Confessions of the trainer: Carbohydrate cycling

So this it. I'm about to reveal my ongoing nutritional plan that will help me achieve my goals. As a reminder those goals are to:

- tighten up my blood sugar control

- maintain high intensity training in the gym without causing erratic flucuations in my levels

- to maintain high energy levels to allow me to workout hard whilst keeping mental focus for my job

- burn fat and achieve my revealing abs

And how am I attempting to achieve this? Ladies and gentlemen - let me introduce to you...CARBOHYDRATE CYCLING...

What is it?

Carbohydrate cycling has been an industry standard in the body building world for years. Recently however, it has started making its way into the fitness and weight loss industry. Is it a fad diet with extremes of certain macronutrients? Is there scientific evidence that it is a viable option for fat loss? 

These are the questions you should always ask when you first hear about the latest methods to burn fat, lose weight and improve your body composition. In my previous posts I have shown research into low carbohydrate diets which have had positive outcomes in terms of weightloss and blood profiles. It is my personal opionion - based on my own personal experiences - and backed up by such research - that low carbohydrate diets are certainly a viable option for fat loss. However, I do also understand the need for carbohydrates as the body's preferred fuel source and it's role in providing energy for the muscles and of course for the brain which will help with mental focus and stimulaiton.

Carbohydrate cycling takes the best of both worlds - and uses a low carbohydrate approach for a presribed time period followed by a high carbohydrate approach for a prescribed time period. This approach is said to:

- increase fat burning during low carbohydrate days

- allows for some lean muscle gain on high carbohydrate days

- prevents the associated side effects of low carbohydrate dieting such as low energy, mood swings etc.

- prevents overconsumption of carbohydrates and reduces insulin levels (high amounts of insulin will prevent fat breakdown and encourage fat storage)

The aim of carbohydrate cycling is to deplete the body's glycogen stores and force an increase in the use of fat as energy. As in low carbohydrate dieting this is great for weight loss. However, in low carb dieting after 3-4 days side effects usually kick in - resulting in consumption of carbohydrates and going back to square one. Using the cycling method, the subject uses low carbs, until the glycogen stores are just about empty, then increases carb intake to fill them back up. This method also keep both the carbohydrate and fat burning system on their toes and working at optimal rates.

I have been unable to find peer-reviewed research to support the use of cycling as both a fat loss and overall nutritional eating plan. However it is clear from the fitness world that people have had alot of success with it - as have I when I cycled in the past. Here's how my abs looked last time:

The issue with scientific evidence and protocols like this is that the scientific community will only catch on years after the protocol has been discovered by bodybuilders and fitness enthusiasts.  

Stay tuned for part 2 where I reveal my own carbohydrate cycling technique...

Confessions of the trainer: Low carbohydrate diets: Part 2

In the first part of this series I discussed how following the recommended dietary requirements to ensure tighter control of my glucose levels could possibly have a negative effect on my overall health. Over the last month I have shown my readers research which has indicated that increasing carbohydrate intake to the required 50% has been shown to increase blood lipid profiles thus increasing CHD risk. Additionally, I have shown research which has indicated that low carbohydrate dieting can illicit positive effects on both weight loss and improved blood profiles.

I can openly admit that I am probably biased towards lower carbohydrate intake over high carbohydrate and low fat diets as my condition is dictated by carbohydrate's effects on my body. Essentially I cannot metabolise the carbs I consume as my body's immune system destroyed the cells in my pancreas that produce insulin. Insulin is essentially a 'key' that unlocks the muscle cell's door to allow amino acids and glucose in. Without insulin the body cannot use carbs for energy. Therefore I must inject insulin whenever I consume more than 10g of carbs as well as twice - in the morning and evening. 

Through trial and error carb consumption and insulin dosage can usually be matched reasonably well with controlled blood sugar levels. Generally speaking I would say that the more carbs consumed the more erratic the control becomes - and this is certainly the case with my own experience. We do know however, that glucose and carbs are the body's preferred energy source, and that it is near to impossible to restrict carbs extensively for a prolonged period of time without side effects such as low energy, mood swings and cravings. Further research has also shown that whilst lower carb diets showed greater weight loss and blood profiles at 3 and 6 months, at 12 months positive effects were similar from low carbs and high carb diets. Additionally there is also research to suggest that the higher carb diets are easier to stick to with similar weight loss results. What is my personal opinion? - 1) we are consuming too much carbs in our diet, 2) of our carb intake we are consuming too many processed carbs (white flour, white rice, desserts, pastry etc.), 3) diabetics would illicit tighter blood sugar levels with lower carbohydrate diets.

