Detoxes – A money making scam?

Detox diets or ‘Cleanses’ they can often be termed as are designed to remove harmful substances from the body with the intention of leaving it purer and healthier. 

They are usually a combination of supplements and if you’re lucky some food, they generally place people on excessively low calories for a short period of time.

Foods such as fruits and juices, vegetables or herbs are usually combined to make up these detox diets.

They claim to help your immune system, promote fat loss and generally improve your health by removing these so say harmful toxins we encounter in everyday life and from other foods we eat.

So does our body need cleansing?

In short, no.

Klein and Kiat (2014) stated,  ‘Although the detox industry is booming, there is very little clinical evidence to support the use of these diets.’

So why are they so popular?

  • They are sold by uneducated or moral-less fitness professionals or sometimes even the general population as selling weight loss is a big money making market.
  •  People do actually lose weight if they stick to them. Due to the nature of these detoxes and the amount of calories restricted, anyone who sticks to these detoxes will lose weight.  its just a shame that weight loss isn’t always an indicator of Fat Loss. and weight lost will be water. Glycogen stores are easily depleted in 24–48 hours if the body isn’t getting enough calories, particularly carbohydrates, which results in a weight loss of several pounds. Once a regular eating schedule is resumed, however, the glycogen and water come rushing back. This weight loss is what individuals contribute to the better health obtained via completing the detox.

Our bodies have there own detoxification system. Organs such as, the kidneys, liver, lungs etc all work to remove waste products from the body, they do not require aid of any pills, shakes or juices. In fact excessively reducing calories is a more likely way to detriment health than to enhance it.

If our bodies were in fact harmed via toxins it would be a medical issue, a reduction in calories and a few tablets will have zero impact. 

To summarise, Patel (2016) puts it into perfect perspective,

People eating a healthy, balanced diet comprised mainly of whole foods with minimal processing don’t need to completely avoid certain foods or restaurants. They definitely don’t need to buy into a cleanse after consuming foods that may contain unwanted additives. The evidence in support of detox diets or products just isn’t there. Until it is, you (and your wallet) are better off allowing your all-natural detoxification system to deal with the “toxins”.

Week Commencing 21/08/17

Monday

Fortifit

Deadlift  5-3-3-1-1-1

7 Minute AMRAP

3 Wall climbs 6 Pull ups 1L DB Walking Lunges

WOD

8 minute AMRAP

15 Down Ups

10 TTB

100m run

Strength and Conditioning

Back Squat x5 /w 100m Farmers Carry (x4)

Pendlay Row x8 /w DB Strict Shoulder Press x10 /w Palloff Press x12 (x4)

Capacity

Partners 12 minute AMRAP

30 Cals

30 Ball slams

20 Cals

20 Inchworms

Team Fortitude Barbell

Snatch Balance 3×3

Snatch : (80-85%/1)x5

Clean + Jerk: (80-85%/1+1)x5

Snatch pull: 90%/2, (110%/2)x4

Tuesday

Fortifit

Push Press + Power Jerk build to a heavy complex. (10 mins)

3 rounds

10 Seated DB shoulder Press

8 Single Arm DB Row EA

12 Ring Rows

WOD

7 Minute AMRAP

5 Power Cleans 60/40

30 Double Unders

10 Pull-Ups

Strength and Conditioning

RDL x8 /w Walking Lunges x2L (x3)

Ring Support Pull Ups x8 /w Push Ups x8 (x3)

Reverse Crunches x12 /w Bent Hollow Hold x45w (x3)

Capacity

45s on 30s off x6

Wednesday

Fortifit

Mid-week madness

Part A

Every 90s x10

A- 200m run 5-10 Tuck Ups

B- 60s Max Cals

Part B

Partners – 16 Minute AMRAP

16 Front Squats 50/35

16 Bar Hop Burpees

16 Box Jump Overs

16 STOH

Strength and Conditioning

KB Front Squats x8 /w 1L Walking Lunges /w DB Clean and Press x8 (x3)

Ring support Pull -ups x8 /w DB Floor Press x8 /w Lateral Raises x15 (x3)

Hanging Knee Raises x10 /w Bent Hollow Hold x30-45s (x3)

