transformation Clients

So What Do We Recommend When Discussing Protein Targets With Them?

We suggest that you should be including a lean protein portion in every meal. This doesn’t mean eating only three or five meals a day, this means splitting your meal times into regular feedings based on what you can realistically sustain given your current lifestyle. We always usually recommend a minimum of three times.

Eating protein regularly helps keep you feeling fuller for longer, it stimulates your metabolism and it also helps you build vital muscle mass. Muscle mass is key if you want to lower your body fat levels and look leaner.

What we recommend to our personal training clients, is to initially work on portion sizes and adding a lean source of protein to every meal. As a guide, a portion of protein is equal to the size of the palm of your hand.

For a medium build male, we suggest one portion per meal.

For a larger build male, we suggest one and a half portions of protein with each meal.

There are divided opinions as to the healthiest forms of protein you should be eating. As mentioned you should try to include lean protein sources with each of your meals. Where possible you should also choose organic and grass fed protein sources.

What Type of Protein Am I Talking About?

Here are a few examples:

  • Grass fed lean beef, buffalo, chicken, turkey, venison
  • Wild Salmon, Tuna, Cod, Mackerel, sardines
  • Omega 3 rich eggs
  • Vegetarian/vegan choices including tofu, tempeh, soy, beans
  • Supplements such as whey/casein or vegan protein powders count as a portion of your daily protein serving.

Hope this helps. If you’d like to know more about how you can lose fat and get leaner through correct exercise and nutrition download our popular Lean Body Transformation Ebook Here or Contact Us and we’ll see what we can do to help.

 

4 Common Weight Loss Mistakes That Lead To Weight Gain

Good work! You worked hard to reduce your weight and made it.

However, maintaining weight loss might be harder than you think. Research presented at The Endocrine Society’s annual conference found just 14% of those who lost moderate amounts of weight (defined as 10–15% of their original body mass index) maintained their weight loss; among those who lost less than 10% of their original weight, only 23% maintained their weight loss.

Instead of letting months (or years) of hard work disappear in a haze of missed workouts and a summer holiday, beware of these common pitfalls that could cause you to regain weight:

1. Following a Fad Diet Plan

The promise of big, fast weight loss might make it seem worthwhile to consume nothing but low-calorie shakes or cabbage soup. Chelsea Cross, RD, a dietitian with Dietetic Directions warns you might lose a lot of weight on a fad diet quickly but dramatic calorie restriction is impossible to maintain long-term. You will also be deprived of food nutrients which can lead to a whole other list of side effects.

Any plan that restricts a large food group simply because it’s off limits is not something that can be stuck to, you’ll eventually eat those forbidden foods, resent the plan you’re on and overeat sooner or later because of it’s deprivation.

Instead of adopting a fad diet or prioritizing quick weight loss, start setting realistic, healthy, sustainable weight-loss goals; eating a balanced diet that includes all of the food groups including lean protein; and focusing on changing your parts of your lifestyle, not just your diet. These strategies, help you achieve long-term, sustainable weight loss.

2. Missing Workouts

Whether you were jumping burpees at a boot camp at the crack of dawn, squeezed in a run on your lunch hour or invested in a personal trainer, the hard work paid off.

Once you hit your weight-loss goal, you might think you deserve a break and stop. But consistently skipping workouts is a bad idea. Taking a two-week break from your exercise routine significantly reduces cardiovascular fitness and lean muscle mass.

This will also make it harder to regain momentum and keep the excess weight off.

3. Sticking To The Same Gym Workouts

Running the same 3-mile route or choosing the same settings on the elliptical trainer might have helped you shed unwanted pounds initially, but continuing with the same workout is going to make it difficult to maintain your weight loss. After you’re losing weight you need to progress your workouts and keep adding variation to them.

When you follow the same weights or cardio program, your body adapts, comfort zones kick-in. You have to take the intensity up a notch if you want to maintain your weight loss.”

Changing the load, or number of repetitions in your strength-training program, adding some high-intensity interval training to your cardio workouts ensures you don’t see the weight you lost start creeping back on.

