Will Power: What Is It?

When people embark on a ‘weight loss kick’ they often cite a lack of ‘will power’ as their reason for failure.

But what is will power?

In this article I thought I’d give you my take on it:

Will power is not something that you are born with. It’s not something you are given. Likewise it is not something that can be taken away from you.

Will power comes from within. It comes from the intense desire to achieve something that means a hell of a lot to you.

Will power does not manifest itself when your goals are wishy-washy or have no meaning.

Will power does not develop from wishful thinking or when your goals go along the lines of “wouldn’t it be nice if”

So where does the will power come from that enables you to stick to a diet, or exercise program?

Again, it comes from within. Starting a diet, which really should be a change of lifestyle, comes from the desire to change what you see in the mirror, on the scales or the way you fit into your clothes.

However for some people this desire isn’t strong enough as it’s routed in the “wouldn’t it be nice if” category.

Yes it would be nice to be lighter, yes it would be nice to be slimmer and yes it would be nice to fit into your clothes better but unless you absolutely want to achieve those things you’ll always chose cake over carrots or the sofa over squats.

Therefore failure to achieve your goals doesn’t come down to a lack of will power but rather a lack of clarity on why you have embarked on your current exercise or eating regime. If you don’t know exactly why you are doing what you are doing then you can’t start to lose focus and that’s when the excuses pop up.

Excuses are little more than you giving yourself permission to fail!

Don’t do it, know what it is you want to do, make a plan on how you are going to achieve it and then execute that plan.

Confidence, where does it come from?

In my conversations with people in person as well as on Facebook I often have people judge their perceived lack of results based upon what someone else has achieve and they often tell me things like “it’s ok for her, she’s confident” or that “she has more willpower than me”

Well I’m going to call bullshit on that!!

Sorry to burst your bubble but confidence isn’t something that given, it’s something that you create.

Sure some kids are born a little shy and some more confident but I truly believe that confident children are more a product of nurture than nature. Kids want to explore, they want to learn and above all they want to do stuff. But in our safety conscious world we have become over proactive, as we know as adult that if you fall it will more often than not hurt. So we try to wrap our children in a bubble based upon our perceived fears.

Now that all sounds very well but it means that our children are growing up afraid to try new things, afraid to get muddy and develop a fear of doing something that is outside their ‘comfort zone’

As we grow up these same perceived fears linger and so we think we cannot do things, such as start up our own business, write that book that you’ve always wanted to, enrol on a course so you can learn new things or even go on a weight loss diet and succeed.

We tell ourselves that we can’t do it because we don’t have the confidence. Trouble is fear brings failure due to a lack of trying. How do you know you will fail if you don’t even try?

As I mentioned, I believe that confidence isn’t really something that you are born with. It is nurtured, mostly from childhood but THAT DOES NOT MEAN YOU CANNOT become more confident as you get older.

Sow how do you become more confident? By getting out of your comfort zone. It doesn’t have to be by much. For instance if you are scared of heights I’m not telling you to go bungee jump off a bridge or jump out of a plane but you can set yourself small challenges.

Each day look to do something small, something that is a bit of a challenge but not something that is so big it is going to overwhelm you, as that will cause you to freeze, procrastinate and bring about the feelings of fear that you might not be able to do something. Again, small achievable targets that need a little effort can see you building up your confidence as each day you win small victories over your fears.

Building a team around you can also help. This is one of the reasons why my 21-Day Fat Loss Blueprint is so successful. There is a team of people all working together towards one common goal. Fears are shared and overcome as part of the group as you achieve daily victories as you move towards a leaner, healthier, slimmer and more toned you.

The next 21-Day Fat Loss Blueprint starts tomorrow. If you would like me to guide you towards a new you while having the support of other people who are going through the same challenges as you then click this link and get signed up.
http://eatsmartchallenge.com/21-day-fat-loss-blueprint/

Whatever you decide, have a great weekend 🙂

Marc

10 Simple Fat Loss Tips

That’s Christmas and the New Year over. Hope that you had an awesome time and got to relax with your family and enjoyed some well earned ‘chill out’ time. I spent Christmas Day and Boxing Day and home and headed up north to visit my family on the Friday. A normally 4 hour journey turned into an epic 8 and a half hour journey due to the volume of traffic on the road and several minor accidents. Not good when you have two kids under 20 months in the car with you and one of then is full of cold. Still we made it in one piece and I do hope those that were involved in the accidents were ok.

Now with the festivities over and most people I speak to saying they are glad to get back to a little bit of normality the inevitable question of weight loss pops up.

It’s true, lots of people gain lots of weight over Christmas and some people gain well over 10lb during this time and so often make losing weight a part of their New Years resolutions.

Which is completely fine.

BUT they often go about it the wrong way. This is because they gain a lot of weight in a short space of time during the holiday period but as I mentioned earlier this is because they are completely out of routine. They eat in excess, maybe drink a couple more alcoholic beverages than they normally would and exercise normally gets thrown out the window. So is it any wonder that people gain weight.

So to help you get your pre Christmas body back and kick start your weight loss for the long term I’ve put together these 10 simple fat loss tips that if followed will help you to lose weight and get in great shape without the panic dieting that often happens at this time of year.

Fat Loss Tip No 1: Stop chasing the ‘magic bullet’

Because it DOES NOT EXIST! I’m sorry to upset you but come on; deep down I think you know I’m right. Do you seriously think that you could eat a diet loaded with junk, do no exercise and take a pill, chug down a shake or rub some special cream on your belly fat it would magically disappear?

