John Lark

What is with our obsession with the scales?

Our obsessions with what the scales read are now a firm imprint on our daily lives. The medical community thrust the BMI scale upon us and tell us what degree of obesity we are.

Discussions around the dinner table, at work, with relatives and now even with child revolve around ‘how much you weigh / have lost / put on’ etc.

Our subconscious is primed with images of slim celebrities who ‘look fabulous’ and ultimately as a culture we now model ourselves on these body types and images.

Time to take check and propose that all is not what it seems. In fact I would argue that what the scales demonstrate is very little in terms of what state of health, fitness and ‘looks’ you are in.

For example you can be fit but not necessarily very healthy. What do I mean by this? Well, as Barry Sears author of Toxic Fat argues, skinny people may not possess a genetic disposition to store body fat in visible areas (bums, legs and tums). They do however, possess the not-so-good ability to convert fatty acids into excess free radicals that wreak havoc upon us causing us to age early, fall ill, cannibalise muscle to be used as fuel and weaken our bones.

So ‘no’ the skinny bitch can’t eat anything she likes and not put on a pinch. It doesn’t work like that. I mean think of it like this? Do you honestly think that you can-not be effected by a diet of cigarettes, coffee, skipped meals and special K for breakfast? Delusional. Mad. Call it what you want.

So, what do the scales tell us? Ultimately they tell us our weight. But weight of what? We are made up of muscle, fat, water, a connective frame that includes bone, tendons ligaments etc etc.

And what about the skinny work collegue? How much inflammation is she dealing with on a deeper level? ( If you would like to know how then I suggest you take a live blood analysis consultation. You will see first hand how ‘clean’ your blood is and ultimately how healthy you are)

It is disheartening to see so many of us become hung up on our weight and what the scales say. Your weight can fluctuate throughout the day. No one knows the exact why this happens. Some scientists propose that it could be to do with your fluid levels. But imagine hopping on the scales after a gym session and seeing you lost 2lbs. Great. Later on in the day, the scales creep back up 2lbs. Disappointment sets in. You may even think about quitting.

Celebrities lose weight at an astronomical weight. 7lbs in 2 weeks. 4lbs in a day with the new ‘wraps’. 40lbs in 6 weeks was the best one I heard. What is actually happening?

Lean bodies with good levels of health determined by blood tests will possess 10% of their body weight as fat in males and between 14-16% in females. Visible muscle definition will be evident.

Who would you put in this class? Models? Fitness Professionals? Celebrities? The cast of Desperate Housewives?

Well, think again. Models possess very high levels of body fat, up in around the 20% range. How can this be? Their diets that force them to eat skinny i.e. below what they would need in terms of their daily calorific amount to maintain their weight coupled with a diet rich in cigarettes, alcohol, stress and zero exercise will force them to burn fat AND muscle.

They are sick and tired. The scales say one thing, their vicious mood swings, aging skin and lack of muscle tone says another.

What about the BMI and all these Liquid ‘Get Slim Quick Formulas? An Olympic rower around 16 stone and 6 foot 4 is categorised as ‘Obese’ by the BMI. It neglects to look at body a fat level which in all cases is below 10%. Try telling 4 time Olympic Gold Medallist, Steve Redgrave he is obese!

Equally the liquid get slim quick diets are a complete joke. How can sipping away for 2-3 meals a day on a cocktail of artificial colourings, sweeteners devoid of ALL nutrients be good for you?

Fat stores are depleted from our muscles and liver. But our muscles are also depleted as our bodies, like hunger starved dogs, search for their next source of energy – your muscles and the protein that is contained within.

Try and embrace how much body fat you are carrying over what the scales tell you. A skilled exercise physiologist will be able to measure your body fat levels. Better still, just aim to get healthier. Have you ever seen a healthy fat person?

Is it as easy as drinking your food? No. Is it as easy as relying solely on the scales? No. Keep focused on your body fat levels. Have them accurately taken and then set about meeting the challenge. The bikini body is about to be unravelled and the age of the ‘skinny fat’ will be long gone.

John Lark is a personal trainer in maynooth. Visit his web site www.spherefitnessstudio.com to claim your free report and one euro trial

So the New Year has bought with it promises of dramatic change and Spartan-like dedication to the task in hand – your health and fitness levels.

To make this easy I want to make this as simple as possible.

Here is a list of what I believe to be the best steps you can take this year to improve your health and fitness levels.