Capacity

In a pair

3 Rounds

100m Carry

20 Cals

15 Tuck Ups

10 DB Push Press

Thursday

Fortifit

Floor Press 5-3-1-1-1 /w DB RDLx 8

WOD

18 minute AMRAP

400m run

20 DB Snatches

20 Sit ups

20 Box Jumps

Strength and Conditioning

Back Squats x8 /w DB Step ups x6 EL (x3)

Push Press x6 /w DB Prone Rows x8 (x3)

Plank rocks x20 /w Reverse Crunches x12 (x3)

Capacity

Partners

12 minutes

3 cals on 3 cals off

6 cals on 6 cals off

9 cals on 9 cals off

12 cals on 12 cals off … 15,15,18,18..

Team Fortitude Barbell

Snatch: 8 singles starting at 85% working up in weight if technique is sound

Clean + Jerk: 6 singles starting at 85% working up in weight if technique is sound

Clean pull : (110%/2)x3

Back squat: 3rm /w no pause then 3×3 @85%

Friday

Fortifit

Back Squat 4×8 70-80%

EMOM x10

Min 1 Sub Max HSPU

Min 2 30s max Double Unders

WOD

Part A

12-9-6-3

Hang Cleans 50/35

Wall Balls

Rest 3 mins

Part B

3-6-9-12

KBS 32/24

Burpees

100m med ball run between each set

Strength and Conditioning

Deadlift x5, /w Plated W’s x15 /w Deadbugs x20 (x4)

Split Squats x8 EL /w Ring Support Pull Ups x6 /w Ab Roll Outs x6 (x3)

Capacity

60s on 60s off Tyres Prowler Cals Tuck ups x4

Saturday

Team Fortitude Barbell

Hang Snatch build up to a top single then 3×1 @90%

Hang Clean build up to a top single then 3×1 @90%

Split Jerk from Rack build up to a top single then 3×1 @90%

Team WOD

Team of 3

For time

60 Wall Ball Check in

90 Cal Row 60 Goblet squats 32/24 30 DB Push Press

90 Cal Ski 60 Down ups 30 Push Ups

90 Cal Bike 60 Box Jump Overs 30 TTB

600m run Check Out

The truth behind sustainable weight loss, Why can we lose weight but not keep it off??

Anyone who has ever sought to lose weight has no doubt seen the countless diet plans/quick fixes that involve lots of restriction, meal replacement strategies or some other method that simply restricts our calories so excessively that weight is lost, or supposedly lost quickly.
We all know someone who spends their time popping up on the Facebooks of people seeking help only to try and persuade them to burn a hole in their wallet promising them that their method will beat any and every other.
Most of us should know that unfortunately, however well marketed, these methods simply don’t stick.
If you couldn’t tell, this is an area we as coaches here are incredibly passionate about, we experience it frequently and have many members who have experienced these diets and been through this cycle.
Its not that people suck at dieting, in fact most people are actually pretty good.
I’m sure most of you have been successful at some point following some method.
The issue is long term weight maintenance. People struggle to lose weight slowly and then keep it off.
The research agrees…
‘Only 17% of Americans were able to sustain a 10% weight loss after 1 year’
– Kraschnewski, et al. (2010).
– De Zwaan et al. (2008) also found similar findings.
So why is this??
 What are some of the reasons why people struggle to sustain their weightloss??

Patience?

If you were to lose 1lb per week for the next year, you’d be nearly 4 stone lighter, however a 1lb loss is almost shrugged off and disregarded by some who are trying to lose weight.…
We expect immediacy. In modern society we can satisfy our needs almost immediately. Advances in technology means we have access to more things than ever on our own time and our own terms. So when someone gains weight and becomes unhappy, the quick fix always becomes more appealing than a slow steady weight loss. I mean, what if it was to work this time round?
(Note: if it didn’t last time then it won’t this time).
So learn to be patient and embrace the journey. Great results and sustainable weight loss unfortunately doesn’t happen overnight.

A lack of Social support?

Everything is easier when we are surrounded by like minded people who we can relate to. Too many people try and do things alone and never seek any social support that could become the difference between them staying on track or falling off once again.

A lack of knowledge?