Good, I hoped not but I just wanted to make it clear 🙂

Fat Loss Tip No 2: Eat Real Food

Build your diet around healthy natural foods, foods that you would find in the produce isle of your supermarket. So plenty of fresh vegetables as these a full of vitamins, minerals, fibre and phyto nutrients that will help your body to rebuild itself, improve your digestion, your skin, hair and nails as well as help to regulate your blood sugar levels and in turn help to prevent those blood sugar lows that lead to sugar cravings.

Fat Loss Tip No 3: Eat Protein With Each Meal

Proteins are used to make every single cell in your body. This includes cells that make up your hair, skin, nails, and eyes. Proteins are involved in the production of hormones as well as the cells of the immune system.

Since your body is constantly rebuilding itself it needs an adequate supply of protein to allow this to happen. Furthermore the body doesn’t have a massive capacity to store excess proteins so eating foods containing protein on a daily basis will ensure an adequate supply. Having said that, you don’t need as much as some people would have you think. 0.8g-1.0g of protein per one pound of bodyweight is enough for most people.

Include foods like organic meat, poultry, eggs, wild fish and lentils in most of your meals.

Fat Loss Tip No 3: Stop Drinking Liquid Calories.

By this I mean stop drinking sugar loaded drinks such as soda pop and fruit juices. Instead drink herbal teas such as tulsi, peppermint, camomile and ginger teas. You can also drink green teas as green tea is full of antioxidants, has been shown to increases fat burning, can help to reduce the your risk of type 2 diabetes and may help prevent certain types of cancer. Drink up to 4 cups of green tea per day, preferably before 2:00pm due to the caffeine having a stimulating effect on the body.

Fat Loss Tip No 4: Drink Lots Of Water

I’ve lot count of the amount of articles I’ve wrote on the benefits of drinking water for not only your health but also to help with your fat loss. Drinking plenty of water will not only help to keep you fully hydrated so that your body runs efficiently, it will help to improve your hair, skin, nails and digestion. Further more drinking water will help to reduce sugar cravings as most people mistake thirst for hunger and so reach for the snacks when they should be drinking water.

Aim for 1 litre per 50lb of body weight per day.

Fat Loss Tip No 5: Get To Bed Earlier

During sleep is when your body is carrying out the major ‘repair work’ from day to day life. Getting plenty of sleep will not only help you feel refreshed come the morning it will help your body regulate your hormones and increase your fat burning. This is because the body releases more of the fat burning hormone HGH while you are sleeping. It also helps to reduce your stress levels. High stress levels increase the production of cortisol which can increases your bodies your cravings for sugary foods.

Aim to be in bed by 10:00pm and be asleep by 10:30pm at least 5 nights per week.

Fat Loss Tip No 6: De-stress

In the previous tip I mentioned stress increases your bodies production of the stress hormone cortisol. Stress essentially puts the body into fight or flight mode. This is a physiological reaction that ‘primes’ the body to either run for its life or fight to the death. Sounds extreme but this is an evolutionary response that has allowed the human species to adapt and survive. Trouble is, this response was design for short intermittent stress, such as a sabra tooth tiger jumping out on us or to give us the adrenalin and energy to hunt.

Thing is the environment we live in has changed but our bodies are essentially the same. So instead of BOOM tiger, run away, relax, we have constant low level stress from trying to meet deadlines at work, getting stuck in traffic, worrying about paying bills, not getting enough sleep, worrying about our waistlines, the list goes on.

We are simply not designed for this long-term stress and so our body constantly pumps out cortisol, which in turn shuts down our digestion, keeps us awake and night and also increases the body’s need for glucose.

So, find a way to relax. Breathing exercises, meditation, going for a long walk in the park or along the beach, relaxing in a bath filled with Epsom salts or even curling up on the sofa with a good book can help. Just find something that works for you and make it a part of your daily routine.

Fat Loss Tip No 7: Exercise

Exercise is not only a great way to de-stress but it helps to burn up excess calories while releasing feel good hormones. Thing is, you need to work hard to get the buzz from exercise. While any exercise is better than nothing and doing a type of exercise that you enjoy is far more beneficial than doing something that you detest you still need to work up a bit of a sweat to get the benefits from it.

If you want the best ‘bang for your fat loss buck’ then you should do some resistance style training, be that with weights or just your own bodyweight, and some interval training. I use fat loss interval training as part of my 21-Day Fat Loss Blueprint that has helped people lose up to 25lb in just 21 days.

Fat Loss Tip No 8: Get Social Support

One of the biggest benefits of joining my Fitness Academy or my 21-Day Fat Loss Blueprint is that you are in a group of like-minded people who are going through the same thing as you are. The benefits to this are that you keep each other motivated and this helps you to succeed to a higher level than you could on your own.

Fat Loss Tip No 9: Plan, Shop and Prepare

Spend time at least once per week planning out your meals for the next 7 days, then make up a shopping list and buy the foods you need. Spend a couple hours per week cooking in batches. I make lots of homemade soup and then freeze it in individual portions. That way I’ve always got something healthy to take to lunch. I simply warm it up in the morning, pour it into a flask for a healthy tasty lunch that I can have at the office. You can also cook up portions of chicken breasts and then freeze them to add to salads. Cooking in batches saves you time and money in the long run. You just need to be a little organised in the beginning.

Fat Loss Tip No 10: Set Goals and a Deadline

Studies have shown that people who write down their goals are far more likely to achieve them than those that do not. Committing your goals to paper makes it more serious. Telling those goals to your friends is even better because if they are true friends they will offer you support and encourage you to achieve your goals. Friends who are constantly trying to get you to quit or sabotage you are not really friends 😉

Have a great day,

Marc

PS. I’ve been getting lots of emails from people asking me how I can help them to drop their winter weight and so I’ve added to links that you can check out.