Take one action item from this list. Do it. Do it hard for a week or however long it takes you embed.

So without further a due.

Write down your goal. You are far more likely to achieve it.

Match your behaviours to your goals. If your goal is to run a marathon this year then you need to get running. Likewise the same goal wont be met if you are constantly in the behaviour pattern of sitting on your arse every day. Equally if you want to lose weight then pick five behaviours that you know will help you lose weight and do them every day.

Find your ‘why’. Why are you doing this? This has to be strong.

Focus on improving your health rather than shrinking your waistline. With health comes fat loss. With health comes abundant energy and balanced moods. With health comes performance in life, sport and work. Living should be fun and easy not a chore.

Keep a grateful journal. Each day spend 2-3 minutes and wrote down what you are grateful for. Turn off the news and do this. You will sleep better and wake up looking forward to the day rather than thinking about the next ‘drama’ that you have to tackle.

Improve your sleep by investing in blackout blinds. Your hormones and immune system will thank you for giving them a good night’s sleep. If you struggle to nod off hop into an Epsom Salts bath. They work brilliantly.

Eat raw foods with every meal. Stick a salad or lightly cooked vegetable soup next to your meal and eat it first.

Drink more good FILTERED water. The best thing you can do for you and your family’s health is to use reverse osmosis or water ionisers. 3-4 litres every day.

Replace your paraben-laden cosmetics with organic versions. Likewise stop spraying aluminium next to your armpits. These are carcinogenic and the health shop have excellent replacements that are in most cases cheaper. No brainer.

Get your mercury fillings removed and then follow up with a good nutritional chelation protocol (like the one we can offer). This is another no brainer. Mercury is poisoning you 24-7. If your dentist says that this is not worth doing then thank him for his/ her opinion and find another one. He/she does not have your health at heart.

Stick to exercise at first (if you are new to this) that you will enjoy and keep at. Sweating and using oxygen is at the heart of most beginners to exercise Nutritional and lifestyle changes will make the biggest difference so just get sweating and moving!

Use an Infra red sauna. These are great for your health. Sweat removes toxins and again makes strides to build your health.

Want power is more powerful than will power.

Learn how to weight train.

Eat les animal and diary protein. It is making you sick and tired.

Eat more fruits and vegetables. Simple. Effective. Cheap.

Buy a vegetarian cookbook and learn how to ‘dress up’ these once boring and tasteless items.

Start supplementing your diet with Sodium Bicarbonate, Lugol’s Iodine, Magnesium and Vitamin D. These are power houses and will not fail to improve everyone’s health. A year’s supply of all of these items will set you back about 100 quid. What a bargain. In fact – let’s start an experiment. Use them and see how many visits to the Doctor you need this year. Let me know in December.

I hate ‘detox’. It is far more complicated than that. Our bodies are well adjusted to deal with it. However, it needs help. Especially in this day and age. We have not quire evolved to deal with the environment that burdens us day in day out.

Do you think our caveman ancestors worried about what skin care product to use?

There is plenty here to get you going. Health comes from in to out. Stress, poor nutrition, toxic overload and lack of exercise will all be reflected on the outside. You are your own canvas.

So the sun finally revealed its hand and now anxious faces are on display.

Are you ready for the great unveiling or is there a bit more sculpting to be done?

Or are you resigning yourself to hide underneath shades of black, overcoats and baggy clothing.

Do not fear, as I will be sharing with you a few tricks to tighten up the waistline and leave you feeling proud of what you can do. So, put that ‘accidental slip on the mat and falling face first into the biscuit jar’ behind you and move on.

Here are a few key points in order of importance:

1.    Tighten up your diet

If you fill your stomach with junk your body will repay you with excess fat.  It is really that simple.

We use a compliance grid if you need to tighten up your nutrition. What this means is that if you ht around

90 per cent compliance for the week you will see progress with your waistline, hips, backside (fill in the blanks).

How to score this is to divide your day up into opportunities to make a good or bad decision. You may have

3-4 opportunities that you need to ‘get it right’ by eating a meal that adheres to good fat loss behaviours i.e. not a mars bar. Multiply this by 7 to give you 21 opportunities through the week. Your 10 per cent could be a couple of glasses of wine on a Saturday, a dessert. All in all you have 2 ‘tokens’ to deviate off the plan. The rest of the time you are on!