4. Bad Sleep

If you struggle with good quality sleep, it might be harder to maintain weight loss. Sleeping less than six hours per night was associated with higher rates of obesity; and additional research found shorter amounts of sleep were linked to larger waistlines.

Insufficient sleep can increase cortisol levels which can be responsible for feelings of hunger, fullness and lack of muscle recovery.

The more time you spend awake, the more opportunities you have to eat — and you’re more likely to reach for high-calorie snack foods and graze, rather than eating fruits and vegetables when you’re exhausted.

To maintain weight loss, aim for 7-8 hours sleep per night. You can increase the odds of getting a good night’s rest by sticking to regular sleep/wake times and going to bed in a cool, dark environment.

Keeping the number on the scale from creeping up takes some work, but the effort will be worth it when your favorite clothes continue to fit like a glove.

 

Why Your Weight Isn’t Reducing Even Though You’re Exercising

Are you working out endlessly only to see the weight scale staying the same? This frustrating effect is actually quite common with gym – goers. Before you give up on working out, see if any of these reasons might be to blame.

1. Doing The Wrong Type of Training

Make sure your exercise plan fits with your physique goals. Take a look at bodybuilders, swimmers, distance runners and cycling sprinters, and you’ll notice their body shapes and performance levels are very different. What you’re doing in the gym can dictate whether you’re breaking down tissue or building muscles, or not really helping your muscles much at all.

2. Under Eating

Lean, strong bodies need fuel to burn. Having too lower calorie of a diet while engaged in a heavy fitness routine can leave your body in conservation mode. To keep your engine burning, make sure your diet is loaded with high-quality, nutritious foods, protein and balanced meals throughout the day. Try tracking your intake to make sure your daily calorie deficit is not too large or too high.

3. Ignoring Recovery

Even top athletes struggle with this one, but taking time off is crucial. Chronic training can increase levels of the stress hormone cortisol in the body, which is known to prevent healthy weight loss, especially around the midsection. Taking a day off or getting enough quality sleep can keep hormone levels in check.

4. Poor Sleep

Sleep is essential for keeping pounds off. However, struggling to fit workouts in might be detrimental to your sleep schedule. Waking up earlier than your natural wake time to fit in that morning workout can encourage better rest later. Having your cortisol increased and lack of sleep can also lead to craving sugar, constant fatigue, a cranky disposition and weight gain can all be signs that you’re not sleeping enough.

5. Overcompensating

The “but I earned it, I went to the gym today” mindset can get even the most fit athlete in trouble. Sure, sweating it out at the gym gives you a little diet leniency, but it isn’t a free for all. If, after each workout, you give yourself permission to have an extra latte, cocktail, cake, you might be consuming more than is needed by your body and negating all your fitness gains.

Bottom line, there are many factors that can contribute to not seeing the weight loss you desire when starting a new fitness training routine. The best approach is to assess your eating, training and goals with a professional to make sure everything is working together for a successful outcome. If you’re not assessing then you’re just guessing [if changing any areas of your physique is something you’re aiming for].

Another approach is to step away from the scales. Focusing only on total body weight doesn’t tell the full story of what is happening to your body composition. Periodically test your body fat composition, which is more important than total weight, and focus on how your clothes fit and how healthy and energized you feel.

 

Have a great week,

Lean Body Team

 

High Body Fat Levels And Low Testosterone In Men

As unaware men get older (usually past 40), many of them notice how significantly weaker and more luthargic they get, and they also notice that they’re losing muscle.

Many men think this is just part of the ageing process, and decide that it’s just the way that it’s going to have to be and accept. What many men fail to realise is that this doesn’t have to be the case at all. There are many things that can be done to fight against rapid ageing, excess body fat (especially man boobs and stomach fat), low muscle mass, and feeling fatigued on a regular basis.

Many men fail to understand, that large gains in body fat (usually as a result of a poor lifestyle and diet building over time), will negatively impact their androgenic hormones. Androgens are hormones that stimulate or control the development and maintenance of male characteristics (such as muscle mass). Low levels of androgens are closely linked to high body fat levels and chronic stress.