The first one is for The EAT Smart 7 Day Detox. This details exactly what to eat for 7 days, including recipes and could see you losing up to 7lb in 7 days.

You can download the book today and get started right away.

Oh, did I mention it was only £12.99

http://eatsmartchallenge.com/eat-smart-juices-smoothies-book/

The second link is for my world famous 21-Day Fat Loss Blueprint that has helped people from around the world including Australia and Kuala Lumpur lose up to 25lb on just 21 days.

The next 21 program starts on 11th January. Here’s the link with full details:

http://eatsmartchallenge.com/21-day-fat-loss-blueprint/

10 Simple Fat Loss Tips

BOOM!!

 

That’s Christmas and the New Year over. Hope that you had an awesome time and got to relax with your family and enjoyed some well earned ‘chill out’ time. I spent Christmas Day and Boxing Day and home and headed up north to visit my family on the Friday. A normally 4 hour journey turned into an epic 8 and a half hour journey due to the volume of traffic on the road and several minor accidents. Not good when you have two kids under 20 months in the car with you and one of then is full of cold. Still we made it in one piece and I do hope those that were involved in the accidents were ok.

 

Now with the festivities over and most people I speak to saying they are glad to get back to a little bit of normality the inevitable question of weight loss pops up.

 

It’s true, lots of people gain lots of weight over Christmas and some people gain well over 10lb during this time and so often make losing weight a part of their New Years resolutions.

 

Which is completely fine.

 

BUT they often go about it the wrong way. This is because they gain a lot of weight in a short space of time during the holiday period but as I mentioned earlier this is because they are completely out of routine. They eat in excess, maybe drink a couple more alcoholic beverages than they normally would and exercise normally gets thrown out the window. So is it any wonder that people gain weight.

 

So to help you get your pre Christmas body back and kick start your weight loss for the long term I’ve put together these 10 simple fat loss tips that if followed will help you to lose weight and get in great shape without the panic dieting that often happens at this time of year.

 

 

Fat Loss Tip No 1: Stop chasing the ‘magic bullet’

 

Because it DOES NOT EXIST! I’m sorry to upset you but come on; deep down I think you know I’m right. Do you seriously think that you could eat a diet loaded with junk, do no exercise and take a pill, chug down a shake or rub some special cream on your belly fat it would magically disappear?

 

Good, I hoped not but I just wanted to make it clear 🙂

 

Fat Loss Tip No 2: Eat Real Food

 

Build your diet around healthy natural foods, foods that you would find in the produce isle of your supermarket. So plenty of fresh vegetables as these a full of vitamins, minerals, fibre and phyto nutrients that will help your body to rebuild itself, improve your digestion, your skin, hair and nails as well as help to regulate your blood sugar levels and in turn help to prevent those blood sugar lows that lead to sugar cravings.

 

Fat Loss Tip No 3: Eat Protein With Each Meal

 

Proteins are used to make every single cell in your body. This includes cells that make up your hair, skin, nails, and eyes. Proteins are involved in the production of hormones as well as the cells of the immune system.

 

Since your body is constantly rebuilding itself it needs an adequate supply of protein to allow this to happen. Furthermore the body doesn’t have a massive capacity to store excess proteins so eating foods containing protein on a daily basis will ensure an adequate supply. Having said that, you don’t need as much as some people would have you think. 0.8g-1.0g of protein per one pound of bodyweight is enough for most people.

 

Include foods like organic meat, poultry, eggs, wild fish and lentils in most of your meals.

 

Fat Loss Tip No 3: Stop Drinking Liquid Calories.

By this I mean stop drinking sugar loaded drinks such as soda pop and fruit juices. Instead drink herbal teas such as tulsi, peppermint, camomile and ginger teas. You can also drink green teas as green tea is full of antioxidants, has been shown to increases fat burning, can help to reduce the your risk of type 2 diabetes and may help prevent certain types of cancer. Drink up to 4 cups of green tea per day, preferably before 2:00pm due to the caffeine having a stimulating effect on the body.

 

Fat Loss Tip No 4: Drink Lots Of Water

 

I’ve lot count of the amount of articles I’ve wrote on the benefits of drinking water for not only your health but also to help with your fat loss. Drinking plenty of water will not only help to keep you fully hydrated so that your body runs efficiently, it will help to improve your hair, skin, nails and digestion. Further more drinking water will help to reduce sugar cravings as most people mistake thirst for hunger and so reach for the snacks when they should be drinking water.

 

Aim for 1 litre per 50lb of body weight per day.

 

Fat Loss Tip No 5: Get To Bed Earlier

 

During sleep is when your body is carrying out the major ‘repair work’ from day to day life. Getting plenty of sleep will not only help you feel refreshed come the morning it will help your body regulate your hormones and increase your fat burning. This is because the body releases more of the fat burning hormone HGH while you are sleeping. It also helps to reduce your stress levels. High stress levels increase the production of cortisol which can increases your bodies your cravings for sugary foods.

 

Aim to be in bed by 10:00pm and be asleep by 10:30pm at least 5 nights per week.

 

Fat Loss Tip No 6: De-stress

 

In the previous tip I mentioned stress increases your bodies production of the stress hormone cortisol. Stress essentially puts the body into fight or flight mode. This is a physiological reaction that ‘primes’ the body to either run for its life or fight to the death. Sounds extreme but this is an evolutionary response that has allowed the human species to adapt and survive. Trouble is, this response was design for short intermittent stress, such as a sabra tooth tiger jumping out on us or to give us the adrenalin and energy to hunt.

