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How far would you run for your favourite food?

YOU might rethink that chocolate bar or can of softdrink if a new push to display the amount of exercise needed to work off food and drink on labels is successful.

Cancer Council Queensland have voiced their support for the idea which was first suggested in the British Medical Journal and so has fitness experts Sharny and Julius Kieser.

"I like the idea," Julius said.

"It's similar to cigarette packets showing the damage of smoking.

"People often don't realise how much effort it is to burn something off."

Julius said the labels could be particularly helpful in shining a light on foods that are labelled as healthy but aren't really.

"I think it should be on everything because some healthy foods are actually pretend healthy or healthy junk.

"It'd be a good basis for comparison on foods."

Julius was sceptical though on whether it would actually result in people making healthy choices.

"I think people who see that the chocolate bar they want will take 5km they might choose something else but it'd be if they were going to have a Boost Bar that took 5km they might instead choose a Kit Kat that takes 3km. I don't think they'll say I'll go get a cabbage. That'd be ideal but I don't think that'll happen."

  • One slice of pepperoni pizza - 272 burpees
  • 50g chocolate bar - 27-minute run
  • One M&M - walk the length of a footy field
  • McDonald's cheeseburger - 26-minute run
  • Meat pie - 53-minute run
  • Can of Coke - 20-minute run
  • Glass of white wine - 28-minute swim
  • Pint of beer - 1-hour 4-minute walk

WHAT DO YOU THINK ABOUT THIS IDEA TO DISPLAY THE AMOUNT OF EXERCISE NEEDED TO WORK OFF FOOD AND DRINK ON LABELS?

JOIN OUR DAILY WATERCOOLER BY LEAVING A COMMENT BELOW.

What you're saying on Facebook:

Ash Man Nuske: "In the end, our bodies use a lot of calories merely to function just at rest. This paints the picture that you will need to do this amount of exercise to not get fat if you eat the product. It doesn't take into account the daily intake just to function at rest. It will only breed obsession and an unhealthy relationship with food."

Laura-Lee Stutt:" This made me chuckle. No more pizza for me, 27 burpees kill me

🙈
its a good idea though, would work for me!"

Lewis Beckman: "It'd be so impossibly inaccurate, that you may as well tell people to educate themselves about nutrition."

Overtha Hill: "Clever idea but realistically just like cigarettes, it won't alter all peoples consumption behaviours if they aren't willing to make things better."

Eleah Jude Cregan: "I don't know.... But that Mc Donald's I had today was totally worth it."

Dan Sullivan: "People who have never done a burpee will not equate the effort of a burpee to calories."

Karen Campbell: "Awesome idea!"

Hsat Ttocallev: "Hell yes. Would make me think twice."

All you need is a baking tray and 6 minutes

They're commonly used to bake biscuits, but the humble baking tray can actually help you lose weight.

Personal trainers and husband and wife duo Sharny and Julius Kieser have shared a video of a six-minute full-body workout - using two baking trays in place of gym equipment.

Mrs Kieser told Daily Mail Australia if the workout was done everyday it would only a few weeks to start seeing results.

Ab slider: Persona trainers Sharny and Julius Kieser have released a video that shows you how to do a full-body workout using two baking trays

Mountain climbers: The trays are placed under the hands or feet allowing you to slide across the carpet

Lateral slider: The workout shows a series of six exercises, including hamstring sliders, that are performed for one minute each

'You would start seeing results in a few weeks in terms of fitness,' she said.

'By eight weeks time you would have a major difference in body tone.'

And when it comes to working out at home, baking trays are just the beginning.

Hamstring slider: Mrs Kieser said anyone who did the workout everyday would notice a change in their fitness levels after two weeks

Working up a sweat: After eight weeks of doing the workout daily you would see a change in your body tone

Muscle mass: But Sharny says that when working out at home, baking trays are just the beginning

Bath towels, pillows, tins of spaghetti and drink bottles can all be used as workout equipment, saving you time and money on expensive gym memberships or weights.

The baking tray video showed Mr Kieser perform ab sliders, lateral sliders, knee tucks, mountain climbers, hamstring sliders and sliding lunges by placing his hands and feet in the trays and sliding across the carpet.

Each exercise is performed for one minute each.

Fitness duo: Mr and Mrs Kieser share workout videos and fitness tips online and have a number of books

Home workout: Use pillows or towels for an uneven squat (left), or a mop bucket for a bicep curl (right)

The video of the simple workout has since gone viral, with more than 46,000 views since it was uploaded on Monday.

'We have to try these when we are to broke to afford gym membership,' one person wrote.

Others voiced their concerns that a baking tray would scratch their tiles or wooden floors - but Mrs Kieser had a solution.

'People who don’t have carpet, who have wooden floors and tiles, you can use socks on your hands and feet to do the same sort of movements,' she said.

'You could even use hand mops and clean the floor at the same time.'

A common exercise performed at the gym is tossing a medicine ball from side to side.

Mrs Kieser said you could perform this exercise at home using a pillow.



'It's not about the weight ... but about the way you do the movement,' she said.

Body weight training: You can perform a pull up by hanging underneath the table

Training together: 'You don't need expensive gym equipment, you don't need a gym,' Mrs Kieser said

Towels or pillows piled on the floor can be used to perform an uneven squat that allows you to activate your core and leg muscles.

Another trick is to use tins of spaghetti or bottles of water as hand weights or to lay under the table and perform pull up.

'You don't need expensive gym equipment, you don't need a gym,' Mrs Kieser said.

Multi-tasking: Mrs Kieser is known for her fit approach to pregnancy and was pictured exercising while breastfeeding her two-week-old son

Transformation: The Queensland resident is a mother-of-six who previously gained 30 kilograms during pregnancy (left) before taking a fit approach to pregnancy (right)

Mrs Kieser, who is a 35-year-old mother-of-six, is known for her fit approach to pregnancy.

