Metabolic Conditioning Training - The Brains Behind Getting Ripped

As fitness fanatics or industry professionals you would have heard of different training methods such as hypertrophy training, high intensity interval training, endurance training and functional training- and would probably be able to give a text book answer if you were asked what these approaches could achieve. Could the same be true of metabolic conditioning training? Have you heard of it? Could you define it? Relatively new to the training scene (relative to others) this method is also known as metabolic exercise, metabolic training, or metabolic effect. If you want to see the best results using the most cutting edge techniques then this one is definitely for you! If you want some more one to one advice contact us at www.body-aid.co.uk

What is it?

Many programmes are claiming to be “metabolic” so it is important to point out the fakes! Metabolic exercise/conditioning is not aerobic exercise- the body needs to be pushed past it’s anaerobic threshold for it to be classed as metabolic conditioning. Another thing it isn’t….interval training- MCT involves weights so if you’re having a full body heavy weights session but having a rest for a few minutes between sets then this is not. Body part focussed (single joint) workouts are most definitely not metabolic conditioning and neither is standing one legged on a bosu ball whilst your trainer/buddy throws a medicine ball across the gym at you to see if you can balance.

Metabolic  Conditioning is defined as a system of exercises using the understanding of endocrinology, exercise science, strength and conditioning to tax the body’s major energy systems fully- the main goal being to maximise fat burning both during and after exercise. Our experts can design an MCT programme tailored to each individuals current fitness, goals and any barriers to exercise you may face can be over come with our professional advice conatct us at www.body-aid.co.uk

What is it for?

Most training methods focus on developing power, aerobic capacity, muscular endurance or hypertrophy exclusively. Metabolic conditioning however has a sole focus of burning as much fat as possible and are therefore not modelled on any other method or protocol from the past. Cues are taken from the sporting world, with parameters of fitness and challenges on all three body energy systems. In simple terms, athletes do not train to look good, it is merely a by product of their hard work and participation in their chosen discipline. Football players, Rugby players, gymnasts, tennis players, athletes and boxers all perform with a fluid steady movement pattern that can change quickly into chaotic and unpredictable bursts of strength and speed again before resuming as before. MCT is in pursuit to reproduce the nature of sport, combining intervals, resistance training, body weight exercises, plyometrics and explosive Olympic movements in one combined workout. They are hard hitting, fast paced sessions with short or minimal rest periods, using a full fatigue approach.

Combination training

Unlike the single joint, single body part methods MCT focuses on compound exercises working across multiple muscles groups and several joints (squats, power cleans, deadlifts). It also engages hybrid exercises, combining two or more exercises into one. Following the completion of one exercises it quickly moves to the next with little downtime, joining aerobic dominated lower body activities with anaerobically dominated upper body movements for example barbell push press straight into burpees.

In 2001 the Journal Medicine and Science in Sports and Exercise published a study to support the effects of these techniques. The strategy produced a lower body fat and increased muscle gain as well as improve endurance and muscle strength, opposed to aerobics alone. There have been many more since this, with the most recent being in 2008. The Journal of Strength and Conditioning Research produced a ten fold greater fat loss for protocols intermixing weight training and aerobic exercise compared to separate training.

Dont go back to the dark side

A Meta-analysis (a study looking at many other studies) of over 100 studies spanning a 25 year period looking at the benefit of aerobic exercise left the exercise world shocked when it discovered in 1997 and published (International Journal of Sports Nutrition) that there was only a 2lb weight loss advantage using aerobic exercise over diet alone. A more recent study published in 2009 by Exercise and Sport Science Reviews exemplified how traditional aerobic and resistance training have no effect on stimulating the metabolism to burn more body fat. If you compare the stark contrast between these studies and those previously mentioned above it seems that MCT should begin to come into focus for fitness fanatics and trainers alike.

 Action

When training there are 4 main goals to keep in mind while doing MCT- commonly referred to as breathless, burning, heavy and heat. To ensure that you are getting the desired effect from MCT you must hit all 4 of these elements. By the time you complete the workout your body should be highly fatigued. The combination between hard compound weight sets with a mix between light and heavy weights and aerobic exercises such as Jump squats / Lunges will achieve the breathlessness and the burn in the muscle which will have your body screaming at you whilst giving off pleanty of heat, achieving all 4 elements will produce amazing MCT workouts and the results that you are after.