 

Thing is the environment we live in has changed but our bodies are essentially the same. So instead of BOOM tiger, run away, relax, we have constant low level stress from trying to meet deadlines at work, getting stuck in traffic, worrying about paying bills, not getting enough sleep, worrying about our waistlines, the list goes on.

 

We are simply not designed for this long-term stress and so our body constantly pumps out cortisol, which in turn shuts down our digestion, keeps us awake and night and also increases the body’s need for glucose.

 

So, find a way to relax. Breathing exercises, meditation, going for a long walk in the park or along the beach, relaxing in a bath filled with Epsom salts or even curling up on the sofa with a good book can help. Just find something that works for you and make it a part of your daily routine.

 

Fat Loss Tip No 7: Exercise

 

Exercise is not only a great way to de-stress but it helps to burn up excess calories while releasing feel good hormones. Thing is, you need to work hard to get the buzz from exercise. While any exercise is better than nothing and doing a type of exercise that you enjoy is far more beneficial than doing something that you detest you still need to work up a bit of a sweat to get the benefits from it.

 

If you want the best ‘bang for your fat loss buck’ then you should do some resistance style training, be that with weights or just your own bodyweight, and some interval training. I use fat loss interval training as part of my 21-Day Fat Loss Blueprint that has helped people lose up to 25lb in just 21 days.

 

 

Fat Loss Tip No 8: Get Social Support

 

One of the biggest benefits of joining my Fitness Academy or my 21-Day Fat Loss Blueprint is that you are in a group of like-minded people who are going through the same thing as you are. The benefits to this are that you keep each other motivated and this helps you to succeed to a higher level than you could on your own.

 

Fat Loss Tip No 9: Plan, Shop and Prepare

 

Spend time at least once per week planning out your meals for the next 7 days, then make up a shopping list and buy the foods you need. Spend a couple hours per week cooking in batches. I make lots of homemade soup and then freeze it in individual portions. That way I’ve always got something healthy to take to lunch. I simply warm it up in the morning, pour it into a flask for a healthy tasty lunch that I can have at the office. You can also cook up portions of chicken breasts and then freeze them to add to salads. Cooking in batches saves you time and money in the long run. You just need to be a little organised in the beginning.

 

Fat Loss Tip No 10: Set Goals and a Deadline

 

Studies have shown that people who write down their goals are far more likely to achieve them than those that do not. Committing your goals to paper makes it more serious. Telling those goals to your friends is even better because if they are true friends they will offer you support and encourage you to achieve your goals. Friends who are constantly trying to get you to quit or sabotage you are not really friends 😉

 

 

Have a great day,

 

Marc

 

PS. I’ve been getting lots of emails from people asking me how I can help them to drop their winter weight and so I’ve added to links that you can check out.

 

 

The first one is for The EAT Smart 7 Day Detox. This details exactly what to eat for 7 days, including recipes and could see you losing up to 7lb in 7 days.

You can download the book today and get started right away.

Oh, did I mention it was only £12.99

http://eatsmartchallenge.com/eat-smart-juices-smoothies-book/

 

The second link is for my world famous 21-Day Fat Loss Blueprint that has helped people from around the world including Australia and Kuala Lumpur lose up to 25lb on just 21 days.

 

The next 21 program starts on 11th January. Here’s the link with full details:

http://eatsmartchallenge.com/21-day-fat-loss-blueprint/

 

 

 

 

Isn’t It Funny

Hope you had a great weekend.

I spent the weekend in Bristol as I was back at college learning more cool ways in which I can help you reach your health, fitness and fat loss goals.

As you know, the Six Week Fat Loss Blueprint started today and as I was reading some of the members posts in the private Facebook I started to notice some of the comments that were being left by friends and family.

Isn’t it funny that whenever you start a fitness and fat loss program all of a sudden every man and his dog will become a ‘fitness expert’ or a nutritionist, who can’t wait to give your their 2 pennies worth of information.
They tell you that if you drink too much water it will kill you, that you need certain foods like bread and pasta for energy.

Now, the water thing is always interesting as people jump on the “WATER KILLS YOU DEAD” if you drink too much of it. Trouble is most of these people get their information from the Daily Mail. Which is all well and good but really a reliable source.

Yes water will kill you of you drink an obscene amount in a short space of time. Most fatalities around excess water intake always involve something extreme, like running a marathon in uber hot weather or drinking as much water as possible to try and win a Wii Fit (true story).

These same instant experts never advise you not to drink 10 pints on a weekend cuz “YOU MIGHT DIE” which is more likely the case

Drinking one litre of water per 50lb of bodyweight isn’t dangerous or extreme. It’s simply bodyweight specific.

Or these same people tell you that you need to eat pasta and bread for energy and fibre and that if you were to remove wheat from your diet you would somehow be removing a whole food group.

Firstly, wheat isn’t a food group it is a grain. A grain that contains gluten. Gluten is a protein which MOST humans have difficulty digesting. It is responsible for numerous conditions such as IBS, eczema and bloating.

Then when you factor in white flour is bleached, you’re better off without it.

The other thing people might tell you is that “you need to eat before exercise for energy” or “you need to eat carbs for energy”

Erm, what is body fat?

Stored energy.

And if you have lots of body fat you will have lots of stored energy.