Many overweight men also have high levels of the hormone estrogen, this is very often due to excessive levels of body fat. One of the main reasons men have high levels of estrogen is due to an enzyme called aromatase. The higher the level of body fat you have, the more aromatase you have. It’s the aromatase that converts the testosterone that you do have, into estrogen. High levels of estrogen will promote increased fat storage, especially around the breast area in men (man boobs).

12 Week Transformation for busy men: Click to pick up your copy

So bearing all this in mind, a simple approach to anti-ageing and maintaining lean, lower body fat levels for men, would be to try and stop all this from happening. The best way to do this is to support the development of muscle, minimise muscle tissue breakdown, increase testosterone levels from the foods you eat and minimise stress.

How do you go about this?

 

1. Lift weights

Lifting weights have been shown to increase testosterone levels in males.

2. Consume protein with each meal

Men who don’t train, eat far too little protein. Adequate protein helps your muscles repair and grow following strength training. Increased muscle tissue is linked to increased testosterone levels. It’s no surprise that vegetarians have been shown to have lower levels of testosterone than males who eat meat. I like to use around 1.5 grams per kilogram of body weight.

3. Consume healthy fats with your meals.

You need to consume fats such as coconut oil, almonds, olive oil, cashew nuts, grass fed beef, eggs and oily fish. Testosterone is made from cholesterol, and you need to consume essential fats for optimal cholesterol intake.

4. Reducing stress levels

Reducing stress levels have been shown to minimise overproduction of the stress hormone cortisol. Too much at the wrong times of the day, has been shown to lower testosterone in males. Pay more attention to quality sleep and exercise.

5. Minimise alcohol consumption.

Chronic alcohol consumption is linked to increased estrogen levels in males and lowered testosterone levels.

Taking steps to increase your testosterone levels, can impact your life in such a positive way. Try starting with some of these tips and see how good you feel.

 

5 Ways To Optimize Your Workouts

Nothing beats the feeling of finishing a tough workout. But, especially when starting out the muscle aches a mild inflammation that follows an intense strength-training session or a sports match can be, well, a pain.

While recovery is a popular subject these days, it’s more holistic than it sounds. It’s not just what you eat after you workout or just a quick stretch after your workout. Recovery happens between your sessions and within your lifestyle as a whole. What you do before, after and even during your workout matters

Olivier Dupuy, PhD, associate professor of exercise physiology at The University of Poitiers in France believes recovery is as important to a training regimen as the workout itself, explaining, “It’s a period when your body adapts to training sessions; insufficient recovery may lead to overtraining … good recovery is a key area to success.”

Recovery is an active process and these five strategies ensure you’re making the most of every workout and optimize your fitness goals:

1. Keep moving

Yoga, stretching and walking are all forms of active recovery. Integrating low-intensity exercises can help expedite recovery and reduce muscle fatigue and post-workout soreness. A 2018 study published in the Journal of Strength and Conditioning Research found that engaging in 6–10 minutes of active recovery was linked with improved athletic performance.

2. Get sleep

You already know the amount of time you spend sleeping has an impact on your performance levels. Sleep is also essential for recovery.

Your body secretes hormones during sleep that help your muscles repair, build bone, help lower cortisol levels and reduce inflammation. According to researchers at the London Sports Institute. One study found that lack of sleep made it harder to repair damaged muscle and replenish glycogen, the fuel in your muscles. The general recommendation for sleep for adults is 7-8 hours. Athletes need additional sleep for recovery, as much as 10 hours per night.

3. Take a cold bath

Sinking into a bathtub filled with cold water might make you clench every muscle in your body but it can also help reduce inflammation, feelings of fatigue and muscle aches.

“[Cold water immersion] reduces the overall time needed for recovery,” explains Lance Dalleck, PhD, associate professor of exercise and sport science at Western Colorado University. “Cold water helps decrease core and skin temperature, which … may aid in mitigating the inflammatory response in the tissue affected during training.”

4. Get a massage

One of the most effective recovery strategies is also one of the most relaxing. Getting a massage helps reduce tension in the fascia, bands of connective tissue and muscle fibers themselves, helping ease aches and pains.

One study showed a 20–30-minute massage increased blood flow to the muscles, reducing muscle soreness for up to 96 hours after exercise; massage also decreased perceived fatigue among elite athletes.

