Do you eat like a sumo - self jeopardising?

Do you eat like a sumo - self jeopardising?

PERSONAL TRAINER NORTH EAST - GLENN HILL

Ladies you should read this, you see a lot of the ladies i talk to are jeopardising their health by eating at all the wrong times with the wrong food.

This is why breakfast is so important, read about how sumo wrestlers eat in order to hold as much as fat as possible.  Then look at the way you eat, is it the same as a sumo?

 Sumo Wrestlers' Tricks for Getting Big

1.    Don’t eat breakfast.  Sumo wrestlers never eat breakfast.  This is a great way to slow your metabolism way down and will definitely ensure over eating later in the day.

2.    Exercise on an empty stomach.  Exercising without proper fueling, your metabolism will conserve every ounce of energy you have left to get you through the activity.  So you end up burning far less calories than you would have had you eaten prior to exercising.

3.    Eat only 1-2 meals each day.  Sumo wrestlers get up early, work out and then don’t eat until late in the day.  This way they will be starving and will eat anything they can grab and in enormous amounts.  This ensures a great calorie surplus and maximum weight gain.  When you eat a large amount of calories in one sitting, the body will use up what it can and then fill your extra energy reserves for later.  When your storage gets full, everything left over is stored directly as fat.

4.    Drink beer.  Sumo wrestlers drink large amounts of beer with their meals.   For a sumo wrestler, the bigger the belly the better!

5.   Eat out. Many studies have found that people eating in a restaurant will eat 40% more food and 30% more fat then they would if they were at home. Sumo wrestlers like to distract each other while eating to make sure they don't notice those "getting full" signals. They also always have someone else cook for them so they don't pay attention to fat or ingredients.

6.    Sleep after eating.  When they finish their large meals, the wrestlers will take a long nap.  Going to sleep on a full stomach forces the body to store most of the calories as fat because it doesn’t have the ability to metabolize large amounts of food while sleeping.
So, I bet a lot of this is sound really familiar!  I know they do to me…  Getting up early, skipping breakfast, running to the gym, eating a late (large) lunch and an even later (larger) dinner and then heading to bed…  This is the busy American life style that many people live.  When working as many hours as most do, it is easy to eat like a sumo wrestler!

PERSONAL TRAINER NORTH EAST

Personal trainer glenn hill

alcohol stops weight loss - chester le street - 01913874222

alcohol stops weight loss - chester le street - 01913874222

Glenn Hill Fitness

Specialist weight loss in the North East

I think by now hopefully we associate booze with weight gain and being unhealthy, the more booze the bigger belly and that's generally the way it goes.  I like a drink and i say everything in moderation.

Unlike carbs, protein and fat your body can't store alcohol, therefore the oxidation of alcohol takes priority over other macronutrients.  So while your liver is busy trying to ditch those beers  you drank, the use of fat as fuel is almost entirely suppressed.

So no fat burning potentially for days after a big piss up, can ruin a diet??

Alcohol is usually calorie dense and these calories definitely add up, also alcohol dehydrates and suppresses testosterone.  So good-bye abs and hello beer belly, basically booze can ruin your health and rob you of muscle if your drinking gets out of control.

The problem is most people forget to add up the calories in all of their drinks, also alcohol can increase your appetite.  The more you drink, the easier it is to just say "balls to this diet i am having a dominos or big fat curry.

And as the song goes " if you like pina coladas something something something" forgot the words anyhoo, a big pina colada can have as much as 600 calories.

Lack of sleep too can reduce weight loss and shorten your life span.

Next time you are at the pub take a look around, these people that spend all of their time in the pub or eating take-aways:

What do they look like?

What is their health like?

How happy are they?

Try it, it's not a pretty picture...

Even better, next time you are in Macdonald's, burger king, KFC look at the people around you, over half will be obese, most will have poor health, bad skin, poor hygiene.

Not all of course, and i have had the odd burger and kfc.

I have an alcoholic drink most weekends, however i train most days and generally eat well so the weekend booze isn't an issue.

Glenn(partial to a lager) Hill

Check out my video

10 things you may not know about nutrition-Newcastle 01913874222

10 things you may not know about nutrition-Newcastle 01913874222 

Heya Tribe

Some interesting but little known stuff about nutrition, learned  by reading a tonne of nutrition books, hopefully you like it?  If you have questions don't be afraid to ask.

