Client Shoutout!
Diane Progress.jpg

Diane wanted her face covered but truth is she should be bloody proud of her self. 

Since October she's worked incredibly hard, and most importantly she's been consistent.

Inches off her hips and waist...and a whopping 42lbs down!!!💪

Massive well done! 👏#transformation

Ben Hutton
Carbs Make you FAT!...Really?
donuts-2969490_1920.jpg

The low carb or Ketogenic diet, is one most of us have heard of, and have been led to believe it is the best way to lose weight, but why? It begins with the rumour that carbohydrates make you fat, which isn’t the reality at all.

So why do we think carbs make us fat? It’s nothing but simple association, the common ‘bad’ foods such as crisps, sweets, cakes, pizza, alcohol etc are all carbohydrate based, and it’s too much of these types of food that can lead to weight gain through a calorie excess.

The reality is that SOME high carbohydrate foods are high in refined sugar, and high in CALORIES, but not all of them. It isn’t carbohydrate that causes weight gain, it is an excess in calories. If for example you required 2000 calories per day to maintain your weight, this could be made up of steak and salad, or doughnuts, it would be irrelevant for weight loss/gain. Of course there would be health implications, but weight loss is a simple numbers game…

If your calories out (burned through living, moving and exercising) are more than your calories in (food and drink), you WILL lose weight/fat, and this is known as a calorie deficit.

Carbohydrates are our body’s main source of fuel, and the only source of fuel for the brain. A no or low carb diet will cause tiredness, muscle fatigue and lack of concentration, and wont be maintainable long term, which often leads to a ‘yo yo’ diet, and a quick re-gain of weight.

Low carb diets can be successful for weight loss, but this isn’t because you aren’t eating carbs, it is because the lack of carbs has caused a calorie deficit causing you to burn more calories than you’re consuming. Look at the government basic eat well guideline, and imagine removing the majority of it! Does that sound fun?

So what is the easiest and most maintainable thing we can do to lose weight? Just eat LESS, if you enjoy the types of food you eat, and don’t want to give up whole food groups, just reduce the quantity of food you’re eating.

You can lose weight eating ANY food…IF your calories are reduced, so think before you ban bread and pasta from the household, is it necessary and is it really something you WANT to do?

Ben Hutton @bnhfitness
Personal Trainer & Nutrition Coach

Ben Hutton
So you think you want a six pack?
abs-1146030_1920.jpg

OK, so you want decent abs? Join the club. Within the fitness industry, six pack abs are plastered all over magazine covers, social media and product packaging, giving us the impression its not so hard, right? I mean everyone appears to have one…

The truth is a small percentage of people are genetically very lucky, they store very little body fat and maintain a lean physique without too much effort. These are mostly the people you are seeing with six packs. Doesn’t sound like you? Me neither. That doesn’t mean its not possible, it just means you need to sacrifice a lot more in order to achieve it, and you need to ask yourself, is it worth it?

In order to achieve six pack abs, most of us will have to track calories daily, workout 5/6 times a week, including weights and cardio, and give up most of the things we enjoy, including alcohol, eating out and junk food. It may not sound too difficult, but is it really what you want and can you maintain it? My philosophy is about helping people set and achieve realistic goals through making small lifestyle changes, so they can enjoy a fitter and healthier body, without giving up the things they love.

As a teenager, I used to be like most guys starting out in the gym, I was lost in a sea of contradictory information and quick fix promises, and I genuinely believed I could achieve a six pack. I didn’t know at the time, how controlled my diet would need to be, as all the ‘Six pack in six week’ and ’30 day ab challenge’ articles didn’t really focus on the sacfrices…So that leads me to now, with the knowledge and understanding I have gained over the years, I am setting out to get a six pack. Why? So I can show you, the average person, how much I, another average person, has to give up to achieve it, and make you think, is it worth it?

We should be striving for a healthy body, and only ever aiming to improve ourselves, not aiming to compete with magazine and instagram fitness models.

If you want to follow my six pack journey and get more information regarding health, fitness and nutrition you can follow me on Facebook, Instagram and YouTube, search for BNH Fitness.

 

Ben Hutton
Personal Trainer
www.bnhfitness.co.uk

Ben Hutton
Cardiovascular Disease
IMG_9751.JPG

So today I followed this bus into town, and it shocked me. How can that be? Why is it so high? How do we educate people about this?

Cardiovascular disease (CVD) is a general term for conditions that affect the heart or blood vessels, and there are a few different types. One of the main types of CVD is coronary heart disease CHD, which is commonly caused by lifestyle choices. Main causes of CVD include high blood pressure, inactivity, smoking, high cholesterol, and being overweight or obese. There are also genetic factors that can lead to CVD and CHD, but this is a small proportion of cases compared to those caused by decisions we make.

We as humans all vary in size and shape, and require different amounts of energy to perform our daily tasks, however, we as a species have decided its ‘ok’ to consume a massive surplus of energy for no real reason.  For example, in England over 63% of people are overweight; it has become the norm to be overweight, even to the point where it has affected children. 1 in 5 children begin primary school overweight, by the time they leave, it is 1 in 3 and statistics show that as age we are more likely to become overweight or obese.

I’m not saying everyone should be chasing those summer abs, or running marathons, but by staying active and keeping an eye on your diet you WILL be healthier, you WILL live longer and you WILL feel better. Not to mention you’ll save the NHS millions…

CHD is mainly caused by high cholesterol, high blood pressure and inactivity, leading to artery blockages known as atherosclerosis. High cholesterol is caused by what we put into our body, it is a build up of low density lipoproteins which are associated with fatty foods. The good news is we also produce high density lipoproteins which can reverse the negative effects, but we need to reduce the amount of ‘bad’ fats in our diet (trans and saturated fats), and increase the ‘good’ fats, like those found in eggs, avocado and nuts.