Every meal should have the following items: some form of protein, raw or lightly steamed veggies and some dietary fat. Keep the grain choices to immediately after you train.

2.    Give yourself 28 days

I like this number. It is short, intense and long enough to give you good results. Most people give up after 4 so if you are going at it for 28 days then great! The bottom line is this – rapid fat loss is all or nothing. If you want to get in shape quickly then you can’t be dilly-dallying over wanting to tuck into your ice-cream fund or wonder if you have the energy to train today. Those that do-do. Those that don’t, don’t.

That is why your nutrition is so important. As a personal trainer in kildare, I believe some foods can actually lift your mood to give you the motivation to train. In here excellent book, The Mood Cure, Julia Ross outlines several strategies to give you that extra va-va-voom to get up and actually do some exercise without dreading it!

These include upping your intake of protein at every meal ( yes that includes breakfast ) avoiding the white flour products COMPLETELY and supplementing your nutrition with a liberal dosing of specific amino acids, vitamin D and Omega 3 oils found in plant based products and fish oil.

3.    Get some exercise!

It is a good idea to actually break a sweat every day. This is our way of using what our bodies are designed for – movement and also the perspiration acts in excreting acid waste build up for overall health and vitality.
I would recommend a minimum of 30 minutes exercise 3 times a week. This could include a brisk walk, jog or a run. Alternatively you could break a sweat playing sports, hitting the bike or the pool.

4.    Train

There is a difference between ‘exercise’ and ‘training’. Training involves taking you out of your comfort zone. Training involves pushing your beyond what you think you are capable of doing to elicit the ‘stress’ response. When this happens you improve. You can become fitter, stronger, more toned.

The key is to get the right amount of stress through training to spark this response. Too little and nothing happens (so put the pink dumbbells down – they are doing nothing for the bingo wings) and too much and you will burn out (so twice a day for an hour is really unnecessary in most cases).

5.    Specific Training

I would recommend 3 training sessions a week combined with a 90 per cent compliant approach with your nutrition. Your training session could be a mixture of heavy weight training and ‘interval’ type training leaving some room for direct abdominal work (if you REALLY have to).

Here is one exercise to tighten you up and give your back a boost. Lie on the floor face down. Now raise up on your toes and pick your hips up too. Rest your weight on the blades of your forearms and hold this position for up to a minute. If you find it hard at first keep with it but build it up in 15 second intervals, beginning with a 15 second hold.

Simple guidelines with simple principles. There is one that we haven’t mentioned. Hard work – and lots of it

John Lark is a personal trainer in Kildare.

It is the classic scenario that eludes so many people. They hit the gym hard yet they find it hard to shift the love handles.

Days drag into weeks, weeks into months, months into years and still the dreaded tyre just wont shift. The rest of the body may (or may not be) taking shape nicely. So what is going on and more importantly how can we fix it?

Your love handle levels are a direct correlation to your glucose or sugar tolerance. His work over the past 27 years has found direct correlation between the levels of fat on your back and side and your insulin management.

In simple terms when we eat sugar, take for instance a piece of cake, our body responds by releasing insulin to shuttle that sugar to the muscle cells for use. That is when we are insulin sensitive.

However, our consumption of grain, pastas, starches and simple sugars grossly outweigh our ability to tolerate the level of sugar in our diet. Do we need to consume the amount of sugar we consume on a day-to-day basis to ‘keep our energy levels up’? – NO!

We have become insulin resistant whereby the sugar is shuttled to the fat cells instead.

Genetically we have evolved 0.01%  in 40,000 years. Our consumption of grain is alien in the grand scheme of things in our evolutionary diet. We are fighting against our genetic code instead of working worth it.

To stick to what you should be eating try this simple lifestyle adjustment:

“If it does not run around in a field, swim, fly or is not green, do not eat it”.

Since our genetic code has not changed since Caveman times it seems logical to eat like one. That certainly did not mean popping to the tree and picking a biscuit off it or leaving the cave to pop on the fire 10 breaded chicken goujons.

We ate wild meats, green vegetables and rarely (maybe once a year according to expert Loren Cordain) we would stumble across a bee-hive and gorge ourselves on the honey.

The easy way to locate this type of food will be found on the fringes of your supermarket and at your local butcher’s.

Upping your intake of protein including the more nutrient dense plant based proteins  at each meal will aid in managing your insulin levels better with small more frequent feedings of protein and healthy fats such as Fish Oil, Avocado, Macademia, Walnut Oil.