5. Get serious about post workout nutrition

By now, most people understand that the foods they eat after their workout and throughout the day factor into the quality of their recovery. The foods you eat before a workout can also play an important role in pre-empting the tissue-rebuilding process once the workout is over.

Digestion is a lengthy process; proteins and carbs that you ingest prior to the workout will still be circulating in the body afterward. For this reason, choose your foods wisely. Make sure you get high-quality, lean protein along with some complex carbohydrates, especially if you plan on an intense workout. I recommend consuming your meals roughly two hours prior to your workout to avoid digestive issues or cramps

 

Can You Really Transform Your Body?

There’s not a day that goes by, where we don’t get the chance to speak to someone who’s working through their own health and fitness journey. It’s a privilege to listen to each person’s story and find out what or who inspired them to get started.

Every client we work with teaches us a little bit more about how people operate both physically and mentally.

A transformation journey isn’t for everyone, my team and I are always realistic when we talk about potential time frames. Having worked in the field of physique development with many clients and myself for almost 10 years now, we can tell very quickly if someone will do very well, or if they’re, in fact, not ready for what lies ahead. With the Internet littered full of claims and results daily, it’s very easy to convince yourself that you’re ready.

Liking the pictures, and then appreciating and understanding the hard work, are two completely different things.

We run a business that relies on achieving results and extremely good ones at that. So when someone says they’d be glad to be a transformation on our website, we want to make sure they’re going to see it right through to the end, and understand how long this can take. There is a huge amount of work put into helping someone completely transform his or her body.

It’s not just programme writing and going on a diet, we very often work with our clients at a psychological level. You can’t expect to go from a completely out of shape party person, to a lean mean fighting machine and stay exactly the same. There’s going to be lifestyle and psychological factors to face up to, and these can take some time and lifestyle changes to adapt to.

“To change one big thing, you have to change many smaller things”

See some of our transformations here

You won’t find many more honest coaches than me when it comes to consultation. I tell our clients how it is from day one, and I tell them what to expect along the way. I do this to watch for the reaction, does it scare them or does it make them sit up with excitement? You can be excited but nervous, that’s completely fine. But nervous, scared and doubting yourself from day one, isn’t a great combination to be starting with. I don’t expect our clients to be able to picture the final result, that’s our job. So as long as we have their full trust, they know they’re going to look and feel way better than what they ever imagined.

I run a business based on results, and that’s it. When someone asks me if results are really possible, I just reply with “that’s completely up to you”. It’s never us that’s going to fail you, it’s only going to be down to you. So if you’re considering your very own transformation and lifestyle change, take yourself through the list below and see if you’re really ready.

Mindset

I see mindset as the most important factor behind a successful fitness journey. Some transformations can take as little as 12 weeks, others can take anywhere from 6 months to 2 years.  You need to be prepared and strong enough to deal with the psychological issues that will face you along the way. Having taken many people through this journey, I always know who will do well. It takes someone who backs themselves and someone who wants to achieve more than anything else. It takes the type of person who is excited by challenges, accepts that there will be some bad days and won’t quit. It takes the type of person who isn’t scared to look deep inside. Someone who isn’t frightened to acknowledge areas that need to change and seek professional help.

Why don’t you pick up a copy of our very popular 12 week transformation ebook for busy men

Who are you doing it for? 

If I had a pound for the amount of people who have admitted to me, that they’re starting at the gym for someone else. You won’t ever succeed if you’re getting in shape to make someone else happy!

This journey needs to be yours and no one else’s. Each time you see your results, you want to be able to look at yourself in the mirror and acknowledge your success. People who train to make others happy often resent their results and are usually the ones who cheat on a regular basis. After all, why would you diet, train hard, and bust your ass in the gym if the results are all for someone else.

Knowing the right way to train?

There is the way you might want to train, and then there is the way that you need to train. When you talk to me about getting leaner, you’ll hear me talk about the word physique. I have complete respect for large people who have committed themselves to a huge amount of weight loss, but a true transformation in my eyes is when there is a lean, strong physique at the end of it. I don’t necessarily mean six pack abs, but I like to see that thought has gone into the persons programming. Have they actually gained lean muscle tissue throughout the whole process?