Without understanding why weight is lost its easy to become attached to certain dieting methods and believing they are the sole reason as to why you have lost weight.
Crawford et al. (2000) showed that one of the main reasons people failed to lose weight was because of the effort it took to continue with most diets. Simply put, people over complicate things and make things harder and more restrictive than they need to be due to a lack of knowing whats right.
Weight loss is all about a calorie deficit and if you want to understand more about whats important when dieting then read our previous article here…

A lack of physical activity paired with dieting?

Crawford et al. 2000 also showed in their study analysing weight maintenance that ‘physical activity is one of the strongest predictors of successful weight loss maintenance.’
A lot of us choose to diet only and not do anything to increase how physically active we are.  So alongside  dieting efforts look to find a form of physical activity that you enjoy.

To conclude this piece and a summary for anyone who made it this far….

  • Quick fixes are not the answer, embrace the process, you have to be in it for the long haul. Learn to be patient, Rome wasn’t built in a day and weight loss doesn’t happen over night.
  • Understand how weight is lost. Calories calories calories!
  •  Set up a diet thats achievable, its the only way you’ll last long term.
  •  Find some social support.Together we do things better.
  • Find a form of physical activity you enjoy to compliment your dieting efforts and enhance your weight loss.

Week Commencing 13/08/17

Monday

Fortifit

5-5-3-3-3 Front Squat /w Single arm DB Row x10 EA  /w Single Arm KB Strict Press x6 EA

WOD

Partners

8 Rounds for time

60 Double Unders 30 Wall Balls 20 TTB

 

Strength and Conditioning

Back Squat x6 /w SA DB Row x8 (x4)

Pendlay Row x8 /w Plank Rocks x20  Plated W’s x15 (x3)

Reverse Crunches x12 /w Plank x45s (x3)

Capacity

 

Team Fortitude Barbell

Tuesday

Fortifit

Every 90s x8 1 Clean – Build up to a max effort

7 minute AMRAP 5 Pull-Ups 10 DB RDL 30s Plank

 

WOD

400m Run

5-8-13 Power Cleans 50/35 Burpees

400m run

 

Strength and Conditioning

Good Mornings x8 /w Lunges x2L /w Monster Walks (x4)

DB Floor Press x8 /w Ring Support Pull Ups x8 (x3)

Banded Crunches x12 /w Bent Hollow Hold x45w (x3)

Capacity

45s on 30s off x6

Wednesday

Fortifit

Mid-week madness

4 minutes on 1 minute off x8

A- 400m Run 10 DB P/Press 2L OH Lunges Max Down ups

B- 30/20 Cals 10 Pull ups 10 Tuck Ups Max Wall Balls

 

Strength and Conditioning

KB Front Squats x8 /w DB Clean and Press x8 (x4)

Ring support Pull -ups x8 /w Front raises into Lateral Raises x10 (x3)

Hanging Knee Raises x10 /w Bent Hollow Hold x30-45s (x3)

In a pair

Alt until 3 rounds are completed each

10 DBall squats 10 Dball Slams 5 Inchworms

while partner performs max cals

 

Thursday

Fortifit

Floor Press 3-3-3-3 /w DB Walking Lunges x2L

 

WOD

4 Rounds for time /w 1 minute rest between rounds

5 HSPU

10 Box Jump Overs 24/20

15 KBS 32/24

Strength and Conditioning

Back Squats x8 /w Walking RDL x 1L (x3)

Bent Over Rows x10 /w Push Ups x8 (x3)

Plank rocks x20 /w Reverse Crunches x12 (x3)

Capacity

Partners

3 Mins 10 cals on 10 cals off

3 mins 10 slams on 10 slams off

3 mins 10 Plate GTOh on 10 Plate GTOH off

3 x 100m Farmers Carrys  Each

 

Team Fortitude Barbell

 

Friday

Fortifit

Back Squat 3×8 – 70-80%

RDL x8 /w Banded Hollow Hold x30-45s (x3)

WOD

16 minute AMRAP

10 TTB

20 Cals

30 DB Snatches

Strength and Conditioning

Deadlift x6, /w Db Push Press x6 (x4)

DB Step ups x8 EL /w 100m Suitcase Carry EA (x3)

Ring Support Pull Ups x6 /w Tuck Ups x10 (x3)

Capacity 60s on 60s off Tyres Prowler Cals Tuck ups x4

 

Saturday

Team Fortitude Barbell

Team WOD

 

‘Modified Fly High 22’

Team of 3

AMRAP 33

33 Calories

33 Power Cleans 42.5/30

33 Wall Balls

33 TTB

  • Every 3 Minutes 1 Team Member runs 200m

 

 

Is your training actually going to get you closer to your goals?