It is a far cry from the ‘low fat’ offerings that are found in the aisles these days. Please – do not be fooled.

“But they are all high in fat” cry the ‘low fat gurus’

“Really?” I reply

The calorie is a calorie is far too simplistic in this case. Certain low-fat staples such as Skimmed Milk are low in fat. However, they are insulinogenic meaning they will still spike the insulin to store the sugar in fat cells.

In addition they are acid forming foods forcing our body to buffer this acidity by removing it from our blood and vital organs and straight to our fat tissues – out of harm’s way.

The classic breakfast cereals with skimmed milk are out and best found in the bottom of a garbage bin.

Increasing your fibre intake will also aid in blunting the dreaded insulin response alongside improving your colon health by protecting the mucosa.  A grain-free fibre rich in Cranberry Seed Extract, Hydrobind Carrot Fibre and Probiotics will suffice with an optimum amount of 30g per day over divided amounts.

And finally – get off the fat to get the fat off. You have to move and move with intensity. Put away the spandex and get lifting weights with the aim of building muscle.

Ladies you will NOT look like a bodybuilder. In fact the more muscle you have the more calories you will burn through the day as 1lb of muscle burns 50 kcal. It also aids with insulin management.

So simple steps equals long term progress. A skilled exercise physiologist should be able to tell you why you are holding your body fat around your love handles and more importantly tell you how you can reduce them.

John Lark is a Personal Trainer and Nutritional Consultant. Download your ‘5 Top Tips for Fat Loss’ at www.spherefitnessstudio.com. He can be reached at 01-5052131.

As a personal trainer in the Irish town of Celbridge, there is no harm when it comes to fitness to look furhter afield for clues as to how to obtain a great physique. When Michele Obama emerged from the aftermath of her Husband’s inauguration the world was heard muttering words of encouragement about the first lady’s physique.

In particular her toned arms were marvelled at and suddenly a wave of Internet and media followers c. 40-year-old age bracket were taking encouragement from her looks.

Reportedly she arises at 5.30am to train with her husband three times a week. She trains and consumes a ‘clean diet’.

This is only matched by her husband who on his campaign trail awoke at 5.30 in the AM to workout at gyms that had been closed off to accommodate the Premier.

So what is ‘her secret’? What is separates her from the masses of women who struggle with ‘the bingo wings’ or ‘dinner lady arms?’

Of course the perks of the job come with all the trimmings of an in-house chef and personal trainer.

However, do you think that her physique is the result of a magic bullet?

There are much deeper issues and lessons at play here and ones that can help you strive for greater achievements.

Take for instance the issue of consistency. No matter what, Obama trains three times a week. They make time. They find time. For them 5.30 in the morning is the only time they can make. So be it. If the most powerful couple can find time to do this, do you think you can too?

Then there is the issue of public accountability. Do you think that the pressure of millions watching your every move is enough motivation to get you hit the gym rather than pulling your duvet over your eyes? Or what about the tin of biscuits that is regularly visited by your hands? A global audience would certainly scupper that visit.

Accountability is a hugely successful tool in fat loss. It makes celebrities work their backsides off to drop baby weight, help extras from Eastenders make fitness DVDs.

Making this work for you however is simple enough. Tell people about your plans. Tell your friends, family and co-workers. Tell them specifically about your plans.

I had a personal training assessment this week with a female client and she rightly pointed out that the Irish are ‘negative’ in their comments.

She was dead right. I stated that the best way to respond to this would be to feed off this. Let it drive you to greater achievements (as a side note – she did awesome with a 10lb loss achieved with a steely determination to prove her group wrong).

When making yourself accountable step out of your comfort zone. Stick your neck out. Why not set up a weight loss blog on the Internet? It has driven some individuals to amazing losses in weight. Why? Because suddenly you are making yourself accountable to a global community.

Take home point –find your social support group / individual and check in with them frequently.

Then there is the issue of the nature of her training. Michele Obama did not get arms like that lifting the pink dumbbells for 2 sets of 30 repetitions or poodle on the cross trainer for 60 minutes counting the calorie dial.

To create a toned physique you need to step up to the heav(ier) forms of weight training. Swap the plastic dumbbells for chin ups, press ups, squats and Deadlifts and be prepared to lift heavy!

