This Weeks Top Tip

Add cinnamon into your diet today for improved sugar management and greater fat loss 

(especially around the love handle area)

According to some studies, cinnamon may improve blood glucose and cholesterol levels in people with Type 2 diabetes. The results of a study from 2003 in Pakistan showed lower levels of fasting glucose, triglycerides, LDL (bad cholesterol) and total cholesterol after 40 days with levels continuing to drop for 20 days after that.

I recommend clients mix 1/3rd teaspoon of ground cinnamon into hot water. Begin by consuming 4 cups of cinnamon tea per day for two weeks then drop back to 1-2 cups per day thereafter.

 Adding it to your coffee and consuming 40mins pre-workout will enhance the fat burning effects of your workout.

Source:

Khan, MS, PHD, Alam, Safdar, MS, Mahpara, Ali Khan, MS, PHD, Mohammad Muzaffar, Khattak, MS, Khan Nawaz, and Anderson, PHD, Richard A.. "Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes." Diabetes Care 26(2003): 3215-3218.

Body Transformation Photo

I'm wanting to share with you a client of mine, who's seen fantastic results from his training. For confidentiality reasons I'm unable to reveal his name, but Mr X has seen a huge change in his physique over the last 6 weeks - losing an incredible 24.4lbs.

Mr X came to me with only 12 weeks in which to transform his physique. He trains with me once a week and an additional 2 times following my program.  The following protocol is what I have prescribed to him over these last 6 weeks:

• Substituting his breakfast of toast and cereal to a meat and nut breakfast.
• Omega 3 fish oil liquid - 10 grams 3-4 times per day with meals.
• L'Carnitine - 3-4 grams per day.
• Taurine - 3 grams post workout and 3 grams with evening meal.

With only a few adjustments made to his lifestyle Mr X has seen great results, and with another 6 weeks to go and more improvements to be made we're both looking forward to seeing the end result.

This Weeks Top Tip

According to top strength coaches the trunk or 'core' muscles are the least trainable muscle group in regards to increasing strength. The calfs on the other hand have the most potential for the greatest increases in strength.

In other words, spend an initial 6-8 week period on your functional 'core' exercises and then let the big lifts, such as squats, deadlifts and chin ups take care of the rest. Time spent after this period is, in my experience time wasted.

This Weeks Top Tip

By adding the following foods to your meal you can effectively lower the glycemic index of the meal by 30%

• Green Olives
• Dills and Sweet pickles
• Horseadish
• 1/2 lemon or lime
• Pickled beets, peppers, garlic, legumes
• Vinegar

I often use this tip for clients who eat out regularly and find it hard to avoid low carbohydrate meals.

Success Story #3

It's the end of the week and I just wanted to tell you of another client's success story.

I'd like to congratulate one of my female clients on her outstanding drop in body fat %

In as little as 24 days she has dropped from 32.01% to 27.01%

A small change in her eating habits has led to this fantastic 5% drop.

                                                                                                Well Done