This Weeks Top Tip

The first 30 grams of protein you consume in a day, will aid the liver in detoxification.

The second 30 grams of protein you consume will help support the immune system.

If you're someone who's struggling to put on muscle mass or gets a cold every time they step outdoors then I'd strongly recommend you take a look at how much protein your consuming a day.
As this can be a limiting factor to your success.

Aim for at least 60 grams before noon.

This Weeks Top Top

When it comes to fruit, the thinner the skin the lower the Glycemic Index.

Consuming blueberries or blackberries prior to training will help to keep blood sugar levels stable and maintain mental focus.

Fruits like bananas or oranges are best consumed post workout when the body is better equipped to handle the larger sugar surges for assistance in it’s recovery

Success Story #1 - The No Carb Miracle

I was recently talking to a colleague of mine about fat loss and the methods I employee to help clients become leaner. She seemed both interested and impressed and was having difficulty herself losing fat off 'problem areas'.
I offered to help and gave some advice on how to speed things up.
From taking her Biosignature profile it was clear her body wasn't metabolising carbohydrates well nor utilising insulin sufficiently - as a result she was carrying excess body fat around the 'love handles'(supra iliac) and on her back, just below the shoulder blades (subscapular)
I recommended she cut out all carbs and increase her intake of protein, fats and vegetables for the next 14 days.
Well, we're now 13 days in and here are the results:
                                                                               Day 0 - 33% body fat

                                                         27mm on Subscapular

                                                        18.8mm on Supra iliac

                                                Day 8 - 23mm on Subscapluar

                                                             14.2mm on Supra iliac

                                   Day 13 - 30% body fay

                                                            19.4 on Subscapular

                                                         13.8 on Supra iliac

After only 13 days she had dropped 3% body fat with a 8.2mm drop on the subscapular and 5.6mm on the supra iliac.

This Week's Top Tip

A 2% drop in hydration levels, equates to a 12% drop in total body strength

Use this formula (0.044litres X body weight in kgs) to calculate the amount of water you need to stay hydrated for the day.

Hello and Wecome

Hello and welcome to Training Built Upon Science.
After weeks of anticipation and by popular demand, it gives me great pleasure to announce the launch of my first blog.
Over the forthcoming months I will be publishing some of my top articles, tips of the week, videos, Q&A Sessions, and lots more. All with the intention of helping you to achieve your desired health and fitness goals, quicker and easier.
I'm also putting my first web page together, and hope to have it online by the end of January.

Meanwhile, please enjoy the blog and keep be sure to check out This Week's Top Tip.

Regards
Chris Hall