We often get enquiries from people asking if we can write them a diet plan and they’ll do all their own training and supplementation. Transformations don’t work this way!! The whole journey is designed, thought out and delivered regularly. Asking a coach to do this is like asking for the recipe of a cake, and then using only half of the ingredients on the list!

Be prepared to go outside of your comfort zone

I’m never one to hold back when it comes to the training part of a transformation. I train regularly, my team train hard, and we expect our clients to be pushed outside their comfort zones. Now there is professionally coaching someone hard, and then there is training someone like an idiot. Training a complete beginner to failure and adding in a triple drop set on the leg press is not clever.

Teaching someone how to push that little bit harder each and every week is professional coaching. Teaching someone how to connect with certain muscles particularly so they get the most out of every session is smart, allowing them to just rep out without any coaching is just stupid. Most people will always train inside their comfort zone, it’s where they’re used to being and that’s where they’ll try and stay. You have to be prepared to turn up to a training session and dig deep inside, you have to learn to train a bit harder than you’ve done before.

As a coach, I see it as a huge privilege to be able to help someone through their fat loss journey. We take huge pride in our work and the amount of detail that goes into each and every project. Therefore it’s very important that each and every client is ready for what lays ahead of them.

If you’re not able to experience our in house coaching sessions at Lean Body Training Finchley, why don’t you pick up a free copy of our very popular 12 Week Transformation Ebook?

 

Why Losing Belly Fat Should Be a Priority

Most of us have, at some point in our lives have wondered ‘what’s a healthy weight?’

Usually, calculating your BMI (body mass index) can give a good indication of whether or not you’re in a healthy weight range according to your height, weight and age – but BMI calculations on their own can have its failings. It can’t, for instance, detect muscle (which is heavier than fat) meaning your average professional rugby player would likely walk away with a BMI reading placing them in the obese range. Even though they’ll likely be carrying a lot of muscle tissue, likely they’ll be carrying some fat too.

The good news is, there’s one thing that the medical community can agree on when it comes to health and weight: the dangers of belly fat. If you’re looking to lose weight and get that stomach reduced then, read on.

What really is belly fat?

Belly fat is the fat that sits around your abdomen. It’s also known as visceral fat because it surrounds your viscera, the internal organs around your stomach.

Visceral fat can have an active, negative effect upon the normal functions of your body. This is because it produces toxic chemicals called cytokines that are thought to increase your chance of heart disease, reduce sensitivity to insulin (increasing your risk of diabetes), and cause inflammation – a leading cause of certain cancers. Another serious condition associated with belly fat is high blood pressure.

Why belly fat can be such a problem

Belly fat is problematic because it can be prevalent in both men and women who are otherwise slim and healthy. In fact, it’s possible to have a healthy BMI whilst bearing fat around your middle.

Another aspect of the problem is that, while many people make an opinion based on a set of scales, they won’t be in the habit of measuring their waist and body fat percentage – so they may not be aware that they even have a problem.

According to the NHS, regardless of your BMI, men should address losing weight if their waist is 94cm (36in) or more. If you are a woman then you should try and lose weight if your waist measures 80cm (31.5in). You are at a much higher risk and should speak to a professional if your waist is 102cm (40in) or more for men, or 88cm (34in) or more for women.

What causes belly fat?

Put simply, belly fat is associated with how many calories you consume and how much energy you burn. If you eat too many calories and use too little, you’re likely to put on excess weight – which means building fat up around your belly. A lot of our clients at Lean Body come to us with this issue, without being aware of how serious this can be if not tackled correctly.

Some people are more prone to developing belly fat than others, due to their genetics and their age. The older you get, the more prone you are to losing muscle, particularly if you’re not active. This, in turn, affects how you burn calories and keep excess fat off. As a result of this, older men typically need to eat slightly fewer calories than younger men. Alcohol is also a cause of belly fat. It is deceptively high in calories and can contribute towards weight gain. Though a large stomach is often referred to as a ‘beer belly’, drinking any kind of alcohol in large quantities can cause you to put on weight and develop visceral fat if calories from food or alcohol are not managed correctly.