 

By now you should have come to the conclusion that these sessions are seriously intense, however you do not have to be super fit to tolerate them. The cardinal rule of these sessions that rest is an absolute must. If you don’t rest you will pace yourself and revert back to old school cardio- this is the last thing that should happen whilst metabolic training. Ultimately the more you rest the harder you can push, the harder you drive the more rest you will need.  Rest can happen at any time as long as you are getting it.

To summarise

MCT is creating a storm in the fitness industry and changing the way people think about their training and the way they are training others. Although relatively new it is already having an impact and will address the needs of 99% of people who train.

 

 

Our back! Never knew it was so complex!!

Looking for revision help on your Gym Instructors course or Sports Massage Course? The here is alittle information from us to help you! 

Bones of the spine

In total there are 32 bones which form the spinal column which are split into 5 sections: These sections are a must know on any Personal trainer course or Gym instructors course! 

• Cervical: This section forms the neck and consists of 7 vertebrae. These are the smallest of the vertebrae as they do not have to carry as much weight. The top two cervical vertebrae are called the Axis and Atlas and allow the head to rotate on the neck. The cervical vertebrae allow the movements of flexion, extension, rotation and lateral flexion (side-bending). 
• Thoracic: The thoracic spine runs from shoulder level down to the level of the lowest ribs and includes 12 vertebrae which increase in size the lower down the spine they are positioned. Each vertebrae also forms a joint with the adjacent rib (known as a costovertebral joint). The thoracic spine does not move as freely as the cervical or lumbar sections as its main purpose is to provide stability for the rib cage and protection for the organs within the thoracic cavity. 
• Lumbar: Contains 5 vertebrae and forms the lower back. These are the largest vertebrae due to the additional weight they must carry. The lumbar region also allows a lot of movement, into flexion, extension, rotation and lateral flexion which means it is the most frequently injured section of the back. 
• Sacral: The sacral spine (or sacrum) consists of 4 fused vertebrae which cannot move independently of each other. This part of the spine is shaped like a triangle and bridges the gap between the two sides of the pelvis, connecting the spine to the lower body. The joints with the ilium (pelvis), either side of the sacrum are known as Sacroiliac (SI) joints.  
• Coccyx: Contains 4 small fused bones known as the tail bone. These have no real function, although can occasionally be the source of pain known as coccydynia. 

The bones of each section are named with a letter (C for cervical, T for thoracic, L for lumbar) followed by a number which represents its position within that section e.g. C1-C7, T1-T12 and L1-L5.

With the exception of those forming the sacrum and coccyx, vertebrae take the same general form, with some small differences from section to section. The basic shape of a vertebra includes a ‘body’ which is the large flat circular section. This part carries the weight of the vertebrae above it. Inbetween each of the vertebral bodies is a cartilaginous disc which provides cushioning and shock absorption. The very first vertebrae, the Atlas (or C1), does not have a vertebral body. Instead it is a ring of bone which attaches to the second vertebral body (Axis or C2) by the Odontoid process (a small upward protruding piece of bone) about which the atlas rotates.

Protruding from the back of the vertebra are three bony processes. The two either side are called transverse processes with the central one being the spinous process. It is the spinous process’ which are visible running down the backs of most people. These processes form the main site for muscles to attach to the spine.

 In the middle of these three processes is a hole known as the foramen in which the spinal cord passes, from the brain, through the foramen of each vertebra as shown opposite. Between each of the vertebra the spinal cord branches nerves sideways which then travel around the body to supply all muscles and organs.

Joints

The main joints which have been associated with lower back pain are Facet joints (sometimes known as zygapophysial joints) and the Sacroiliac joint.

• Facet joints occur in pairs at the back of each vertebrae. They connect neighbouring vertebrae and allow movement between them. The facet joints direct the plane of motion at each vertebral segment, which is dependant on their angle and orientation. Throughout the spine the angles and orientations differ which alters the possible movement allowed in that area. Facet joint pain may arise directly from the facet joint either from inflammation or nerve impingement 
• Costovertebral joints are formed between the heads of the ribs and the bodies of the thoracic vertebrae. There is very little movement available here. The joint can sublux causing mid back pain which radiates into the chest. 
• Costotransverse joints are between the tubercle of the rib and the transverse processes of the thoracic vertebrae. 
• The Sacroiliac Joint is formed where the Sacrum meets each side of the pelvis. The joint only allows very small gliding movements when the legs are moved. These joints can often get stuck or in some cases one half of the pelvis can glide forwards or backwards, which is often referred to as a twisted pelvis. Ligaments

