Body Science Blog

Watch out for the snack attack

It has been proven that Zotrim may help you snack less as you feel more satisfied after meals.

But not all snacking is bad, everyone is different and for some people eating little and often works well. Eating three small meals a day with two healthy snacks (one morning, one afternoon) is considered by some experts to be the best pattern of eating.

Whilst taking Zotrim, if you do feel the need to snack then the most important thing is to choose healthy options which have lower calories.

What snacks are good for me?

• Fruit
• Vegetables – sticks of raw vegetables; maybe with a small tub of yoghurt
• Low fat dairy – glass of semi-skimmed milk, a small tub of yoghurt, a dairy based smoothie
• Wholegrain – a small wholemeal sandwich, a bowl of cereal, a couple of oatcakes, a wholemeal pitta bread

What should I avoid snacking on?

• Cakes and biscuits with a high fat content; no doughnuts or muffins
• Chrips and nuts
• Chocolate

Don’t forget that late night snacking is particularly bad and should be avoided.

Keep satisfied, snack healthily

Watch out for the snack attack

It has been proven that Zotrim may help you snack less as you feel more satisfied after meals.

But not all snacking is bad, everyone is different and for some people eating little and often works well. Eating three small meals a day with two healthy snacks (one morning, one afternoon) is considered by some experts to be the best pattern of eating.

Whilst taking Zotrim, if you do feel the need to snack then the most important thing is to choose healthy options which have lower calories.

What snacks are good for me?

• Fruit
• Vegetables - sticks of raw vegetables; maybe with a small tub of yoghurt
• Low fat dairy – glass of semi-skimmed milk, a small tub of yoghurt, a dairy      based smoothie
• Wholegrain – a small wholemeal sandwich, a bowl of cereal, a couple of oatcakes, a      wholemeal pitta bread

What should I avoid snacking on?

• Cakes and biscuits with a high fat content; no doughnuts or muffins
• Chrips and nuts
• Chocolate

Don’t forget that late night snacking is particularly bad and should be avoided.

Keep satisfied, snack healthily

A step forward from walking

The Zotrim team are big fans of walking for daily exercise and its associated weight and health benefits; we hope you’ve been walking a bit more than usual since our previous email

For many of us, finding the time to fit exercise into a busy schedule isn’t easy. If you find it difficult to spare time for physical activity, don’t give up because adults (19 – 64 year olds should do 150 minutes of exercise every week.

Did you know that the amount of calories burnt during exercise is influenced by a number of factors including body weight, workout intensity, and metabolism?

We’ve highlighted the most popular exercises below and the number of calories you can potentially burn*

Think about how much you will benefit from turning household chores into simple exercise routines.  You’ll save money but not going to the gym, so ensure you treat yourself to a new wardrobe when you see the results!

Top tip to try:

Skipping is good for the heart, bones, flexibility and co-ordination.  And it’s not expensive: all you need is a skipping rope, a pair of trainers and a safe space.  Depending on the intensity of your workout, skipping will typically burn between 70 and 110 calories in a 10-minute session.

Finally, try to limit your inactive time such as watching TV or playing computer games.  Consider exercising whilst watching, pedal away in front of your favourite shows, and before you know it you’ll have done 10 minutes!

Feel full of life with Zotrim!

Liquid Calories

Zotrim can help reduce the amount you eat, but most drinks packed with hidden calories. Liquid calories are the bigger culprit than food itself, when it comes to weight loss.

How can I avoid these extra calories?

• Drinking more water.
• Cut back on sugary drinks.
• Check calories of low fat soft drink and fruit juices and smoothies too, they can contain up to 250 calories per 500ml.
• If you need a soft drink opt for sparkling water instead.
• Avoid alcohol. We know this can be difficult, but wine has over 100 cals per 175ml glass and beer is 160 calories per pint.
• Limit the alcohol you have at home.

Did you know that alcohol can drive your hunger and lower your resistance, so it is best to avoid it whenever possible!

Lowering the calorie content of what you drink whilst taking Zotrim will speed up your weight loss

You are what you eat

Zotrim will help you eat less, but be aware of what you do eat, as this also has a high impact on your calorie intake and thus your weight.

The biggest single change you can make is to reduce the amount of fat in your diet.  Fat contains more than twice as many calories as the equivalent weight of protein or carbohydrate and alcohol.

Which of the below high fat foods do you eat on a regular basis?