Simply put, if you keep pouring carbohydrates into the body, it will chose to use that for energy rather than the excess body fat that you hate so much and is setting you up for cardiovascular disease and diabetes.

Don’t get me wrong, your body needs some carbohydrates, but you would do it a far better service by eating fibrous vegetables than clogging it up with cheap, processed wheat based products that offer no nutrition and cause more problems than they are worth.

So wary of these ‘instant experts’ as they may have good intentions but they are often ill informed.

I’ve spent most of my life studying exercise and nutrition science BUT I’ve also applied that science to real people in the real world and not simply quoting something I’ve half read on the internet. Or worse still they heard it from their mum’s best friends sisters dog

 

If you have any questions and health, fitness and fat loss please drop me an email and I’ll do my best to help you.

 

Have a great week,

 

Marc

Less Is More

Slide1
Do Less NOT more for faster fat loss

I get tons of emails and Facebook messages from people who are desperate to lose some weight.

They’ve tried everything from counting calories, reducing fat to replacing most of their meals with diet shakes. Some have even tried laxatives and weight loss pills. Some have tried all that while beasting themselves with an horrendous exercise schedule which sees then doing all the machines in the gym, followed by a spin class, a Zumba class and rounding it out with a stretch and tone class.

Now while I applaud anyone who gets their butts up off the sofa to change their health I often think that they are on a hiding to nothing.

You see when you first begin an exercise program or cut calories you might find that you lose a little bit of weight initially but sooner or later those results start to fade and your weight begins to plateaux.

This is often when people start to cut calories a little more and start adding to their exercise program, think that if a little bit worked then more MUST be better.

And granted when they cut calories again and double their time in the gym they get a little bit of a result. BUT sooner rather than later they hit another plateaux.

This is when the long term ‘stick ability’ of their diet and exercise program is put to the test. They’ve already cut calories so low that to cut back anymore would mean they were eating dust and they’re exercising so much that to spend any more time in the gym would mean living there!!

So when I get emails like this and I often tell them to flip it

That’s right, I tell then to start eating more and exercising less.

This is often met with a bit of resistance at first because they are not losing weight how can eating more and moving less possibly work.

And the answer lies in eating better and moving smarter.

You see, eating the typical western diet that involves denatured, nutrient deficient processed foods, such as bread, cakes, biscuits, pasta and processed cereals is going to results in nutrient deficiencies in the body which results in the bodies hormones going out of sync and it’s metabolism to head towards the gutter.

Then when you add in an excessive exercise schedule, which overly stresses the body, it starts to release more cortisol. Excessive cortisol results in incomplete digestion, absorption and assimilation of nutrients as well as muscle breakdown.

This results in an even slower metabolism and less than optimal workouts in the gym. In a nutshell the body is over stressed, undernourished and on the verge of catching every cold going as the immune system has been suppressed.

So, with all that said here’s my less is more top tips:

Drink MORE water:

Water provides the brain with energy for the brain as it is used to create hydroelectricity. Without enough water this system isn’t efficient and can result in mental tiredness, fatigue and sugar cravings.

Water is also essential for digestion and elimination of waste products. Every cell in the body produces it’s own waste, which is transported through the blood to be eliminated by the kidneys as urine or out the ‘other way’ as faeces. Without enough water this exchange.

For instance without enough water the stomach cannot make enough hydrochloric acid to help break down proteins in your food. This can result in food fermenting in the stomach, which results in indigestion and acid reflux. Acid reflux isn’t a case of too much stomach acid; it’s not enough to allow proper digestion of proteins. Adding an antacid only makes matters worse as you’ve now created an alkaline environment where it should be acid. This leads to a knock on effect further down the digestive tract.

Water also fills you up and helps you to correctly identify if you really are hungry. Most people confuse thirst with hunger, as the signal from the brain is almost identical. If you are fully hydrated you will be able to tell the difference, which will result in you naturally eating less.

Drink LESS caffeinated, diet, and fizzy beverages:

Caffeine is a diuretic, which results in the body excreting more fluid that it takes in. This results in dehydration. Dehydration leads to sugar cravings, making it harder to make healthy food choices.

Eat MORE green leafy vegetables:

Green leafy vegetables are not only full of fibre but they’re also packed with lots of vitamins, minerals and phytonutrients that not only help you achieve good health. Fibre helps you to feel fuller for longer which will stop you from reaching for the cookie jar.

Fibre helps to keep your digestive system and bowels healthy as it passes through digestive tract soaking up toxins, sweeping up excess cholesterol and lowering your risk of heart disease, diabetes and some cancers.

Eat LESS sugary and processed foods:

Refined sugars, and this includes sort drinks, sweets, cakes, pies, breads and pasta, are the enemy of anyone wanting to lose weight.

Refined sugars don’t have the proteins, fats and fibre to slow down their digestion and absorption so they hit the blood stream pretty much unopposed and skyrocket blood sugar levels.

When blood sugar climbs too high the pancreas releases a hormone called insulin. Insulin is a storage hormone, charged with storing glucose, the digested form of sugar.

Glucose is stored primarily in the liver and muscle cells with any excess being shunted off to your belly fat stores!

It gets worse, as you now end up in with low blood sugar levels, which leaves you craving more simple sugars. In effect you have create a blood sugar roller coaster which leaves you constantly in wanting more sweet foods which in turn just get stored as fat.

Do LESS exercise:

Training for hours on end is very stressful for the body. Any time you go over 40-60 minute’s cortisol levels start to raise as testosterone starts to drop.

Testosterone is needed for the growth, repair and maintenance of your muscles. The fitter and healthier your muscles the faster your metabolism and the more calories you will burn in the long run.