The ligaments surrounding the spine connect individual vertebrae and provide support to the whole structure. There are two types of ligament:

• Intrasegmental ligaments: These connect one vertebrae to another and include the Ligamentum Flavum (a strong ligament which connects the posterior surfaces of each vertebrae), Interspinous ligaments (inbetween each spinous process) and intertransverse ligaments (connecting transverse processes to the one above and below on the same side). 
• Intersegmental ligaments: These ligaments are long stabilising ligaments which provide support to the spine as a whole. They include the Anterior and Posterior Longitudinal ligaments which run down the front and back of the vertebral bodies respectively and the Supraspinous ligament which is a cord-like ligament which attaches to the tip of every spinous process. 

Deep muscles of the back

The back has many complex muscles 

The number of muscles having one or both attachments within the back as a whole is huge. For the purpose of this section we will look at the muscles which are most often involved in lower back pain.

The deepest and most important muscles when it comes to stability of the spine are collectively known as the Transversospinalis muscles. This group consists of three ‘layers’, the deepest being Rotatores, then Multifidus with Semispinalis being the most superficial. It is thought that these muscles provide precise movements of each vertebra and aid stability in the back.

A second group of muscles which attach only to the spine are known as Erector Spinae. These muscles are more superficial and larger then the Transversospinalis muscles and arise from the thick, broad band of fascia known as the Lumbar Aponeurosis. Erector Spinae consists of three groups of muscles, the Iliocostalis which is the most lateral (outer) and attaches to the ribs, close to their attachment to the spine. The Longissimus arises from the Lumbar Aponeurosis and inserts to the transverse processes of the vertebrae. Spinalis is the most medial (central) muscle which attaches to the lumbar and thoracic spinous processes. All of these muscles are thought to be responsible for extending the spine (leaning backwards).

Superficial muscles of the lower back

There are a large number of muscles in the lower back. Those which are most commonly involved in back pain are:

• Latissimus Dorsi: This is the largest muscle of the lower back which is responsible for pulling the arm downwards and backwards. It originates from the spinous processes of T6-T12 and the Iliac crest (top of the pelvis), travels upwards across the entire lower back and inserts onto both humerus’ (upper arm bone). 
• Quadratus Lumborum:  This muscle is responsible for side bending and also aids extension of the lumbar spine. It originates at the Iliac crest and passes upwards to attach to the lowest rib and to the transverse processes of L1-L4 
• Gluteus Medius: Although strictly a gluteal muscle, it is often associated with low back pain. Its action is to internally rotate (turn the knee inwards) and abduct the hip (take the leg away from the centre of the body). It also has a very important function in maintaining and correcting hip level, which can be a cause of overuse and the development of trigger points. It arises from the outer surface of the Ilium (pelvis) and inserts onto the Greater Trochanter at the top of the Femur (thigh bone).  

As we can see the back is a very complex structure, with lots going on! 

ABS are built in the kitchen not the gym!!!

Most iconic image of fitness!?

We want one, we all see celebrities coming out of the sea on holiday with one! Are you one of those sit up and crunch obsessive’s in the elusive search for a six pack?

Hours and hours of crunches and you end up with nothing but a bad back and sore abdominal muscle! Are you a believer that to rid yourself of abdominal fat you must work your abdominal muscles? This stems from the myth that fat is eliminated from a part of your body if you engage the muscles underneath the fat. It’s simple you cannot out train a bad diet.

Abs are made made in the kitchen and not the gym, with 80% of the work done whilst we prepare and eat our food. Its all about diet choices. You can never run away from a bad diet, get that right and unlock those hidden ab's!

All those hundreds of crunches and still no sign of your six pack? That’s right you heard YOUR SIX PACK because EVERYONE HAS A SIX PACK hidden under layers of fat. To unlock your potential follow these simple yet effective principles of this blog, put them alongside a Body Aid MRT workout and you are on your way!!

If you want to reduce body fat, you need to start consuming fewer calories than you expend on a daily basis, simple maths energy output > energy input, in other words calorie deficit. In time, your body will start converting fat into usable energy and by doing so fat stores will begin to vanish across your body. But they won't just magically disappear from one particular place, you can’t spot train!!

