Obstacle Mud Runner - issue 6

HEALTH : WEIGHT signals to the brain. Increased protein intake is known to both increase levels of the appetite reducing hormones; GLP-1, peptide YY and cholecystokinin, whilst simultaneously decreasing the hunger hormone Ghrelin. The result; increased satiety and fewer cravings. Win-win. n High protein diets are also known to have a higher ‘Metabolic advantage’ to the tune of about 80- 100kcal per day, than those with a higher carb content. It may not sound a lot but when it comes to fat loss, every little helps. The Solution Increase the amount of protein in your diet to between 30-40% of your total daily calorie intake. Opt for lean sources of protein such as; Chicken, turkey, seafood, eggs, soy and beans. 4 You’re not lifting weights Despite being popularised in recent years, there seems to still be some misunderstanding surrounding resistance training, and its benefits for fat loss. It’s likely that when prepping for race season, you are focusing mainly on the trails and neglecting time under the bar. The truth is, that weight training is perhaps the most important tool you can use for fat loss. Those taking part in weight training just twice a week will benefit from; n An elevated number of calories burned post work- out for up to 36 hours n An increase in total lean muscle mass, resulting in a higher basal metabolic rate, therefore, increasing the number of calories you need to eat to maintain weight. n Improved hormonal environment, promoting growth of lean tissue. n Ability to define certain areas of the body once body fat is reduced. n A myriad of other health benefits not restricted to fat loss. A loss of sleep causes your body to produce more ghrelin, the hormone responsible for hunger It’s likely that when prepping for race season, you are focusing mainly on the trails and neglecting time under the bar A sad misrepresentation of weight training is that it will make women bulky. THIS DOES NOT HAPPEN. Women possess far too little testosterone to get bulky. This is even more unlikely when they maintain a calorie deficit. In fact, it’s pretty impossible! The only women that you see walking around looking ‘hench’ are those that have trained specifically to look that way…and that’s no easy feat! It requires a LOT of food, and a LOT of training. The solution Start simple. Learn to master the basic compound lifts like the squat, deadlift, horizontal and vertical press and a rowing variation. It’s well worth having a few sessions with a properly qualified personal trainer to become proficient at the basics. 5 You’re not sleeping enough If you’ve covered all of the points above, it may be a lack of shut eye that’s putting the brakes on your fat loss. Fat loss is often simplified into ‘move more eat less’, yet it seems that a lack of sleep can scupper even the best training plans. According to the Centers for Disease Control and Prevention around 35% of brits are sleep deprived. Scarily, roughly the same amount suffer from obesity. Whilst not getting 8 hours a night is unlikely to make you obese, there is no denying the likely connection between the two. Burning the candle at both ends causes your cortisol levels rise. Cortisol is the stress hormone that is frequently associated with fat gain. It is also known to activate reward centers in your brain that make you crave more food. At the same time, the loss of sleep causes your body to produce more ghrelin, the hormone responsible for hunger. Not a good mix. It gets worse. A chronic lack of sleep is known to reduce growth hormone release, (your natural source of fat burning and anti-ageing) and produce excess insulin resulting in fat being stored in all of the wrong places. Not great news for us night owls. 01732 452404 ForEliteAtheletes to FunRunners 29 continued...