Cortisol basically undoes all of that!

Instead of doing long training sessions or an hour or more stick to short sharp workouts of between 20-40 minutes per session. Basically work hard and smarter, not longer.

So in conclusion:

Drink more water. This helps you to feel fuller, reduces sugar cravings, gives you energy and helps the body to digest food and eliminate waste.

Drink less caffeine. Caffeine dehydrates you, stresses the body, and shuts down digestion and elimination. Caffeine also messes with your blood sugar levels as well as interfering with sleep.

Eat more fibre. Fibre helps you to feel fuller for longer, keeps the digestive system healthy and has been shown to reduce the risk of certain cancers.

Eat less processed foods. Processed foods are nutrient deficient, mess up the bodies digestive and endocrine system. Processed foods also rob you of energy, leaving you feeling bloated and hungry which often leads to over eating and weight gain.

Finally workout out smarter in the gym or at home. Short sharp workouts. Like the ones I teach in my programs help to rev up the metabolism for hours after the event. Long drawn out workouts result often result in fatigue, muscle breakdown and injury.

Any questions please drop me a reply.

Marc

My Kryptonite……. A Christmas Tale

With the Christmas period well and truly over I’ve been having conversations with my clients and boot campers, mainly about how the “Christmas excesses” have affected me as a person.

Now as a reader of my many rants and ramblings you will know that I’m a very strong advocate of eating foods in as natural a state as possible. As a species we have evolved to eat fresh organic fruits, vegetables, nuts, seeds and whatever animals we managed to kill during a hunt.

We are not designed to eat highly processed foods made with chemical flavour enhancers, chemical sweeteners or chemical colours.

We’re not designed to drink copious amounts of breast milk from another animal, especially an animal that is over 4 times the size of us and doesn’t look anything like us any way, shape or form.

We’re not designed to eat the amount of wheat that most people eat. In fact wheat is a relatively recent introduction to human nutrition. And the wheat we would of eaten back “in the day” would not be the genetically modified stuff that makes up our cakes, breads and biscuits etc.

And we wouldn’t have subscribed to the everything in moderation BS that people use. We evolved in a time of feast or famine, not little and often. So if there were food available, we would have feasted because we would never know if there was more food to come.

And this leads me to the whole point of this article.

I Marc Kent, and I’m just like you. If it’s in the house I will eat it and thus over the Christmas period I turned from Mr EAT Smart to Mr Eat What The Hell I Found.

I lost count of the number of biscuits I ate and on reflection I reckon I ate 2 dozen mince pies and my piece de resistance being my “Marc vs. Christmas Pudding Challenge”

pudding

 

 

 

 

 

 

 

 

 

 

 

 

So why am I telling you all this? Why am I confessing my sins?

Well I wanted you to know that just because I’m a health expert I am not a superhuman robot. However I do like to play on the fact that my surname is Kent and my first name rhymes with Clarke, I like to think I’m a little indestructible like the man of steel himself.

 

 

 

 

 

 

 

 

 

 

 

 

And just like Superman, I think I’ve found my kryptonite. You see by stepping away from my diet which is normally filled with tons of fresh vegetables, fruits, nuts and tons of water and eating what most people eat my body and mind was in a mess.

During the 5-day stint where I relaxed my nutrition my body ached like crazy, I was tired in fact I was more than tired, I had no energy and felt exhausted. I also lost my motivation for most things, was extremely quick tempered over the tiniest thing and I felt overwhelmed by many things. I got phlegmy, my digestive and elimination process didn’t work as it should and I developed a cold, and I never catch colds.

But the trouble was the more crap I ate, the more crap I wanted to eat because of the addictive chemicals that they contain to trigger your addiction pathways in your brain. It got to the point that I would eat just a single biscuit and I would get a headache

I normally have such a positive outlook on things, even when bad things happen to me or people say bad things about me but in this short period of time I was beginning to get depressed!!

And this is supposed to be the happiest time of the year.

So what gives?

I one hundred per cent without a shadow of a doubt believe that the turn around in my nutrition habit and the quality and quantity of the foods I was eating was leading to my mood swings, tiredness and depressive thoughts because now that I’m back to EATing Smart I am feeling a lot better and the weight that I gained over the Christmas period has all but gone, and I haven’t really done a hard workout yet.

One of the biggest things that all this has taught me is that is it any wonder that most people who eat a typical western diet feel like. Tired, achy, often coming down with colds, headaches, constipation, as well as developing other symptoms.

An while I never touched any over the counter medication because I knew exactly the reason why I felt crap, it is easy to see why many people do, to help suppress the symptoms they have from eating less than optimal foods.

Trouble is, and to quote my musical hero Richard Ashcroft: “the drugs don’t work, they just make you worse” as you develop more symptoms from nutrients deficient foods.

The easiest way to look at this is:

Eating crap makes you feel crap

Taking drugs to hide the crappy feeling leads to further feelings of crappiness as further symptoms develop.

You’ll then need more drugs to combat these new symptoms.

Sooner or later disease happens.

Thing is an ounce of prevention is worth a ton of cure, so EAT Smart you’re body will thank you for it in the long run

Be AWESOME 🙂

 

Marc Kent

4 Simple Fat Loss Tips That You Can Start Doing Today To Banish The Belly

Quite often when people decide that they want to lose weight they go all “gung ho” and proclaim “that’s it, the diet starts Monday” and off they go full of determination. Trouble is, they have often fallen off the wagon by Tuesday evening saying that the diet was too hard and some other nonsense like “I’m meant to be fat”

Seriously, I’ve had people say this to my face.