Finally, I want to set out my goals for my eating plan:

- to tighten up my blood sugar levels reducing variances as much as possible
- to keep exercising at high intensity to gain the metabolic benefits associated with high intensity training
- to maintain mental focus and energy levels to allow me to keep on top of my job
- to reduce my body fat level and reveal my abs

In the next part of this series I will reveal the plan I have already started and the associated benefits behind it as well as my progress throughout the weeks.

Confessions of the trainer: Low carbohydrate diets: Part 1

So it's been established that I have to get tighter control of my diabetes. The importance of what goes into my body has never been greater, but how am I going to get the best bang for my buck?

If I were to follow the advice of Diabetes UK, I should be following the FSA's eatwell plate, which suggests that my carbohydrate intake should be around 50-60% of total consumption. Protein intake is around 15% and fat is kept 'low'. The eatwell plate has been around for a while and is apparently the healthy 'balanced' diet we should all be following.

Here's the thing though - theres alot of research that is showing the eatwell plate to be quite outdated, and actually talks of it having a negative effect on health. I'll end this post with a link to a study:

Arefhosseini et al (2009) Effect of advice to increase carbohydrate and reduce fat intake on dietary profile and plasma lipid concentrations in healthy post-menopausal women

The aim of the study was to evaluate the effect of advice to increase carbohydrate intake to 50% of energy intake as part of advice to follow current dietary guidelines.

Twelve healthy post-menopausal women with an average age of 56 years (+/- 6.5 years) were advised to increse their carbohydrate intake to comply with the recommendations. Subjects were told to follow this diet for 4 weeks in a free-living situation. Fasting blood samples were obtained at baseline and after 1 and 4 weeks.

The results showed:

- a significant decrease in body mass index after 4 weeks (good)

- there was a significant increase in blood triglyceride concentrations after 1 week (bad)

- high density lipoprotein (HDL) cholesterol concentration was significantly decreased after 1 and 4 weeks (bad)

This all points to the conclusion that in post-menopausal women, following the UK dietary guidelines resulted in changes to their blood lipid profiles that favoured an increased risk of coronary heart disease!

Now I wouldn't consider myself a post-menopausal woman, but the implications of this study are very interesting. In the following posts over the coming weeks, as I explain my ways of keeping tight glucose controls, I will provide more research backing up my methods. Just consider these results though - especially if you are in the subject population...

Until the next update...Paul x

Type 2 diabetes reversed in landmark study...

I posted this research paper on my facebook page, but as many of you don't do facebook I though it would be best to post it here.

You may have heard about this study on the news a few months ago. As an area I like to specialise in it's fantasic stuff to see. However, we do need to be careful about what we take from these results - 600 calorie diets are going to be very tough to do, and calories need to come from the right sources - so that vitamins and minerals are still being put into the body. I DO NOT recommend this protocol to anyone without medical supervision! As the authors state, further research is needed in the long term effects of such a drastic nutritional protocol.

The study invesitgated whether an energy restricted diet had an effect on the biochemical signs of type 2 diabetes. Researchers wanted to see if diet could reverse the resistance of the body's cells to the actions of insulin, and prevent progressive decline in function of beta cells.

The research was non-randomised in 11 people with type 2 diabetes. There was no control group.

The idea was that a sudden negative energy balance would have a profound effect on metabolism, decreasing concentrations of fatty acids which are said to inhibit the funciton of beta cells. An expected decrease would improve insulin function.

All diabetes medication was withdrawn for the study. Each participant had 600 calories per day. At 8 weeks participants returned to normal eating.

At the end of 1 week - blood sugar levels normalised. Production of glucose from the liver decreased and sensitivity to insulin improved from 43% to 74%. By week 8 the fatty acid content of the liver had fallen from 12.8% to 2.9% whiles levels in the pancreas fell from 8%to 6.2%. Average weight loss was 15.3kg. 4 weeks after the cesation of the diet, weight increaed by 3.1kg but decreases in triacylglycerol content of the liver and pancreas were maintained.

3 months post intervention, 7 of the 11 were still free of Type 2 diabetes. An article has also been published by one participant who was still free of the disease 18 months later.

You can download the whole paper here

Confessions of the trainer

 

So this is the start of what I'm hoping to be a regular feature on the blog. You see, it's going to be a bit personal, and it's going to hopefully be a way to keep me on track with my goals. So heres the background...