"10 things you probabaly don't know about food"

Glenn Hill Fitness 

1. Protein less absorbed calories than carbs, the thermic cost of protein is roughly 30% compared to carbs around 10%. So for your body to absorb protein it uses two to three times as many calories than carbs....absorbing less carbs.

2. A glass of fresh orange juice often has more sugar than a can of coke.

3. Eating 5 small meals a day is better for weight loss and fitness than 3 normal meals.

4. Cereals are all high in sugar and are the wrong thing to eat, especially for breakfast.  Terrible for our bodies hormones, especially for insulin - providing with us with unstable energy causing highs and lows causing over eating and poor health. Also difficult to eat the correct daily amount of protein if you eat cereal.

5. You should be eating protein with every meal especially breakfast.

6. Avoiding breakfast is the best way to put on weight and get fat, sumo wrestlers always avoid breakfast in order to have a starvation response and over eat later on in the day.

7. Fibrous vegetables like cauliflower and broccoli are less digestable than starchy veg like potatoes.  This means the same size portion of fibrous vegetables has way less calories than its starchy counterparts.  Make the majority of your veg fibrous, you just won't get fat.

8. A good macronutrient ratio for weight loss with training is 40% carbs - 40% protein and 20% fat.  Using my fitness pal app can help with a percentage piechart of nutirnts eaten. 

9. Being relaxed before and during meals is almost as important as what you eat. If you are stressed or rush your food not only will you be washing your healthy food down with the fat storing hormone cortisol, you will be in the wrong nervous system (sympathetic) which doesn't allow for proper nutrient absorbtion, repair and growth.

10. Eating in the golden hour, eating within 30 minutes of training is the best way to replace lost energy fuel and repairing damaged muscle.  Eating too much after the golden hour can lead to storing food as fat.

Hopefully some of these tips here can be useful 

As a final thought, search online for " how to eat like a sumo wrestler" you may find that some of your eating habits are causing your problems.

Glenn(eats nothing like a sumo wrestler) Hill

LADIES AT LEISURE GYM IN CHESTER LE STREET

10 things you may not know about nutrition-Newcastle 01913874222 

Try my 4 minute videos for fat loss online, burn fat for hours after my mini tabatas.

My youtube channel, please check it out

Glenn Hill

10 thing you won,t know about nutrition - chester le street - 01913874222 

What carbs for weight loss sunderland and washington 01913874222

What carbs for weight loss sunderland and washington 01913874222

Glenn Hill personal trainer  - 01913874222

Well i will try and shed some light with this blog.

Carbohydrates are our primary energy source and are essential for good health.

We need carbs and not all carbs are bad, you shouldn't have a really low calorie diet for any longer than the odd day.

I could confuse the life out of you here, but i wont, i will make it as simple as i can.

I am gonna talk about simple, complex, starchy and fibrous carbs.

Simple carbs

single sugar molecule, these are the ones that will give you an energy spike and a low, often leaving you tired and hungry for more simple carbs.  Fruit (fructose)are simple carbs and glucose naturally occuring in food.  This is why lots of fruit isn't great for weight loss. You often get high fructose corn syrup (HFCS) in fizzy drinks, squash and fruit juice. HFCS is absorbed so quickly and leads to poor food choices, over eating of the wrong food and drinks. Dairy is also a simple carb.

Complex carbs - starchy and fibrous

Most complex carbs contain fibre and provide energy without the highs and lows of simple carbs.  Complex carbs from natural sources are normally nutrient dense and therefore good for health.

Starchy carbs are calorie dense and are fully absorbed into the body, so everything you eat can be stored as fat.

Fibrous carbs are the best ones for weight loss and good health because fibre is the indigestible part of the plant.  Therefore they have less calories per size of food and help with digestion.

An example: 350 grams of rice (starchy carb) contains more than 400 calories, while 312 grams of broccoli (fibrous carb) contains just 60 calories.  So doesn't it make sense to have a larger portion of fibrous carbs?

I will provide a list at the bottom of the blog on starchy - fibrous.

All of these fibrous carbs are great, however the carbs to try and avoid as much as possible are the refined carbs, anything that has been altered to make it taste better, look better, last longer etc.  These carbs are calorie dense but also very low to no nutritional value (fibre, viatmins and minerals)

refined grains and sugar products

white pasta, white bread, pretzels, crisps, biscuits, sugar, sweets, pastries, soft drinks and so on.   These are all high calories with no real nutritional value - SO JUST BAD BAD - avoid as much as you can.