There are several reason why people often fail on their weight loss quest is not because they cannot ‘diet’ and it’s definitely not because they ‘are meant to be fat’. Think about that for a second, if humans were meant to be fat then we wouldn’t have survived this long through evolution. We are meant to be lean, we are meant to be strong, we are meant to be fit and agile.

These following four tips, if put into practice will help you to create your new fitter, healthier body. But they only work if you actually use them 🙂

 

Tip 1. Make a plan.

 

There’s a saying in the armed forces that “No plan survives contact with the enemy” but as a soldier you would never go into battle without first making a plan.  And the same hold true in the battle of the bulge. If you haven’t got a plan then you are making it up as you go along and that’s a sure fire way to frustration, failure and more fat gain.

 

When making your weight loss plan go with what I call the KISS principle, “Keep It Simple Sucker”

Elaborate plans that look good on paper often are impossible to follow so I like to keep things simple by following the EAT Smart Diet Solution and removing all foods that are toxic to the body, cause inflammation or digestive problems.

 

So make a plan, stick to it for at least 21 – 30 days to get some momentum going and then test and adjust from there.

Remember: failing to plan is planning to fail

 

Tip 2. Remove the C.R.A.P

I touched on this in tip 1, but removing the C.R.A.P. from your nutrition plan is more than half the battle. Caffeine, refined sugars, alcohol and processed foods provide no nutritional value and leave you feeling perpetually hungry. Furthermore they rob the body of energy and get lead to an autoimmune response where the body begins to attack itself.

 

So while no plan survives contact with the enemy, having a plan at least gives you a fighting chance. However you don’t stand a chance in the war on weight loss if you go into battle armed with the wrong ammunition.

 

Tip 3. Eat S.M.A.R.T meals.

 

Eating supportive meals at regular times (S.M.A.R.T) will fuel your body with proteins, carbohydrates, fibre, fats, vitamins, minerals and trace elements to give you all the energy you need while fighting the flab.

 

Aim to eat some type of protein in each of your meals to give your body all the amino acids it needs for repair and regeneration. There’s a 4 page list of exactly what foods you can and should be eating as part of your healthy lifestyle in the EAT Smart Diet Solution.

 

Tip 4: Make H2O Your Best Friend

 

Water really is the only “miracle weight loss potion” because without enough of Mother Nature’s Amber Nectar our body starts to suffer. If you don’t get enough fresh clean water you are likely to suffer from the following symptoms: headaches, migraines, diabetes, muscles aches, back pain, arthritis and even the chance for cancers to develop.

 

Lack of water leads to an over acidic environment in the cells as well as the build-up of toxins and this will lead to weight gain and water retention. That’s right, water retention is the result of dehydration, so be sure to drink plenty of it, at least 1 litre for every 50lb of bodyweight. If you don’t like the taste then add some fresh lemon, lime or ginger for extra detoxification benefits.

 

If you follow these 4 tips you could easily drop up to 5lb in the next 7 – 10 days but if you would like to take it a step further and drop up to 25lb in 21 days just like Roy did then visit the EAT Smart Challenge website at this link ==>> http://eatsmartchallenge.com/21days/

Roy Lost 25lb in 21 days

 

Be AWESOME 🙂

 

Marc

 

3 Simple Diet Tips

Ok, so you may have gathered that I like to keep things simple when it comes to health and weight loss and that is why I like to follow the “KISS” principles when it comes to weight loss. “KISS” stands for “Keep It Simple, Sucker” and it’s one of the principles I used when designing the EAT Smart Diet Solution.

There are far too many diets out there that make weight loss seem extremely complicated by having to count points, calories, stuck to multi coloured days, drink skinny shakes, but only when the moon is high in the sky and various other BS that has you scratching your head more than a monkey scratches it’s ass!!

As a Holistic Health Coach and Fat Loss Expert I believe in following my own advice and I wouldn’t have the time to do that if it was complicated. Believe me, back in the day before I was married I went through a period of time when I weighed all my food, counted every single calorie that went into my body and totting up the scores every night to make sure I didn’t eat too much. I was a slave to food carrying around my little note book.

Now with a Holistic Health business to run, a beautiful wife and the cutest daughter in the world I don’t have the time. Hell I don’t want to make time to count calories and such nonsense and that’s why I went on a mission to learn the best and fastest ways to lose excess body fat with the end result being the EAT Smart Diet Solution.

If you follow the EAT Smart Diet Solution for just 30 days you will discover how eating healthy food can not only make you look good on the outside but you’ll also feel great on the inside.

So with all that said I’d like to share 3 Simple Diet Tips from the EAT Smart Diet Solution that will help you blast the fat from your body and help you to feel great in 30 days or less:

“Diet Tip” 1

90% of your diet should consist of the following:

Eat more plenty of green leafy vegetables such as broccoli, kale, cabbage and spinach. Increase your intake of fruits, especially low GI berries such as blueberries and raspberries. Eat more oily fish, especially wild salmon which is packed with omega 3 fatty acids which increase brain function and fat burning. Increase your consumption of nuts and seeds, especially flax, pumpkin, sunflower and sesame seeds. These seeds contain good fats that help to keep you full so you don’t end up snacking on junk between meals.

“Diet Tip” 2

10% or less of your diet should contain the following:

Cereals and sweetened yogurt, white carbs such as bread, pasta and rice, “man-made fake foods” such as rice cakes, snacks such as granola bars and wheat crackers, salty or fried snacks.

