Business Biscotti Blog

Steps to ABSolute perfection!

If you’ve decided it’s finally time to do something about your waistline all the advice you’re going to need is right here.

The first thing to do is to get to know your abs and become personal friends with them, that way you’ll intimately and immediately know whether you’re working them hard enough or not!

Your rectus abdominis or abs is a sheet of muscle that connects your ribcage to your pelvis. It’s surrounded on either side by what is known as the serratus, obliques and tranverse abdominis muscles, and all of these little beauties combined help to stabilize your spine and also transfer power between your upper and lower body (and here’s you thinking...

It was while I was in advertising that I began to realise the importance of good sound nutrition and the benefits it could provide.

I wasn’t actually a nutritionist at this time but preferred to what I call “dabble” and was already heavily into my training on a daily basis.

I was always into body building from an early age and one of my early models was the Governor of California a.k.a. Arnold Schwarzenegger.

All the bodybuilders were always talking...

It’s sometime difficult to think about how to keep down your stress levels, eat and still lose or maintain your weight while holding down not only a busy and stressful workload but also a hectic lifestyle and family life.

Here are a few of my tips for a 24 hour period that should help.

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No pills or potions just simple everyday food.

Apples

A medium sized apple actually provides you with around 5g of great dietary fibre which we all know aids digestion and helps to promote fat loss and interestingly enough if you eat an apple about 15 minutes before lunch you’ll eat an average 187 calories less than those who don’t...

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Not to worry it could just be your metabolism playing up and needing a kick!

These boosters should help to get you back on track.

Aim to eat every three to four hours

Eat the same amount of food every day but instead of just having two or three meals a day spread them out. It will help to keep your blood sugar levels stable so your body can burn fat that much more effectively. Your blood sugar levels are incredibly important for the body as glucose which is its main source of fuel. Eating regularly and little and often remembering to include things like wholegrain and fibre rich foods will avoid too many fluctuations in blood sugar levels and help you to function better...

Of course you do!

Here’s a real fat burner that you can get done within your lunch hour and get back to the office invigorated and fired up for the rest of the afternoon!

Ok you’ve changed and in the gym and ready to go, wahay!

Warm up for 10 minutes at an easy pace on the equipment of your choice, treadmill, bike, rower, whatever floats your boat. This will not only prepare your muscles for the rigours to come but will also get you mentally prepared and hot to trot, and if you’ve eaten before it will reduce the insulin and allows fatty acids to be utilised for energy.

I’ve talked at length in a previous article about food combining and why I’m such a huge fan and I still believe that if you don’t want to deprive yourself of anything it’s simply the best way to eat.

There’s nothing you can’t eat, there’s nothing you mustn’t have, you can eat anything and everything as long as you don’t mix certain foods.

One of the HUGE plusses for you all “tipplers” out there, alcohol is not banned or frowned on either as you’re allowed wine with your protein meal and beer with your starch meal but of course too much of anything, especially alcohol will lead to excessive...

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Ok, here’s another of my fun little charts to try and gauge how you score on your very own personal anti oxidant score.

As well as giving you an idea of what’s affecting you it gives you great idea of what to avoid!

Have fun and also have a think as to what changes you could make depending on your scores.

Powers of prevention  Score 1 point for each yes answer.

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Not only does Garth Delikan – “The lifestyle guy’ – teach you how to think and “eat your way to a fitter, healthier you”, he also empowers you with the knowledge, confidence, mindset and skill to not only manage your weight forever but also how to maintain it easily and effortlessly.

Click here to listen

The perils of chocolate!

Even though it’s common knowledge that chocolate rots your teeth and is full of sugar and can make you gain weight just by looking at a bar seemingly, we’re still obsessed with scoffing it by the bucket load!

But why?

There are little neurons in your brain that are responsible for memory and learning only take their energy from glucose and so unless kept sweet they hardly even bother to think. Having a Cadburys binge isn’t the answer...

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So many people get hung up on just trying to work certain body parts i.e. waist or the dreaded bingo wings in the vain hope that by constantly pumping away at them they will see significant changes and be able to change their body shapes.

