frequently asked questions

Frequently Asked Questions and Answers.

Diet

Dear Ian,
I have for a few years now followed the popular diet systems. I have lost weight with these diets but after a few months I tend to put it back on. How come? Please help.

What happens with these diet clubs is they tar everybody with the same brush. They blanket calorie everybody with the same amount as they want people to lose weight quickly, which reflects well on them.

Every body is different and burns calories at different rates. Dropping calories too low just results in a drop in the metabolic rate and a loss of muscle tone. Not much fat is lost at all even though there is a marked weight loss. The resultant slower metabolism results in bodyfat being gained at an even quicker rate, whenever you cheat on your diet or eat more than allocated.
Calories need to be worked out for yourself and you need to build and speed your metabolism. I can show you how in great detail in the Healthy Eating Guide on this site.

I just want to tone up

Dear Ian,
I am a twenty five year old lady, looking to start weight training. What worries me though is will I become muscle bound? I just want to tone up and don't want to look like a man.

Don't have any fear of that, women have 50% less muscle building hormones than a man. Let me tell you that I have to train so hard and eat very well, to even gain a few pounds of muscle a year. Weight training is the best activity you can do to burn bodyfat, tone muscles and create a beautiful shape. You are a woman and no matter how hard you train you will always look like one. You will only reap benefits with no drawbacks.
Good luck in your program.

Lack of energy

Dear Ian,
I play Rugby for a local club, and I always struggle energy wise. Is there anything I can take pre-game and during to improve?

To have the best game of your life this is what you need to do.
Three days before the planed game, make sure that you take in adequate amounts of complex carbohydrates with each of your meals. Complex means they are slowly absorbed, you need to take them in for three days prior, due to it taking three days for carbs to be absorbed into the system. Simple carbs as in sweets and cakes are no good for energy levels as they rise and drop them, leaving you with less energy than before. Complex carbs include rice, potatoes, pasta, bread and foods of that nature. These will give a slow steady release of energy, that will not only power your game but everyday life. For energy during the game itself I would recommend Maltodextrin powder, which is ideal to take mid-game as it is very light and mixes in water. It is classed as a complex carb although it is
absorbed very quickly. Your body will just soak it up mid-game, powering you

through with no problems. You can purchase Maltodextrin from any good Health Food Store.

Cellulite problem

Dear Ian,
Please can you help, I am not that overweight but I do suffer from cellulite. Mainly in the bum and thigh area, is there any thing I can do to correct this problem?

Cellulite is basically fat cells that are heavily laden with toxins. This gives you that dimpled look to the skin’s surface. There is plenty you can do to help correct this problem.
You must do some form of exercise, this will create tone and improve body fat loss.

You must try to eat a clean diet, bad foods are full of toxins that will only add to your problem. Salt and sugar are also culprits as well as fizzy drinks. Caffeine in large amounts is also on the “Donít have” hit list. Try to eat a healthy diet, keep foods in as natural a state as possible. Eat plenty of fresh produce and keep the processed foods to a minimum.
Drink plenty of clean fresh bottled water every day. This cleanses the system and helps the removal of toxins. The same toxins that are causing the problem. Water also aids in the metabolism of fats.

Antioxidants can also be used. These are vitamins that help in the removal of the toxins that cause Cellulite. My recommendation would be the following supplements in the dosages given.
Vitamin C 2000 mg per day
Vitamin E 800 iu per day
BETA CAROTENE 25,000 a day.
Follow these guidelines and you will see a definite improvement in your condition.

Back problems and training

Dear Ian,
I am a long time back problem sufferer. My chiropractor advises me to take up weight training to strengthen my back. I am a little worried that it might aggravate the problem.

Your chiropractor is correct. So many people suffer from bad backs these days. It stems from sitting over a computer or some other desk job, or sitting in a car for a few hours a day. Also lack of exercise weakens the muscles of the lower back and abdominal muscles. These muscles support the spine, no support in this area causes back aches, slipped discs and many other problems. Other problems arise when the upper back muscles are weak. This is again brought on by desk work and/or poor posture. This leads to tension in the neck leading to headaches, plus the rounding of the shoulders also transfers to pain in the lower back.

A weight training program would only bring benefits. Your muscles will strengthen and pull you back in line so to speak, improving your posture which should help alleviate your problem. Not only that your whole body will take on a more toned, leaner look and think how much you will save on days off work and chiropractor bills.

Motivate yourself to train

Dear Ian,
I train regularly but I can not seem to motivate myself to improve like I would like to. I seem to do very well and then go off the rails and have to start all over again, any suggestions?

This is a problem for many people, you are not alone. The mind is the guiding force for all we do. If your mind set is not tuned in to your goals, every thing seems like an uphill struggle. When you are totally focused on your goal nothing is hard. You are passionately absorbed in the work load it takes to achieve that look, itís a journey not a chore.
You need to take time to fully establish your goal, you need to know exactly what you want to achieve. There needs to be a clear picture in your mind, a picture of what you want to look like, the ultimate you.
Until you can picture that, your mind can not find the path. What the mind conceives the body will achieve.
It also seems that you may not have
a fully structured plan towards your goal. You must have a plan to get
from A to B.
This is how you can accomplish these things...

Take a note book and write on the front GOALS. This is your book nobody else has to see it but you.
Now inside I want you to write what you want to achieve. Don't start putting limitations on these, like work will prevent this and that and the kids. Just write them as if there were no limitations, if you really want to you will overcome them.
I would then like you to write a daily plan of what it would take to reach that goal. You see it is much easier to break down that goal into bite size chunks. Attaining the body you want takes a perfect day including eating all your meals on time, drinking your water and doing your exercise. Seven of these days make a perfect week, four of these a perfect month, twelve of those a perfect goal producing year. Take the goal one day at a time and here’s how you do it. Make a daily check list, for example:

Eat every three hours - don't miss a meal.

I must stay away from the bad foods that I know I should not have.

I must make sure I drink my water.

I must complete my planned aerobics session or weights workout.

I must make myself more active whenever possible.

I must keep a positive mind set at all times.

I must not make excuses.

I will take time each day to review these goals.

Your list could look like this or any way you like - it is your list.

If there is a day that does not go as well as it could have, donít let it beat you. Say, for example you have a bar of chocolate, donít spoil the rest of your day because of that one incident. If you were driving your car and you had a puncture, would you get out and slash the other three tyres ? Or would you mend it and continue with your journey?