• Butter, margarine
• Cream
• Full fat cheese
• Whole milk
• Meat with visible fat
• Sausages, burgers, pate, salami, and tinned meats
• Chips, roast potatoes
• Fried food and pastry
• Nuts, olives, crisps, tortilla chips
• Cakes and biscuits
• Creamy puddings and cheesecake
• Mayonnaise, salad cream
• Creamy sauces
• Peanut butter
• Chocolate, toffee, fudge
• Avocados

Now target the high fat foods that are regularly in your diet, and replace them with lower fat and lower calorie alternatives.

Top tips:

• Ditch the frying pan and use the grill instead - almost anything that is fried can be grilled or poached.
• Try banning butter, margarine, full fat milk, cream and mayonnaise from your shopping trolley and fridge.
• BEWARE of hidden fat in many processed foods. Check out the labels of your favourite foods and ensure you know exactly what you are eating.
• FAST food is almost always FAT food so if you must indulge occasionally certainly do not ‘supersize’.

Controlling the calorie content of what you eat whilst taking Zotrim will speed up your weight loss.

Good Luck.

Get counting

Healthy eating and a low fat diet are essential for long term healthy weight loss. Losing weight by calorie counting helps to build your knowledge and awareness of what’s in what you eat, and what your body really needs.

Calorie counting is flexible enough to fit into most lifestyles and can accommodate personal taste, likes and dislikes. There are no forbidden foods when you calorie count – everything is allowed – as long as you eat less calories than you burn up each day you will lose weight

Plan your shopping trip. Make a list before you go to stop impulse buying.  Avoid supermarket shopping when you are hungry, tired, feeling down or stressed out so that you don’t buy comfort food.

Top tips:

• Look  out for the calorie content of ‘ready meals’. Choose those containing less than 450 kcals per serving. Keep some of these in your freezer for ‘emergencies’ – they are the wiser alternative to ‘quick-fix’ takeaways.
• Watch out for high calorie sandwiches; if you buy a packaged sandwich try to buy a pack containing less than 400 kcals.
• If you do buy snacks choose popcorn, pretzels or twiglets rather than crisps or nuts.  Buy smaller pack sizes of whatever you buy – ‘less than 100 calorie’ packs are great!

Don’t forget

Make the most of your meal. Eat foods you enjoy in moderation and let Zotrim help you feel full sooner for that lower calorie contentment.

Controlling the calorie content of what you eat whilst taking Zotrim will speed up your weight loss

01 Soft elastic top band measured to fit leg perfectly ensuring no slipping or constriction

02 Specialised weaving texture protects tibia reducing onset of shin splints

03 Protector pad positioned on calf muscles relieves muscular strain and fatigue

04 Sophisticated breathable knit texture provides comfort and ventilation keeping you cool

05 Ankle protector stabilises the ankle and optimally supports the feet’s function

06 Achilles tendon protector reduces shoe friction reducing risk of blisters

07 Heel protector reduces the risk of soft tissue bruising

08 Soft padding protect flexor muscles of the foot reducing impact shock whilst providing optimal circulation

09 Toe Tip Protector reduces likelihood of toe injuries

10 Instep cushions reduce pain on medial aspect of the foot

One of the best ways to kick start weight loss is to make sure that you are eating a protein rich breakfast, and the earlier you have it the better. Ideally aim for your breakfast to be eaten before 8am, and choose protein rich options such as a poached egg or baked beans on wholegrain toast or some oats with a sprinkle of your Favourite BSc (Bodyscience) protein. Alternatively, if you would like results a little faster, try swapping breakfast for a protein shake for just a week or two – a full meal replacement can often act to shift a couple of kg quickly which can be a great trick psychologically to keep you on track with your new lifestyle changes.

When the body becomes used to a set routine or stimulus it actually looks to maintain it’s current state and can actually increase cortisol levels in the body which can cause weight gain. The following is a couple tips on how to keep on course with continual weight loss.

Add Variety to Your Workouts
Incorporate variation into each workout. Variety is critical because your muscles become very efficient at the exercises they are accustomed to doing. Switching things up or doing something radically different during each workout session is more challenging to your muscles. This concept should be applied to both aerobic exercise and strength training.

An individual who always does the same exercises will usually plateau sooner than someone who continually makes changes. If you don’t feel comfortable doing a different workout each time you hit the gym, try to change your exercise routine at least every 6-8 weeks. Changing your routine is crucial to keeping your body/muscles surprised. They’ll have to work harder, you’ll be challenged, and you’ll burn more calories and build more lean muscle in the process.