The Queensland resident has previously gained 30 kilograms during pregnancy, and plagued with severe morning sickness and post natal depression, vowed to make a change.

Through what she calls a 'fit pregnancy' - exercising regulalrly and eating well - Mrs Kieser said she had no morning sickness or post natal depression.

An hour every day workout can power your home for twenty-four hours

Click here for full article

What if you could power your house for an entire day just by exercising for an hour, would that motivate you to do it? I just love this idea, it could even become something that can be done as a family.

People often complain about the high costs of energy and the fact that they “never have time to workout.” This invention certainly solves both conundrums.

Most importantly, this free power invention has the potential to lift the 1.3 billion people who presently live without electricity out of poverty.

As Manoj Bhargava, the founder of the Free Electric hybrid bike, shares in the video above, it is possible to generate electricity at home while simply doing a daily workout routine.

When an individual pedals the bike, the action drives a flywheel, which turns a generator and charges a battery. This means from just one hour of pedaling, a rural household can be supplied with energy for 24 hours.

The billionaire and his team developed the bicycle to take advantage of mechanical energy created by humans to solve one of the world’s most pervasive problems.

“Everything requires energy. Energy is the great equaliser,” says Bhargava, adding that over half of the world’s population has no access to electricity or access to electricity for two or three hours per day.

Having access to clean, free energy will enable poverty-stricken communities to not only light their homes but to connect to the internet and get educated. Bhargava says the reason the majority of those who are poor stay poor is because they have no power. He aims to fix this with the free energy bicycle.

Healthy Food Pyramid Is Making You Fat

The Food Guide Pyramid has come under some harsh criticism in recent years by many scientists, nutritionists and medical researchers. They say it is outdated, gives misinformation, and at worst, can lead to obesity and health problems. How can this be? What is so wrong with this once highly-acclaimed food pyramid?

According to Harvard scientist Dr. Walter Willett, the food pyramid is not up-to-date with current nutritional research. He states the food pyramid is misleading us and adding to the growing obesity epidemic.

Dr Willett’s first observation was that the food pyramid suggests how to plan a healthy diet, but does not mention four other key parts of maintaining a healthy body:

  • the importance of not gaining weight,
  • the necessity of daily exercise,
  • the potential health benefits of a daily alcoholic drink, and
  • what you can gain by taking a daily multivitamin.

All Fats are Bad

Only certain fats are bad for you (trans and saturated fats), while others (monounsaturated and polyunsaturated fats) provide many benefits to your heart. Some of these good fats are found in nuts, fish, olive oil and wholegrains.

You need to eat a lot of bread, pasta, rice and cereal

FALSE

The food pyramid recommends six to eleven servings of carbohydrates per day, which is way too much! The pyramid does not differentiate between simple carbohydrates (sugars) and complex carbohydrates (starches). Dr. Willett’s research says that the majority of a person’s carbohydrate intake should come from whole grains (complex carbs), which will make you feel fuller for longer – due to their high fibre content.

Stay away from refined grains, white rice, bread, pasta and potatoes. Instead choose brown rice, whole wheat pasta and oats.

Protein is not that important, and can come from any meat

Protein is a key component of a healthy diet, as it is the building block for muscle. It’s just that some proteins are better for you than others. For example red meats (steak) may have a good amount of protein, but they are also high in cholesterol and saturated fat, which is bad for your heart!</span>

Choose fish, chicken, turkey and pork, as they are lower in saturated fat and have just as much protein. Beans and nuts are great sources of protein as well.

Dairy products are essential

Dr. Willett says that despite the TV and newspaper commercials advertising the need for dairy products to reduce the risk of osteoporosis, you can get your calcium from other sources without the calories. Spinach, broccoli, tofu and oranges have calcium. As stated before, you may be best to take a multivitamin to get all the nutrients and vitamins that you need as the most cost effective strategy.

Eat your potatoes

Potatoes are starches, not vegetables.

A baked potato increases blood sugar levels and insulin faster and to higher levels than an equal amount of calories from pure table sugar

So kids, print out the following food pyramid, take it to school and teach your teacher something!

Eat well, be strong and live long.

Fat Baby – Your Fault

If you have a fat kid, it is your fault. Research has shown that you can start the damage while the child is still in the womb!

Before I explain why, understand this:

you cannot lose fat cells, you can only empty them of fat. Think of fat cells as tiny balloons that fill with fat. So a fat cell is a fat holding cell. Some people have fat cells that are empty, others have fat cells that are full. Very full.

Your fat cells are distributed over your body primarily depending on your gender. That is why a woman stores fat in her butt and thighs, while men store fat in their belly and lower back.

Traditionally, women need enough food (stored as hip fat) to last full term in a pregnancy. Men need enough food (stored as belly fat) to run all day chasing buffalo.

The number of fat cells in the human body are determined in 3 stages of life. The third trimester of pregnancy, the first year of birth, and adolescence. Imagine each of these phases of life as audit time in the body. “Have I got enough fat cells?” being the important question here.

This means that in each of these stages, if your baby is malnourished i.e. you skip meals (naughty, naughty!) or if it (or you) is overfed in each meal, the baby’s body will respond by creating more storage space.

Worst is if you miss meals AND eat big meals!

Solution 1:

Eat regular sized meals, and space them evenly throughout the day.  Do not allow yourself to get hungry, and do not let yourself eat to being too full.  Drinking more water is your friend.  Did you know that quite often, when you feel hungry, you are actually thirsty. Drink a big glass of water and see if the hunger goes away.

Solution 2:

Just because you (or your children) have a lot of storage space (fat cells), doesn’t mean that they need to be filled.  All you need is enough fat to keep you alive for one or two missed meals (in an emergency!). About the size of a small pack of sandwiches is enough to keep you alive for a week of chasing buffalo, so ask yourself: “why are you storing a whole buffet?”