Firstly, anyone who makes a decision to join a gym and become more active, whatever their goal is awesome and it should be celebrated.

Joining a gym can be one of the scariest things you’ll do.

However how do you know if the training you are partaking in will actually get you closer to your goals?

Is there potentially something that could be more effective in allowing you to achieve this?

There are many different variables that can affect our training quality, and how successful the training we are doing is, is largely down to our own perception of success,

There certainly is however a more beneficial way to train and principles that should be followed if you want to continue to progress and get closer to your goals in the least amount of time.

Whether you goal is weight loss, muscle gain or just toning everything up, some form of strength training will enhance and accelerate this process, and before you ask, no ladies lifting some weights will not make you bulky/manly, no matter how smart your training is.

We are going to look at the Muscle and Strength pyramid and briefly explain the most important variables to consider when training to bring you the most success in the least amount of time.

Level 1- Adherence

It doesn’t matter how fancy or smart your brand new training programme/method is, if you can’t stick to it then it isn’t going to bring you the results you desire.

Your training programme needs to have an element of personalisation to you and fit within your schedule. Taking into account lifestyle factors such as time availability to train and energy levels.

Building a more toned physique and getting stronger takes a lot of time and consistency so finding something you can stick to is super important.

Far to often people pick up new programmes that take up to much time or cause to much fatigue meaning nothing ever gets adhered to.

Also remember, training should always be enjoyable, never a chore.

Level 2 – Volume, Frequency, Intensity

This is the most complicated level but one of the most important variables when creating a training programme that will produce results. These three factors all affect each other and vary depending on your training goals.

Ill try and keep it short and simple.

Volume is the amount of total work performed per muscle group per session (sets x reps x weight) and is a key factor to be aware of if building muscle/toning up is your priority.

A recommended guide of how much volume to include in your training programme if your goal is primarily to tone up would be 40/70 reps per muscle group, per session.

For example 3×10 Bench Press + 3×10 Incline Dumbbell Press would be 60 reps for the chest and triceps (which is plenty of volume for one session and a lot less than most people think they need to be doing).

Intensity – This refers to the load used and can be defined as a % of a persons 1 repetition max. The intensity of which we lift largely comes down to the adaptations we wish to occur from our training.

For the sake of this article we will talk about the intensity required for someone looking to tone up and build a little muscle.

For this i would recommend most training to be completed in the 8-12 repetition rep range per set. With some slightly lower than this (1-6 rep range).

Frequency – How often should we train each muscle group for optimal benefits?

A common mistake people fall into and one not optimal for the best results is training each muscle group individually on different days, I.E

Monday – Chest

Tuesday – Arms

Wednesday Chest and Arms

… you get the point.

The problem with this some muscle groups are potentially only trained once every 7 days (sometimes even less frequently). this is certainly not optimal for someone who wants to train 3-4 hours a week and get the best results possible from that time.

A more optimal way of using that amount of time would be to hit each muscle group 3/4 times a week using whole body sessions.

The bonuses being you achieve the same amount of volume if not more over the course of 7 days (giving you results quicker), less muscle soreness due to spreading the volume more equally and more calories burnt per session which can also help aid weightloss (Winner!)

Level 3 – Progression

 

A term we use a lot and one essential for anyone looking to continue to make progress over time is ‘progressive overload. Without implementing this within your programme you will fail to achieve the results you are working so hard for.

Progressive overload can be manipulated in different ways, it could be an increase in the number of reps performed at the same weight previously used, an increase in weight lifted on a particular exercise or an increase in the number of sets completed for an exercise.

Any of these methods will cause an increase in total volume, therefore leading to better results.