However most of these have a whole grain, whole food un altered variant, check for them.

good fibrous carbs

broccoli

spinach

asparagus

cucumber

tomatoes

cauliflower

brussel sprouts

celery

onions

peppers

cabbage

mushrooms cale

aubergine

courgette

carrots

green beans

lettuce

Starchy

potatoes

butternut squash

cereal

bread

pasta

yams

oats

beans

rice

corn pumkin

Basically have a little more of the complex fibrous carbs as they are filling and nutrient packed and don't send your hormones up and down, making you feel like crap.  Also these complex carbs aren't a worry when it comes to diabetes.

A rule of thumb here for how much carbs in your food.

for fat loss roughly 40 - 45 % carbs with a good 35 - 40 % protein (meats-fish)

I am running a 25% discount on personal training until march the 1st, if any ladies would like to totally change your lives.

Glenn (nutrition geek) Hill

ladies at leisure gym - chester le street - 01913874222

North East's complete fitness, weight loss and adventure group - 01913874222

North East's complete fitness, weight loss and adventure group - 01913874222

Glenn hill has been back in the north east, for the past year and has started this fitness, weight loss, toning and adventure empire.  To ensure the ladies of the North east, especially around County Durham have the best support in changing their lives to a healthier one....if needed.

Adventure weight loss

We take you away for a number of days and provide adventure, fitness, nutrition advice and support, relaxation all to ensure long term health improvement.  In a remote adventure location.

Adventure weight loss holidays 

Personal Training

Bespoke and specialist personal training for ladies above 30 years of age.

personal training chester le street

Gymasium Chester Le Street

What can i say about this place, litterally the best place for female shape change anywhere. 

gym chester le street

Contact Us

01913874222

182 front street

Chester le street

Or click the above links below the image, to check the pages.

why i recommend ladies at leisure gym - chester le street - 01913874222

why i recommend ladies at leisure gym - chester le street - 01913874222

Ladies at Leisure Gym

As an ex Army Physical Training Instructor, Army Frogman and personal trainer who has been involved in fitness for 20 years, i only recommend the best places.   I have litterally trained in hundreds of facilities, from sandy patrol bases in Afghanistan to the finest gym's in UK.  I recommend a certain place, hence my place below:

1. The places that actually help people get fit
2. Gyms that have their members bebst interests at heart
3. Places that learn all of their members names
4. A gym with a real weight loss plan for it's ladies
5. A members area with youtube workouts, blogs and articles
6. A personal trainer owned and run gym

Oh yeh, its my place and it is great, come along and try it.

Ladies at Leisure gym, located at 182 front street, chester le street.  The home of female toning and weight loss.

01913874222

enquiries@ladiesatleisure.co.uk

www.ladiesatleisure.co.uk

how many calories for weight loss, chester le street - 01913874222

how many calories do i need, i will tell you - 01913874222

Glenn Hill Personal Training

A bit of maths calculations  here, not too many and pretty easy.

So to lose weight effectively there are a number of ways, i am a big fan of carb cycling at the moment. Works really well, however if you just take in 20% less calories than you need you should lose weight. 

Make sure you eat properly though, no packaged processed rubbish, big protein meal for breakfast etc.

Got a calculation for you below, its dead simple.

655+(9.6 x weight in kg)+(1.8 x height in cm) - (4.7 x age in years) = BMR (how many calories to maintain)

an example a 65kg, 150cm 45 yr old female

655+(624)+(270)-(211.5)=1337.5 so BMR is 1337.5 calories

This would be to maintain, this doesn't take into consideration how much exercise you are doing or reducing calories .  So multiply BMR by activity below.

Activity

Sedentary, little or no exercise  BMR x 1.2

Lightly active                                 BMR x 1.375

Moderately 3-5 sessions            BMR x 1.55

Very active 6-7 sessions             BMR x 1.725

So 1337.5 x (1.55 moderate activity) = 2073.125 so roughly 2000 calories

2000 calories to maintain your weight, however to lose weight you should be in slight deficit, 20 % is a good reduction of calories.

Last calculation:

2073.125 x 0.20= 414.6, so you need to reduce calories by 400.

2073.125 - 414.6 = 1658.5 calories

Well it may seem hard, its not. I am as thick as a whale omelet and i can do this.

So a 45 year old, 65kg, 150cm lady needs to be taking in around 1658 calories per day to lose weight.

