Year: 2021

Ketogeinc diet, pros and cons.

So this question comes in quite a lot from online clients to our trainers and we think it is time to clarify some things surrounding the Ketogenic diet.

So basically what the Keto diet is a diet that consists of high fat low carb and medium amounts of protein.

 

The idea with the keto diet is to put your body into a state that is called ketosis.

Ketotis means that your body is in a metabolic state, and the objective is to burn fat, so your body will not have enough of carbs, so it start to burn fat instead.

And it means that you have high levels of ketones in your blood steams.

So basically your body should burn ketones and fat instead of glucose(sugar).

So you want your body to use fat as fuel instead, and because of this fact you will burn body fat in the process.

There are many scientifically proven health benefits with the keto diet.

Among those are to help prevent against diabetes, Alzheimer’s disease and cancer.

There are a few different keto diets, but we would advice beginners to start with the SKD which is the standard keto diet.

It consists of the following intake of 70% fat, 20% protein and 10% carbs.

When we talk about the nutrients you need to consume to put your body into a well working keto diet, we will list some of them here for you.

So you can consume the following items on a weekly basis.

Cream ,Butter, meat, fatty fish, eggs, almonds, walnuts and then all kinds of spices together with low carb vegetables like for for instance tomatoes and green sallad.

You can also have strawberries as a treat during the keto diet.

There is usually a two week period until your body gets into the ketosis state.

And we are not goanna lie to you, most likely you will have stomach issues like diarrhea and other symptoms.

These tend to go over after the initial 3 week period.

So the foods to avoid are quite simple to follow, those are the ones listed here.

NO alcohol, because alcohol is full  of sugar.

No rice or pasta.

And no potatoes or sauces and no fruits besides some strawberries from time to time.

And no sweeteners in sugar free diet soda or foods.

We recommend that your carb intake comes from Oatmeal in the morning and the rest from your protein shakes mainly Casein.

 

So from this perfect meal for weight loss we have to remove the potatoes and the carrots, when it comes to the broccoli you can remove it or keep it, we leave this up to you.

What then remains is the chicken breast prepared in real butter and the walnuts.

So what are then the pros and cons of the keto diet for normal people.

It is quite clear that there are many health benefits to your body to avoid diseases and the loss of excess body fat.

The cons are that this is a very boring diet to be on because lets face it, we all love carbs.

And you will be very limited in social gatherings when you can eat or drink almost no carbs what so ever.

A few things that we want to make very clear based on our long experience with the keto diet, is that many have stomach issues for the first 3 weeks time.

And this means diarrhea and other related issues.

Also your body will be screaming , where is my glucose(sugar) and for some this means headaches and fatigue.

But these symphtosm will all pass after the first 3 weeks.

Usually in week 4 these issues have vanished.

If there is one word that our clients have used more than anything else is the word boring.

So it is boring to be on a keto diet.

We do not normally use Keto diets for clients other than those who have big problems with their thyroid hormone.

The thyroid hormone issue(lack of) makes you go up in weight when you just look at food.

For those clients we recommend this keto diet.

And sually you can try it for 3-4 months time, and then make a decsion if you are goanna stay on it for a longer peiod of time.

Most of our clients stay on it for a period of 6-12 months, and then they usually do not go back on it again!.

If you are a weight loss beginner, we advice you to check out our blueprint for our program from LWC at this link here below.

https://www.amazon.com/Loseweightcheap-Scandinavian-weight-formula-actually-ebook/dp/B07TP3LKHB

Or if you can afford, you can join us as an online client true our shop , see the link here below.

https://lose-weightcheap.com/shop/

So take care and stay safe.

The LWC team.

 

 

So the research is in on the risks of being overweight and obese when in comes to falling seriously ill with the Covid-19 virus.

First of all we are not fat shaming anybody, our job is to save lives as personal trainers and make sure that our clients cardiovascular system and lungs are in the best possible shape they can be in.

And also we want to make sure that our clients does not get the very common in 2021 type 2 diabetes.

When you look at this picture here you see to ladies enjoying some pool time with a drink in their hand.

And later on they will be eating drinking this for dinner.

So we have  huge problem today in the Western world that we consume way to much sugar and fast carbs in our normal day to day life.

And these ladies should be swimming for 1h instead of spending time on a water toy drinking sugary drinks containing alcohol.

And their dinner should look like this instead.

So you guys see the problem here with getting seriously ill with the Covid-19 virus and being obese and overweight.

