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Fat Loss - You Cant Out Train a Bad Diet

by Paul Davies

Achieving optimal fat loss relies heavily on a combination of appropriate, maintainable nutrition and effective training protocols. It is true that you cannot out train a bad diet, so if fat loss is your goal then first considerations should focus on what you are eating.

Achieving optimal fat loss relies heavily on a combination of appropriate, maintainable nutrition and effective training protocols. It is true that you cannot out train a bad diet, so if fat loss is your goal then first considerations should focus on what you are eating. A balanced, largely alkaline diet will ensure that your body is sufficiently nourished, enabling it to cope easily with imposed physiological demands such as training, recovery and even work stress. A poor diet, on the other hand, will leave you feeling sluggish, low on energy, more prone to injury and storing excess fat in your adipose cells, which obviously has a knock on effect to your shape and performance.

When you’re looking at streamlining your diet to compliment your fat loss goals, the following five nutritional principles will put you in good stead, allowing you to enjoy your food and thus giving your good eating habits longevity.
•Firstly, make sure you eat every 2-4 hours. Doing so will keep your metabolic fire burning and ensure you don’t become hungry and develop cravings for high sugar or high fat foods. It will also help you maintain lean muscle tissue, the most metabolically active tissue in the body. Eating every 3-4 hours requires some pre-planning, but raw vegetables, nuts, seeds and cold meats all make for fast, nutritious meals and snacks.
•The second key to a healthy and effective fat loss diet is to ensure you eat lean, complete protein with each meal or snack. Research has proven that a high protein diet is not only safe for healthy individuals, but also necessary for optimal health, body composition and performance. Aim for a palmful of protein at each feeding if you are female, and two palmfuls if you are male. Complete protein sources are those that include all of the essential amino acids and include foods such as meats, poultry, eggs and cheese.
•The third key to fast loss is to also add vegetables to each of your meals and snacks. Not only are they are superb source of vitamins and minerals, they help to keep you blood alkaline, thus preserving both bone strength and muscle mass. 10 servings of fruit and vegetables per day is ideal, with a ratio of 4:1 vegetables to fruit for those seeking to shed fat.
•You’ll probably be pleased to hear that starchy carbohydrates such as potatoes, rice, bread and sugary foods are still on the menu, but only after training and only non-processed varieties. The reason for this is that in the 3 hours post exercise, your body will use starchy carbohydrates to replenish glycogen stores that become depleted during training and support muscle growth and repair. At any other time, starchy carbs tend to be stored as excess fat, thus thwarting your fat loss attempts.
•The final key element to remember is to include healthy fats in your diet on a daily basis. Roughly 30% of your diet should be made up of fat, with approximately one third from each of the fat types; saturated (butter, cheese, animal fats), monounsaturated (nuts, avocados, some veg oils) and polyunsaturated fats (nuts, vegetable oils, fish oil).

With sound nutrition at the top of the fat loss hierarchy, the next most effective tool is resistance training. Research shows that exercising under loads heavy enough to instigate a physiological adaptation results in your metabolic rate being elevated for a whopping 38 hours post training, and that doesn’t take into consideration the potential cumulative effect of consecutive workouts within that time frame! Compound movements such as squats, deadlifts and overhead presses offer incredible bang for your buck thanks to the number of muscles they recruit simultaneously, thus resulting in large calorie expenditures and a big after burn effect on the metabolism! These exercises are best performed using barbells , dumbells or kettlebells .

