This article is written by a student writer from the Her Campus at Exeter chapter and does not reflect the views of Her Campus.
Want to get fit this Feb? James Buckingham of Precision Fitness Performance (PFP) at Marsh Barton gives you his top nutrition, health and training tips. James is a personal trainer, strength coach and nutritional adviser who has a lifetimes worth of experience in physical endeavour, having spent 22 years as an infantry soldier. James has competed at national level gymnastics and has trained both international and national athletes.
| What the trainer says… | Her Campus translation… |
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1. Cut back on alcohol,especially alco-pops. If you are having a drink, wine is a better option. |
Don’t panic this doesn’t have to mean a sober Wednesday TP (shudder) but think about swapping that Reef for a nice glass of Zinfandel. Bye bye strawpeedos…I can’t say I’ll miss you. |
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2. Reduce processed carbohydrates; like bread, white rice, cakes, pasta, cereal, soft fizzy drinks, sugar. |
Sweet potatoes, potatoes and root vegetables are the best alternatives for your daily carb intake. Wedges or mash are tasty and easy to prepare. Wild brown rice and quinoa could also work…. |
| 3. Do not eat anything that is ‘reduced fat’, it will often be highly processed and the fat will be replaced by some form of sugar. Generally it is sugar not fats that cause hormonal fluctuations and body fat gain. | Browsing the ‘be good to yourself’ range may not actually help you shed those pounds. Ditch cardboard tasting ready meals and buy fresh wholesome produce instead. |
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4. Increase consumption of meat, fish, fowl, offal, vegetables, nuts, seeds and eggs. |
Pretty self-explanatory…. |
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5. Don’t smoke. It massively increases your toxic load and disrupts the hormonal balance in the body. |
Plus it makes you smell like an ash tray….not cool. |
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6. Eat vegetables at EVERY meal. Vibrant coloured and green leafy veg are best. |
Throw an extra grilled tomato into your cooked breakfast, double up on the salad at lunch and go wild with sweet potato, spinach or butternut squash for dinner! |
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7. Sleep is vital so try to get adequate rest (8-9 hours) every night. Do not fight your body’s circadian rhythm. |
I’m afraid this is not an excuse to miss your 9am! Try going to bed an hour earlier each night and you’re sure to feel more alert the next day. |
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8. Consider supplementing your diet with high quality fish oil and multivitamins. These basic additions will improve brain function and body composition. |
Many of us are lacking in Omega 3. Fish oil and multivitamin tablets can be bought cheaply and are likely to have a significant impact on your health. (For both it works out at about 10 pence a day from sites such as http://www.myprotein.com/uk/ or http://www.precisionperformance.co.uk/products.html) |
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9. If anyone mentions calories in the same sentence as fat loss they are generally misguided. Counting calories is unsustainable for most people and more to the point is unnecessary. 100 Kcal of sugar does not have the same impact on the body as 100 Kcal of meat. |
Put the calculators away girls, eating does not need to turn into a maths exercise. Sustain a balanced diet of meat and vegetables and there’s no need to count the calories on the back of every packet. Phew. |
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10. Cut out gluten. It fogs the brain, causes inflammation and we are ill equipped to deal with it. Unfortunately nowadays most people are unhealthy and one of the reasons is the unnatural consumption of grains and other gluten produce. |
Gluten is contained in products such as pastas, baked goods, cereals and highly processed meats. Try giving these items a miss or buy gluten free versions of these products and see how much better you feel. |
| 11. Drink water, organic coffee and green tea. But mainly water! | Good news for you coffee addicts out there but make sure it’s organic…coffee is one of the most sprayed crops in the world. Ensure you get your daily intake of water too – about 2 ½ litres of water a day are recommended for a female adult. |
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12. Step off the cross trainer and pick up heavy dumbbells. Excess cardiovascular training is NOT the most efficient to get lean. |
Some cardio is useful (no need to jump off the beloved cross trainer just yet) but weight training is a very effective route to fat loss. See our up and coming article about why girls should use weights. |
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13. Eat red meat in the morningto boost dopamine levels (steak is best). By boosting dopamine first thing in the morning with a high protein breakfast you will set yourself up well for an energized day. |
Bring on the guilt free full English! Poach your eggs and grill your organic bacon, mushrooms and tomatoes for a tasty and nutritious brekkie. If you’re not a big meat eater, a breakfast of smoked salmon is a good alternative. Just remember breakfast shouldn’t come in a box! |
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14. Reduce your fruit consumption. Eat no more than 2 portions per day, excess fructose plays havoc with our metabolism. Thin skinned fruit is generally accepted as being a better choice from an antioxidant and a lower GI point of view. |
Females are generally misinformed into thinking eating loads of fruit is good. Some fruit is ok…loads is very bad! Berries and grapefruit are the best for you. Yum. |
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15. Be aware that some contraceptive interventions like the pill will cause fat storage, especially around the oestrogen sites like hips, thighs and hamstrings. |
Some pills are known to cause more fat storage than others. Speak to your doctor if you are worried about the effects of your particular pill. If you are interested in the influence your hormones have on fat storage, James conducts BioSignature hormonal analysis and can recommend a specific nutritional plan to rectify the fat storage problems caused by hormones. |
For more nutrition or training information see the PFP website http://www.precisionperformance.co.uk/index.html or contact James on 07814 604317 for a free consultation (remember to mention Her Campus when you call!)