Want personalized advice on Nutrition?


Over the past 12 years I have worked in the Health and Fitness Industry as a Personal Trainer, Nutritionist, Group Exercise Instructor and International Health Club Manager in India, Philippines, Australia and New Zealand, I have had the pleasure of providing lifestyle and nutrition coaching to over 1000 people. From Sports People and Body Builders, to people that just want to get in better shape and enjoy the benefits of improved health.

As I travel from place to place and meet more and more people in need of help with their nutrition and general health, it has become increasingly harder to keep in touch with everyone.

As a result, I have developed a system to provide my clients advice and update their meal plans from anywhere in the world!

          View Your Meal Plans

So I developed www.TheOnlineNutritionist.net!

Each client gets their own online website where they can view their meal plans, input their exercise activity, search over 850 recipes and print their shopping list in just a few clicks of their mouse!

I encourage you to check it out.

Let me know what you think and if I can be of any help, just drop me a line at matt@theonlinenutritionist.net

Your in Health,

Matt, The Online Nutritionist

 

 

 

 

OK, it’s been a while…


Well, it’s been a couple of months since my last post and there is a reason…

I have been finishing off a new business that I have been developing and will be launched next month.

So, here it is! http://www.bestfitholidays.com

It’s a all inclusive weight loss/fitness holiday based in the beautiful island of Cebu, Philippines.

My commitment to guests that visit the Best Fit Holiday Resort is that:

They will return home from their holiday completely empowered to take charge of their health. They will be fitter, stronger and many pounds lighter.

 

Burn calories whilst having fun, soaking up sun and seeing the beautiful sights of the Philippines. We provide a great balance of holiday experiences, education and vigorous exercise. You will enjoy waterfall walks, island hopping, jogging though rice patties and various workouts such as, boxing, team challenges, yoga, pilates, aqua aerobics in the resort pool and various circuit training sessions on the beach.
We will equip guests with the skills they need to work out their own meal plans and exercise programs, based on their ever changing body shape, fitness levels and goals.
Our trainers will motivate, coach and push guests to their limits, to accelerate weight loss and increase their fitness levels quickly, safely and effectively.
Through daily group and one on one coaching sessions, guests will learn the many reasons why we often struggle with our weight. We will teach them how their body works and how to take control of the environment they will return home to and tackle emotional issues that can contribute to poor health and weight gain.
By the end of the holiday, guests will notice a significant increase in strength, fitness, stamina, energy levels and flexibility.
Guests will leave with a full set of course notes and will also be emailed all the tools they  will need to continue to keep up the good work at home.
We are not a detox or fasting resort. Guests will dine on delicious healthy meals of fresh organic foods, seafoods and local cuisines, five times a day. Each meal is exactly what their body needs to stay fueled up to maximize work outs and weight loss. We will also show guests how to prepare these tasty dishes at home!
When the workouts and activities are done, guests are free to relax and enjoy the beautiful resort.
Please see the website and let me know your thoughts!

All the best,
Matt

Cardio then Weights, Or Weights then Cardio?


We are all pressed for time and want to make sure that the minutes spent in the gym are as effective as they can be and provide us with the best results for the time spent.

I often get asked what is best for losing fat? Cardio then Weights or Weights then Cardio?ImageImage

If you get the answer correct, you can hugely increase the effectiveness of your workout. So here is the answer and why.

Weights first, then Cardio

Why?

Your body can not burn fat until it has burned 80% of your glycogen stores. (Carbohydrates broken down into blood sugars, stored in your blood, liver and muscles). So use your glycogen stores for your more explosive exercises such as your weights routine. By the end of an intense 45 minute weights workout, you are likely to have burned a large amount of your glycogen store. When you do cardio after, you are much more likely to be using fat as a fuel source.

Also, doing extensive amounts of cardio before your weights routine, will make you weak when you need to be at your strongest.

I do recommend however to do a 5 minute warm up on a relevant piece of cardio. If you are doing upper body, then use a cross trainer using your arms, or a grinder. For Legs, a light jog or stationary bike is suitable.

I prefer to work out in the morning when my stomach and blood sugars are low. A serving of low carb protein shake with a scoop of creatine and glutamine 45 mins before your workout is advisable for optimum results.