If you’re struggling to lose weight and shift belly fat, then contact us for a chat and a body fat reading to find out where you may be going wrong Contact Form

 

Eating Healthy Compared To Eating For Fat Loss

“I eat healthy foods so why am I not losing any weight?” Sounding familiar?

You decide it’s time to start getting into shape, so you get a gym membership, stop shopping for so-called “unhealthy foods”, and start buying more of what you think are the right foods to help you lose fat and tone-up. Usually, I’m not wrong when I guess the type of foods that fills this new shopping basket? Brown pasta, fruits, low-fat yogurt, coconut oil, brown rice, chicken, vegetables and maybe some fish. This all reads healthy, right? So why is it when you start combining these type of foods, you start to drop initial weight and then you hit a plateau?

This is where healthy eating and fat loss eating becomes hard to understand for some when trying to change your body shape.

The difference is to an extent the amount and combinations of certain foods. A major reason for excess body fat around the midsection is poorly measured fat and carbohydrate-rich foods (pastas, bread, cheese, oils etc.) sure you can still increase weight consuming foods high in proteins still, unluckily however though to devouring a huge plate of chicken or eggs three times a day! So we should place more emphasis on foods (and drink) where more prone and likely to ‘overindulge’ in amounts which and quickly rack up your daily calorie allowance such as pastas, alcoholic drinks, other carbohydrates and deserts rich in calories.

Below are some of my top tips to help you turn your healthy diet, into a fat loss diet.

1. Start your morning meal with protein. What you eat first thing in the morning dictates what you eat for the rest of the day. Choose a breakfast around a lean protein sources eg: eggs or lean meat.

2. Keep your meals leading up to your workout free from starchy carbs (rice, pasta, potatoes etc). Every meal should contain a portion of lean protein, salads/vegetables and a portion of essential fats (oils, avocado, nuts etc.).

3. Keep your carbs controlled, not to say cut them out completely but keep them to the window of opportunity. An example of this would be to finish your workout and have some baby potatoes or a sweet potato with your meal. If you choose to have some carbs after your workout, remember you must earn them so train hard.

Want to reduce your stomach in time for summer? Download our 12 Week Transformation Plan for free today:

Ebook:  12 Week Lean Body Transformation For Busy Men

 

 

Do Low Energy Levels Hold You Back From Getting to The gym

Do you get midway through the afternoon and crash, or do you get to the evening and feel completely too exhausted to get to the gym? Perhaps, you get up in the morning and you just can’t seem to get going?

Low motivation levels are likely to be symptoms of various imbalances in the body, they are a sign that something isn’t working right. However many people think it’s just part of life and keep trying to push through it. There are plenty of things that you can be doing, and I’m going to share them with you.

Part of what we like to find out for all our new clients goes into some investigating into stress and motivation levels. You see, consistent tiredness can mean quite a few things. Here are some of them:

  • Low intake of food across the day (not enough fuel)
  • Vitamin and mineral deficiencies (low vitamin B vitamins can cause low energy)
  • Poor sleeping habits (often caused by going to bed way too late and/or interrupted sleep)
  • High-stress levels during the day (your day runs you rather than your running the day)
  • Not enough water intake
  • Chronic use of stimulants such as coffee (inability to wind-down at night impacting the quality of sleep and energy levels the next day

When you understand and are aware of what can cause low energy levels, you can start to put things in place to correct them. Here are some of them:

  1. Cut out all dairy, wheat and gluten from your diet for 14 days (to find out if you are intolerant to them).
  2. Reduce caffeine intake (have no caffeine past 2pm).
  3. Structure your day, complete the tasks that are most important first.
  4. Go to bed by 10:30pm each day and wake up the same time again for 14 days, ensure you get 7-8 hours sleep each night.
  5. Each a portion of lean protein in each meal (eg. lean meat, oily fish), minimum three meals per day.
  6. Eat different vegetables with every meal.

After 14 days you should notice a considerable difference in your energy levels. You can keep these tips in mind for future reference if your energy levels should drop again.

 

Written by – Paul Karoullas