How To Stop Gossip In Its Tracks

Do you hate to gossip?

Do you sometimes find yourself gossiping even though you wish you weren’t?

Do you hate how social occasions tend to turn quickly to gossip sessions?

Do you wish you could just stop gossip in it's tracks?​

We had to come up with a solution to idle, nasty gossiping because we used to feel so dirty afterwards, especially if we thought about what would happen if the person found out what we’d been saying about them.

It is hard though, to stop gossip once it has begun.​  It's so much easier to bitch about someone else's life than face our own, or listen to someone talk about their latest MLM scheme.

Our initial solution was to just fess up to everyone we had gossiped about (talk about an uncomfortable conversation!), but prevention is far more comfortable than cure.

To shoot down gossip, so we don’t have to apologise to anyone ever again, here are the magic words we’ve learnt:

“What are you guys saying about me when I’m not around?”

If you want to take it further, but border on the chance of being confrontational, you can add:

“In fact, what are you saying about each other?”

Some of the best, most meaningful conversations we’ve EVER had with people have come after these two sentences.

Why Stop Gossip?

Because without gossip, conversations HAVE TO be about something meaningful, positive and constructive.

The last time we had to stop gossip, the group of people we were standing with were gossiping about a guy who had just left the conversation to go to the toilet. We felt uncomfortable and Julius used the magic words.

You’d expect everyone after that to disperse embarrassed, but when the guy came back, we all apologised to him; and he apologised back because he was gossiping about us at the urinal!

After that, the conversation turned positive and meaningful, and both of us left that night feeling like we had truly connected with the REAL people behind the gossip.

We hate gossiping, and if we do catch ourselves gossiping, we know that it is to cover some kind of insecurity in ourselves…More about that in another post; but until then…

Try it out next time you’re feeling like you’ve been dragged into the net of a destructive ol’ gossip session. You’ll be amazed at how many people thank you for freeing them from something they themselves don’t like to do!

PS… the irony of this is that word will get around, and you’ll be know as the person who refuses to gossip, so given a bit of time, you’ll never have to!

What do you think?

10 Essential Questions to Ask Before Joining a MLM Scheme

"I'd like your advice on this new business I'm starting."

We get this question at least twice a week.  It must be the first line in the MLM (Multi Level Marketing) textbook. 

"you don't want to tell them it's MLM.  It scares people.  No business person can resist helping someone else who asks them business advice though, so that's your best angle..."​

We don't promote any MLM schemes.  We have used some products, but we won't promote any.  So if you're reading this hoping to find a way to get us into your downline, sorry but "no".

​But if you really, really want our advice on your new business, read on...

Is it Worth Losing Friends Over?

​No matter how good they tell you the product is, and no matter how many people they tell say you can "get over the line," remember that it comes with a cost.  

To be successful, you have to nag and hassle your family and friends.

10 essential mlm questions 3

And that's understandable.  You'll have likely just invested to get the super-kick-starter sales-champion-world-domination-kit.  You'll need to make that money back before your spouse finds out how much you spent.

Time to bust your ass, get on FB and post cryptic posts about your "amazing 3 day detox... message me for details."  

Start doing some hard core exercise so you look less shabby.  "People will ask you what you're doing, so you just tell them... it's that easy!"​

As soon as that first subtle sales post hits facebook, the "block" button gets a flogging.  

I'm so glad you started your MLM business.  Please tell me about it on facebook, email, text and in person

Word will get around that you're part of a "scam".  You'll be treated like a criminal.  Behind your back, news will spread of your "obvious desperation for cash."  The housewife telegraph will be buzzing.  "Maybe they are having marital trouble"

People will stop inviting you to stuff.  It's not because they don't like you, it's because your friends are your prospects.  People want to relax, they don't want you telling them how many times you now take a crap and how amazing your skin feels.

tell me more about your newest riveting mlm scheme

​They want to talk to you about you.  You are not the product you're selling.

​Is It For Life?

Most "detox"​ drinks work.  That's why MLM companies are built on them.  But that's not because they are amazing products, its because they are better than the crap most people have been eating. 

Usually, the detox drink is a catalyst for overall change.  More than likely the amazing feeling you're getting is because of your overall changes, like more exercise, a better attitude to life, more water etc.

You're feeling great because of you, not because of a product.​

After the first 3 weeks of using a product, your body should be back to optimal.  You will no longer need it.

Remember that if your MLM product is a detox, detoxes end.  Once you have finished your detox, you no longer need it.

If you have to pay anything up front before you start a job you're a customer not an employee

But that doesn't make good business sense.  The greedy fat cats at the top know that you will continue using (buying) it, if there is a financial incentive for you.

Even sponsored athletes get their sponsors product for free!​

What Does "Supplement" Mean?

​Remember that it's a supplement.

A supplement is meant to supplement parts of a lacking diet.  If you need more protein in your diet because you just cannot ingest enough through your regular food, you supplement with a protein powder.

If you don't get enough antioxidants in your diet because you can't eat enough greens, you supplement with a green powder.

But a supplement is a poor substitute for the real thing.

Your supplement should not be thought of as a staple.  No supplement can replace a well rounded, calorie controlled, macro balanced diet.

It's actually much cheaper to eat real food.  Especially when you consider the true cost of MLM supplements (coming next, but first:)

Why Can't I Buy it In The Supermarket?

​Did you know that Tupperware used to have stores?  

tupperware-party

The reason they pulled their stores after trying them was because they were FAR more successful at selling their usual way.  

It's easy to say "no thanks, just browsing" to the store attendant.

It's a lot harder to say "no" to a friend or relative, after they've brought you into their home.  Your MLM knows this.  That's the number one reason they chose the MLM business model.  Not because the product is good.  It's because of the business model.

Which brings us to our next question:

Would You Still Try As Hard To Convince Your Friends And Family If There Was No Financial Incentive?

It's a pretty simple question.  Would you do it for free?  Would you really?