Look out for my next post about Weights Vs Cardio for weight loss. Which is better and why?

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The best return on investment is time spent on YOUR health


The old saying, “You get out what you put in” is a great little motto to remember when striving to achieve anything you value in life.

If you are serious about learning another language, you can not practice 5 minutes a day and expect to be fluent in three months. Same goes with your health and fitness. Spend five minutes a day, and not much will change.

The great thing about investing time in your health and fitness is the return. Invest 45 minutes a day, three days a week and reduce your chances of getting heart disease or cancer by over 40%, sleep better, have more energy, reduce stress, lose body fat, reduce your resting heart rate and live longer..

Invest 45 minutes a day, five days a week and 30-45 minutes in the evening to prepare a healthy dinner and some well balanced meals for the following day and all of the above PLUS the body you have always wanted is available to you.

I do not know of any other investment of ones time that gives a return that has so many benefits.

Here are a few steps towards achieving your health goals.

Step one. Decide WHY?

You need to ponder the reasons why investing time and effort in your health and fitness is important to you? Is it to lose weight so that you can live longer and have much better quality time with your children and family? Is it to become fit enough to travel the world and see it’s many beautiful sights? Is it to get off blood pressure medication or manage diabetes so that you live longer and have a much better quality of life? Or do you just want a body that is smoking hot to attract the opposite sex? What ever it is, it has to be important to you and most importantly, have meaning and purpose.

Step two. Know clearly what your goal is.

Then visualize yourself in vivid colorful images of how you would like to look and how life will be different once you have acheived this goal. I usually do this last thing at night before I sleep and first thing in the morning. Your subconscious mind does not know the difference between what is real and what is not. If you can go there in the mind, you can go there in the body.

Step three. Make YOUR health a priority.

Understand that without it, you are nothing. With bad health, you are restricted and burdened. Not only does bad health and chronic disease effect you, but it also  effects your family and loved ones that care for you.

Your health must become number one priority in your life. Yes it may take some of your time, but I guarantee the time you spend, will bring ease and grace to every other area of your life. Life is to be enjoyed!

Step four. Plan it.

Get advice on what you need to eat and how much exercise you need to do to achieve your goal and then follow it. The old 80/20 rule applies here. Be good and stick to the plan 80% of the time and give yourself 20% leeway.

Step five. START!

In my next post, I will share more about my routine and diet. I exercise around 1.5hrs a day and spend about 40 minutes in the evening preparing all my meals. It really doesn’t take that long to cook healthy and delicious foods.

Here is a pic of today’s meals. Along with two protein shakes, this makes up 2400 calories, 240g protein, 240g Carbs and about 54g Fat.

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Healthy food does not have to be boring!


A healthy and delicious take on a popular dessert, the Banana Split.

Paired with a low carb protein shake, this makes a perfect morning or afternoon tea snack and is so easy to prepare!

Although this may be a more typical dessert, I would not recommend eating 24g of carbs at night after dinner.

  1. Cut one med – large banana length ways and place in a frying pan on full heat with 1/2 tsp of low fat butter per banana half. Make sure the banana gets covered from end to end with butter.
  2. After about 30 – 45 second, turn the banana over and drizzle over 1/2 tsp of honey.
  3. 30 second later, turn the banana once more for 15 seconds until the honey has caramelized and remove.
  4. Place in a small plate and serve with 100g of full fat yoghurt and mixed berries.
  5. Serve with a freshly shaken and chilled low carb protein shake. (Blend with mixed berries if possible)

It’s that easy!

The breakdown:

  • 284 Calories
  • 24g Carbohydrates 212
  • 8g Fat
  • 29g Protein

Enjoy!

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Healthy Seafood Mornay


This is a super delicious meal that only takes 30 mins to throw together and can feed a family of five.

Each serving contains 6.2g fat, 25.5g protein, 45.5g carbs and only 292 cals! Ideal for a healthy lunch.