If it's too hard maybe i can help you out..

There are other calculations, however this one is simple and there is no body fat measuring involved.

Glenn(i hate calculations) Hill

Ladies at Leisure Gym

how many calories for weight loss, chester le street - 01913874222

calories do i need, i will tell you

personal trainer-weight loss expert sunderland-washington 01913874222

personal trainer-weight loss expert sunderland-washington 01913874222

Grab some awesome itrainhard fitness clothing in Chester Le street

You may have seen a lot of ladies wearing the itrainhard kit, especially the cool hoodies.  If you are one of the many hard training ladies in County Durham come and grab some training gear that proves it.  Trainhard? Wear itrainhard.

For professional ladies above 30 years of age come and have your life turned around by personal trainer Glenn Hill.  I specialising in ladies weight loss as this group have the hardest time when it comes to weight loss and keeping weight off.

Pop into ladies at leisure or ring 01913874222

www.ladiesatleisure.co.uk

why should i train at ladies at leisure

100 days at the gym in chester le street - 01913874222

100 days at the gym in chester le street - 01913874222 Glenn Hill Fitness This is a great little tip that anybody can use to help them maintain a great 3 month training plan, to lose weight, get fitter or tone up. Often the problem is people start a training regime and then something comes up, you fall of the training waggon and go back to square 1, it's normally because you haven't changed your fitness habits or got your head in the right place. To illustrate how your brain and being mentally in the right place is so important, read the study below. Three groups of men were trained to throw basketball free throws. Group 1 practiced free throws for twenty days Group 2 no practice at all Group 3 spent 20 minutes a day getting into a relaxed state and visualised throwing free throws, if they missed they visualised correcting their aim and getting the baskets in. The results were amazing: group 1 improved by 24% which was expected. group 2 showed no improvement group 3 who had no practical training improved by 23%, which amazed scientists.  That's why the mind is so important, actually there has been a number of similar studies all proving that the mind is THE MOST IMPORTANT THING.   I have read about a number of these studies, ask me sometime. MY TOP TIP Get a blank business card and write your three month goals on that card, ensure you write in the current tense, this is important as your sub conscious doesn't understand the future. An example would be: i am currently 7lbs lighter i feel fantastic now i am 10 stone i love wearing jeans i couldn't fit into before now i love looking in the mirror  Once you have listed all of these on your card, spend a few minutes, close you're eyes if you like and think about all of the reasons you want to change the way you look.  This could be comments off people or partner, looks people have given you, issues on public transport etc - the deepest emotional reason why you must change. Then look back at your card goals and link the two, the emotional reasons to change and the future you in three months. Now you have the card look at it whenever you can, all of the time, at the traffic lights, before meals, before the gym, as soon as you wake up, basically become best friends with that card.  Repetition will form the training habit to ensure you achieve your goals. That's why commercials get you buying stuff, repetition-repetition-repetition.  If you want to make a change, use my simple tip it really works.  and if you need me too i will even laminate the card for you. Good luck Glenn (motivator) Hill Ladies at Leisure Gym

tabata for weight loss - chester le street - 01913874222

Tabata for weight loss - chester le street - 01913874222

trainhard tabata, the obvious choice

So the news in UK is all over tabata this January almost as if it's a brand new phenomenon sweeping the country.  Well its been around in its current form since 1996 with doctor tabata designing this method.  Interval training for athletic conditioning has been around for decades, usually only reserved for athletes and sports teams, however every one now knows that excellent results come from interval training.   Also the metafit craze has shown ladies that they can do hard PT and get great results, especially within the first month.

Glenn Hill and Ladies at Leisure have been running our tabata class since around march/april 2013 delivering amazing results for all attendees, however some ladies are still too scared to attend.  Probably because i am ex military and all of my classes are hard, for good reason though as they get the best results.  For the blinkered types will only go to one or two classes, unfortunately if you don't change your training you won't change your body.  Even the best class should be done with other training to ensure constant improvements in physique.

what's it all about

A very quick warm up sometimes utilising a proprio-stim warm up (only i do these locally) then only 10 minutes of very intense exercise.  It is tough as you have to go at 100% of your maximum to achieve the results you require, but because it is so short everyone can manage 10 minutes, honestly.

The exercises are generally big muscle exercises chest, legs and core although we use kit occasionally so we can work every muscle.

