@beachfitproject anti-catabolic marathon training week 2

Week two is beginning this week, after bedding in from week one last week.

This week now the cardio and exercise programme has been set will be more focused on diet, making sure that I’m taking in the right stuff to make the good stuff happen.

I’m increasing my carb intake to about 150g a day, which should still see me be able to perform the cardio for longer periods of time.

Last week consisted of 4 runs – 4 long slow distance runs (3 treadmill and one outside), soccer for 90 minutes on Friday and 3 hours of squash on Saturday Fartlek style on and off. With the three treadmill runs I also included some HIIT training at the end to completely deplete sugar stores.

Before all of the cardio sessions were done I did some heavy weights with reps only up to 8 to fail, and split body parts throughout the week.

Sunday I had as a rest day, and this morning I’m raring to go for another LSD run.

Have a great week.

@Beachfitproject – Anti-Catabolic Marathon Fitness Training Week 1 Day 1

Morning all,

Today is the first day of my anti-catabolic marathon fitness training.

What is anti-catabolic marathon training?

Quite simple: retaining as much muscle mass as possible whilst losing body fat from LSD training for marathon fitness.

LSD: Long slow distance is what marathon training is all about. LSD causes the body to go into a catabolic state as it eats away at muscle. My aim here is to increase my fitness to marathon level over 24 weeks, aiming to be able to run 26.2 miles by the end but being able to maintain muscle mass and decrease body fat levels to a minimum. Training will include running 6 times per week gradually increasing as the weeks go by. At the start of each session il aim to do a specific muscle group of 6-8 and 8-10 reps to fail which will deplete sugar stores, spark metabolism boost aiding towards fat loss but due to that rep range and heavier weights il aim to keep hold of muscle mass. Some days il just be training cardio, and will work out roughly 66% cardio and 33% weights per week until I find the perfect ratio. That means training Cardio 6 times per week and 3 specific weight training sessions per week.

Along with the LSD training for marathon fitness il also be dropping in HIIT sprints to boost metabolism levels an increase fitness in another direction.

The training plan shown is a beginners guide to marathon training from the virgin 2013 London marathon, all logos shown are copyright of there respected owners and have no affiliation to @beachfitproject.

This should be fun, il keep you all posted.

@beachfitproject
#bfp2

@beachfitproject final 2 weeks, nutrition from cheat day yesterday and an article on cover model abs and exercises

Yesterday was my last cheat day of the beachfitproject for this 8 week block.
It wasn’t as successful as hoped as I was a little reserved with what I eat but still managed to eat some cheat foods. I had a few scotch eggs, (mini savoury eggs), I had a chicken wrap, a doughnut. Then on the evening we bought two 14″ pizzas and some ice cream from Ben and jerries. Out of all that pizza I managed three slices before I was full and I managed about 5 tea spoons of ice cream. Overall it wasnt a bad day, and the reason behind it is simple:

1) a reward for the previous two weeks good effort of training and diet
2) To shock the body and a change from the norm, which will boost metabolism and barely even touch me

Il include pictures below of cheat day foods.

I’ve also included a cover model workout for abs below, enjoy:

Dan’s cover model abs workout

When I had my half-way photos done a few weeks back, the editor told me I need to work more on my abs in order to get the lower two to pop out. Up until that point, I hadn’t isolated my abs in training because I’d been hitting them in every workout. But in the last couple of weeks, my trainer Jamie Sawyer has added about 20 minutes of weighted abdominal exercises into my routine a couple of times a week.
For each exercise he told me to tense my abs as if I was being punched in the stomach. Then he said: “Forget about imagining – I’m actually going to punch you.” Jamie has trained David Haye, so he knows what he’s doing when it comes to dealing blows. As you can see from the picture, it bloody hurt. But it’s amazing the difference it makes when you lock up your transverse abdominis. Ab exercises hurt a lot more. Which hopefully means they’re working. I’m starting to feel the difference. Give these exercises a go, doing three sets of 10 reps with each.
Double crunch
Lie on your back with your knees tucked up to your chest. Hold a weight in your hands and place a weight on your shins. Take the weight held in your hand over your head while simultaneously extending your legs out so they hover a few inches above the floor. Keep your lower back pressed into the ground. Then forcefully contract your abs as if you are being punched, pull your knees back to your chest, and crunch your torso so the weight being held is now over your knees. That’s one rep.
Ab wheel
Keeping your lower back completely flat and rigid, roll an ab wheel out as far as possible. Once you roll as far as you can while maintaining the correct body position, tighten your abs and roll back to the start position. If you don’t have a wheel you can use dumb-bells or a bar-bell with weights on it.
Standing cable ab curl
Attach a rope to a high cable. Stand with your back to the cable, pushing your buttocks onto the cable bar, and pull the rope down over your shoulders so that your hands are gripping it to your pecs as if holding the straps of a rucksack. Tighten your abs as if you are about to be punched and curl your body down until your elbows touch your knees. Hold for two seconds and slowly roll back up one vertebrae at a time. (Like me, you may want to put a towel or airex pad between the cable bar and your buttocks as you will be hinging at this point.)
Kneeling cable ab curl
The same as the standing (above), except you must kneel facing the cable. Tighten the cable around your shoulders so your arms don’t take the full weight and tire before your abs do.
Russian twists
Sit on the floor with your knees bent and your feet flat on the floor. Grab a weight plate or dumb bell and recline back so that your body is angled about 45 degrees – the more you lean back, the harder it is. Keeping your lower body still and the weight out in front of you, twist your body to the right, taking the weight with you. Touch the weight down on the floor in line with your hip and then thrust the weight to the same position on the other side by twisting your body to the left. That’s one rep.
Swissball reverse crunch
Sit on a Swiss ball and walk down it so your lower back is supported by the curve of the ball. Have something solid behind you to hold on to. Lift your legs out straight and off the floor, keeping your body and the ball still, squeeze your abs, and pull your knees to your chest. Then, keeping your back still, extend your legs straight out without touching the floor. (To enhance this exercise place a dumbbell between your feet, but don’t go too heavy too soon!)
Serratus cable sit up
Attach two handles to a lower cable. Lie down with the handles behind your head and pick them up as if you were about to do a bench press. Keeping your arms in this position, tighten your abs as if about to be punched, explode up off the floor and as you move raise the handles above your head. Then slowly roll back down to the floor. Make sure your legs are straight and your heels stay on the floor.

http://www.menshealth.co.uk/blogs/dan-rookwood-cover-model/dan-rookwood-cover-model-training-blog-12

Week 5 day 3 +Technogym Arke Training and todays nutrition

Afternoon all.

Trained this morning with Russell again and we did shoulders. Started with some light dumbbell shoulder presses, followed by some sets to 8 rep failure followed by front raises, side raises and rotator cuff frontal exercises. We then hit the plate loaded shoulder press machine where we did an ascending pyramid on a shoulder press.
We finished off with a few light core exercises, including using the new technogym arke training medicine type balls.

I’ve just had lunch which consisted of two oven chicken breasts wrapped in ham, with chilli flake accompanied with a 2 egg omelette with chilli. (quite chilli orientated)

@beachfitproject #beachfitproject – twitter

Supplements pro on Facebook.

Enjoy the article today on the new technogym arke range.

Below is an article from technogym on the arke range and it’s uses:

technogym arke picture here
The American College of Sports Medicine (ACSM) has counted functional training among its projected top fitness trends for 2011.

Functional training has already proven to be a success because asit is based on natural movements, it allows users to gain an ease of movement never before experienced in everyday activities.

ARKE – train the best possible way
For you and your fitness staff, ARKE represents an innovative approach to Functional Training, based on new tools and a method designed and tested by the Technogym Scientific Center.
For your members, it represents a journey along the development of their posture, from childhood to adulthood, and to regaining genuine physical well-being.

The ARKE tools and method will help all your members, from beginners to experienced athletes, to explore their movement potential by training in a new, effective and mindful way and achieving visible results, day by day.

Four categories – endless possibilities
The ARKE tools are divided into four categories , each named after one of the four natural elements (Earth, Water, Fire and Air) and characterized by different shapes and colours according to intensity and mode of use. The line includes three innovative pieces of equipment (Pendulum, Twin Clubs and Water 8 Ball) to revolutionise your approach to Functional Training.
Products & solutions
ARKE, the new kit for functional training

Offer your clients complete functional trainingwith Arke, the new Technogym solution for functional training.