Cardiovascular exercise is comparatively ineffective when it comes to melting stubborn fat, but if you are looking to simultaneously develop your anaerobic and aerobic fitness and lose body fat, then high intensity interval training is your best bet. Short, maximum effort sprints interspersed with periods of active rest will not only save you a great deal of time, but will also preserve your joints and deliver great fat loss and fitness results. At Phoenix Pro Fitness, we use treadmills and bikes for our sprint work, but rowers and other cardiovascular equipment work well too. Slow, steady state activities such as jogging, swimming and cycling tend to be ineffective for fat loss due to the fact the body adapts to the stress they present fairly rapidly, and their ability to initiate an increase in metabolically active lean tissue is comparatively poor. Therefore, for optimal fat loss training, a combination of resistance training and high intensity intervals will turbo charge your metabolism and turn you into a fat burning machine. Keeping a food and training diary will help you stay accountable and monitor your progress, but if you need extra help, a good coach will be able to ensure your fat loss journey is a fun, effective and fulfilling one.
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Treadmills Exercise Cycles Rowing Machines Cross Trainers Benches / Multigyms Running Mats Pedals / Pedal Straps Pulling Straps Drive Belt Upholstery Running Decks Drive Belt Cylinder Straps Washers Cables Drive Belt Roller / Transport Seat Carriage Roller Wheels Roller / Transport Wheels Pulley Wheels Deck Cushions Plastic Cowling Roller / Transport Wheels Plastic Cowling Pop Locking / Pull Pins Roller / Transport Wheels Foam Grips Plastic Cowling Foam Grips Roller / Transport Wheels Plastic Cowling Decal Transfers Foam Grips Decal Transfers Foam Grips Deck Cushions Seat Upholstery Decal Transfers Pedals Decal Transfers Decal Transfers Brake Pads Seat Upholstery Seat Upholstery Chain Bearings Bearings Elastic Cord Bearings Plastic Cowling Washers Spring Box The warranty does not extend to: Any product that has been damaged or rendered defective: As a result of accident, misuse, abuse, lack of reasonable care or ‘Acts of God‘ By the use of parts not manufactured by York Barbell or sold by York Barbell. 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In these circumstances where the lack of parts availability renders your machine unusable please do contact your customer service team as we may be able to offer a discount on a replacement machine. We are only able to supply spares to UK Mainland. If you require a spare part and do not live in UK Mainland please contact our customer service team via yorkhelp@yorkfitness.co.uk who will either direct you to the local distributor or if not an option make arrangements for you to have a courier collect the parts from our UK warehouse. Internal spare parts such as the motor, PCB etc. are toughly tested at both our factories and warehouse, for this reason it is likely that they will have signs of scratches and screw marks on them and not look as aesthetically pleasing as that you would expect from an external cosmetic part of the machine. It is very rare that a spare part purchased would be faulty despite looking a little ‘rough around the edges’. All of our non-consumable parts come with a 90 day warranty. Please note however if you report an issue with any purchased parts within this warranty period our customer service team may require you to return the part to our warehouse for testing as with our cardio equipment it is possible that one component causes another not to function correctly meaning the part you have ordered could still be fully functioning and the fault with your machine may be being cause by something else. If the part is found to be functioning it can be returned to you, however this would be at your expense. If the part is found to be faulty, a free of charge replacement will be sent. Please note York Barbell cannot be held liable for any expenses relating to fitting the parts even if they are found to be faulty. All of our spare parts come with a 28 day return policy. Whether the part ordered does not resolve your issue or you order multiple parts at the same time and want to return any unused parts for a refund you must contact us via yorkhelp@yorkfitness.co.uk within 28 days of purchase stating you would like to return for a refund. Our customer service team will then be able to issue a Returns Authorisation Number for you to label the packaging with. Once the part is received back into our warehouse a full refund minus the postage will be issued. We aim to issue refunds within a few days, but your refund will be issues within 30 days of being notified of a cancellation request under our Money Back Guarantee providing the goods have been received back into our warehouse. Please note that you are under a statutory duty of care to look after the unwanted goods in your possession, this includes whilst the goods are in transit back to our warehouse, and any parts that are to be returned must be kept in an ‘as new’ condition. In the event that our cardio equipment develops a fault outside of warranty our customer service team will do their best to advise you of all the possible causes and solutions. On most occasions they will suggest more than one part as a possible cause of the issue; this is because without an engineer physically assessing your machine it is very difficult to conclusively determine the part that is causing the issue. In the event that our customer service team do recommend a spare part they are doing so based on the information provided and are advising on the most likely parts only, due to the nature of these internal components we are unable to guarantee any parts suggested will fix your machine. In cases where a part suggested does not resolve the issue York