Alongside a BODY-AID MRT fitness programme, tailored specifically to your needs and circumstances, nutrition is key; you will begin to see results and recruit muscle whilst burning your way to your potential and achieving the body you have always desired.

You can work as hard as you want in the gym trying to burn away the guilt from your over indulgence, but this will simply lead to over training and injury. The first step is to make sure you are eating often enough, when the body goes too long without food, your body kicks into starvation mode and holds onto those unwanted calories.  It is vitally important that you make breakfast your primary meal of the day in order to kick start your metabolism and turn your body into a fat burning machine.  

Using brekkie as a starting block you should continue to eat during the day, aiming to eat 4 -5 further small meals containing roughly 300 calories in each, at 3 – 4 hourly intervals. This will ensure that you are letting your body reach its fat burning potential each time you eat, turning it into the ultimate furnace.

Alongside training mean with a BODY-AID prescribed exercise programme you must also eat clean and be prepared. Fail to prepare, prepare to fail! Plan a menu weekly for your 5 – 6 meals per day and shop only for what you PLAN. Tip: cling to the aisles with all the fresh produce and don’t venture in towards the processed rubbish, straying will destroy your dreams and goals.

Example:

Breakfast – 3 eggs (Poached, scrambled, boiled, omelet)

Fish oil, nuts or berries should be added if possible

Snack – Nuts, fruit or Whey Protein shake

Lunch – Chicken/Tuna/Turkey available at stilton butchers (£25.00 for 5kg!)  (Lean protein source) with Salad or vegetables

Snack – One of previous options (change it up)

Evening meal – Lean meat or fish with Salad or vegetables

Final Snack – a remaining snack option

IMPORTANT: Stay well hydrated with 2 – 3 litres of water a day

This is a high protein low carb plan, if you wish to increase your carb intake to support your body’s needs in the gym quinoa or brown rice are great clean sources of healthy carbs, low in simple sugars (preventing lows in energy levels) easy for the body to break down. 

Any further questions on this subject contact us for our 1 –2 – 1 nutrition assessment, advice and personal training.Keeping you healthy

MRT SHOWS ITS A HEAVYWEIGHT VS FAT!!!

Sick and tired of spending ridiculous amounts of time doing cardio with little or no results? Welcome to a way of thinking that will blast that stubborn fat and help you reach your potential quicker – the first step- read this blog!

You ask, what is metabolic resistance training?

Barbell Squats, hard working when burning fat!

Metabolic Resistance Training (MRT) isn’t for the faint hearted, it’s an intensive workout that brings a cardiovascular element into resistance training. What’s even better is that this can all be achieved in as little as 45 minutes. MRT workouts encompass the entire body and increase your calorie burn by tenfold, accelerating your metabolism. MRT spreads improvement across multiple desired targets and when properly used in a training programme, MRT can help you build muscle, burn fat and gain strength at the same time.

There are different types of MRT which we will cover later in the blog for now looking at the super set method which you can be very imaginative with and pair two contrasting body parts (agonist/antagonist) or go with two complete separate body parts such as dumbbell chest press followed immediately by barbell squat. Each exercise should be 15 – 20 reps at about 60 – 65% of your single rep max [1RM]; the key to optimising results is to train at maximal or near-maximal levels of effort and the short recovery periods.

The idea is to take most sets to muscular failure or close to it (equating to a Rated Perceived Exertion [RPE] of 9 or 10 on a scale of 1-10). If you aren't sufficiently pushing yourself to complete each set, you will not reach your fat burning potential. In order to ensure the maximum gains Complete the superset, rest for 30 seconds and repeat 3times before finally resting for 1 minute and moving on to a new superset use around 5 – 6 supersets per workout, the fitter and stronger you become the shorter the rest period can become. 

Whichever method you choose will increase your energy expenditure from normal training regimes and can approach as high as 600 – 700 calories in a single 45 minute session whilst building muscle as well. The calorie count will also increase during the “after burn” the period which the body is attempting to return to a normal state and continues to have an elevated metabolic rate which can last depending on the intensity of your work out between 12 – 24 hrs.

Body Weight Exercises are great!

MRT should be a total-body routine that works all the major muscles each session. Since the energy expenditure of an exercise relates directly to the amount of muscle(s) worked, incorporate multi-joint exercises whenever possible. Involve more muscle, and you expend more energy. Use big compound movements such as squats, rows and presses will work the muscles of the torso and thighs.