What Is The Competition?

Not just competitive products.  What we mean is what competes for that same dollar?

For example, people who start a car cleaning business are not only in competition with other car cleaning businesses in the area, but also the people who clean their own cars and the people who don't clean their cars at all.

​People are lazy.  If we can buy a competitor to your product from the supermarket, at a cheaper price, we'll do it.

Waiting for something to be delivered is inconvenient, especially if it's expensive.

You'll also have to factor the annoyance into the cost.

"It's about the same price at Woolies, and If I buy it from Woolies, I won't have to listen to Amy's annoying fucking speeches about what a wise decision I've made or how I can start earning money."

People will say this.​

If your product is truly unique and is cheaper than the supermarket or health food store, it might be worth looking into.

​And by unique, it needs to be truly unique.  Digestive enzymes aren't unique.  Green powder isn't unique.  The "proprietary blend" isn't unique enough.

The Best Business Advice Ever

​Don't try to convince someone to buy something they don't need.  Find something people are looking for.  Go where they are looking, then stand in front of them with that product.

​Is Your MLM Worth The Time Investment?

The people we know who are successful in MLM do it as a full time job.  The hours are just as bad as a real estate agents hours.  Do not be fooled into thinking you're going to get to diamond level without a SHIT-TON of HARD WORK and pissing people off.  

MLM is sales, it is degrading, gruelling work.  ​People automatically hate you for the company you represent, your friends avoid you.  People won't buy as much as you hope, because it's just easier or cheaper to buy it from the supermarket or supplement store.

"It all starts with your attitude" and other bullshit comments designed to get you rich quick

To get people to consistently buy enough to make you money, you have to consistently visit them, call them and email them.  Add up how many hours you will really put into the business and weigh it up against the return.

What Is The True Cost of your MLM?  

A study by MLM expert Robert Fitzpatrick found that 99% of MLM salespeople actually lose money.  Doing well means you may earn less per hour than the minimum wage. Are you better off working more hours at your job.

What we mean is "if I make 10 sales, then I basically get mine for free."  This doesn't mean you get your product for free.  What it means is that you have to make 10 sales to earn enough money to pay for your product.  10 sales might take 10 hours.

For a $30 "saving" you're working for 10 hours.  

Are you better off working a job for 3 hours at $10 per hour to pay for your product.

Are You Ready To Jump Ship?

​The people making the most money out of MLM are at the top of the pyramid.  The people who first bring it into an area.  Years ago, business moved slowly, so you could hold an area for a long time.

Nowdays, a new product comes out each month.  Chances are if you're looking for a better paying MLM, your upline AND downline are doing the same thing.  People who LOVED one product suddenly become huge fans of another, subsequently trying to get everyone to switch.

pyramind schemes everywhere

Are you ready to jump ship?​

10

​Do You Trust The Creators of your MLM?

I've always been amazed at how many MLM businesses are closed down because of dodgy shit.  I feel so sorry for the mums and dads who sold out their friends for this product, only to find it shut down for fraud or illegal practices.

Are you prepared to have your clients (family) turn on you?

MLM is basically a pyramid scheme, except that it's still legal (for now) because there is a product that gets sold, not just a "business opportunity."  You could say that MLM is like laundering for pyramid schemes.

and then I told them -it's not a pyramid scheme

Think back to your first intro to the MLM, was it about a product, or was it about a business opportunity?​

And come on, if your job relies on you to convert your customers into your competitors, you're setting yourself up for failure.​

Final Word

Most people who get into MLM are great people, loved by many.  It's why they're told they will be good at it.  That's probably why you think you'll be good at it.  But just like any business startup, you need to look at the potential downsides as well as the potential upsides.

We've seen too many wonderful people end up losing a lot of friends for the tiny amount of money they make from a product.  

If you know someone that might need to just ask themselves these questions, please share!

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Running Pregnant – is it harmful?

I feel like running, but I'm pregnant

I get asked all the time if exercising pregnant, particularly running pregnant is harmful to you or your baby. This opened up a can of emotional worms...

I see pregnancy as an opportunity, like a holiday to India. I can either spend time exploring the culture, discover myself, maybe get some perspective on my normal life. Or I can sit at the hotel buffet, complaining about the heat and eating myself stupid.

​A unique opportunity

Most women get only one pregnancy in their entire lives, some more, some none. Yes, there are things to complain about, but for every bad thing, I can think of a hundred good ones.

I was once blinded by my own self doubt, seeing pregnancy as a curse. I ate for two, and stayed home, afraid to do the things I wanted to do, things that felt right. I was afraid that I might inadvertently harm the baby.

Pregnant scared

I was afraid to do anything in case I harmed the baby or myself

​My one regret

If I have one regret is that I cared about what the faceless crowd thought. I was afraid to run pregnant, in case I was judged for it. I was afraid to dance, to chase my kids, to go out in the sun. I was afraid of fun.

Now, I love it. I’ve learnt more about myself in each pregnancy than my entire life before. The idea that this may be my last pregnancy ever is scaring me a little, I love the vitality of being pregnant, the hormones, the excitement, the love people give and I don’t want it to end. Strangers look and talk to pregnant women with love and care, they subconsciously know that the future of the human race is inside her glowing belly.

Pregnancy chivalry

People are very caring and understanding of pregnant women

This time, like the last two pregnancies, I’ve trusted my body more. Centuries of the continuation of the human race, in much more confronting times than these, have led me to believe that my body knows what it’s doing.

Kumba, a young pregnant mother, stands in the doorway of her home in the West Point area of Monrovia, Liberia, Sunday, March 6, 2011.

If I feel like running, I’ll run. If I feel like dancing, I’ll dance. If I feel like warming my belly up in the gorgeous sun, I’ll lay in it for a few minutes.