Very early on we could see pictures from Covid-19 wards in the hospitals and the people in the filmed material seems to almost all be at least 50lbs(22kgs) or 100lbs(44kgs) overweight or even heavier.

So it a given that if you are heavily overweight and you consume a lot of sugar and fast carbs not to mention if you also smoke and drink, that your bodies immune system is completely overloaded, and is not in a good shape to handle a virus like the Covid-19 virus.

And even the normal flu can kill you.

We know that trouble breathing is something that patients with the Covid-19 virus has issues with.

And we also know that overweight and obese people have trouble breading and get winded pretty quickly.

And if you also have underlying illnesses like type two diabetes or cardiovascular issues,this is then the perfect storm for you body.

So now is a great time to start changing your and your families life by eating healthier and losing-weight.

If you want you can join us as a client online true our online shop see the link below.

https://lose-weightcheap.com/shop/

And if you can not afford that, then you can buy our weight-loss blueprint book online true Amazon Kindle see the link for that here below, for less than a big supersize fast food meal would cost you, so less than 10 dollars.

https://www.amazon.com/Loseweightcheap-Scandinavian-weight-formula-actually-ebook/dp/B07TP3LKHB

So take care out there and try and take the first step to a healthier lifestyle, we want you around for a long time.

The LWC team.

So we want to just take a moment to express our deep condolences to the family of DMX.

 

Rick the founder of LWC, spent a lot of time in LA between 1999-2005 and he had the honor to meet Earl(DMX) on several occasions due to mutual associates over a stretch of several years.

The story that Rick tells us the team at LWC is that DMX was a big dog lover and the bounded over that fact.

And that even if DMX was one of the biggest rap start in the early 2000s he was very down to earth one on one according to Rick.

This is something we have a lot of experience from when we have trained more high profiled clients that either they are very cold or very warm towards other people, very seldom are they in the middle.

So we want to thank DMX for great training music like Lord give me a sign and many other harder rap songs that our clients have enjoyed over the years.

If you want to join as a client check out our shop in the link here below.

https://lose-weightcheap.com/shop/

And if you can not afford personal training you can find our blueprint program on Amazon kindle on the link here below.

https://www.amazon.com/Loseweightcheap-Scandinavian-weight-formula-actually-ebook/dp/B07TP3LKHB

Take care out there.

Your LWC team.

In the early spring we get this question a lot from our clients that are suffering from pollen allergies, and they keep asking for our advice on it at https://lose-weightcheap.com/shop/

So here it comes for all of you that are suffering from Pollen allergies in the spring and in the summer time.

Very often the first signs starts to show up in the end of March and early in April, and you know the signs they are as follows, nasal congestion, runny nose, itchy watery eyes and scratchy throat.

For some clients we see that April and May are the worst months and for some it is the June-August that are the worst if they are allergic to grass pollen.

Today there is something-else to also consider and that is the Covid-19 Virus and this should be taken very seriously by everybody who has mid to severe pollen allergies.

The issue from a health standpoint is that when you have a serious allergic reaction like with pollen, your immune system gets overloaded, and this is very bad right now.

Serious allergic reactions with the Covid-19 virus can be fatal and should not be overlooked.

Very often in a normal world it is not that serious if you catch a cold, because you are training with your immune system overloaded due to your allergies, but right now is not a normal world, so you need to be much more careful when you suffer from allergies so you do not contract the Covid-19 due to an overloaded immune system or if you contract it and your immune system is overloaded, it is much tougher to fight off the virus!.

So here are a few things that we implemented last year 2020 during spring and summer time for our clients who suffer from mid to severe levels of allergies.

One of them was that we only train inside when the allergies are at their worst.

So training outside in the spring time with pollen allergies?.

Even if training outside really is appealing when the sun shines, and the weather starts to get warmer, it is not recomended.

So the biking or walking outside is moved to an exercise bike inside.

Outdoor training is moved to the gym inside instead.

We also do recommend that you take your antihistamine medication during this time when your allergies flare up!.

We also recommend that you double the dose of your multivitamin tab each day and add C and D-vitamin also during this time.

When it comes to training we usually train our clients at 75% of the level they normally train at, just to avoid breaking down the immune system further with hardcore training sessions.

So it like a double whammy at the moment when we have allergies and Covid-19 to take into consideration.

 Some clients they have issues from March to September and that is a tough pill to swallow, but you need to take care of your body and being smart, and being proactive is the way to go here.

And of course absolutely no alcohol intake during this time period, when your immune system is down for the count.

