KSFL/K

SS WEEK 1

20

15

NO TIME WASTING HERE AT KICK STARTNo longer the New kid on the block

JUST THE MOST UP TO DATE FAT LOSS INFO THAT GETS YOU RESULTS.

The trouble with YoYo dieting…

CUT OUT FRUIT AND EAT GREEN VEG AT EVERY MEAL.

Fruit is the enemy in the fat loss war

DITCH CEREAL / TOAST  & HAVE EGGS FOR BREAKFASTANY STYLE.

Hidden sugars in food

BIG breakfast

ONLY EAT 3 MEALS PER DAY. NO SNACKING.

Food Liberation – feel released from the next food intake…

CUT OUT COFFEE

Tough love –if coffee is your crutch then address your needs to release the addiction and move forward

POP UP TO YOUR BUTCHERS & LOAD UP WITH LOCAL MEAT

Shop local

Source local

We are geographically genetically designed

GO ORGANIC

Controversial

Choose what

expensive

BAT CAVE

Early to bed – You burn

fat in your sleep so switch of all your devices

sleep in a bat cave.

KSFL VERSUS KSS

28 days and tough

Extras List KSS

MOVE!

Exercise for fat loss

KSFL/K

SS WEEK 2

SUGAR

20

15

WHAT IS SUCROSE/ SUGAR?REMEMBER THIS IS FAT LOSS!

Sugar cane

sugar beets

corn

fruit

agave

evaporated can juice

raw sugar

molasses - all the above come from plants don't be fooled

sugar molecules sucrose which is half fructose and half glucose

honey in spite of its great qualities

SO WHAT IS GLUCOSE? FAT LOSS IS THE GOAL

Glucose is the sugar that is turned into glycogen and stored in cells for energy

or if there is too much of it....it turns to FAT

Glucose isn't sweet by itself but when paired with fructose in an equal ratio it is what we know as sugar!

FRUCTOSE BEWARE OF THE OSE!

Fructose is the sugar that is found in fruits and some veg

48% of all sweetners mentioned contain fructose

Eating foods with added fructose can put you at risk of Type 2 and lead to fat gain around the middle

It is metabolised by the liver

So much hidden sugar in packaging and processed

BRAIN HIJACK

A network of transmitters in the brain respond to the food you eat

If you eat carbs and processed foods the network becomes inhibited slowing your energy use and becoming less alert

The hormone Dopamine signalling reduced so you feel less pleasure and want more sweets

The hormone Leptin which supresses hunger and signals fullness is NOT elevated.

MESSES WITH BRAIN CHEMISTRY

Sugars alter your hormone response and brain function

Brains reward centre is down regulated when we eat sugar

Wakefulness changes

energy expenditure changes

box of chocs versus unlimited chicken and brocoli

BLAME AND GUILT

Sugar hijacks the brain to persistently crave more sugar, a craving the vast majority are not able to overcome

Processed foods contain added sugar, intensifying cravings

If you eat added sugar you are at risk of insulin resistance, Type 2, obesity and heart disease

When trying to lose fat avoid sugar

BREAK THE CYCLE

This cycle can be broken and you will see a massive increase in energy levels and a reduction in body fat

SIDE EFFECTS

Feeling shaky

weak

cold turkey

cravings

sleep disturbance

It will pass and quickly

KSFL/K

SS WEEK 3

THE H

ORMONE DANCE

20

15

HORMONES

Hormones act as a chemical messaging system in our bodies. There are different types of hormones that are released and are dictated by our food, drink, activity levels and generally what we do. They do this by traveling into our bloodstreams, tissues and organs

Hormones work like traffic lights. It tells our cells and organs when it is time to slow down, speed up and stop.

Our hormones are responsible for regulating:

Body development

Sexual function

Reproduction

Mood

Appetite

Metabolism (How we get energy from food)

IT IS NORMAL TO CHANGE

It is common to experience changes in all of the above when changing your diet and exercise rate.

Controlling your hormonal release will change the shape of your body and body fat percentage.

WHAT DO A HORMONE DO?

Hormones work by balancing each other through our blood sugar levels. For example, if you become stressed your body releases a hormone called cortisol. To reduce that hormone your body will release another hormone called insulin. Insulin is also released when we eat sugary foods, so when you become stressed it is common for your hormones to send a message to your brain and stomach telling you that you want some sugar.