If you couple this with a clean diet rich in vegetables, fish, water and good fats you will literally watch your fat disappear to reveal toned slender muscles.

I was in the gym the other morning watching as some poor trainer was lambasted with comments such as

“If walk at this speed then how many calories have I burned off” and “If I put this incline up, will I burn more calories”

In other words ‘have I worked off last night’s dessert yet?’

Stop concerning about the petty details. Get in the gym, remain consistent with your behaviours and your results will follow.

John Lark is a personal trainer in Celbridge, Kildare. Visit his web site at www.spherefitnessstudio.com for more information and how to book your free trial.

Are there ‘Quick Solutions to Fat Loss Problems’ writes Kildare Personal Trainer, John Lark? In this article we explore some common myths that we have heard many times in consulting with fat loss clients. We share some ways of debunking them with immediate fat loss results!

As a personal trainer I hear the most creative of excuses. It seems that even at this time of year that despite the wave of enthusiasm in the New Year, excuses are still being made to avoid the dreaded ‘E’ word. Even embracing a bit of change is like dragging a car.

Here are some problems and my solutions to them.

Problem “I don’t have enough time.”

Solution – You do. You just don’t know how to manage your time. You have the same time as every one else.
The same 24 hours that Bill Gates, Barack Obama and Warren Buffet have. You just don’t set exercise or eating healthy as near the top of your priority.

Stop, take check at your ‘time vampires’ (watching TV, nattering hours on the phone, reading trash mags) and be ruthless. Get rid of them. Make exercise and preparing healthy meals important and see the benefits.

Problem – “Eating Healthy all the time is boring”

Solution – you just need to reframe what you consider as boring. This is a challenge as ‘cravings’ normally overwhelm your rational thinking.

Instead of viewing a salad or vegetables ‘boring’ think ‘boundless energy, vitality, health, strength and well-being’. And who says you have to eat healthy ‘all the time’? We call for a 90 per cent compliance on our nutrition programme.

This leaves 10 per cent for those foods that you consider a ‘treat’. It doesn’t have to be about denial and sacrifice.

And who says eating healthy is boring?

Look into some simple, basic cookery books and try them out! This will be time well worth investing. Not only for yourself but also for your family. Your personal trainer may even take you grocery shopping to make even better use of your food.

Imagine being able to rustle up a poached salmon  fillet wrestling on a bed of rocket, tomato and basil salad tinkering with a delicate olive oil and lemon juice dressing in 10 minutes. Mouth watering isn’t it?

“But I will have to give up chocolate and ice-cream”

Solution – Really? And live like a monk or an obsessive? Work these foods into your plan. The only thing you will have to give up is the notion that you can sit on your backside and think the pounds will melt off and that you can eat everything in the cupboard and dream yourself skinny. That is just delusional.
I love ice cream and a good glass of wine. But they are every now and then. I advise my clients to have one meal a week if they are on a fat loss plan whereby the rules fly out of the window.

Problem – “I can’t afford the gym”

Solution – Exercise at home, in the park or head outside. Get a good workout DVD and have some fun with it. Alternatively lower all your stress hormones by heading outside for a brisk walk. A cheap set of Dumbbells will last you a lifetime.

Problem – “I don’t have a way of getting to the gym and besides I have to take Little Jonny to Scouts”

Solution – See above and stop making overly-creative excuses.

Problem – “I am injured”

Solution – That’s ok. Injuries are what I call andinconvenience’ not an ‘injustice’ . Exercise professionals will be able to work around your injury enabling you to still work towards your goals despite your set-back.

Problem – “I don’t feel like it today”

Solution – when IS a good time? Just start! Just do something that will make a difference. The Japanese have a philosophy called Kaizen. It seems to be the buzzword at the moment. But it means gradual and incremental improvements. Each day make a positive step towards your health and fitness.

Problem – ‘I Just can’t stick to  it’

Really? How hard have you actually tried? Give it your all, measure your compliance to it or know how to quantify your efforts. Where are the indicators to tell you that it is working or not?

My point is this if you are writing to do lists all the time – stop. Stop thinking about it and just do it. Paralysis by analysis.

Problem – “It’s boring.”

Solution – Yep, so is waiting in the Doctor’s office because you are too sick to do anything.   We are designed to move and eat healthy nutritious foods. As they say – prevention is better than a cure. Besides, exercise can be fun. Dance classes, group activity and meeting with friends for a good brisk walk can be fun.

