Sleep. Are you getting enough?! Sleep has a big effect on appetite, growth and recovery. You could have your nutrtion and exercise spot on but may still find losing Fat hard if you are not getting enough sleep…
Recent research suggests that The “anabolic window” for consuming Protein is at least 24 hours and states that consuming a protein shake right after your workout might not make much difference assuming your total protein intake throughout the day is adequate.
However its not going to do any harm and if it fits your routine then no reason to stop doing it. Just no need to freak out if you forget to take your shake to the gym!
Here in the MH-PersonalTraining kitchen we just made and ate Sausage Stuffed Peppers and they went down a treat! Really recommend the Fitter Food recipe book for anyone looking for healthy real food recipes that are natural and nutrient dense with the use of lots of herbs and spices!
Looking for a quick workout to boost that metabolism and burn fat? This tabata one took 13 minutes. 3 exercises, 8 sets on each exercise of 20 seconds HARD WORK and 10 seconds REST. My weapons of choice were rower, spin bike and battle rope but you can substitute for anything else eg burpees or treadmill.
If you are looking for an alternative to rice have a go at making Cauliflower Rice, healthy and tastes good. This is the latest dish from the mh-personaltraining kitchen, Thai Chicken and Cauliflower Spring Onion Rice, I marinated the chicken with Chinese Five Spice, Garlic, Spring Onions, fresh Ginger and Coconut Oil. Tasted good if i do say so myself!
If you are looking for a bodyweight workout you can do at home and in under 10 minutes, here is my 12 days of Fitness workout, which went down well in the Circuit Class last night! : )
1 x Burpee
2 x Squat Thrusts
3 x Squats
4 x Press Ups
5 x Star Jumps
6 x Mountain Climbers
7 x High Knees
8 x Pelvic Bridge
9 x Shoulder Taps (in elevated Plank position)
10 x Alternate Lunges
11 x Heel Taps
12 x Ab Curls
So you start at 1 Burpee, then 2 Squat Thrusts/1 Burpee, then 3 squats/2 Squat Thrusts/1 Burpee, until you reach number 12 and work your way back down to number 1.
Warm up first and try to do it without stopping. Singing the 12 days of Christmas while performing the workout is optional