Optimising physical efficiency means training your coordination, stability, balance, flexibility, strength, speed, agility, responsiveness, and cardiovascular & respiratory capacity.
ARKE, the new approach to functional Ttraining, is based on a newly designed equipment kit and a method designed and guaranteed by the Technogym Scientific Center

Appeals all members
From beginners to advanced users, one-on-one or in small groups, ARKE is suitable for everyone because it’s a training method that allows complete freedom of movement and involves all physical components, giving the best results with the support of a personal trainer.

What’s new
ARKE is an equipment line divided into four categories, each identified by a colour and a name inspired by the four classical elements (air, earth, water, and fire), and is composed of traditional elements as well as a few that are unique of their kind. Here they are.

Water 8Ball is a tool consisting of two semi spheres joined together, and because it is filled with water it has an unstable mass that makes it very helpful in developing balance.

Pendulum consists of a shaft with holes located at different heights, to which a sphere is attached that serves as a weight. Thanks to the holes on the shaft, the sphere can be positioned at different heights, changing the resistance that the user must supply during movement.

Twin Club is a pair of clubs with a new fastening system that allows them to be used both together and separately. Combining the two clubs in different ways, the centre of gravity can be symmetrical or asymmetrical, achieving different training results.

Complete Range
The air category consists of equipment filled with air, making the equipment suitable for throwing and for performing exercises on an unstable surface. It includes the Wellness Ball, Medicine Balls and Air Ball.

The earth category consists of Balance Dome, Kettle Blocks, Stability Disc, Balance Pad, and Foam Roller; these are all products used for performing exercises on the ground or with supports.

The water category includes equipment filled with this element, which makes the weight of the water balls and the Water 8ball dynamic and therefore unstable.

The fire category includes Pendulum and Twin Club, both suitable for warming up and strength training.

http://www.technogym.com/gb/company/news-and-events/news/products-solutions/arke-the-new-kit-for-functional-training/10552

Week 5 day 2 progress: Benefits of a cheat day explained, and why it is good for Dieting and fat loss

Morning all.

Back in the gym this morning, cardio today though. Two days ago I had my bi-weekly cheat day, where basically I eat what I wanted (il explain the benefits of that further down this article). I had a pasta bowl with meat an jalapeños, which was fairly heavy on the calories and fat, loads of carbs and some protein (mainly from the meat). I had a chocolate milkshake, low in fat but quite high in calories as it was mainly carb based, and some protein. We then in the evening after work had a BBQ and I could have been a little worst then anticipated, I opted for the chicken off the BBQ (bbq’d breast fillets) and I also had a rump steak. Later on that evening i had 3 small pieces of pizza with the lads for the boxing and then had some Ben and jerrys apple pie ice cream (that was beautiful).

All in all it was a successful cheat day, and that has kicked in the motivation again and refuelled me which will kick me on for the next two weeks until the next cheat day.

Benefits of having a cheat day in a hard training and diet programme:
The theoretical benefits of cheat days are:

1) you’ve been working hard for the week or two weeks in my case, and you can put the diet and training aside for one day and enjoy your life, not letting exercise and diet rule you for one day
2) motivational goal factor. Gives you something to look forward to after hard bouts of training
3) some research shows that a cheat day can be beneficial to a fat loss programme (explained below)
4) kick starts motivation for the next solid hard block of exercise
5) good for your mind body and soul, and for you to relax and reward yourself.

Scientific evidence below:

1) Increased thyroid hormone output. When in a caloric deficit, underfed individuals produce less T3 and T4—both important thyroid hormones that play roles in the regulation of metabolic rate. A cheat day or strategic overfeed is used in part to increase these hormones.
2) Increased 24-Hour Energy Expenditure. A caloric surplus from a cheat day causes the body to upregulate basal metabolic rate (BMR). Some studies have shown an increase of 9% above baseline, and it’s hypothesized that more is possible.
Increased serum Leptin levels. The big one that most harp on. Leptin levels drop while in a caloric deficit (lasting as little as 72 hours), and a periodic bump in leptin coming from a cheat day has several benefits including increased thyroid output, increased energy expenditure and BMR, and overall increased thermogenesis.

The above was taken from: scientific evidence above

More below about cheat days:

Physiologically, cheats can offer many benefits. If you have been dieting pretty hardcore, it’s likely that you have low muscle glycogen levels. Along with this often comes a sluggish feeling during your workouts and less than optimal strength.