Visit Kildare Personal Trainer, John Lark’s website at www.john-lark.com and download your free report on the ‘7 Most Effective Ways of Burning Fat’ including a free sample workout and meal plan.

As a personal trainer in maynooth, I have found that it is widely accepted in the fitness and fat loss community that the more a food product places on marketing, hype, colourful packaging and ‘in your-face’ labelling the worse it is for your waistline.

Take for instance Breakfast Cereals. Advertising budget of millions. Characters to sell the product to kids and so on. If you left it outside for a night rest assured even wild animals would leave it alone.

Compare this to Organic Wild Salmon. It doesn’t even get a mention in Reader’s Digest.

If you are looking to shrink your waistline and reduce your level of body fat then keep things simple and prevent falling victim to the marketing hype.

For example, the ‘low fat’ label that is attached to most, if not all, ‘healthy’ products is misleading and just scandalous.

How can a cereal bar packed full of sugar in its flimsy 100 calorie frame be anything more than a recipe for waistline disaster?

First of all, products like this that are ‘low in fat’ are also low in nutrients. They are devoid of vitamins and minerals that provide with life, vitality and energy.

Compare the Jaffa Cake to the humble Orange.  Both are low in calories. Yet one has more nutrients – can you tell which one?

Yoghurt is healthy enough without an added 2 teaspoons of sugar, masked with all the health benefits of healthy bacteria that is good for your gut.

If you want healthy bacteria then take a supplement. A quick swig on a pot that wouldn’t feed a toddler isn’t going to do it.

The problem with the ‘low fat’ staples is that they are just that – low in fat.

Food manufacturers remove key nutrients from the food to make it taste better. Ever wondered why you just can’t stop at one biscuit?

Biscuits, cakes and other processed ‘low fat items’ are also rich in things like inverted sugar syrup, glucose-fructose syrup and such like. These are as bad, if not worse, than consuming sugar. Take sugar, distort its chemical make-up and bingo you have the main part of what is your cereal bar.

We need fat. Good fats. The fats you find in nuts, seeds, oils such as avocado, walnut, hemp, olive and fish oil.

We even need saturated fat. The fat that comes with good old coconut oil and raw butter.

If you can imagine your body being nothing more than a complex network of cells that make up  our organs, skin, hair and body parts then you will see why.

Each one of these cells has an outer wall called a membrane. This membrane is made up of fat. All sorts of bodily reactions are dependant on this membrane doing its job. It must allow hormones in to allow a reaction to occur inside the cell. It must allow substances out too, like the release  of body fat from adipose tissue.

A diet that has a sensible mix of fat will ensure that this membrane does its job. Stuff comes in, stuff comes out.

Can you imagine if it didn’t? Hormones, nutrients and fluids would not be allowed in (or find it very tough) and other substances would find it hard to get in too.

Becoming a fat-phobic will do nothing for your waistline or your health.

However, the devil is always in the detail.

If you are on a calorie controlled nutrition plan then you would be wise to ensure that you don’t use this to splurge on your favourite double cream.

Instead work it into your calorie budget. If you know that you can maintain your weight on 1800 calories then think before you use these up in one feast of steak and raw butter.

Rest assured you will get fat if you eat over your calorie allowance, even if it is considered ‘healthy’.

It is, however, not surprising that once you remove all the processed and packaged foods from your calorie budget how much you have room for the foods that provide you with all the tools necessary to reach your health and fitness goals.

Fish, good quality meats, vegetables and good old-fashioned healthy fats.

John Lark is a personal trainer based in Maynooth, Kildare. Visit The Sphere Fitness Studio and claim your complimentary assessment and trial session now!

Ok, ok I know ANOTHER dietary fad, promise or quick fix.

But, hey, listen up because whether you like it or not you MAY not have to count calories or listen to the diet dictocrats whine on about how many calories are in protein, carbohydrate or fat.

What does this mean? Well it means if you stick to a more alkaline diet then you may be able to eat what you want without the corresponding level of guilt, self destruction and stress associated with it.

You know  – the ‘I’ve eaten a packet of biscuits so I might as well really finish it off with this tub if ice-cream’ then followed by

‘What have I done!!” (trigger tearing of hair and self-loathing) followed by an increase in stress which guess what? Triggers MORE sugar cravings.

It is a circle of destruction.