So take care out there and keep boosting your immune system with vitamins, fluid(water, protein powder) and good nutrient intake when you are suffering from allergies.

The LWC team.

And as always do not forget to check out or book on Amazon that contain the blueprint to our weight-loss program and to a healthier lifestyle, see the link here below. below.https://www.amazon.com/Loseweightcheap-Scandinavian-weight-formula-actually-ebook/dp/B07TP3LKHB

 

 

 

So this is an update to our previous article on childhood obesity and what the solution to it is!.

So usually it starts with the child becoming used to eating and drinking a lot of sugar at an early age.

 

So very often when the child is 3 years old, he or she gets the taste for sugar and fat in combination of fast carbs and from there on it is a slipper slope, once the child (gets addicted) to the fat and sugar intake on a daily basis.

For parents the solution is quote simple and you need to be an adult here, and there is no excuse that you are poor or uneducated, you know that feeding your kids Pizza, Burgers, Chicken nuggets, chips, soda,ice-cream is not the way to go.

And we have told you in the past that even when you shop at Walmart and not whole foods you can still feed your children very well at a lower cost than you think.

The whole reason why food and drinks with a high sugar intake is cheap, is the amount of sugar in it!.

 

So start off your children with oatmeal(oatmeal water mixed in a Micro Way for 2 min) and sugar free blueberry soup, one slice of toast and glass of organic freshly squeeze orange juice, you press it at home or you buy it fresh.

Then add a protein shake and a multivitamin tab to that, and your child is good to go.

This breakfast here is less than 2 dollars per child, and it contain together with the multivitamin tab all that your child needs nutrient wise, to last the hole day.

Then if your child is forced to eat a high sugar high fat lunch at school or at day care, then at least make sure that the dinner is of high quality.

 

So this is then a good type of dinner for your growing child, we have cocked potatoes, chicken breast, walnuts and carrots and broccoli.

A sugar free lemonade or a sugar free soda is acceptable for the child with the dinner, water is of course better, but this is a give and take even if you are the parent and you should be in charge of the household.

And 1h before bed the child can get a casein protein shake cookie dough for instance as pudding, so you add less water and then you put in the freezer for 30 min prior to serving.

So the best way as a parent to avoid getting your children hooked on sugar and fat is to avoid having them at home period!.

So no candy, no soda, no fried fast food and no tv-dinners.

Some parents will say what about me?, i like to eat a donut or drink a soda in the evening.

Then make it simple for yourself, have that in the garage and when your children are sleeping you can have that.

But parents have to stop being so weak when it comes to child obesity.

We know that fat cells accumulated for children under 10 will stay with them for the rest of their lives.

Why would you as a parent set your child up for a massive failure in life?.

Make sure that when your child is born that you read up on nutrient intake,  make sure that your home is also child proofed nutrient wise both on the food and the drink side.

So take care out there and as some of our readers know we have a children’s chapter in our book at AMAZON see the link below to it.

LWC TEAM.

 

 

 

Mental illness and training is a topic that a lot of people avoid talking about, due to its very sensitive nature.

We have had and we have clients that are suffering from either mental illnesses or depression symtoms.

When we take on a client either online or in real life, we go over their overall health situation including mental health.

Often people who are suffering from mental health issues and depression type of issues have a tendency to overeat and usually they overeat on fast food.

So what we keep an eye out for is when a client misses more than one training session in a short time frame, and we know that there are some mental health issues in the past that they have been dealing with.

What we do then is that the trainer goes and rings the doorbell and asks the client the simple question of, how are you doing?.

And then the second thing that the trainer says, is that come on, get dressed we are going out for a walk(usually 1h-1.5h) and then if we feel that the client is up for it we do some burpees and some push ups on top of the walking.

So the one thing we are afraid of in our society these days is to get involved in other peoples life, unless it is online and we can hide behid a screen.

Anybody can go and ring the doorbell of a friend who they know have mental issues or depression problems and take them out on a walk.

It is so important to break the cycle of the person feeling bad, just sitting at home self medicating with food.

So get involved, care, reach out, it is better to care to much than not care at all.

We know that many personal trainers tries to avoid getting to personal with a client, and dating a client is a given no no, but going home to a client suffering from mental illness and depression is another thing many trainers do not feel comfortable in doing.

Maybe you need a bit of life experience if you are goanna do this, but you should care about the overall health of your client as a personal trainer.

Depression.