Unfortunately that isn’t the case as we should all know by now that you can’t “spot reduce” a body part no matter how hard you try and in many cases people just give up and put it down to “life’s lot” when all is needed is a more thoughtful approach to training your entire body and then add the...

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You may have heard this from time to time.

Well frankly it doesn’t stack up as a credible argument. The idea is that all foods are ok and there are only unhealthy diets – presumably those filled with unhealthy foods!

Examples are sausages, candy floss, pizza, chocolate, fizzy sugary drinks, chips, cakes etc, as well as foods that are filled with trans fats and other components such as acrylamides.

If you eat too many of these foods they will make you overweight and ultimately....

There is a common myth that if you train hard and long and frequently enough, you can eat what you like and won’t gain any extra weight.

Wrong!

The idea that you can simply offset the amount of calories you eat by doing the equivalent amount of exercise is hugely attractive. Just because the likes of Olympic swimmers and tour de France cyclists can eat around 10,000 calories a day and pretty eat much eat anything doesn’t mean that you can.

Unless you’re a full time professional athlete it’s pretty unlikely that you can hope to do

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There could be two possible good reasons why you’re tummy is looking soft, either you aren’t eating right or like millions of peeps you’re doing the wrong exercises or you’re doing the right exercises the wrong way!

Let me explain.

Your abs should be trained just like any other muscle group, which means with relatively low reps and heavy weight or added resistance if required.

To put it into context you wouldn’t work your shoulders or your arms for example with a 3kg weight, do

Well if you look at government guidelines (and some people do) you’ll see it says you need to exercise five times a week for 30 x minutes at a time.

However it’s definition of exercise can also mean gardening and walking which unless you’re hugely overweight or incredibly lazy isn’t really going to get you anywhere.

I find it quite worrying that a major part of the population now believes that a brief stroll in the park with your dog in tow or a bit of grass cutting or weed

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To really be in shape the answer is yes!

If you really want to get into the shape you desire then cardio, love it or loathe it, is essential.

But that doesn’t mean you have to do three hour jogs around the park in all weathers four or five times a week, unless your specifically training for a marathon of course or an endurance event, there is very strong evidence to suggest that shorter bursts of interval training are actually better for increasing performance and fat loss and can increase the amount of oxygen,

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Well what an incredibly busy week of blogging!

Not only did I reach my 100^th blog, a cute little number with my top 15 tips for losing weight healthily and easily,  ta da ta da and a Wahay for good measure I was also asked to write two guest blogs which have also been very well received which is always incredibly satisfying and gives you a really nice warm feeling.

In my work as a lifestyle manager and personal empowerment coach as well delivering corporate workshops on “Self defence for women, men and teenagers” and an exciting workshop I call “Confident life skills and personal presentation” I also work extensively as “The Lifestyle Guy” offering all sorts of help and advice on lifestyle, wellbeing, exercise and

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Arghh!

So you’ve spent weeks, nay months even years building up your fitness levels to a respectable level and also managed to achieve your desired shape or weight, but now you’re terrified that if you miss a workout or a day or even a week at the gym you’ll lose everything you’ve gained.

No need to worry about maintaining your fitness levels as they won’t just disappear overnight. Reason tests have shown that Olympic rowers whose Vo2 max was tested after a two month layoff that their fitness plummeted by almost as much as 20 percent and could take them five months to get back to their previous levels.

However, for us mere mortals out there

Well to be truthful the short answer is no!

You can actually thrash yourself into fantastic shape by using the resistance of your own body weight and as a classic example of what to my mind at least is a perfect and more importantly functional physique; you only have to look at a gymnast.

Perfection!

Cut, trim, lean, muscular, fit and just as importantly, FLEXIBLE! More....

Being fit means different things to different people.

Everyone has their own definition of fitness and what it means to them, whether it’s to be able to walk up the stairs without getting out of breath, running 10k, rowing 1000m, cycling without stopping for 20 minutes, playing tennis or being able to lift weights for a sustained amount of time in the gym.

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