We have a right to not be at the mercy of food. We have a right to have boundless energy throughout the day with glowing skin, boundless energy and strength. We have a right to be free from disease.

They key, as Dr Robert Young explores in his book, The pH Miracle is to maintain your acid-alkaline balance.

As a starting point for someone looking to change, this is a good point.

Now you don’t really need to know about pleomorphism or become a microbiologist to understand about ‘building blood’.

What is interesting is that if you do stick to a more ‘alkalising’ approach to your foods, water and lifestyle then the results are forthcoming.  You will optimise your ideal weight (rather than be overweight), you will have glowing skin, you will have boundless energy. Why? Because that is how you are designed.

The essence of this programme is to eat what you know is good for you (vegetable, some fruits, fish and dietary fats) and avoid what is not.

Not exactly rocket science?

There are some specific alkalising foods that are rich in alkaline minerals such as potassium and magnesium contrary to the more acid forming foods such as phosphorous and sulphur. These include lemon, limes and avocado.

(A list of acid and alkaline foods can be found at my web-site www.john-lark.com)

A good starting point for most individuals is to alkalise through  hydrating yourself. Most of us stay ‘overdrawn’ when it comes to hydration. Drinking one cup of water only to become overdrawn with a cup of coffee then another, then another. Considering we are 70 per cent water, this is something to take note.
How on earth can you expect to metabolise fat if you are dehydrated? Drink up!

Building an alkaline rich meal is not as hard as it seems.

Stick to your plate being 80 per cent alkaline foods and the rest being acid forming foods such as meat, dairy or starches.

Yesterday I had a leafy green salad made up of spinach, sprouts, celery, pak-choi, asparagus, peppers and carrots, drizzled some olive oil and lemon juice over it and draped a avocado on the side. Then for the 20 per cent I added a piece of salmon or you can have some pasta.

It is not hard to construct your own. Just makes sure that 80 per cent of your plate is covered with foods you know are good for you and the other 20 per cent stick to the wholesome foods that may not be as good for you e.g pasta, rice, potatoes.

Obviously there is always the devil in the detail. Foods that we may have thought are good for us if we are trying to achieve some form of balance either through optimising our weight or our health may not be in the long run.

However, as always there are some core issues that are at work here.

One, we know what is good for us in most instances we just choose not to do it. Why? That is  a personal decision weighted by our pressing needs for instant fulfilment.

Secondly, most if not all diet (I hate that word) or (clear the throat) nutritional strategies work if you stick to the principles 90 per cent of the time. So can you eat your favourite dessert. Yes, of course! But not every day of the week!

In our efforts to constantly seek pleasure we have forgotten about the pain in some of nutritional choices. Find your balance and this constant mental battle will disappear.

John Lark is a personal trainer in Dublin

I love married life. It follows a period of moving in together, a bedding in period and then the fun really begins! It is like learning to drive. You don’t actually learn to drive until you get your licence.

You may ask what this has to do with fat loss. Well, we deal with a lot of married couples here at The Sphere Fitness Studio and there is one over-riding habit that comes to a head time and time again!
Portion control.

It is not a deliberate ploy but have you ever served your food on the same size plate as your partner’s?

You know that feeling when you get home from work to be granted with a plate of food that is enough to feed a small army.

Granted that some of our food choices are not the best (high sugar, high starch, low fibre, low veggie intake) but this is a very simple observation that can actually make a difference.

I don’t overly buy into the eat less, do more. Why is it that Mrs Jones comes to me (and she isn’t the only one) frustrated and down-beat that she hasn’t lost any weight and has yo-yo dieted for the past 5 years.

When you are healthy you don’t worry about your weight, your mood, your energy levels, your sporting performance. It just happens as it is suppose to happen, as you were designed!

Making better food choices over calorie counting always trumps in the long run. Building good habits such as not over eating, drinking more water, eating veggies at every meal and so on are the fast track to success. Suddenly you are in control rather than your ‘poor’ metabolism.

There is a time and a place for becoming fanatical about counting calories. However, nine times out of ten making better food choices and moving more will work.

That means you wont become fanatical about every morsel that passes your lips.
It is one of these things that is small effort yet big reward in the bid to get started shedding those pounds.
Ladies take your plate. Gents take yours. Even more worringly kiddies have your own plate too.

It seems that everywhere we go this s rife. We look for a bargain in our restaurants and cast a raised eyebrow if the food isn’t piled high when we eat out. This habit stinks.