I was diagnosed with Type 1 Diabetes a number of years ago - just over 15 years ago in fact - and whilst it has led me to do things I possibly wouldn't have done before, and had a big influence on where my career has gone and is going in the future - it is starting to catch up with me, and I can finally admit...I'm scared.

Each year I have had to have the back of my eyes photographed and checked for any abnormalities on the retina. A couple of years ago I was told that there were slight changes to the retina, but it was nothing to worry about as long as I kept my appointments once a year to get them checked. This year was different. A letter through the post stating that they had found changes and needed to refer me to a specialist to see if I need further treatment.

Diabetic retinopathy is caused by prolonged high blood glucose levels, which over time causes damage to the small blood vessels within the retina. This can cause haemorrhages, and swelling of the retina, starving it of oxygen, and causing abnormal vessels to grow. The risk of retinopathy is increased the longer an individual has diabetes. Eventually, this becomes more serious and can progress to blindness. I have no idea how bad my condition is - as I know it is being caught early I assume that it is the early stages and that treatment can severly slow it down. BUT it really scares me to think that one day I may not have my sight. How could I continue as a personal trainer? How could I carry on enjoying exercise if I can't see!?

Whilst there are regrets I will always have about my diabetes, the only thing I can do is look to making my future better. I have to look after my glucose levels much more closely, and I have to start now. So not for the first time, but hopefully the last, I am on a mission to be as healthy and strict as I can be.

My life is completely in my hands...

Keeping it real...with a lump in my throat...

Paul  x

Twelve course results: Lesley Wright

Lesley's vital stats:

Before:

Weight: 86.7kg

Fat %: 44.3%

Blood pressure: 121/76

Resting heart rate: 68

Waist: 39 inches

Hips: 44 inches

After:

Weight: 76.2kg

Fat %: TBC

Blood pressure: 124/75

Resting heart rate: 67

Waist: 34 inches

Hips: 40.5 inches

Congratulations to Lesley Wright for completing the first ever 'Twelve' course. Lesley has had some fantastic results over the last 12 weeks as you can see by her statistics! It's been a pleasure to teach and train you Lesley and thank you for being a Beta Fitness star!

Beach Fit Bootcamp

Beta Fitness in conjunction with trainers at The Gym Group, Guildford have created the brand new summer bootcamp class , 'Beach Fit Bootcamp'.

If your wanting to get that beach fit body this summer then these are the classes that will help you on your way. Based on the Beta Fitness metabolic conditioniong program, these outdoor circuit classes will utilise different timing protocols to push your body from a metabolic rut to a metabolic breakthrough! Come and see how ropes, kettlebells, sandbags, tyres, sledge hammers, jerrycans, resistance bands and of course your own body weight can burn away that fat!

Taking place outside The Gym, Guildford in Woodbridge Meadows, the sessions require NO GYM MEMBERSHIP and are open to all. To book a free trial session to see what all the fuss is about head over to the facebook fanpage at www.facebook.com/beachfitbootcamp and follow the instructions.

'Twelve' course bookings now open!! Limited places!

The third 'Twelve' course is now open for bookings. The first ever 'Twelve' course is now coming to an end - post course photos will be posted soon - I won't tell you the results just yet - needless to say we have had some great transformations!

The second course is coming up to its half-way point shortly. Again we are having some great results. It is safe to say that the system used in this 'fat' loss course is a definate winner.

Due to the success of the course we are now opening booking for the third course which will start on 4th June 2012. Early bird booking will run until the 30th April at a price of £250, thereafter the normal price of £299 will apply. The course will give you:

- 12 educational presentations which will teach you all the secrets behind losing fat and keeping it off

- Up to 24 group exercise sessions designed to burn maximum fat in minimum time

- Weekly measurements to keep you on track

- A bespoke meal plan which will guarentee fat loss at a safe rate to stay off forever

- A 'Twelve' handbook which contains a cardio interval program AND a corrective exercise program

- A guarenteed to work structured system that has been proven to work!

If you are interested in the course or would like to book on NOW contact paul.barette@betafitness.co.uk

Keep working it hard!

Next 6 week Bootcamp course now open!

Hey Guys!

Just to let you all know that the next 6 week phase of bootcamp will start Monday 16th April. Classes will run:

Monday 7am, 7pm

Wednesday 7am, 7pm

Friday 7am, 7pm

Sunday 1:30pm

If there is demand I will also hold classes at lunch times and/or late mornings so please let me know if you are interested. The prices are:

1 session per week £60

2 sessions per week £90

3 sessions per week £117

To book on contact me at paul.barette@betafitness.co.uk ASAP!