When you have some experience form training people who suffer from mental illness and depression you pick up on the signs when they start to get some issues, and we are very quick to act on that.

There is no doubt that training shortens the episodes and can also stop people from falling into a deeper depression.

And training has tremendous benefits compared to being on medication.

Then a lot of the issues with medication is that some of them have bad side affects like slowing down your normal metabolism, and then you need to re-do your calorie intake when you are on medication to add more fat and protein based nutrient sources, and cut down a lot on the carbs.

We are not telling people not to consume medication, but many times in our society we try and medicate everything with big pharma, rather than doing more of mindfulness exercises and training to lift up the own well being hormone endorphins.

So try and keep people who are suffering mentally from closing themselves in to their homes, and get them out on walks so they get some fresh air and leave the home.

As always you can find our blueprint program in our book on Amazon in the lin here below.

And if you are looking for online training , then you can buy that in our shop in the link here below.

https://lose-weightcheap.com/shop/

Take care out there.

We have a major problem in the Western world today with childhood obesity.

And we are seeing it speeding also to the middle class of India and other parts of the developing countries around the world in 2021.

Childhood obesity is a problem that people usually have to live with for the rest of their lives.

Children playing with an Ipad.

We can see children as young as 18 months sitting with Ipads instead being out in the fresh air.

So even if technology is a great tool, it does not help with child and youth obesity in 2021.

So many parents ask us as personal trainers how they can get their kids to go out and play and exercise instead sitting home and playing LAN games with friends and people from around the world.

This is by no way easy to cut your children off from playing their computer and video games, since that is what most children and teenagers are doing these days.

We have made it very simple for our clients who are parents, and that is that we tell them to buy a used exercise bike from 50 bucks up to 200 bucks depending on quality, and they put that bike in the child’s room.

Exercise bike.

And for every 60 minutes that your child or youth plays video or computer games they need to give you 15min on the bike in-house period!.

So this means that if you child is playing 4h a day they have to bike for 1h.

This method is very effective, in the sense that you tell your child that these are the rules,if you want to play then you have to bike.

This way the conflict is avoided because you let the child play their video and computer games and in return they have no excuse to complain in this situation.

And always remember you are the parent and children need boundaries.

So do not be afraid to set boundaries in this so called quit pro quo.

When we talk about the kind of food sources you should have at  home when trying to avoid child obesity?.

Casein protein pudding.

Children like sweats and one easy way to let them eat something that is both healthy and taste good is to use protein powder with the slow release mechanism that Casein offers.

There is cookies and cream and double chocolate and many other great tastes out there, and the way you do this is by mixing the powder with less water compered to what you would use if you would drink it,make it thick and then put it into the refrigerator for 2-3h time and voila you can serve this instead of ice cream or candy.

Oatmeal with fruits.

Oatmeal is another great filler with some either frozen or fresh fruit, it keeps the child full for a long time and the fibers really help with digestions and keeping a healthy stomache going.

 

Potatoes, chicken breast, walnuts, broccoli and carrots is the way to go when it comes to dinner time.

If you let your child drink soda make sure it is the sugar free option, like Pepsi Max or Coca-cola light or similar.

And keep the soda consumption down to one mid size glas each day.

For snacks we go with protein shakes with low sugar content and maybe sour dough bread or fresh fuits as fillers for the fiber intake.

The one thing you can do is that if you see that your children keep going up in weight, start cutting the quick carbs and only keep the slow ones like oatmeal and potatoes.

Then once a week your children can have a fast food meal or a pizza that is totally fine, and why not on Fridays.

This way by keeping the fast food meals down to once a week, there is no debate about it.

All this food that have been listed in this article you can find at any Walmart and it is not expensive food.

If you take one 4lb protein powder purchase it is similar to buying 4 steaks, but you can eat and drink this powder for 2 weeks time, while the steaks will last you 4 days.

And avoiding childhood obesity is your job as a parent.

So for a parent it is easier to avoid making your child obese by not having bad stuff in the kitchen and in the refrigerator.

What is really important to remember is that you as the parent have to set boundaries for what you let your children eat and drink while they are living under your roof.

And also making sure that they exercise and the biking for playing time is one of those things that really seems to work well.

You can find out more about this in our children’s chapter in our Amazon kindle book

 

And you are also welcome to sign up as an online client true this link https://lose-weightcheap.com/shop/

So take care and stay strong in these challenging times.

Rick.

 

Often our clients asks us when do we know when we need additional rest?.

Often people train on a regular basis and they do no often listen enough to the bodies.