Glycogen:
Glycogen is a polysaccharide of glucose (Glc) which functions as the secondary short term energy storage in animal cells. It is made primarily by the liver and the muscles, but can also be made by the brain and stomach.

You may also find that you are fatiguing faster than normal and are not able to keep up with your previous performance.

A cheat meal or day, since it often means an excess of calories and carbohydrates taken in, will serve to replenish some of these stores, which will help give you more energy and train harder at your next workouts.

Click Image To Enlarge.
Cheats Can Offer Many Benefits.
Along with decreased muscle glycogen that goes with dieting, there is also a slowing of the metabolism effect. The body senses starvation and tries to lower the amount of energy it needs to continue to function on a daily basis.

This means you will be burning less calories just sitting there than if you hadn’t been dieting, which makes weight loss even harder.

above taken from:

Hope you enjoy a cheat day too.

Don’t forget to add me on twitter: @beachfitproject

Facebook: Supplements Pro

Carb Cycling week 4 day 4 with pictures, and optimum nutrition casein protein review + Benefits

Evening all.

Today’s another carb re-feed day.
The weathers beautiful and yet I remain dedicated to the cause and went to the gym tonight after a course inside most of the day. Pretty useful though.

Tonight I trained heart rate sprints again but this time I could not do active recovery sprints in form of the hurricane training as the instructor that was on shift does not like a barbell to be behind a treadmill, although they were empty but still I can see his point from a health and safety point.
So I upped the pace on the sprints and added an incline to a gradient of 3% which seemed to tire me out a little, of course I was sweating like a hamster in morocco but once again the respiratory gains in breathing after the exercise are second to none.

I’ve tried to intake carbs on a steady basis throughout the day and in the opposite direction limit the fats. I trie to add a little protein to each meal on a carb day, but obviously tonight when I had pasta the only protein that was present was either the dust in the air or a little pepper. So I’m going to wait and take in a casein slow release shake before bed, and below this article il list the benefits of a casein protein, and a good recommendation which I tried the other day courtesy of Optimum Nutrition (a massive 24g of protein per serving)

As a reward for this 8 week beachfitproject I’ve just booked a week to Gran Canaria, which il be enjoying at the end of June.

The casein I tried was a sachet of Optimum Nutrition Vanilla Casein. Wow, it was gorgeous. Was superb mixed with 300ml of water, no bits, just a cracking honest great tasting shake from Optimum. I’d definitely recommend it and will be recommending to the lads in the gym where I work. Is super as well if you have a sweet tooth, thick and creamy!
Here’s the article on Casein Protein, taken from live strong; which most of you will know associated Lance Armstrong – and what a hero that guy is!

Protein has been shown to improve weight management, muscle growth, immune function and exercise recovery. It is derived from a variety of different food sources including; rice, egg, milk, pea and soy. Casein protein is the predominant protein found in milk. It makes up about 80% of the protein in cow’s milk, while the remaining 20% of protein in milk comes from whey. Casein protein is extracted from the milk through ultra filtration, without the use of chemicals. The key benefits of casein protein are that it is slow-digesting, has an excellent amino acid profile and enhances muscle growth.

SLOW DIGESTING PROTEIN
Casein protein is a slow-digesting protein that forms a gel in the gut. Amino acids are then steadily released into the blood stream over the course of time. Unlike whey protein that peaks absorption in forty minutes, casein protein takes 3-4 hours to reach peak levels in blood amino acids and protein synthesis. The body can continue to absorb casein protein for up to seven hours.

MUSCLE GROWTH
According to Slooten, muscle growth is dependent on the balance between protein synthesis and protein breakdown. The goal is to increase protein synthesis and decrease protein breakdown. Casein protein is considered to be a muscle-sparing protein. Since casein protein slowly enters the blood stream, it has very little impact on protein synthesis, but it has a powerful effect on reducing protein breakdown.

USING CASEIN PROTEIN
To take advantage of casein proteins effectively, you need to use them at the optimal times of day. Casein protein is the best and only protein to take before going to sleep. Since casein breaks down steadily over time, it will continue to allow the body to absorb muscle-sparing protein throughout the night.

Casein protein may also be used if you are going to go without food for more than three hours or are using a protein shake as a meal replacement. Ideally, a 50/50 blend of whey and casein is your best choice as a meal replacement. This blend will give you a quick shot of protein and a sustained release of protein to carry you until the next meal.