Keep working it hard! 

Wecome to the team Jack!!

 

Beta Fitness is proud to welcome Jack to the team. Jack is a highly motivated individual always on the go and loves to get people out and about. He represents everything Beta Fitness is - and is sure to be a hit with the clients.

When Jack isn't chasing after clients he likes to lick everything in sight - a side effect of the high protein diet he uses to stay lean and muscular. He also enjoys long endurance walks to burn off fat and keep his heart and lungs in a healthy condition.

When it comes to his own training program, Jack is a big believer in the power of the plank - and can often be seen performing his front planks in his spare time. He also enjoys his jumping squats, and on the rare occasion he likes to add a rotational jump to keep his core strong.

Don't let Jack's puppy dog eyes fool you - he is often assisting the Beta Fitness coach at bootcamp where you can hear him barking out orders at clients when they're struggling to keep going - and has been known to bring a tear to the eye of many a camper.

Ladies and gentlemen...say hello to the beast that is JACK...

New 'Twelve' weight loss course - limited places!

Beta Fitness is excited to be holding the second 'Twelve' course at the end of the month. The current crop of Twelvers are doing fantastic coming up to 5 weeks in - 2 ladies have already lost 11 pounds of fat, with the majority of Twelvers losing around the 6 pound mark which is well on target.

Due to the success we have been taking bookings for the new course which starts Monday 27th Feb. With the course you will get:

- 12 one-on-one personal training sessions

- 24 classes designed to burn maximum fat

- 12 educational presentations which will teach you all you need to know for the future

- The Twelve handbook

- An additional cardio program

- An additional corrective exercise program

- A bespoke meal plan which if followed will guarentee your weekly weight loss

- Weekly measurements

Essentially we will be teaching you EVERYTHING we have learnt over the years from our own education and qualifications, our past and current research into the latest fat burning protocols, and our own personal experience.

The cost for the 12 week course is £250 and we have already had a number of new Twelvers sign up. We have a few more places left so if you want to get into the best shape of your life and stay there get in contact with us at paul.barette@betafitness.co.uk.

Bootcamp is ending... :(

Guys...I'm gutted :( This is the last week of the 6 week Meta Force Bootcamp course...

...It's all good though! :) 'cos the next course is starting in 2 weeks!! First session is Monday 27th Feb. This time the sessions are:

Mondays, Wednesdays and Fridays: 6:45am, 7pm

Sundays: 1:30pm

And the prices are:

1 session per week: £60

2 sessions per week: £90

3 sessions per week: £117

4 sessions per week (crazy people?!?): £130

A few new things for this course - we will keep the protocols for an additional week - so change up every 2 weeks, and secondly we will have our new 'Twelvers' from my weight loss course joining in - which means a great little group of hard working individuals all learning the power of the Beta Fitness way...

Are you ready...your journey begins...

Send us a message for more informtion at paul.barette@betafitness.co.uk.

Meta Force Bootcamp - spotlight

Here's Pauline at the end of a Meta Force Bootcamp session. Pauline is now taking part in her third 6 week course of Bootcamp and had this to say:

 

"I started going back to the gym in April last year to lose weight and get fit but after a few months of  training, things were getting a bit repetitive and I was soon hitting the dreaded plateau. I then decided to try Paul’s bootcamp which has been fun although challenging but more importantly so rewarding! I managed to lose quite a few pounds but more importantly inches off my waist and improve overall fitness. The bootcamp comes complete with a cardio programme to do alongside and a meal plan to help you choose the right foods,  all that with a friendly and professional approach! I am doing my third bootcamp now and have lost another 2cm off my waist in just a couple of weeks. My overall strength has also greatly improved. I can’t recommend it enough if you are serious about losing weight and getting fitter!"

Bootcamp courses run for 6 weeks throughout the year at various times of the day to suit gym members. If you would like more information please contact us!!

Congratulations Steve - Here's £100!!!

Congratulations to Steve! Steve has won the first ever Beta Fitness giveaway - by posting a photo in our facebook fan page. We asked all our fans to post a photo over the Christmas period - the only rules were that it had to relate to fitness and Christmas. The photo with the most 'likes' would win a £100 gift card to put towards any of our services. Steve's photo (see below) got 25 'likes' and won the competition. Well done Steve!

Make sure you join the fan page and keep an eye out for our amazing give aways - we are already set for our next give away - when we reach 100 fans we will randomly select 10 fans to recieve a Beta Fitness £50 gift card. It could be you!