Stress = cortisol = insulin = eating sugary foods

HOW WILL THIS CHANGE MY BODY FAT? As mentioned food and drinks will stimulate and regulate the release

of hormones. For example if you eat foods that produce more insulin on a regular bases a few things will happen to your hormones:

- You will crave that type of food more often and become addicted

- Your taste receptors will become dormant to variations from other food (you won’t like other food)

- Longterm your pancreas and liver become dysfunction - This is called Type 2 Diabetes

- Your energy levels will fluctuate and leave you tired and lethargic more often (therefore you will crave more insulin to try and get out of your energy dip)

You will store more body fat

Circulation of blood will become more difficult leading to heart related problems

You mood will change regularly

Understanding hormones is very important as food, drink, exercise and lifestyle all contribute to your hormonal response.

WHAT ARE THE MAIN HORMONES I SHOULD CONSIDER FOR FAT LOSS? Cortisol

known as a stress hormone is produced by our adrenal glands. Increased by lack of sleep, over exercising/constantly exercising for long periods. There are more cortisol receptors in your stomach therefore it is a place that will hold body fat if your levels are high. Cortisol weakens your immune system, contributes to infertility, increases blood pressure and reduces bone formation (contributing to osteoporosis)

Cortisol will always be present in our bodies. It is the sustained high levels that are dangerous and damaging.

Some ways that you can reduce your cortisol levels are:

- Supplementing with magnesium or omega 3

Relaxing more ofter (passive leisure: cinema, listening to music etc)

Massage therapy

Enjoying yourself (laughter and humor)

Sleeping for 7-9 hours of unbroken time

Reduce the use of electrical equipment in particular computers and mobile phones

Insulin

Produced in the pancreas and is responsible for controlling and releasing sugar in our liver, muscle and fat cells.

When we eat carbohydrates the sugar content is absorbed into our blood stream and elevates our blood sugar levels.

Sustained high levels of insulin cause us to become insulin resistant. This means our bodies become less sensitive to insulin, our immune systems are low, we become pre-diabetic and our body fat increases. The opposite to this is insulin sensitive.

REDUCTION OF LEVELS

Ways to reduce your insulin level:

Eating good fats such as meat

Supplement with omega 3

Eating fish

Reduce starch carbohydrates

Eat low glycemic responding carbohydrates such as green vegetables

Improve your fibre intake from green vegetables

Reduce fructose intake (fruits)

Reduce alcohol intake

increase your antioxidant levels (Green tea is a good source)

Exercise regularly for short periods

Increasing your muscle size allows for more insulin to be used. Muscle acts as storage pods for insulin. Having more storage available will improve your insulin sensitivity. Having low muscle mass would not be considered effective for fat loss. KSFL focuses on losing fat and not necessarily weight for this reason.

* Brain – headache, migraines, cortical inhibition

* Mood – loss of sense of humour, serious

* Saliva – dry mouth, lump in throat

* Muscles – muscular tension and pain

* Heart – hypertension, chest pains

* Lungs – chronic pressure, coughs, asthma

* Stomach – Ulcers, indigestion

* Bowels – abdominal pain, IBS, diarrhoea

* Bladder – irritable bladder, stress incontinence

* Sex Organs – low libido, impotence, menstrual disorders

* Skin – Dryness and rashes

* Bio-Chemisry – rapid fatigue

* STRESS REACTION IN THE BODY

* PHYSIOLOGICAL LOAD

Physical - beneficial exercise - over-exercising

Chemical - organic food - pesticides

Electromagnetic - sunlight - too much sun, TV

Psychic/mental - PMA - “stinkin thinkin”

Nutritional - correct ratios - too much, too little

Thermal - maintain body temp - too hot/cold

* NO EXCUSES

KSFL/K

SS WEEK 4

CARBS AND W

HAT’S

RIGHT/

WRONG

20

15

CARBS CHO

This is an important lesson for KSFL clients to really understand that all carbs are not equal.

Healthy eating and fat loss eating are completely different. To understand the difference you need to know the two types of carbs, fibre carbs and non-fibre carbs.

These are also frequently described  in KSFL as non-starchy carbs and starchy carbs.

Fibre carbs (AKA non-starchy carbs) have lots of fibre and water in comparison to the starch/sugar they contain. These include vegetables and less sweet fruits (berries, apples, pears, grapefruit).

Non-fibre carbs (starchy/sugary carbs) include everything else. Beans, legumes, lentils, sweet potato,  bread (whole grain included), cereal (whole grain included), brown pasta, brown rice, potatoes, oats, biscuits  cakes, etc.

THE MAIN SOURCE OF CARBS SHOULD BE FIBROUS

 Fibrous carbs, including many green vegetables, typically have very low carbohydrate content. Their inherent high fibre brings about a very moderate insulin response, thus making them an ideal fat loss food.

Research shows that the higher fibre content of most vegetables will delay carbohydrate absorption, favourably modifying the glucose response. Dark green vegetables usually have a large antioxidant content as well (not as great as dark fruits, but still a sizeable amount).