Listen to you body during training.

We know from experience because we have been doing this for so long with so many different types of clients, how you should listen to your body.

 

Often our bodies will tell us both from an internal standpoint to an external standpoint when we need that added rest.

Very often our bodies are experts in informing us what we really need, and we need to listen to those signals very carefully.

We as personal trainers have a few key rules that we follow to the letter, and those are that if our throat is sore then we do not do high pulse training or weight lifting of any type.

We just focus on getting enough sleep added C-vitamins and also getting 30min of fresh air into our bodies daily.

C-vitamin.

https://www.healthline.com/nutrition/vitamin-c-benefits

Also if you are on a weight cut at the time and you feel that you might have an infection of some sort, then rest.

And increase your calorie intake back to what you normally burn on a resting day.

So if you burn 2500 calories on a normal resting day and you are cutting  down to 2000 calories for weight-loss, then go back up to 2500 calories for the week just in case.

So training with high pulse will just makes things worse.

And often our clients asks why we are not as bad off as they are when they get a real cold, and the answer is quite simple actually and that is that we have learned to listen to our bodies as personal trainers early on and we make the necessary changes very early on, we do not wait for a 4-5 day period we do the necessary change the same day we feel a bit off!.

While other people who are not so Intune to their bodies train with an infection in their body and that makes just the infection worse.

So the simple rules for internal signs are soar throat or a runny or stuffy nose.

When it comes to external signs from your body like a stiff back or knees that are making noises, that could also be a sign of over training .

Then often stretching and walks and high rep training with lower weight to get the blood flowing true the muscles will be the cure for that type of external damages.

Usually it is quite hard to over train, but for certain body types the nervous system needs more time to recover after hard training sessions.

And the nervous system also affects the immune system in many different ways.

Increasing calorie intake.

Often when we see that clients are a bit off, we put them on more calorie intake and more proteins and vitamins for a 14 day period.

For some clients  7 days of rest will do the trick and for some it will be a 14 day period of rest.

Always feel welcome to visit our https://lose-weightcheap.com/shop/

https://lose-weightcheap.com/shop/

Or check out our book at Amzon kindle if you do not have the resources to join us as a personal client.

Take care out there.

The LWC team.

So now in winter time if you are living in an area with a lot of snow, then there is a great opportunity to work out 1-2 h a day by shuffling snow in your back yard or on your street.

 

Using a hand snow plow is very good training and you get both cardio and strength training in the same session.

Not to mention all the fresh air you can breath in while shuffling snow for hand.

One very important thing is that you make sure that you are dressed so your body can breathe, but also that you have warm shoes and warm gloves not to mention your head well covered up.

We often  miss these daily chores things that we can use as training, and also plowing up our own backyard or parking space.

So use the snow as an advantage to get your cardio and strength training in.

And of course dividing up the time you spend hand plowing over a 24h period, is smart to save your body.

So plowing 30 min in the moring and then 30 min in the afternoon and topping it off with a 30 min in the evening will give you the power to muster true.

Take care out there.

LWC team.

 

 

 

So today is the 12th of January 202,1 and this is a good time to tell our readers and clients to be careful with their amount of traning.

We see this every single year as personal trainers that clients over trainin in January.

Overtraining is always a problem.

Now to be fair, very few people train so much that we can talk about over training as an issue.

You would have to train very large amount to fit into this category.

But the difference is when people make up their mind with a new years resolution that i am goanna lose 50 lbs this year, and i will start right now in January.

The big issue with that is that most of the people that decides to do this, have not trained ever or in many years.

So they burn out very fast and very often they injure themselves in the process.

Gary a new client of ours injured his lower back last week, and we asked Gary what happened?.

And he admitted to adding one gym session on Sunday night even if he had done his weekly session on Friday morning.

So basically Gary who has not lifted weights in 15 years time over trained, his back was not fully recovered on Sunday night, from the Friday morning training session.

So now Gary can only do rehab for his back for a 4 week period.

We have placed Gary on a rehab program, and fortunately enough he can use an exercise bike and also walk without any issues.

So Gary is now walking 60 min a day in the fresh air and then he bikes inside for 30 minutes each day.

And once a week he goes to the gym for rehab training with lower weights.

 

You need to last for 12 months time, so you do not do yourself any favors by over training your body in January and then having to rehab all of February and March.

So slow and steady wins the race, never forget that catch phrase.

Take care out there.

The LWC team.

https://lose-weightcheap.com/shop/