We also change it up and target different muscle groups each  session to reduce the adaptation or plateau.  From experience and results last year i can say that turning up for three tabatas a week can change you body shape drastically.....that's just 30 minutes exercise a week.

for lots of weight loss advice check out my page

Check out our gym advert video, no tabata on there yet though.

eat dominos and keep a six pack - chester le street

eat dominos and keep a six pack - chester le street

Tonight actually I had a domino's winter warmer pizza deal, I never managed to eat it all as it's a beast.  

The funny thing was when the driver turned up he said: " that's not a good advert is it? pizza with fitness" when he looked at my personal trainer car.

So i said "everything in moderation, and i believe this ladies"

You know, at the moment i probably train about 3 or 4 hours a week, some of the ladies in my gym will do that in a day (honest).  I am carrying an injury though - the key thing is even with the little i train and having a pizza and a bottle of wine i think i am still in great shape.

If you say age is the issue...rubbish i will be 40 this year and it's not too hard....stop making excuses.

This could be you too, its about quality and definately not quantity, actually quantity can be ruining your training in some cases.

Too much slow cardio and such like can produce a large amount of muscle stripping cortisol (muscle stripping stress hormone), so quality is what it's all about.

The better your week of training and nutrition, the more you can treat yourself.  However if you have real weight issues forget the treats for the time being.

If you would like to be able to treat yourself and still have an amazing physique why don't you join the 100 day gym challenge (come to my gym 100 days in a row and see if you can beat lakeisha and drop more than 50lb in this one hundred day challenge.

Drop me a line at the gym on 01913874222 or text me on 07983570574

check out one of my 7 pages by clicking below...

Get your friends to subscribe to get all the tips and infotainment i pass on.

Glenn (dominos pizza) Hill

100 days at the gym - chester le street - 01913874222

100 days at the gym - chester le street - 01913874222

(this is a chance to change you life, that is certain - keep reading)

Glenn Hill from ladies at leisure gym

Ladies, January is the usual new year new thing, however you don't need to wait for the new year to roll around to start making a massive change in your life.

LaKeisha Shurn from Berkeley, CA USA spent the last 100 days going to the gym and documenting her weight loss journey, and her results show not just a healthier person, but a happier one.

In her first video, LaKeisha reveals that she's at 348 pounds and suffers from low self-esteem and depression. "I always just thought of myself as someone who was unattractive and was not fit to be married or have kids," she says in her video diary.

LaKeisha who looks very unhappy on day one wows to go to the gym for 100 days, and she does just that. In the video we see footage of her running on the treadmill, working the machines and taking group exercise classes at 24 Hour Fitness.

Day 52, she looks much happier and on day 70 she reaches one of her first goals - dropping out of the "300 Club" and hitting 299 pounds. By Day 90, her body had become much more flexible, and she could pull her leg up straight.

After LaKeisha's 100 Days, she dropped from a size 26 to a size 22 and found the self-esteem that had been missing in her life.

"I want you to see how one person really changes everything about their life," she says.

LaKeisha's 100-day program was inspired by Give it 100, the online community curated by Karen Cheng. Last year, Karen recorded her progress as she taught herself how to dance in 100 Days, and soon after started Give It 100 to inspire others to accomplish their goal, be it learning to dance, lose weight, or any sort of project that takes patience and dedication to complete.

So i was thinking, hey my job is helping people and i was wondering how could i help to inspire the ladies of chester le street?

1. Here it is, i am asking the ladies of chester le street to come to the gym every day for 100 days? 
2. Obviously it will change your fitness, weight and life forever.
3. The individual that has the biggest change in their fat percentage after the 100 days wins a year's free gym membership.
4. To make it easier to make it into the gym, I will endeavour to open the gym at other times for these ladies to ensure the can come in every day.
5. You will get advice on training like all of our members get

Think of the health benefits of this amazing challenge, if you are a procrastinator and blame others for your shape, then now's the time to accept responsibility and make a change.

IF YOU ARE IN A RUT AND WOULD LIKE TO CHANGE THE WAY YOU LOOK AND FEEL THEN THIS IS A HUGE CHANCE TO DO IT!!

OR IF YOU JUST WANT TO GET THAT SIX PACK OR BICEPS!!

I will be starting this challenge around the 8th of febuary, the reason I am procrastinating a bit is because i will be away for a while doing Army stuff until then.

Check out Lakeisha's video, she did can you

If you would like this opportunity ring 01913874222

or text glenn on 07983570574