Week 11, Day 3 of my 12 Week Transformation

Nutrition
6.30am - 2 Brazil nuts, 4 almonds and a 35ml Yakult yogurt drink

7.15am - white Americano, no sugar

10am - 4 poached eggs, a large handful of spinach and half a tin of kidney beans in chilli sauce



12 noon - 10 almonds and a spoon of organic coconut

2.15pm - Mexican black beans, peppers, onions, chicken breast, steak, sour cream, cheese and avocado

4pm - white coffee

6.30pm - large fillet of salmon with a Greek salad and avocado

9.30pm - mug of green tea

Training (legs and shoulders)
Deadlift - 6 sets of 10 reps at 80kg
Arnie press - 4 x 12 at 17.5kg

Shoulder blast, called 'around the world':
- Lat raise, hands start at hips, 3 x 7 at 4kg (super set with below)
- Lat raise, hands start at lower back, 3 x 7 at 4kg (super set with below)
- Db reverse fly, 3 x 7 at 4kg

Cheers,

Rob G

Week 11, Day 2 of my 12 week Transformation

The Final Push!

After a great trip to see the sights of New York, I return with just 2 weeks left of my 12 week transformation. In my last blog post I spoke about how I was finding the training and nutrition easy, but I’m challenging myself to eat super clean for the remainder of my 12 week transformation and I’m going to blog exactly what I eat and what I do for training every day for these last 14 days to keep myself honest.

Here is what I ate yesterday:

5.30am – Yalkult yogurt + 2 Brazil nuts and 4 almonds

6.30am – black coffee with no sugar

8.30am – porridge made with water and small squeeze of honey

10.00am –Micro whey protein shake straight after training

12.30pm – organic chicken breast with sweet potato, broccoli and carrots and half an avocado

3pm – black coffee with no sugar

4pm – 8 almonds and a cup of green tea

7.30pm – Fillet of baked cod with stir fried vegetables cooked in organic butter (broccoli, red pepper, asparagus, courgette)

8.30pm – green tea and slice of lemon

Training
As you may remember, the last 4 weeks of the Revolution 12 week transformation is where we enter the circuit phase of training. I’ve tailored my programme so I do 3 weight training days (Monday, Wednesday and Friday) and two days of very high intensity cardio training (Tuesday and Thursday) of either 6 x 600m sprints or boxing.

Today was chest and back, and even though that is classically used for hypertrophy I created the circuit-style feel by increasing my rep range to 15 or over, and by super-setting every exercise.

Bench Press (4 x 20/15/15/15), superset with chin ups (4 x 15/12/10/8)

Incline bench press (4 x 20/15/15/15) superset with seated close row (4 x 20/15/15/15)

Db chest flys (4 x 20/15/15/15), superset with wide bent over row (4 x 20/15/15/15)

Dips (3 x 15), superset with close grip chin ups (3 x 15)

I was taken through my workout today by my business partner Giuseppe, and when I was unable to get to my 15 rep goal he made sure I did. Believe me, Giuseppe is not a man to be messed with!

Cheers,

Rob G

September 2010 Newsletter

Revolution would like to take this opportunity to update you on what's been going on through the month of August.

Giuseppe’s 1st Triathlon
August saw Giuseppe take part in his first triathlon which was the London Triathlon and was held round London’s Docklands. It had to be said that the cold waters of the Thames were no match for the Italian stallion, despite the fact that just a few months before he couldn’t swim at all! He completed a 400m swim, 10km bike and 2.5km run in 57 min. This placed him an impressive 37th out of a field of 97 competitors. Well done Giuseppe we are all very proud of you!
If any of you are interested in racing in a triathlon then let us know and we will let you know of any up and coming events and advise you on what training to do.

Simple Advice To Aid The Loss of Body Fat
In addition to the previous blog, that discussed three simple methods of reducing body fat by following certain principles, this short discussion aims to clarify some misconceptions about nutrition that has often been fuelled by the UK and US food marketing companies.

Breaking the Misconceptions!

Reliable research has shown that a major cause of obesity and weight gain over the last half-century is due to an increase in high-sugar and highly processed foods on the market, and not high-fat foods alone. High fat foods do add additional calories to the diet, but it is the highly processed foods that can cause the most damage.

'An increase in the level of Glucose availability in the blood has been shown to allow the liver to increase fatty acid formation.'

So called 'low-fat' foods including yoghurts, cereals and snacks are often loaded with sugar, or even worse, sweeteners, in order to make them taste better.

When the body absorbs sugar into the body, Insulin is released into the bloodstream in order to store the sugar as 'energy' in the cells.

However, an Insulin Spike doesn't allow the body to stay in a 'fat-burning' state, meaning that it won't use the stored fat molecules as energy as effectively.If anything, research has shown that a high level of Insulin present in the blood actually INCREASES fat storage.

'The conversion of fatty acids into Triglycerides within the fat cells is rapidly enhanced by Insulin'.

In order to increase your fat-burning potential, you must try to maintain a level blood sugar level for as long as possible, and thus prevent large amounts of insulin being released.Simple-Carbohydrates (such as white rice, pasta, bread etc) will increase your insulin levels, and take you out of your 'fat-burning state'.

This is why our toning and weight-loss diets are high in protein, with some complex carbohydrates and fats, yet low in simple and easily absorbed carbohydrate.

Method behind the madness

The US and UK nutritional guidelines have been influenced in the past by inaccurate research, often performed by the food marketing companies themselves. Coincidence....?!?!

Other Key Factors for Weight Gain:
Carbohydrate dominant diet causing regular high insulin levels

- Elevated levels of hunger and cravings through nutrient deficient diet
- Hormonal disruption of oestrogen, Adrenaline or growth hormone
- Effects of stress on the hormonal system

These shall be addressed at a later stage.

Aaron Brandon-Tyrrell - Revolution Senior Trainer

Client of The Month
The Revolution client of the month is Tom Kelly. In just 9 weeks since starting his training with us he has lost an impressive 13.3kg in weight and 4.75” from his waist. This is despite the considerable discomfort and pain he has often experienced from chronic osteoarthritis affecting both of his knees. Be sure to keep an eye open for anyone screaming between Becton and Angel, pedalling like a man possessed, there is even a possibility that Tom could represent Great Britain in next year’s tour de France. Congratulations on your results so far Tom.

Revolution Christmas Party
I know you might have just packed away this year’s Speedo’s, mankini’s and bikini’s but we’ve just booked this year’s Christmas party. It will be on the 3rd December and will be in the function room of the Slug and Lettuce. Neil ‘the flower pot’ McGuigan will be propping up the bar from 4.30pm. It would be great to see you all there so try and save a date in your diary for the party of the year!

Keep in Touch
Just to let you know that as well as Facebook, we’re also set up on Twitter. So to get involved in the daily studio results and banter, follow us: www.twitter.com/revolutionpts

Best regards,

Rob and The REVOLUTION team

Tel: 0207 288 6121
Email: info@revolution-pts.com
Web: http://www.revolution-pts.com/

New Poster Boy - Interview

Click below to watch a short interview with Anthony, about his life changing journey where he lost an amazing 20kg in 12 weeks of training at Revolution Personal Training Studios. Also look out for his poster on the billboards outside the Business Design Centre, coming soon!



Well done Anthony!!!

What Have You Been Eating This Week?

We thought that it would be a great idea for clients to post their recipes and food diaries for the week and talk about their findings.

Add a comment and get involved in some nutritional banter!!!