Healthy eating is just as easy as eating junk

I nourish my body and my growing baby with clean food and lots of water. I’m convinced that this alone has been influential in reducing unhealthy cravings. I have found that it’s just as easy to eat healthy food as it is to eat junk food. Changing from one to the other, breaking the habits is the hard part.

What do you focus on?

People who shell out negative comments when they see a photo of a pregnant woman running, exercising or just being happy are like cockroaches exposed to the light - they want to hide under their rock, believing that they are a victim. I understand. I was one of them, until one day instead of hiding behind hate, blaming the very people trying to enlighten me. I sat up and took notice of the opportunity. I thought “why can’t I be happy?”

After all, it’s so much easier to be the underdog. Point out and focus on the bad stuff. The “poor me” stuff. It’s so refreshing when a mother-to-be says “I feel amazing! I’m growing a baby inside me, what’s not to love about it?”

pregnant jumping for joy

I just LOVE this photo!

I guarantee that even in the darkest days, the toughest days, there are a thousand women struggling to fall pregnant who would trade places with us in a heartbeat.

Pregnancy to me is not only creating a life inside of me, but an opportunity to recreate myself. The hormones and untapped emotions coursing through my body can be put to good use. At no other time in a woman’s life, do we get that indescribable glow, the pregnancy glow. We radiate health, vitality and opportunity. That is what I choose to focus on, rather than the small uncomfortable things.

​Hateful comments

hateful comments to sharny and julius

Over 10k hateful comments

For the haters, I don’t know you, and you know enough about me to just walk away. I know in this Social Media world that being “liked” is more important than being real.

I no longer care about being liked.  I care only about truth.

3 Types of Women, Standing At A Crossroad

I know that there are women who feel something more, something special about being pregnant. Women that are standing at the crossroads, deciding what to do.

They look down the road of empowerment and get excited. Inside, they know it’s the right choice. The road is empty, so they check the other way. The safe way, the way everybody else is going. This way requires nothing of you, except to give up your identity, your power, your self. Let someone else tell you what to do, what to think, how to be.

The "Safe" Road

For some women, this is the right road.

As Julius says, most people are just looking for a place to plug their umbilical cord in. The safe road is where you plug your umbilical cord into society and hope for the best.

it's your choice

​The Road Less Travelled

The top road though, well, that’s for the adventurers, the believers. The mums who plug their umbilical cord directly into their own souls and start dancing down the road less travelled.

These women, I don’t need to talk to. They’ll be alright.

Trust Yourself

The women I’m trying to get to, at the risk of losing all of my “likeability”, are the women who feel like dancing, or running, or exercising, but are too afraid to. It’s these women who I want to get to, to tell them that it’s OK. You’ve got this. You know your body and your baby better than anyone else in the world. Trust yourself, you’re not stupid, a bad mother or dangerous, you’re capable.

Your baby chose you, ahead of every other woman on earth for a reason.

And you know what that reason is?

It’s because you’re perfect.

your baby chose you ahead of every other woman on earth for a reason

Share this with a beautiful mum who needs it

So if you feel like running while pregnant... run.  If you don't feel like running... don't.

How I gain muscle fast without getting fat or taking steroids

The difference between the photos above are 6 months and 16kg.  It doesn't look like much in a photo, but I can tell you that for the first time in my life, people have asked me if I am on steroids, because I've gained so much muscle so fast.

This is going to be a long blog post - remember that I'm an author, so writing a short blog post is difficult for me!  But I guarantee you will get something out of it.  This is not one of those "I've never missed a day of gym for 10 years" bullshit stories that make you feel like you just don't work hard enough.

Nope, you probably do.  You probably spend more time in the gym than I do.  You probably go more often than I do.  

Do I have lots of sex?

Here's the first big clue, and it's about my sex life.

Most people, when they hear that Sharny (my wife) is pregnant with our 6th baby, say to us "geez, you must have a lot of sex!"

how-i-gain-muscle-fast-without-getting-fat-or-taking-steroids

Well, the truth is, you don't need to have sex often at all to get 6 kids.  You just have to do it 6 times.  Ever.  But each of those times has to be effective.

It's the same with weights.

You can spend 3 hours a day, doing thousands of reps, lifting tons of weight and not gain muscle fast.

I'm convinced that I put on weight easily because I'm always getting beginner gains.  

I'm fickle when it comes to fitness.  I immerse myself into one type, like lifting weights, then when I've conquered it, I drop it completely.  Gaining muscle is like that for me.  My entire adult life, I've been around weights.   But I just don't get the motivation to do it day in and day out for longer than about 8 weeks or so.  

Partly because I get too big, and partly because I just get bored.  So I move onto something else, like running.

But the fact is, the gains I get are always like beginner gains.  Good quality, fast muscle growth.

So my first tip, if you're struggling to gain size, is to just stop going to the gym for a while.  Do something else.  Stay away long enough that when you get back you feel like a beginner again.

Before and After

35lb muscle gain in 6 months

Bigger muscles means more epic air guitar.

The photo on the left was taken at the end of the Fitdad program. I loved every single moment of that program, because it was the first time in my life that I had incorporated my two greatest loves - fitness and family. I lost a whole bunch of weight and ended up in a photo shoot (left).

​FitDad is incredible, I've been blessed and lucky to be the person held responsible for so many dads reconnecting with their kids through fitness.  If you're a fat dad with no time, I urge you to check it out.  I guarantee you'll love it.

A history of helping guys gain muscle fast

Until Fitdad, one of the things I loved to do was to help young guys to get bigger.

Wherever I’ve been in the world, it has always been around rugby. Every rugby player wants to get bigger. I have in my time helped a whole bunch of young guys pack on weight so they could play up a grade, or get picked up by a professional team.

mark gasnier looks like julius kieser

My brother from another mother

While I was doing this, I helped older, skinny guys to just put on some decent size. Just so they could fill out their T-shirt or impress their more masculine physique onto their wives.