If you can’t pronounce the ingredients on the label, sounds like a chemical of you don’t recognise it as a fruit, vegetable or animal then just don’t eat it. Basically, if it wasn’t around for our cavemen ancestors then leave it alone.

“Diet Tip” 3

Eliminate artificial sweeteners or artificial flavours. These provide no nutritional benefits and many of them are linked to cancer and brain disorders. There really is no reason for eating anything that was conjured up by a scientist in a lab.

There you go three simple diet tips that will help you to accelerate your fat loss as well as improve your health.

If you have any questions or any other tips that you would like to share, please post them below.

Be AWESOME 🙂

Marc Kent

Author: EAT Smart Diet Solution

How Are You Going To Make 2013 Better Than 2012??

Now that we have said goodbye to 2012, what are you going to do to make 2013 any different?

If you’re like most people you make vague, half arsed resolutions to maybe stop smoking, maybe go on a diet and lose some weight, maybe go on that dream holiday, maybe write your first book and maybe get a better job.

But in the cold light of when the finally hangover finally wears off you rubbish those resolutions and make your excuses about why you can’t stop smoking, why you can’t lose any weight, that you can’t afford to go on holiday, why you “don’t know enough to write a book” and why you’ll be stuck in that dead end job for the rest of your life.

But for one tiny moment, whether you were drunk or not those resolutions meant something to you, even if only for a brief moment, otherwise they wouldn’t of been at the top of your consciousness.

And the trouble is if you let those goals go and just think that it was wishful thinking then you’re going to be hitting New Years Eve 2013 moaning your arse off saying that “2013 was a crap year, hope 2014 is better”

But let me just call bullshit on that thought.

Only you can make things happen in your life, your thoughts, words and actions define who you are and who you’ll become and wishy washy hopes that somehow a magical genie will grant you all your wishes and deliver your perfect year is just, well bullshit!!

If you want something bad enough it’s up to you to make it happen. But you’ve got to want it enough. Being only half serious about stopping smoking is not going to make you magically stop. The same is true with the “I’ll stop after this pack” but mysteriously that pack never seems to run out. I’ve seen it happen to many a person and despite all the “smoking causes cancer” labels and TV ads it’s clearly not a powerful enough motivator for you.

So if stopping smoking is on your list of things to do in 2013 do it now, don’t wait until you’ve finished your current pack, don’t wait until your birthday in May or until after your holiday in July. Do it now and live a longer, happier life. And if you need support to help you through the hard times when getting through your addiction seek it from friends, family or even dedicated support group. There’s no shame in asking for help. Ultimately I can’t make you stop; only you can if you really want to.

Ok, moving onto weight loss and going on a diet. I bet if I was to ask 100 people what their New Years resolution was last year I bet there would be a massive percentage that said they wanted to lose weight in 2012 and I bet there would be a high percentage of those that either failed to lose any weight at all or lost some only to gain it all back again.

And why do you think this happens?

It’s not because you “can’t lose weight” or that you are meant to be fat. Plain and simple it comes down to a lack of commitment.

Sure, anyone can go on a diet in the short term, cutting back on calories until they get to their target weight before returning to eating normally again. Trouble is, most people’s normal isn’t healthy and so when they eat the same quantities that they did before they went on the diet the weight comes back with a vengeance.

You see, when you go on a reduced calorie diet that allows you to eat junk food you deprive the body of vital nutrients that it needs to repair and regenerate every single cell. You also put a massive burden on the liver as it tries, in vein, to detoxify all the crap that you are throwing into your mouth.

Plain and simple, eating junk, even “diet” junk foods will lead to increased toxins being built up in the body. Toxins as you can imagine are dangerous and so to protect the body the toxins are pumped into the fat cells leading to weight gain.

Eventually as the toxins start to build up you start to show symptoms of disease. This is your body’s cry for help, it’s a cry to say, and “we have reached toxic threshold here, and please do something”.

Trouble is most people do nothing and blame their constant colds, headaches, stiffness, IBS, etc. on anything but what they are doing to themselves. Once sick, the average person them pays a visit to their GP who diagnoses them with a “symptom” and if by magic the pharmaceutical industry has got just the pill to cure your current ill.

But in reality that doesn’t solve the problem. All and I mean all chemical medications are toxic to the body, which further adds to the insult on the liver, and you eventually need more medications to suppress the new symptoms that you develop. It’s a vicious cycle that will continue to go on until you decide to becoming healthy.

So how do you do that? Simple really, replace all foods that are toxic to the humans body with fresh organic whole foods and drink plenty of water. For a full program on how to do that as well as lose up to 23lb in 21 days check out the video on the EAT Smart “At Home” Challenge website: http://eatsmartchallenge.com/21days/

Writing a book isn’t as hard as it may at first seem. Everyone has his or her own story to tell. It’s just a case of sitting down and extracting that story from your head on to paper. Which for me is sometimes the hardest part because I try to make things perfect from the get go. But in honesty it really doesn’t have to be perfect, at least the first draft of your book.

Finally, nobody is going to give you that pay rise or that perfect job if you don’t display a passion for what you are doing. You have to deserve a pay rise; you have to deserve your perfect job. So rise to the occasion, be the perfect employee and work your ass off. No, I’m not saying kiss ass, you still have to keep your morals but you wont get anywhere if you don’t make a change.

Ultimately everything I’ve said can be summed up in this one question: “If you keep doing what you did last year, will it get you the change that you want this year?”

Don’t let 2013 slip through you fingers. Grab it, shake it up and make things happen.

Be AWESOME 🙂

Marc