Which method of overload to be best used will be dependant on numerous factors such as time, lifestyle, training goals and phase of training etc..

Level 4 – Exercise selection

If your goal is just to tone up and build muscle a variety of exercises can be performed that will produce good results.

Exercise selection only really becomes more important for those competing in lifting based sports of for someone competing in bodybuilding.

My recommendation would be to pick exercises for each muscle group that you enjoy most and will therefore work harder when performing. It will also mean better adherence to your programme.

Level  5 -Rest periods

Rest periods is another variable touted by some to be super important to building more muscle and toning up. Research has been done that challenges this,de souza, T.p.J., et al.,  2010, found no significant difference in muscle cross sectional area when comparing rest intervals of 2 min to rest intervals as short as 30 secs.

My recommendation would be to rest as long as you require to recover enough to achieve the necessary intensity each working set.

The only benefit could be to save some time for those who’s training time is limited due to other lifestyle commitments.

Level 6 -Lifting tempo

The concept of controlling tempo (slowing down reps) has gotten a lot of attention because it is thought to be an important aspect of building muscle.
Typically, the reason tempo is emphasized is because of the belief that “time under tension” is a critical variable to maximizing muscle growth.
This is the least important part of our lifting and the other factors far outweigh the importance of worrying much about how fast or slow we are lifting.
Simply lift weights with good form at a controlled pace. Using lighter loads just to slow down a movement will mean less total load and therefore won’t produce the results you would like from your efforts.There’s no need to complicate your training any more than necessary.

To conclude,

  • Not all training is purposeful, in fact a lot of people could better use their 3-4 hours per week in the gym and start getting much better results for their time and efforts.
  • Proper, well organised Strength training is under-utilised and is something everyone can benefit from, no matter what their training goals.
  • Adherence and Volume, intensity and frequency of training are the most important training variables to consider.
  • Rest periods and Tempo aren’t that important if you’re simply looking to tone up, look and feel better.

So hopefully you can take some of this information and use it within your own training to accelerate your progress and achieve everything you want.

 

Week Commencing 6/08/17

Monday

Fortifit

Back Squat 5-5-3-3-3 /w Single Arm Push Press x6 EA

8 minute AMRAP 8 DB Step Ups EL 6 Pull-ups 12 Push Ups

 

WOD

EMOM x16

1- 30-50 Double Unders

2- 8-15 Pull-ups

3- 15/10 Cals

4- 5-10 HSPU

Strength and Conditioning

Back Squat x8 /w Half Kneeling Shoulder Press x10 (x4)

Pendlay Row x8 /w Plank Rocks x20  /w Reverse Flies x15 (x3)

Ab Roll Outs x6 /w Plank x45s (x3)

Capacity

30s on 30s off x10

Bike Ski Row

Team Fortitude Barbell

Snatch : Work up in doubles and hit a maximum double. No more than 2 attempts at top weight.

Clean + 2 Jerks: Work up to a heavy single

Snatch pull: 90%/2, (105%/2)x3

Bodybuilding + Abs 3×12

Tuesday

Fortifit

Every 30s x8 minutes 1 Clean @80-85%

EMOM x8 3 P/Press Start at 70%

WOD

21-15-9

Front Squats 50/35

TTB

*100m Med Ball Run between sets

Strength and Conditioning

RDL x8 /w Ring Row x12 (x4)

DB Floor Press x8 /w Push Ups x8 (x3)

Banded Crunches x12 /w Bent Hollow Hold x45w (x3)

Capacity

4RFT

15 Cals

20 Plate GTOH

15 Ball Slams

Wednesday

Fortifit

Mid-week madness

In Partners Perform the following:

10 minute AMRAP 200m Dball Carry 20 OHS 40/30 20 Bar hop Burpees

Rest 2 mins

9 minute AMRAP 20 Cals 20 Pull Ups 20 Thrusters 40’30

Rest 1 minute

AMRAP 8 100m Farmers Carry 30 Wall Balls 20 STOH 40/30

 

Strength and Conditioning

DB Push Press x8 into DB Front Squats x8  /w Banded Bridges x15 (x4)

Ring support Pull -ups x8 /w Lateral Raises x12 (x3)