Repetitions should be performed at a moderately fast tempo, particularly on the concentric portion (the "positive" half) of the movement. Aim to perform concentric lifts as explosively as possible without sacrificing clean technique. The eccentric part of the movement (the “negative” half) should be performed slower 3-4 seconds to make the muscles working resist the gravity pull on the down phase of each rep which will have significant effect on energy expenditure during the workout. 

As previously touched on there are different types of MRT routines 2 of which are explained below.

Supersets

 As previously explained you can pair two contrasting body parts (agonist/antagonist) i.e. chest then back or go with two complete separate body parts. Personally my preference is with pairing two complete different exercises which work separate body parts usually one upper body with one lower body allowing you to be far more imaginative, anything goes! An example of a superset MRT workout is as follows:

1a) Alternate dumbbell bench press (can use gym ball for optimum expenditure)

1b) Barbell squat

2a) Barbell squat thrusters

2b) DB single arm row

3a) Arnold press

3b) DB Alternate forward lunge

4a) Straight arm Lat pull down

4b) Jack knife with push ups

5a) Tricep dips (weighted for extra expenditure)

5b) DB Split squats

Metabolic conditioning training (MCT)

MCT is a method in which you increase the amount of exercise without rest; this can be anything from 4 exercises back to back through to insane workouts of 15 different exercises without rest. The exercises can be performed for desired amounts of reps or time. They can be bodyweight or resistance based or a mixture of both with the added intensity of aerobic exercises. 

The idea is to keep the near maximal effort and the longer periods of fat busting work ads to the intensity and the burn achieved heightening the metabolic rate even further.

This method is recommended for those people who are looking for that extra burn and increased aerobic capacity whilst still recruiting and building muscle (MRT is for greater muscle recruitment). This is probably the most demanding of all the MRT techniques; it's sure to leave you physically beat by the end of your session but with awesome results. I've used this extensively with clients and can guarantee that it takes your fat burning potential to a whole new level.

The exercises can as previously touched on be a mixture of resistance and bodyweight with the added intensity of aerobic exercises in between. As with the previous principles you are looking to perform multi joint large compound movements to create a whole body workout. As your fitness increases you can add to the number of exercises performed each round. To start with I recommend a round of 5 exercises followed by a minutes rest and repeat 3 to 4 times.

Example of MCT as follows:

1) Barbell clean and press

2) Burpees

3) Inverted row

4) Walkouts with mountain climbers and push up

5) Barbell or bodyweight squats (optional jump squat)

Complete circuit for desired reps or time (15 – 20 reps) (45 seconds – 1 min) using 50% - 55% 1RM then repeat 3 or 4 times.

So to unleash your fat burning potential jump on the MRT train today be imaginative and ditch the long boring cardio sessions to reach your goals. Be sure to keep us posted and let us know about your results.

Why BBQs are GOOD for you!

It's that time of year and for once the British summer has not let us down this weekend! The Olympics have been fantastic and we are all motivated to keepfit and be healthier! So why not crack on the BBQ and get the music on.

As if we don’t need any excuse already!? BBQ’s are fun and let’s be honest make us feel good. Foods that we all serve at our BBQs are generally grilled meats, vegetables, salads and for a few of us grilled fish. These foods not only taste fantastic they are comfort foods. Making us feel better, get rid of everyday stress, makes us feel welcome and less lonely! It’s actually proven in recent studies. Being outside also makes feel more relaxed and more like we are not at work! All making us feel better. So its no wonder I ask myself, should everyday be BBQ day!?

The meat that we serve is grilled, which have less fat than other cooking methods such as frying! As it cooks you here that sizzles on the BBQ as the fat is released from the meat being cooked. Ensuring our meat is healthier and carrying less calories.  In turn reduced fat intake also helps to control and lower bad cholesterol levels in our body, basically the fat you can’t see which is called visceral fat. This fat causes cardiovascular disease, stroke, heart attacks and type 2 diabetes! Grilled meat also retains more riboflavin basically vitamin B2, which helps to produce red blood cells and helping with body growth!

Great Value for money at Stilton Butchers!

Also one thing we haven’t mentioned is time! Never seems like we have enough of it. So why waste it cooking? Well BBQs are a quick why of cooking. By grilling your food it also helps preserve many of the nutritional value of the meat and vegetables that you cook. The quicker cooking time ensures fewer vitamins are lost. Making the actual nutritional value higher!