REFERENCES
“Men’s Total Fitness;” Casein Protein: The Slow Digesting Protein; Travis Slooten, 2008
“Precision Nutrition” All About Protein Powers; Dr. John Berardi, 2007
Article reviewed by MER Last updated on: May 3, 2011

Article above was taken from:
live strong casein protein article

Optimum nutrition casein protein Image taken from above website

Week 4 day 2 Diet Summary with Pictures

Evening all,

This morning I trained with Russell, and trained chest. The majority of sets aimed for 8-12 rep failures, and trained quite hard and intense for a good hour solid.

Today’s diet has been fairly accurate again. Aiming for the majority of energy source coming from protein and fats you can see the calorific breakdown of what I eat today.

If you want to know more specifically what I eat today including protein intake from isolate whey, find me at @beachfitproject
on twitter for more info

Il also be adding photos from
Body power 2012 in the next few days

Diet myths and Body Power 2012

Looking forward to body power 2012 at the NEC this weekend, should be a very cool event and il be taking lots of snaps and hopefully getting some pictures with some big names and stars.

Who is going? Tweet me at @beachfitproject

Today I’m on the third day of the carb-cycle and tomorrow is the re-feed day.

This morning I trained chest at the gym with Russell again. I then went to teach an easyline air based resistance circuit to a few older people, which I got involved with and also worked up a little sweat!

Training is going well at the moment and so is the diet.

Have a read below:

I went online and looked up articles on what a typical RD eats on a daily basis. Here are some of the results I found:

Breakfast: 1 cup black coffee, 2 cups Bran Flakes OR 1-2 slices whole wheat toast with 2 tablespoons peanut butter, 1 cup skim milk?

Snack: Blueberry non-fat yogurt?

Lunch: 2 cups carrots or raw veggies or salad with ½ cup 2% cottage cheese OR 1/4 cup hummus OR 2 tablespoons dressing (or, sometimes a small sandwich). 1 cup fresh fruit (strawberries/grapes/orange/melon)?and 3 tablespoons nuts (peanuts or almonds) or?Triscuits or Granola Bar.

Snack: Apple?

Dinner: Broccoli with cheese, fish or poultry (no red meat), salad, whole wheat dinner roll or brown rice, diet soda. Microwaved frozen veggies in a Ziploc steam bag.
Night Snack (some days): Varies. Light ice cream, fudgesicles, yogurt, nectarines, clementines, graham cracker goldfish, flavored seltzer.

If the average American follows this meal plan, they can expect the following:

-Body composition of 25-30% body fat
-Inability to build muscle tissue
-Poor energy levels
-Poor sleep
-Hunger and cravings between meals
-Impaired detoxification pathways

This diet is excessively high in processed foods, carbohydrates and sugar, and totally deficient in protein, quality fats, fiber, and antioxidants. So even though it’s not fast food, eating this way long-term will leave you just as malnourished and unhealthy. Let’s take a good look at four simple ways to make over this meal plan and improve the health of our people.

1. Quit cold cereals and starch-heavy breakfasts. Charles Poliquin is king of the meat and nuts breakfast, and for good reason: it works. Eating protein and nuts at breakfast gradually increases the body’s energy levels and mental focus by raising neurotransmitters throughout the morning. Adding quality fats like raw nuts provide trace minerals that help stabilize blood sugar. Balanced blood sugar means sustained energy all day long—without the dreaded 3pm crash or nighttime cravings. It’s not only adults who benefit from this; children who eat this way will enjoy improved cognitive benefits and live (relatively) tantrum-free. Rotate your proteins and nuts to avoid potential food sensitivities down the road and keep life more interesting.

2. Eat protein throughout the day to support adrenal function and detoxify the body. The detoxification pathways in the liver are based on a two-phase system that requires amino acids to work. Phase I requires glutathione, N-acetylcysteine to function; Phase II requires glutathione, glycine, glutamine, methionine, taurine, glutamic acid, and aspartic acid. Inadequate levels of these amino acids from dietary protein means decreased liver function and detoxification. Detoxification is essential for hormonal regulation, deep sleep, balanced biochemistry and digestive wellness.