Hanging Knee Raises x10 /w Bent Hollow Hold x30-45s (x3)

In a pair

Alt until 3 rounds are completed each

100m DBall Carry into 10 DBall squats

while partner performs max cals

 

Thursday

Fortifit

EMOM x12

Min 1 Floor Press x4

Min 2 6 Split Squats EL

8 Minute AMRAP 8 Bent Over Row 10 DB RDL’s 45s Bent hollow hold

WOD

10 Minute AMRAP

8 DB Power Cleans 12 DB STOH 16 Down ups

Strength and Conditioning

Back Squat x8 /w Single Arm DB strict Press x8 EA (x3)

DB RDL x8 /w Push Ups x8 (x4)

Plank rocks x20 /w Reverse Crunches x12 (x3)

Capacity

Partners

12 minutes

30 Cals

20 Inch worms

Team Fortitude Barbell

Snatch: 10 singles starting at 80% working up in weight if technique is sound

Clean + Jerk: 8 singles starting at 80% working up in weight if technique is sound

Clean pull : (105%/2)x3

Back squat: Work up to a top set of 3 reps,  pause in the hole of the first rep for 3 seconds. 90% 3×4 – no pause.

Friday

Fortifit

Front Squat 3×6 @70-80%

10 Minute AMRAP

8 TTB 12 DB Strict Press 16 tuck ups

WOD

Partners 16 minute AMRAP

20 Box Jump Overs 30 KBS 24/16 40 DB Snatches 25/17.5

Strength and Conditioning

Deadlift x8, /w Db Push Press x8 (x4)

DB walking lunges x 1L /w 100m Suitcase Carry EA (x3)

Ring Support Pull Ups x6 /w Tuck Ups x10 /w Walkouts x6 (x3)

Capacity 60s on 60s off Tyres Prowler Cals Tuck ups x4

 

Saturday

Team Fortitude Barbell

Hang Snatch from above the knee: (80-85%/1)x5

Hang Clean from above knee + jerk: (80-85%1+1)x5

Front squat: Work up to a top single,  pause in the hole for 3 seconds.

90% 3×2 no pause

Team WOD

As a Team of 3 For time:

120 Empty Bar Thrusters

600m run

90 Box Jumps 24/20

60 Cals

60 Down Ups

600m Farmers Carry

30 TTB

60 Cals

 

IS BREAKFAST THE MOST IMPORTANT MEAL OF THE DAY??

Is Breakfast the most important meal of the day??

A topic hotly debated and one i see mentioned a lot in regards to diet and weight loss is breakfast and its importance.

So is it as important as many people say it is?

Public health authorities commonly recommend breakfast consumption to reduce obesity. But how much strength is in this statement?

Will skipping breakfast have a negative impact on your weight loss??

Will skipping breakfast increase appetite leaving you hungrier throughout the day??

Will skipping breakfast affect your metabolism?

Here’s what the research says…

Dhurandhar et al (2014) states “A recommendation to eat or skip breakfast… contrary to widely espoused views, had no discernable effect on weight loss in free-living adults who were attempting to lose weight.”

Berkey, C S et al (2003) completed a 3 year long study on skipping breakfast and weight gain in young people. They found eating or skipping breakfast to not be a significant indicator of weight gain.

So Breakfast is not the most important meal of the day and skipping or eating Breakfast will have no added effect on overall weight loss so long as total calories consumed are less than the number of calories expended.

 

It all comes back down to that magical calorie deficit.

With regards to increased hunger and affects on metabolism, Betts et al, (2014)  found;

 ‘Contrary to popular belief, there was no metabolic adaptation to skipping breakfast (resting metabolic rate stable), with limited subsequent suppression of appetite.’

Meaning very little evidence was shown that skipping breakfast led to a greater appetite throughout the day.

So should we eat breakfast??

It all comes down to you as an individual.

Some people who have very busy early morning routines with kids etc may not find the time to prepare and eat a full breakfast and thats fine, some people simply cannot function in any capacity without eating breakfast, thats fine too!

If total calories remain in check throughout the day/week then eating of skipping breakfast is your choice.

Remember, it doesn’t need to be  complicated.

Find what works for you.