​Check out this video from way back in 2010...  Yes, our PT studio was called Stripfit.

The problem for me though, was that by the time I had helped each of the guys for the day, I was just plain burnt out, and wanted to play with my kids. I avoided the gym outside of work. Every now and then, I’d slip under the bench press between clients, or do some pull-ups, but mostly I just did nothing.

Then Came FitDad

Then came FitDad, and I basically cut most of the fat off me, and exposed what was underneath.

Fitdad transformation

For someone in the fitness industry, it’s like taking off your clothes and looking at what you really look like. You see, for male “athletes” muscle size determines your shape, once all the fat has come off.

While I didn’t have tiny muscles, I could certainly pick some areas that I wanted to improve on. (notice in the above photos how I never showed my legs?)

This, combined with a whole bunch of once-fat-now-skinny FitDads who had reached the end of the FitDad fairytale, prompted me to document what I’d learnt over the past 20 years of helping men get bigger.

I didn't want to do it

Initially I was just going to “tell” the skinny dads what to do, I worked so hard to get lighter, and enjoyed running at such a light weight. I loved chasing my kids around all day, and I just didn’t think I had the capacity to put the time into physically fatiguing my body every night.

tired from life

getting fit is exhilarating... getting big is exhausting.

4 of my 5 kids are too young for school and don’t go to daycare.

To get bigger, you have to train to complete exhaustion and rest/recovery is essential.

It’s said you’re meant to sleep for 9 hours a day to get the right conditions for size gains. I sleep a maximum of 6. I’d love more, but I have to get work done while the kids sleep, so I get up at 2AM to work.

Getting fit GIVES you energy. You can survive on less sleep, the endorphins turn you into a cocaine fairy. Always high, always ready for a challenge.

Getting big, on the other hand, requires full concentration and full use of your energy. It burns you out.

I train in the gym at night after the kids go to sleep. I tried to train in the morning, but I’d be asleep on the couch by 9am.

Sharny doesn't let me sleep during the day

So I’d get the kids to bed at 6PM, lie there with them for half an hour to make sure they actually were asleep. Most of the time I’d fall asleep, remember that this all happened in winter.

That delicious end of day exhausted sleep? I had to wake myself out of it every single night. While it was hard to get up, it worked out to be the best pre workout. By the time I had stumbled to the kitchen, I was ready to hit the iron.

Eating for size​

just bulking

You can get big and fat quite easily, but if you want to maintain some sort of definition, whilst gaining solid muscle, you have to split your day into two phases. The diet phase and the growth phase.

For me, the diet phase starts when I wake up, until around 2PM. I find I can stay pretty lean on food for the first 12 hours of the day. But by 2PM, I’m not only hungry, but I’m actually pretty sore. The DOMS is already there.

A note on DOMS (Delayed Onset Muscle Soreness)

I find that DOMS is a great indicator of how well I trained. If I feel it the next day, I know I over reached. If I feel it in the workout of the next day, once the blood is flowing to the next body part to get pounded, I know I did a good job.

If I don’t feel DOMS, I know I’ve cheated myself.

If you want a body part to grow, train until you can guarantee you’ll be sore the next day. In the muscle belly. Not so much in the joints. If your joints are sore, but your muscles aren’t, then you lifted too heavy and put the strain in the joints. Drop the weight and do your reps slower. Keep tension in the muscle the entire movement.

So to achieve scoreless the next day, you have to forget about how heavy you’re lifting and instead make the focus on mentally isolating the muscle you’re working, and flexing the shit out of it across the entire rep range for the entire set.

Your set doesn’t finish when you burn.

This is one of the hardest things to do, because it’s like holding your hand in a fire, but the longer you can work while burning, the better your results will be. Often, the difference between shitty results and miraculous change is actually in the one or two reps you didn’t do, but could. This is the fun of the game, the mind of the lifter. It’s why you see posters saying “It’s you against you.”

Not doing the pain reps is like the mountain climber not climbing the final peak to the summit. He’s done so much work to get there, but balks at the pain. Push through the pain and find true failure. It fucking hurts, but it is better than staying the same.

Back to the eating...

Part 1: The Diet Phase

Until 2 O’clock, all that matters is that I have antioxidants (veggies), water and a steady stream of amino acids (protein). The protein came from eggs, left over chicken breast or BCAA, and sometimes a protein shake.

I am also very partial to Sharny's banana bread recipe, made with Banana flour (a really healthy resistant starch).​

healthy junk banana bread

Calories are kept quite low.  I wanted all the calories I ate to be put toward muscle growth.​

After 2, it was time to eat for the nights workout.

​Part 2: The Growth Phase

I think of everything analytically. It’s how I’m wired.  Here's something I think about all the time:

If you are doing a body part once a week, then that means you have only 4 opportunities to change that body part each month.

Click to Tweet

I really, really hated to waste any of those opportunities (still do).  I know all too well that one of the biggest killers of a good workout is not having enough fuel.

So I ate a good, solid meal at 2PM, with lots of sweet potato, but no sugars, starchy carbs or fat.  I would definitely include a lean protein source, for example chicken breast, tuna, beef round, barramundi.

By the time I worked out at 6pm, the meal would all be in my system, ready to be used.

If I was still hungry at around 4PM, I'd smash some oats or some more sweet potato.

With each of these meals, I’d have as little fat as possible, only what was in my meat and I cooked with coconut oil if I had to. Coconut oil is dynamite for fat loss.

Immediately after my workout, I'd have my post workout cocktail, then a massive feast of carbs and protein.  Basically I'd aim to eat at least half my day's calories after my workout, and then go straight to bed (around 8).

At 2AM, I'd wake up, take a big ol' shit, measure myself (weight, gut circumference, skin folds and body fat), then go for a 30 minute walk or do some intervals to wake me up so I could work.​

Supplements for muscle gain

I made the following pics for you to save to your phone.  It's my way of saving cash on some pretty heavy expenses.  You can get pre made stuff, which is fine, but just look at the ingredients list to see if it has the right amount of each key ingredient.  If not, you may need to buy a filler bottle of the missing ingredient.