The 11.5 stone challenge

So here is the change of my body shape and composition after 1.5 years of on/off weight training and only a few months of following a meal plan. From earlier posts you will remember I ended up bulking myself up due to eating too many calories, so it's been longer than it could and should have been to get to this stage. I would realistically say that these results (and probably even better results) could easily be achieved in 4-6 months of regular training and decent nutrition.

So what's next? Ladies and gentleman - I introduce to you...

...THE 11.5 STONE CHALLENGE!

The goal? To burn more fat (7lbs) whilst maintaining most of my lean muscle. This is going to take a good amount of time and is going to be difficult...but we all know I like challenges!

The 12 Stone Challenge - COMPLETE...

 

Well, here it is. The end of the 12 stone challenge! A few weeks ago I set myself the challenge of slowly getting my weight down to 12 stone from close to 13 stone. I was eating a little too much, so my exercise routines were building muuscle under the layers of fat I had. The challenge - to lose FAT (not weight) and get my total weight down to 12 stone

My exercise sessions have stayed relatively the same as I was doing before. However, this time I calculated my calorific needs with the aim of losing 1-2 lbs a week - this would ensure that most of the weight loss would be fat tissue. I have lost a little strength (not too much though) which does suggest I have lost a little muscle tissue - but it's inevitable that I would lose a little by restricting calories. My nutrition followed a 40-50/30/20-30% carbohydrates/protein/fat ratio and I tried to maintain eating 5 or 6 meals a day. Although I did not keep this up for the entire duration (Christmas and a new kitchen being built), I certainly saw the benefits which came from it.

My aim from the start of this challenge was to lean my body out as much as I could. Like many people I want those abs! As you can see they still aren't visible - so more fat needs to go. Why have I not yet achieved this fat loss? - Well certainly I could get more strict with the nutrition, and add a bit more cardio to my sessions. Additionally - and this is a big one - my diabetes control has been erratic the last few months. Uncontrolled diabetes is going to have a huge effect on burning carbohydrates (especially as my workouts are very carb dominant), and I believe I am therefore causing my body to become catabolic- my muscle tissue is being used for energy. So now I will start the new challenge - to continue my journey to those abs...

Coming soon - the new challenge and the goals I must reach...

Twelve - By popular demand - ANOTHER course will start...

Hey guys! Due to the great reception we got for the first ever 'Twelve' weight loss course that just started, it has been decided to start ANOTHER one in the next few weeks. The new course will give you:

- 12 educational presentations

- 24 classes designed to burn maximum fat

- The 'Twelve' handbook

- Additional cardio program

- Additional corrective exercise program

- Bespoke meal plan

- Weekly measurements including body fat analysis

- A guaranteed-to-work structured system

The course start date is February 27th and we will be offering an earlybird booking offer of £199 - but this price will only be held until February 1st. Thereafter the price will increase to the usual £250. If you are interested in booking on or finding out more information about the course please contact me at paul.barette@betafitness.co.uk

New 6 week Bootcamp course starting January 9th!!

 

 

'Twelve' weight loss course places almost gone!!

Hey guys!

I really do hope you have all had an amazing and fullfilling Christmas and ready to see the year out this weekend. Now we all know after the holiday indulgence - our new years resolutions come into play. No doubt many of us will be aiming to shed the excess weight we've gained and start the new year in a fresh new skin. If you have a few pounds to shift why not book into 'Twelve' - our 12 week weight loss course. With this amazing package you will get:

- 12 one-on-one personal training sessions

- 24 exercises classes

- Weekly bodyfat measurements to ensure your goals are being met

- 12 weekely presentations to teach you the best methods of fat loss

- The 'Twelve' handbook - a 24 page booklet full of an additional cardio program, corrective exercise program, methods behind the madness AND the all important meal plan

- A system that WILL get you in fantastic shape - and keep you there!

Essentially I will be teaching you EVERYTHING I know about fat loss, exercise, and nutrition. By the end of this course - you will know EXACTLY what to do to reach your goals.

And whatsmore - you can get all of this for the special Christmas price of £250 - but hurry! After January 1st the price goes up to £300 and theres only a few places left!! To book on contact me at paul.barette@betafitness.co.uk

Welcome to Beta Fitness- the advert!

I've been working on a few new video projects over the last few weeks - I really think that videos are going to be big in the coming years for the fitness industry. Here is the Beta Fitness welcome advert. Special thanks to my clients Steve, Pauline and Mike for letting me take a few shots of them! Hope you enjoy it!