Change your cardio activity:
Change the type of exercise you usually do. The possibilities of aerobic exercise are endless. If you walk, try cycling. If you take kickboxing, try the elliptical. Consider adding some of these possibilities to your routine: running, jogging, walking, elliptical machine, swimming, cycling, indoor exercise, outdoor exercise, hiking, fitness videos/DVDS, group fitness classes like kickboxing, aerobics, spinning, stair steppers, etc

Change the duration of your workouts:
Try to increase your minutes as you become fitter, and occasionally, try a shorter (but more intense) workout.
Change the intensity of your workouts:
This is something you can play with on a daily basis. This includes working at an incline or harder level, sprint work, distance work, maintaining intensity, or interval work (shifting between fast/hard and easy/recovery intervals).

Change your Strength Training Routine:
Change the mode of exercise. If you are using machines, move to free weights. If you are using body weight, try resistance bands. If you are doing free weights, add a stability element like a BOSU ball or stability ball. Try doing exercises while balancing on one foot or switch between any and all of these.

Change the exercises you actually do. If you have been doing chest press, change to a chest fly or use the pec deck machine. Think of an alternative exercise for each muscle group and you’ll have an entirely new workout

Change your resistance level and/or number of repetitions. Be sure to increase your weight regularly. Make sure you are lifting to fatigue with each set. If you typically lift 12-15 reps, try doing 8-10 (with a higher weight) or vice versa. Play with your weight and reps in each set.

There are lots of ways to add variety to your workouts—and it’s SO important that you do to continue losing weight and improving your fitness level. By always challenging yourself, you will avoid hitting a plateau in the first place, and overcome the one you’re stuck in now.

The principles of nutrition, rest and variation all work closely together. When not followed properly, they can instigate a negative snowball effect: Repeating the same exercises can cause overtraining, which leads to plateaus and an inability to sleep. Lack of rest hinders you progress, making recovery take much longer, especially if you are not well-nourished and hydrated.

Along with sticking to a sound nutritional plan try adding HydroxyBurn Pro Clinical and Zotrim to your diet to fast track your weight loss.

Hamstring muscle strains are common in sports that require maximum sprinting, kicking, acceleration, and change of direction, accounting for 16-23% of all injuries in Australian Rules Football, Rugby Union and Soccer and upwards of 30% of all injuries sustained by track and field sprinters (1). The biarticular structure of the biceps femoris places it in a vulnerable position during simultaneous hip flexion and knee extension movements in conjunction with slight lumbar flexion postures that are characteristic of the late swing phase during sprinting and also kicking activities. Recent studies (2-5) have considered the incidence of hamstrings over prolonged and multi-season periods and examined the effectiveness of eccentric hamstring training as a potential intervention to reduce the risk of injury in a range of sporting environments. Accordingly, the Nordic hamstring exercise has been reported to increase eccentric strength more effectively than traditional resistance training exercises (6), potentially lowering the risk of injury and contributing to improved sports performance.

Starting Position:
The Nordic Hamstring exercise is performed by starting in a kneeling position, with 90 ° knee flexion with the hips slightly flexed and an upright torso. A training partner applies pressure to the athletes’ heels to secure the feet and ensure contact is maintained with the floor throughout the movement to facilitate isolation of the hamstrings and gluteals.

Decending Phase / Eccentric Hamstring Load:
The athlete begins the exercise by maintaining the slightly flexed hip and upright positioning of the torso and slowly lowering the body forwards against the force of gravity, using the hamstrings to control descent into the prone position. This eccentric contraction of the hamstrings is held for as long as possible by the athlete during the decent phase of the movement, ensuring that the hamstrings are eccentrically contracting to as long a muscle length as possible. Once the athlete is no longer capable of controlling descent using an
eccentric contraction of the hamstrings, the athlete ‘releases’ the eccentric contraction of the hamstrings and allows their body to fall forward, using their hands to ‘catch’ themselves and controlling the remainder of the decent towards the floor to allow the chest to touch the floor.

Rebound Phase:
Upon completion of the eccentric loading repetition, the athlete should immediately rebound to the starting position by performing an explosive push up and incorporate simultaneous concentric contraction of the hamstrings to raise themselves back to the starting position.