All in all BBQs are a great way to have fun, stay healthy and relax! Everything should be eaten in moderation so BBQs don’t come free! But there still not a bad way to enjoy food with loved ones and friends!

The Ankle Joint!

Now the ankle joint is one of the most complex and interesting in the body. Whether your learning anatomy for your personal trainer courses, degree or sports massage courses, it leads to some very interesting reading. 
One thing to always bear in mind though. Due to the larger number of textbooks and literature on the human body, some books tend to call things different names. For example in the case of the ankle, some call it a hinge joint, others a condyloid joint. 

How your foot is made up!

The ankle joint is a Synovial joint. Synovial meaning freely movable and does have a similar characteristic to the knee and elbow. All have a joint capsule and Synovial membrane surrounding the structure. All have bones articulating there, for the ankle its the tibia, fibula and talus bone of the foot. All end of bones are covered with hylaine cartlige. The synovial membrane secretes synovial fluid when movement occurs. This acts as a lubrication, bit like oil in a car, enabling the structure to function smoothly. 
The ankle has two joints. The subtalar is the lesser known of the two. Bringing together the end of the fibula (distal end - meaning furthest away from the body.) and the cuboid and smaller bones of the foot. This joint allows the foot to move over uneven ground and motions such as inversion and eversion. The more well documented second join is the talocrucal joint. This is a hinge joint and connects the distal ends of the tibia and fibular with the talus bone in the foot.The tibia and talus bear most of our body weight than the smaller fibula and talus connection. The joint allows movements such as dorsiflexion and plantarflexion. When we jump or stand on our tip toes we engage these two movements. 

Lateral Ankle Ligaments.

The structure of the ankle also has several important ligaments that help stability and aid movement within the joint.  The lateral aspect of the ankle and its ligaments are the most commonly injured and most more often than not mentioned.
Looking at the lateral ligaments we have the anterior (meaning front) talofibular ligament and the posterior (meaning behind) talofibular ligament. Passing from the tip of the lateral malleolus to the talus posteriorly. This ligament helps limit dorsi flexion. 
Both connect the smaller fibular with the talus, the larger most proximal bone of the foot. The anterior talofibular helps limit plantarflexion of the foot and ensure that the ankle joint doesn't over stretch and stress.  The last lateral ligament we are talking about is the calcaneofibular ligament. Connecting the calcaneous (our heel bone) and the fibular. This ligament helps to resist adduction and again ensures the well being of the joint. 

Common Ankle Injury.

Medial Ankle Ligaments.

The joints medial ligaments or deltoid ligament which it is more commonly know. Help to limit eversion of the foot and is rarely injured. As medially the body bears more weight and the instance of injury usually occurs when the foot is in an inverted position as well as in plantarflexion. With most of the mechanisms for these movements in the lateral aspect of the ankle. Therefore causing more injury.  
When studying for qualifications such as sports massage courses and when you are looking to become a personal trainer it is very important to understand the complexity  of a joint such as the ankle.

Talking your way to a slimmer you!

Now I am not suggesting that you deliver a full blown speech to your dinning partners! However research does suggest that taking breaks whilst you eat can help prolong satisfied feeling so of hunger. It makes sense if you shovel as much food in, like you’re at an all you can buffet with the lads and bragging rights are on the table, and then your body doesn't have time to register the food and become satisfied. So you eating quicker will actually make you eat more. Then at the end when your body has time to register, you feel bloated and are unable to digest that mountain of food!

Enjoy the taste of that steak! No need to rush it ! 

Now taking your time at dinner with friends or family, savouring the taste of that fillet steak, roast chicken or even steamed fish can help lower levels of a hunger stimulating hormone called ghrelin.  When you eat, remember the story of the tortoise and the hare. Slowly and surly will get you there! 

Apply the same principle to overall weight lose. When people lose too much weight in a short space of time, the body will release a hormone called leptin causing those ever so annoying pangs of hunger! We have all had those occasions when we will eat just about anything.

Losing weight slower and in a more gradually manor ensures leptin isn’t released as the body doesn’t feel like it’s starving! Tricking your body really. Slowly lowering calories and food intake will ensure your body doesn’t think it’s in famine! Also helping in the future as your body won’t look to store your grub any chance it gets!