What happened to the quality over quantity?

One possible explanation for this behaviour is that your food choices are devoid of nutrients. As a result you over-eat in an attempt to ‘fill the void’.

Why do you never feel satisfied after polishing off a box of biscuits? Because there is nothing in them in terms of what your body actually needs.

It is called the 51 Principle. Your brain will tell you when it is fall when it recognises 51 key nutrients found in the food or fluids you consume.

Food manufacturer play on this, spending millions on manipulating the foods we eat by removing or substituting the nutrients we need to feel satisfied. As a consequence we just end up eating more.
Then again it could be just pure gluttony.

Take a lesson from the Okinawans. They have a practice called ‘hara hachi bu’ or eat until only 80 per cent full. If you eat until you are stuffed you are basically labelled a ‘pig’ and ostracised. This is coupled with a diet rich in legumes, vegetables and fish.

Harsh but fair. Let’s look at the evidence for this practice.

Heart disease, stroke rates, cholesterol, homocysteine, blood pressure and cancer rates are all lower than in North America. Hip fractures are lower and dementia is rare. Okinawans live longer too.

You can and should be fussy in a restaurant. Ask for smaller portions and more often than not they are willing to accommodate.

After all if you want to be the same as your partner – eat like them.

Grab Your Free Report on the ‘7 Most Effective Fat Loss Strategies’ at www.john-lark.com

When you think about it – it is the most obvious and logical step to take when one embarks on any fat loss programme.

Drink more water.

Everyone harks on about it. And to all of us it is common sense that doesn’t need a genius to figure out.

We are 70 per cent water. At 4 – 5 % below optimal fluid intake, you could experience a 20 – 30% decline in cognitive function or encounter episodes of ‘brain fog’.

The decline in blood volume that occurs with even slight dehydration impedes the transport of oxygen and nutrients throughout the body, which drains energy hence your afternoon slump.

Even your bones are 25 per cent water.

The muscles that drive your performance are 75% water.

The brain that steers your limbs is 76% water.

The blood that carries your nutrients is 82% water.

The lungs that provide your oxygen are nearly 90% water.

So before you even worry about your calorific intake, how much protein you are consuming and even your fruit and veggie intake you need to drink up.

It is the most potent fat loss trick that you can deploy immediately. Why? Your body thrives on water. Can you imagine your car running without oil?

Your fat cells are particularly active if they are hydrated and bathing in a sea of good quality water. If they aren’t then trying to get the fat out of their comfy havens within your hips is hard work.
Unfortunately, a lot of what we drink is anti-water too. Fruit juices with their high sugar content force us to use up our vital water resources. Coffee, tea and sodas also send us in to a state of chronic dehydration.

As a guide we should be drinking good quality clean filtered water. I strongly recommend getting a reverse osmosis filter fitted.

A sharp rise in the number of men requesting breast- reduction operations is being blamed by surgeons on the effects of excess female hormones in tap water and food reported The Sunday Times in July 2005.  So, yes the quality of your water is important.

1 litre for every 18kg of body weight (which seems a lot) can be managed if you chunk it down into steps. Begin with two litres a day and a plan. Have a large glass before leaving the house in the morning. 500 ml between meals and sip at a night. Drop some freshly squeezed lemon juice into the mix.

You will develop a tolerance to this. When you do, crank the volume up.

Focusing on your water intake will take a few baby steps but like all journeys they begin with a single step.

People look at me with a blank stare when I point out that the first most blockbusting fat loss strategy we will put into action is to drink up.

Why?

Are we so used to the next magic bullet when all along it is staring us right in the face?

Are we so used to instant gratification that to actually work at something as basic as drinking water is a turn off?

That’s ok – stay fat Because you deserve to be.

If you have struggled with your weight for years do not expect miracles to happen in 3 weeks. You have to be prepared to work and give yourself a fair chance at this.

So use the 80-20 rule when it comes to fat loss. 80 per cent of your results will come from 20 per cent of your efforts. Stick to the nutritional strategies that will yield the most results.

That is why drinking your water is the first step. What is the most abundant nutrient in the whole body? Water. What do all of our body cells need in abundance? Water and Oxygen. What do you think will accelerate your fat loss efforts with the least effort?  Drinking more water.

You should forget about chopping your portions and finding your next magic bullet until you try a good old-fashioned glass of nature’s finest.

John Lark is a personal trainer in dublin