Ingredients:

  • 300g White Fish (I use frozen Basa Fillets)
  • 300g Shelled Prawns
  • 300g Potato (Approx 2 x med sized)
  • 200g Sweet Potato (Approx 1 small)
  • 2 cups of Cauliflower (Cut small)
  • 1 Cup Broccoli (Cut Small)
  • 1 Large Onion diced small
  • 2 Spring Onions finely chopped
  • 20g Low Fat Butter or Canola or Sunflower Butter
  • 20g White Plain Flour
  • 300ml Full Fat Milk (Mix in 100mls cold water)
  • ½ cup Boiled Long Grain White or Brown Rice

Method:

  1. Peel and cut two medium white potatoes and one small sweet potato into 1cm cubes.
  2. Place in a pot with 2 cups of cauliflower and 1 cup of broccoli cut small. Boil for 7-10 minutes so that the pieces are cooked but still firm.
  3. Melt 20g of low fat butter on a low heat. Sift in the flour and quickly mix to a paste. Start adding the milk/water and gradually mix into the paste until all the milk and water are combined. Add about 75mls at a time and only add more once the lumps are evened out. Using a wok with rounded sides and a curved wooden spoon is best
  4. Cut one med size brown onion into small pieces and add to the sauce.
  5. Add ½ tsp salt and pepper to taste.
  6. Mix in the white fish ( cut into 3cm cubes) and the shelled prawns.
  7. Drain the boiled veges and add to the sauce. Cook through until the fish flesh turns from pinky white to white.  Approx 15 minutes.
  8. Stir in two stems of finely cut spring onions. Simmer for 3 minutes.
  9. Place 1/5th of the mix on top of ½ cup boiled long grain white or brown rice.

Enjoy!

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Merry Christmas!


It’s that time of year again!

Christmas day is a special day of giving and sharing with family and friends.

We all love the feeling of giving and receiving presents, but it is the the act of sitting around the dinner table with your nearest and dearest and sharing food, memories and laughter that we will remember for many years to come.

Food brings people together and the experience is heightened when enjoyable foods are consumed .

Christmas day is one of those days where I believe diets should be completely off the menu and you should be able to treat yourself to what ever your heart and stomach desires! Enjoy an extra serving of Turkey and roast potatoes, have a drink… or two and enjoy the experience with family and friends.

But remember, “The Diet Starts Monday!”

I wish you and your family a very merry Christmas and a happy and safe new year!

Work out how many calories you are burning, just like a nutritionist!


Our energy output is a determined by two things.

  1. The calories burned from normal bodily function (Basal metabolic rate or BMR) such as breathing, organ function and digesting food.
  2. Additional natural movement such as moving limbs and walking throughout the course of the day and any additional exercise.

Working out your BMR

BMR is dependent on the individuals body weight and can be roughly calculated by multiplying your lean body mass in pounds by 14. (There are 2.2lbs per kilo).

You will need to measure your body fat levels with a trainer at your gym. Once you know your body fat, work out your lean mass. Your lean mass is made up of Muscle, bone, ligaments, tendons and water. We sometimes refer to this as your “active mass” as this is the mass that has calorie burning capabilities, unlike fat mass.

Eg. A person at 200lb with 20% body fat leaves 160lbs lean mass. 160lbs x 14 = 2240 calories. 14 always stays as a constant.This number is your BMR, or the amount of calories you burn per day in a sedentary state.

You can print this screen and record this number below.

My BMR is: ________ Calories per day

Then you need to add additional exercise to find out how many calories you approximately expend on a daily basis.

Count how many minutes of exercise you are doing on a daily basis and at what intensity. Eg. 60 minutes at 80% intensity. 60 x 0.8 = 48 active minutes at 100% intensity.

Regardless of what exercise, you can roughly gauge the intensity by how high your average heart rate is during the exercise is. Take 220, minus your age and that is your maximum, or 100% intensity. Eg. I am 32yo. My 100% intensity is 188 heart beats per minute. 80% of 188 would be 150.4 beats per minute.

To put it simply, when I do weights, I keep my rest periods to about one minute. My intensity is about 75%. When I do a spin cycle class, I average about 85%. If I am doing sprints or fast paced running, I can get up to about 90%.

Count your active minutes per day for a week.