The best sources of fibrous carbs include:

● Kale● Broccoli● Lettuce● Cabbage● Cauliflower● Mushrooms● Green beans● Onions● Asparagus● Cucumber● Spinach● All Forms of Peppers● Courgettes● Cauliflower

Key Points

KSFL is a not a low carb diet. Its is a low “Starchy Carbs or Non Fibre Carbs” Diet/Lifestyle plan.

Eat plentry of veggies at every meal.

Be aware of fruits and only eat post exercise.

Fruits and Veggies are not equal in the fat loss war.

QUESTIONS

KSFL/K

SS WEEK 5

MOTIVA

TION

20

15

WHAT MOTIVATES YOU STAY ON TRACK?

Summer

Sexy hormones

Friends

Music

An event

Smaller clothes

Values about being fit and healthy

WEAKNESS – WHAT IS YOURS?

Sexy hormones

Chocolate

Emotional stress

Pringles are the devil

Bad planning

Willpower?

GOALS

Specific wedding

Measurable 7 lbs

Achievableby end of feb

Realistic yes if you stop eating cake

Time bound Plan it in

RIGHT THEN…

Plan of attack…

GO

FLUID A

ND HYDRATIO

N

A P P LY I N G T H E P R I N C I P L E S O F N U T R I T I O N T O A P H Y S I C A L A C T I V I T Y

© Central YMCA Qualifications (CYQ), 2010

All rights reserved. Without limiting the rights under copyright reserved above, reproduction of this resource for assisting course delivery is permissible for approved CYQ training providers for INTERNAL USE only.

LEARNING OUTCOMES

List the main reasons why water is vital to survivalList the main function of waterDescribe different ways in which fluid is lost in the bodyState how much water is needed in a dayDescribe the potential consequences of dehydrationDiscuss the diuretic affect of caffeine and alcoholDescribe how to assess hydration levelsEvaluate the effectiveness of different drinks as rehydratorsList effective ways of ensuring maximum hydration during day-to-

day activity and exerciseIdentify the uses of various sports drinksDescribe the composition of hypertonic, hypotonic and isotonic

drinksDescribe the recommendations for safe intakes of alcohol

WHY IS WATER NEEDED?

Water accounts for 60-70% of our body

Transport system for nutrients

Removes waste products

Temperature regulation

Environment where chemical reactions occur

HOW MUCH IS NEEDED?

• Based on output and input

• Output or water loss occurs continuously by breathing, sweating and excretion of waste

• Water input can be derived from food and fluids consumed

• A well balanced diet can provide approximately 1 – 1.5 litres of water

• The shortfall must achieved by consuming fluids

• Individual requirements vary

• Water requirements have a direct relationship to energy expenditure

CONSEQUENCES OF DEHYDRATION

3% fluid loss – reduction in blood volume and blood flow, insufficient kidney function, decreased exercise performance, dry mouth and headache

5% - heat exhaustion

10%- heat stroke, circulatory collapse and death

https://uk.pinterest.com/pin/39547302950083446/

HOW TO ASSESS HYDRATION LEVELS

Urine Colour Hydration Level

Clear: Hydrated

Very pale yellow (straw): Hydrated

Pale yellow: Hydrated

Yellow Mild: Dehydration

Dark yellow: Dehydration

HOW FLUIDS ENTER THE BLOODSTREAM

Fluids move across the intestinal wall by osmosis – movement from a high to low concentration

Fluids can be categorised in relation to its osmolality – the salt and sugar content of the fluid

SPORTS DRINKS

Sports Drinks fall into three categories based on their osmolality

Hypertonic

Isotonic

Hypotonic

HYPERTONIC

Contains more sugar than body fluidsApprox 8g(or more)/100mls Water moves into the gut to dilute it before it

can be absorbedUseful in providing fuel for exerciseInefficient at providing hydrationFruit juice, fizzy drinks, LucozadeOver consumption can lead to tooth decay.

ISOTONIC

Contains the approximately the same concentration of sugars as body fluids

Approximately between 4-8g/100mls

Adsorption from gut is faster than plain water

Fast hydration

Useful during exercise as energy is also supplied

HYPOTONIC

Contain less glucose than body fluids

4g/100mls

Provides fast hydration

DIURETICS

Caffeine

Alcohol

High sugar content

RECOMMENDED GUIDELINES FOR SAFE ALCOHOL CONSUMPTION

(Department of Health − Safe limits of alcohol consumption per day)

Males Females

Per Week 21 Units 14 Units

Per Day 3 – 4 Units 2 –3 Units

You should not ‘save up’ your recommended units and consume them in

one day.

What is a unit?

• ½ pint of lager at 3.5% alcohol

• 25mls spirits at 40% alcohol

• 125mls wine at 9% alcohol