You can also decrease the risk of CHD and CVD by increasing the amount you move, like I said you don’t need to be running marathons, but any activity is better than nothing. Exercise helps reduce blood pressure, reduce cholesterol and obviously helps reduce your weight, which will reduce the strain on your cardiovascular system.

Most people don’t even realise they are overweight, and an easy way to work it out is to calculate your BMI (Weight (kg)/(Height x Height) (m)) if your BMi is above 25, you are most likely over weight. I say ‘most likely’ as they are a FEW exceptions, e.g. extremely muscly people, but for the majority and for average people, the rule applies.

So what’s the point in writing or reading this? Maybe there isn’t one, maybe you don’t care, but chances are if you read this and you may realise the importance of taking care of your body, it isn’t about how you fit you are, how toned or how muscly, it’s about your general health and wellbeing.

Takeaway points:

  • Be honest with yourself, are you overweight? Do you need to make a change?     
  • Be mindful about what you are eating and how much of it
  • Move more, whether it be walking, running or going to the gym, it doesn’t matter
  • Exercise and nutrition is much more than ‘Fitness’, its based around HEALTH

Be smart. Stay Healthy. Live longer.

Ben Hutton
Personal Trainer

 

Ben Hutton
Weight Fluctuations
Scales.jpg

‘I’ve gained 2lbs overnight!?’

Last night I had a bit of a ‘cheat’, takeaway curry for dinner and a big helping of cinema popcorn with a few sweets. Most of the time my diet is pretty good, made up of high protein, whole foods, fruit, veg and plenty of water, but sometimes I like to treat myself.

This morning I weighed in and gained 2lbs from yesterday, and I’m guessing a lot of you have had this at some point. You have one bad meal, and suddenly all your hard work has disappeared overnight. So how can you have gained 2lbs so quickly?

1lb of body fat is roughly equivalent to 3,500 calories, so 2lbs is 7000calories. It is very unlikely you ate 7000 calories more than you should have, so don’t worry, its not all body fat. 1lb of water is equivalent to 450ml water, so 2lbs is just under 1 litre…

When you eat fast food, or takeaways, or just generally processed/packaged food, it is usually very high in salt. By increasing the level of salt in your body, your cells will draw in more water, and like I said it only takes 1litre of extra water for a 2lb weight gain. It takes time for your body to process food, liquid and excess salt, so the weight on the scales can be caused by a few things

1.     Excess salt/water retention
2.     Big meal still in your system
3.     Constipation (all water has been removed from waste to counteract the salt)
4.     Hormones (we’ll cover this another day)

So if you have had a bad meal and you see the scales jump up suddenly, firstly you shouldn’t worry, secondly you don’t need to weigh after you know you’ve over eaten. Weight yourself weekly, at the same time each week wearing the same thing, this way you can monitor long term changes, and if your weight isn’t moving then you need to adjust your diet/training plan.

Weighing yourself everyday is likely to give you the feeling that your diet isn’t working, because your seeing every little fluctuation throughout the week, and your weight can fluctuate by up to 5lbs per day!

Points to take away from this

1.     It’s ok to treat yourself occasionally
2.     The number on the scales isn’t everything
3.     Salty food will cause water retention and weight gain, it isn’t body fat
4.     Weigh yourself weekly, not daily

Thanks for reading. Good luck.

Ben Hutton
Personal Trainer

 

Ben Hutton
The Importance of Water
Water.jpg

It is no secret that most of the human body is made up of water, in fact, around 60% of an adults body is water.

The human body never stops functioning, if it did, you’d be dead, and the internal processes that occur require water. Your body will use around 2-2.5L per day, and this is why you’ll see recommendations to drink AT LEAST 2L water per day to replenish this. However, if you exercise, or have an active job, you will require more than this. A simple way to measure your hydration is look at your urine, it’s actually quite accurate. You should be looking for anything from clear to a pale straw colour, if you are seeing a dark yellow colour you ARE dehydrated.

So why is water so important?

Water is vital for a number of reasons regardless of any exercise or fitness goals, it is vital for general health. Water is essential for transportation around the body, to ensure efficient delivery of vitamins and minerals to body cells. It is also used for temperature regulation and lubrication of joints, which is very important if you do undertake any form of exercise. Water is also essential for the formation of blood and chemical reactions within cells, think anything that is liquid based within the body is mostly water, you wouldn’t get very far with solid blood would you?

It is quite possible, although unhealthy to survive a couple of weeks without food, however if you tried to survive without water, you would almost certainly die within a week.

It is so easy to overlook the importance of water, but the reality is, we CAN NOT function efficiently without it, with a lack of water you are likely to feel more lethargic and your skin and hair quality will begin to suffer. Although SOME other drinks do contribute to hydration, most fruit juices and fizzy drinks can actually have the opposite effect. If a drink contains more sugar than your current blood level (6g per 100ml) it will actually draw water out from your cells and have a dehydrating effect. This doesn’t mean fruit juice is as bad as fizzy drinks, decent juice has plenty of health benefits, it just simply isn’t a water substitute for hydration.

So why is water important?
·      Transportation – minerals, nutrients
·      Chemical reactions – all of them!! Brain function, energy production, digestion etc
·      Lubrication
·      Formation of blood

The best thing about drinking water, is it is extremely difficult to drink too much of it, excess will just be passed as urine, so drink it at every opportunity. The best way to absorb water is at room temperature, in small amounts periodically throughout the day, however, any water is better than no water!

Be smart. Stay Hydrated.

Thanks for Reading

Ben Hutton
Personal Trainer 

Ben Hutton