3. Do not use a microwave and never heat foods in plastic containers. Microwaving is a controversial topic. A 2010 study showed that microwaved vegetables retained more phenolic compounds than boiled vegetables, because nutrients were leached out of the water they were cooked in. On the flip side, a 2007 study in the Journal of Food Science showed that microwave heating induced acrylamide formation- a carcinogenic compound that can damage the nervous system. Adding water can greatly accelerate the loss of nutrients when cooking any food, so methods like steaming or low-heat sautéing will enable vegetables to retain their antioxidant status.
When cooking foods, use a chemically inert container like stainless steel, enamel-coated cast iron, glass, or clay pots. Plastic containers, especially when heated, leach harmful Bisphenol-A—a hormonal disruptor that mimics the effects of estrogen and gets stored in fat cells.

4. Eat dark green leafy vegetables every day. I hail to kale at least three times per week because it is one of the mostly nutritiously verdant vegetables you can eat. Kale is alkalizing in the body, and facilitates the liver’s ability to eliminate environmental toxins. You can enjoy kale two simple ways:

Kale chips- Tear one head of kale leaves into small, bite-size pieces. Toss with 1 tablespoon olive oil and 1 tablespoon balsamic vinegar. Spread on a cookie sheet and bake at 350 degrees F for 20 minutes.

Kale smoothies- In a Vitamix, toss in ½ head of kale, 1 cup almond milk and ½ cup water, 1 tablespoon cocoa powder, 1 scoop chocolate whey protein, and ½ cup fresh blueberries. Blend on high for 10 seconds.

References

Yuan Y, Chen F, Zhao GH, Liu J, Zhang HX, Hu XS. A comparative study of acrylamide formation induced by microwave and conventional heating methods. J Food Sci 2007 May;72(4):C212-6.

The key to fat loss – benefits of a cheat day when dieting

Afternoon all,

Last night we went Out for a friends birthday, and it was also my bi-weekly cheat day where I had a reward day which normally consists of whatever I want to eat. We went for a meal with the family upon which I had a 16oz rump steak and a few beers! Was thoroughly enjoyable and makes all the hard training and dieting feel good to have a cheat day once every two weeks.

Lean Rump steak cuts is an ideal solution ideal for bodybuilders who are trying to pack on some serious beef (excuse the pun).
NUTRIENTS: A 4-ounce (weighed raw) lean rump steak has 138 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fibre.

Rump steak tends to be a little fatty in comparison to some cuts like fillet steak and sirloin, but the fat that sits on the outside (usually) can be trimmed off.

Today is a high protein day again and low carbs (up to 100g) and this is day two before the re-feed Tuesday.
Today so far I’ve had a protein shake for breakfast, and some apple slices, and shortly I’ve got some fine cut butcher burgers courtesy of Sainsburys which il have either a 3 egg chilli omelette with or scrambled egg. Later on I’ve got venison steaks courtesy of Highland Game, Scotland.

With having a few beers last night i compensated not eating anything particularly “too bad” through out the day. Even though it’s a cheat day, I don’t go wild as I find it makes me feel sluggish, and I don’t enjoy it. However you may it gives you enough energy an drive to continue the training and diet for another 2 weeks before I have another cheat day as a reward.

I’ve just read this article and took this quote from it:

“That’s why using a weekly cheat day gives you a huge psychological benefit, to go along with the “internal” metabolism-boosting benefits.

Not only does a cheat day promote rapid fat burning through a series of hormonal effects, but it allows you to enjoy your favorite foods and look forward to indulging in them once a week. I think this is HUGE for most normal people who don’t have the discipline of a world class bodybuilder”

article above

Il begin to post pictures next week of my progress.

Enjoy your day.
Tom

Carbohydrate re-load Friday (carbocyde)

Today was re-feed day and boy did I need that!

My energy levels were at the lowest point of the cycle and it felt at times
The only thing keeping me going were the grenade thermogenics and coffee.

Today for carbs I’ve had bran flakes (still no porridge), 225g of rice, half a sweet potato, 2 bagels. This along with some semi skimmed milk and a few others mainly containing carbohydrate should see me well for the next three days.

The importance of this re-feed is to spike my insulin levels again, but not enough for me to store the carb intake as fat, but enough for me to burn over the the next three days maintaining energy levels whilst trying to keep metabolism levels high.

There are ways you can naturally increase your metabolism. For me one of the best ways is high intensity exercise eg: hard heart rate springs or resistance training at a lower rep range to failure: heavy weights.

Twitter me at @beachfitproject

Any questions feel free to message me. Enjoy.