This is a great way to get your pre workout to taste good, but still be effective.​

I buy all of my supplements from the guys at Nutrition Warehouse.  Their house brand is called Genetix Nutrition, and it's cheap.  If you email me, I'll give you a code that will give you a 25% discount on any genetix nutrition product, plus a free shaker bottle.

Irondad's home made pre workout
Irondad's home made Mass Gainer

save these photos and post them to instagram/facebook so you have them handy.

The pictures are quite self explanatory, but in case, LMM means Lean Muscle Mass.  Dextrose is just  brewing sugar that you can buy from the supermarket for about $3 per kilo.

I Committed

So I decided I'd have a damn go at it, I'm going to see where I can get with what I know.

So I did.  I decided I'd do EVERYTHING that I expected the IronDads to do.

Prioritise weak body parts

Part of the IronDad program is to pick on weak body parts. For me, I’ve always had big arms. They just develop really fast. My chest though, well, it stays flat… like a 2 day old chicken. I’ve also got a bad lower back, so leg day has always been ignored for "more important things". I also copped some shit about my calves, so decided I’d focus on them too.

At first, it sucked. I wanted to quit. I did quit. On the basic lifts, by focussing on proper form, I could barely lift a child’s weight. On the bench press, I shook like a leaf on 40kg at around 6 reps. (The tempo I find best is a 3010 or 4010.)

But worst of all was that I just literally couldn’t get my arms to let my chest do any work. I was so pissed off. I would burn out in my triceps, and my chest was still flat and cold. Like it wasn’t even being used. Because it wasn’t.

Still now, 6 months on, I have to concentrate really, really hard to get my chest to do any work. I’m getting better at it, sure, but it takes SO MUCH concentration.

Another thing that I sucked at was squats. I could do body weight squats or burpees at speed infinitum, but put a weight on my shoulders and I’d buckle in the knees like a baby giraffe.

In the past 6 months though, legs have become my favourite workout. It’s still not easy, I have to hang off the chinup bar after every single set and cannot do more than about 20 squats total before my lower back flares up too much. But I can report that last week I did a 180kg squat with good clean form, and then tried a 200kg squat.

200kg (440lb) #irondad squat. Maybe pants would have helped?

A video posted by Julius Kieser (@julius_fitdad) on

If you look at the photos, you can see the difference that working legs has made. My quads are not good yet, but they’re better. I’ve purposefully trained them every 3rd day to complete failure and beyond for the entire 6 months. My calves are actually my favourite muscle to train - I do them every second night (alternating with abs).

irondad legs difference

Irondad legs difference

I still hate doing abs. I don’t like the burn, but they feel harder, so that’s something. I know my abs have something to do with my back problems, so I’ve been working them quite hard.

This is how I do abs:

and this, when the kids are asleep:

While my body fat percentage has stayed about the same, it's a percentage.  This means that I have put on fat.  The illusion of being ripped is actually because my abs are just bigger, so poke through the fat better.

I'm hoping that by the end of my cut, I'll still have the bigger abs, but less fat - so they may some day look good.  Hopefully!​

Preventing Injury

I’m very fortunate that I didn’t get injured, but I know from years of training footy players that ego causes injury, so lucky for me in my home gym, I have nobody to impress. I also know that one of the limiters to size is the tightness of the sheath around the muscle, called the fascia.

foam roller technique

Obligatory photo of a good looking woman

Rolling out the muscles really, really slowly on a foam roller has helped me to reduce the risk of injury, as well as stretching the fascia. Try it yourself. Lay one of your quads on the roller with your full weight like the photo above. Then try to relax the muscle. Keep relaxing until you feel the quads separate.

It's a weird 'slipping' feeling inside the muscle, and when you're done you’ll feel like you’re resting directly on the bone. Now inch ever so slowly up (or down) while trying to keep your muscle as relaxed as possible. The pain is intense, but it radiates away and you’ll feel a million dollars when you stand up.

What I enjoyed or didn't enjoy about muscle gain

I really, really enjoyed the following:

  • quiet time at night
  • Getting stronger
  • having a routine
  • tracking myself
  • the pump!
  • seeing new veins appear on my calves
  • my front delt definition
  • eating a lot

I didn't enjoy this:

  • days where I felt flat or weak
  • Getting heavy
  • Comparing myself to fitness models on instagram
  • 6 hours sleep after a workout
  • elbow pain
  • getting obsessive (catching myself thinking my entire life was about lifting!)

I liked getting my testosterone levels back up

front delt looking like a walnut

front delt looking like a walnut (chest still flat!)

What next?

Well, it's summer here now, so it's back to FitDad workouts with the kids.  I will do weights at night still until I get bored, and for now I'm not giving up on my supplement addiction!​

FitDad is awesome, absolutely awesome.  I really think though, that IronDad is my best work yet. There are subtle nuances to the program that literally turn it into a masterclass on fat free muscle gain.

FitDad is all about exercising with your kids, and being a better dad. But with IronDad, I had a clean slate to create the perfect program, using everything I had learnt over nearly 2 decades. I literally picked the best parts of the best programs I had created or used in the past.

If this is something you might be interested in, then go here... everyone who signs up gets lifetime access (for less than you would pay a personal trainer), as well as that massive NW discount.

PS it's not just for dads.  While filming it and programming it, I thought about all the young guys that have asked me for help.  IronDad is for anyone wanting to learn how to gain muscle, without getting fat or taking steroids.​

If you see me out on the Sunshine Coast, Australia, I'll be at one of the playgrounds, or at Point Cartwright with my kids...  I don't have a pram.

How To Fix A Broken Metabolism

Lost some weight doing HCG or some other very low calorie diet and now put on fat just looking at food? Your metabolism might be broken. Let's fix it...