Monday:       ________Mins at _____% intensity = _______ active mins

Tuesday:      ________Mins at _____% intensity = _______ active mins

Wednesday: ________Mins at_____% intensity = _______ active mins

Thursday:    ________ Mins at _____% intensity = _______ active mins

Friday:         ________Mins at _____% intensity = _______ active mins

Saturday:     ________Mins at _____% intensity = _______ active mins

Sunday:       ________Mins at _____% intensity = _______ active mins

TOTAL                                                                     _______ active mins

Take your total number of active minutes and divide the number by 60. =_______

Then add this number to 14.  14 + _____ = _____  Eg. 14 + 3.7 = 17.7

Now take that number and multiple it by your total lean mass in pounds. Eg. 180lbs lean mass X 17.7 = 2832 calories burned on average per day. Some days may be higher and some days less, but this will be very close and will give you a good idea of how many calories to consume each day.

(New number)_____ x _____lbs lean mass

My Daily Energy Output is _____ calories

For dieters that want to lose fat weight, subtract 500 to 1000 calories off your daily expenditure and consume that amount of calories.

For some smaller people, you may find that this level of calories is too low. Even for the smallest dieter, it is important to never consume any less than 1200 calories for a woman and no less than 1800 calories for a male for any sustained period of time.

I know there are a lot of calculations! If you have any questions, just let me know!

If you can master the above, you will now be able to work out how many calories you are burning, just like a nutritionist!

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The only way to lose weight!


Move More, Eat Less.

As obvious as it sounds, this really is the only way any diet will work. From the Atkins Diet to the South Beach Diet, Diets will only work if the dieter consumes less calories than they expend, with one exception.

While it is true that weight loss can only occur when we expend more calories than what we ingest, if we eat too little and make the gap between energy intake (food) and energy output (exercise) too large, things can go terribly wrong. For instance, put Lance Armstrong on a daily calorie intake of 2000, when on an average training day he would burn more than 13000 calories and before long, he would be sick as a dog and in a state of anorexia.

One of the most common complaints I would hear from my over 100kg clients, was that they would eat very little and exercise regularly but still gain weight. If the gap between energy out vs energy in is more than around 1000 calories a day, the result can often mean that the body goes into a state of starvation and holds on to as much fat weight as possible.  This is why very low calorie diets do not work and are never sustainable.

Why would your body want to let go of body fat stores when instinctively your brain is sending messages to the body that there is a severe lack of food and therefore must hold onto as much fat as possible to stay alive for as long as possible? When the mind perceives a lack of food, it automatically tells the body the best way to survive and fires into action. In instances of continued famine, (eating 1000 less calories than the energy we expend in a given day) the body reacts by storing fat. Fat, having the highest energy content at 9 calories per gram, is stored as adipose (fat) tissue on the body and supplies the body with over double the useable energy than that of carbohydrates and proteins. Proteins and carbohydrates offer only 4 calories per gram. Remember, we are generically wired for survival.

Food energy is measured in calories. Every food has a different calorific value. A gram of lettuce has about 0.16 calories, whereas a gram of avocado has around 8 times as much with 1.26 calories. The scientific measurement of a calorie is the energy needed to increase the temperature of 1 gram of water by 1 °C. Slightly technical, but pretty much meaning that the higher the calorie value of a particular food, the longer it takes your body to burn it off, making it a more sustainable source of fuel. Or on the positive side, the more energy available, the more energy we have available to perform exercise or daily tasks.

When we consume less calories than we expend over a sustained period of time, we experience weight loss. The energy required to burn one kilo of fat, is 7000 calories. Therefore, if you consume 500 less calories than what you expend every day for seven days, you will have created a deficit of 3500 calories. So, in theory, you should have burned ½ kilo of fat in one week. This is the case, unless the dieter gets too carried away and the gap between input and output becomes more than 1000 calories.

Do not make the mistake of thinking less is more. Eat less and move more, but you need to figure out how many calories you are eating and how many calories you are burning so you can maintain a healthy balance.A healthy deficit is around 500 calories a day. For 100kg plus people that are exercising, up to 1000 is possible but no higher.

I will cover more on how to figure out your energy output and input in the following posts.

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