Barbell cannot be held liable for any expenses incurred relating to fitting the parts or postage. Some spare parts are considered to be consumable; this means that we would expect you to have to replace them over the lifetime of your machine. Unfortunately it is difficult to say how long these consumable parts should last as this will depend on a number of different factors such as frequency of use, environment, technique, other components etc. For this reason consumable parts do not have a warranty however, if you feel that the part requires replacing unreasonably early please contact our customer service team with full details of the circumstances and they may be able to assist you further. Consumable parts include, but are not limited to: Pulling and cylinder straps – Rowing Machine Foot pedals – Cycles, Cross Trainers and Rowing Machines Running Decks – Treadmills Running belts – Treadmills Drive belts – Cycles and Cross Trainers Brake pads – Spin Bikes Seat upholstery – Cycles, Rowing Machines and Benches Cables – Multi Gyms and Bench Attachments Seat rollers – Rowing Machines Foam handlebar grips – Cycles, Cross Trainers and Rowing Machines Transportation wheels – Cycles, Cross Trainers, Treadmills and Rowing Machines. If you wish to make a claim for a spare part against your warranty please contact our customer service team by completing the form on the product support page This website does not offer the facility to order spare parts free of charge against your warranty. Spare parts ordered will not be refunded if you later decide they should have been made against a warranty claim. WEEE Regulations What is WEE? The Waste Electrical or Electronic Equipment (WEEE) Directive aims to minimise the disposal of electrical items into landfill sites and addresses the environmental impacts of electrical and electronic equipment when it reaches the end of its life. You can now recycle your old electrical fitness products with us If you’re buying a new electrical fitness product, we will recycle you old one for free* *Recycling of your like for like product is free, however there is a cost to return the product to us if shipping is required”. Why recycle? Unwanted electrical equipment is the UKs fastest growing type of waste. Unwanted electrical items can be repaired or recycled, saving on natural resources and the environment. If you do not recycle, electrical equipment will end up in landfill where hazardous substances will leak out and cause soil and water contamination – harming wildlife and also human health. Electrical and Electronic Equipment that was made after 13th August 2005 should display the crossed-out wheelie bin symbol on the packaging or product. WEEE Wheelie Bin Symbol The purpose of the symbol is to encourage householders to dispose of their WEEE separately from household waste. Reuse If your old machine is still working, do you know somebody who would like to use it? There are many organisations such as schools, clubs, residential homes etc. who might be very happy to use your old equipment and give it a new home. Recycle If your old equipment is no longer useful to you or anyone you know, please recycle it whenever possible. If you are unable to give your item a new home, there are lots of local organisations available that will reuse, recycle or repair electrical and electronic equipment for charitable schemes. We can help you recycle - York Fitness WEEE Recycling Policy In the unlikely event that you are unable to find a new home for your electrical items, Yorkfitness.com will gladly manage its disposal in line with the WEEE regulations for you. We offer this free recycling service to our customer on a like for like basis meaning that if for example you purchase a treadmill from us, we will ensure that your old treadmill is disposed of correctly and in line with the WEEE regulations. If you require this service we ask that you contact our Help Desk (yorkhelp@yorkfitness.co.uk) detailing your order number for the new item and request collection of your old “like for like” product. Please confirm on the email your full address and contact number and that the old product is dismantled and securely boxed ready for collection. Our help desk will then issue a quote for the collection of the “like for like” item. Once payment for the collection is received we will issue you with a ‘WEEE Returns Number’ (which must be displayed clearly on the packaging) and give you details of the collection. If you are able to return the old “like for like” product in person to our warehouse you will still require a ‘WEEE Returns Number’. Please detail this on your email to our help desk and we can organise. Please note our warehouse will not accept any deliveries without an authorised returns number. Once we receive your old product we will ensure that it is handled in the correct environmentally aware way in line with current WEEE regulations. For more information on WEEE recycling, and locate your local recycling centre go to www.recyclenow.com Complaints If you wish to submit a complaint about any of our services you can email yorkhelp@yorkfitness.co.uk or write to: York Barbell (UK) Ltd York Way High March Industrial Estate Daventry Northamptonshire NN11 4YB We aim to acknowledge any complaints within 5 working days. Website Any typographical, clerical or other error or omission in any sales literature, quotation, price list, acceptance of offer, invoice or other document or information issued by York Barbell (UK) Ltd shall be subject to correction without any liability on the part of York Barbell (UK) Ltd. Specifications are liable to change without notice. Product photographs are intended to illustrate the particular model but may, occasionally, not reflect the product as sold. Unless specifically stated, weights, bars and other accessories shown on photographs are not included. 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