​Every time I see someone promoting a VLCD (Very Low Calorie Diet) as a lifestyle diet I just want to slap them in the greedy little faces.  We once promoted it.  We tried it and lost weight.  Then we slapped ourselves in the impatient faces when we finished the diet and found we would put on fat eating a f*(n salad.

​So we got fat and blamed ourselves.  "Low self control," we said.

Out came the whip of self loathing...

Jokes.  We don't do that shit.  We don't hate ourselves when we try something and fail!

That just doesn't help.  Instead, we educate ourselves.  Which is what I'm going to do here for you.  Save you the 5 years of yo-yo dieting we went through...

WARNING!

A very low calorie diet should only be done once in your life... ever.  Unless you're in the first 3 months post partum, you risk permanently shutting down your metabolism by repeatedly starving yourself.

If you've done a HCG diet before, then you should NEVER do it again.  And if someone tells you to, especially if that someone profits from you (buying their magic woo-woo potion), run away and never buy anything from that low life, cash guzzling monster again.

NOTE: This post is not about doing HCG or a low calorie diet, it's about what to do if you have done one and want to actually eat something again.

How to Know If Your Metabolism Is Broken​

first, let's quickly work out if your metabolism is running ineffectively...

Fill in the following form:

​Scroll down to the bottom of the results, and you'll see the following table:

Look for these three numbers

Your numbers will be different to the above ones, but whatever they are, you ​should be able to eat somewhere around this many calories every single day, without gaining or losing weight.

If your look at your calculated calories and think, "no way can I eat that much," then your metabolism could be broken.  So read on...

​If you have no idea how much food that is, then get on over to the App MyFitnessPal (it's free) and log your day's food.  Compare it to the numbers above and see where you're at.

What A Broken Metabolism Feels Like

​We just calculated what is called your "maintenance" calories.  Every time you eat less than your maintenance calories, your body responds by dropping or slowing non essential processes, like reproduction, hair growth, muscle growth etc.

The most important thing for dieters is to be patient, diet as close to maintenance as you can, so you avoid any of the following:

  • ​irritability
  • lethargy (always feeling tired)
  • depression symptoms
  • anger (short tempered)
  • lack or complete loss of sex drive
  • grey hair or hair loss
  • illness (low immunity)
  • insomnia
  • the feeling that you need caffeine just to survive
  • sore joints
what a broken metabolism feels like

What a broken metabolism feels like

What A Fixed Metabolism Feels Like

After years of fucking up my metabolism with the diet/binge roller coaster yo-yo, I just thought the feelings I had meant I was getting old.  But since I fixed up my metabolism, I found that most of the problems I had were just little odd jobs my body was putting aside until the calories came rolling back in. ​

So if you have been doing the same diet-binge-diet-binge​ yoyo for a while, you'll most likely feel like shit.  I can tell you that once you correct your metabolism, you'll experience some or all of the following:

  • better skin (people will tell you this by saying you look "glowing" or "healthy".  what it means is that your body has enough energy to excrete the right oils onto the skin as well as replace the old dead skin, often clearing up eczema symptoms.
  • Better mood.  Being hungry makes people angry.  It's nature.  Eating a whole lot more food without packing on fat feels like a weight has been lifted off your shoulders.
  • Return of sex drive.  You'll feel it.  You'll definitely feel it.  I'm convinced that the cliché of the frigid wife is just because women diet more than men.  Many women who get a meal plan from us report that they become really horny after a couple of weeks.
  • athleticism.  You'll just feel more athletic.  Not old any more.  I guess you could say you feel youthful again.  I'm sure you've heard someone say "I feel better now than I did in my early 20's."
  • energetic and healthy.  With sufficient calories and nutrition, your body responds by making you feel "alive" and energetic.  Caffeine becomes obsolete, and illness becomes a thing of the past.
  • Fat loss.  This is a funny one.  If you increase your metabolism, you reduce body fat, while eating even more than you did before.  This alone should be reason to fix your metabolism.
What It Feels Like To Have a Fixed Metabolism

What It Feels Like To Have a Fixed Metabolism

imagine being able to eat so much more food that you never feel hungry, and still lose weight?  It is possible.  It's why top fitness models can stay lean year round.  Read on to find out how you can too...

The 3 Week Metabolism Fix

​Alright, you know your metabolism is stuffed and you'd like to eat way more without becoming Jabba the Hut, so let's do it, in 3 easy weeks.

1

Step 1: Eat Above Maintenance For 2 Weeks Minimum*

go back up and see what your maintenance calories are.  Eat at or above your maintenance calories to give your body the signal that the famine has ended.  Good times are here and they're here to stay.

Make sure you eat early and don't skip meals.  Don't let yourself feel hungry ever during the 2 weeks.  

*It's not a free for all junk fest.  In this 2 weeks, ensure you eat a wide variety of fresh fruit and vegetables as well as meat.  Try to steer clear of addictive foods or over processed foods.  The additives in them can mess with your metabolism dramatically.  So stick to eating a healthy balanced diet, and making sure you eat a lot of it.  

You WILL gain weight.  But ​that's not because this process isn't working, its because the diets you've been doing have broken your metabolism.  Your body needs to regenerate organ tissue, blood, hair, brain matter and all the other things it's been putting off for so long.  The weight gain won't be only fat, it will be necessary weight.

 Spend 3 weeks getting it back and you'll be set to lose fat on more calories than you can currently stomach.

2

​Step 2: Eat Just Below Maintenance For A Week

​For the third week, drop calories below maintenance, but no more than say a 500 calorie per day deficit, otherwise you risk undoing your good work.

It's actually really healthy to eat just a bit less than maintenance.  ​

3

​Step 3: Carb Cycle

​I'm sure you would have noticed people talk about carb cycling. Carb cycling done right will prevent the downregulation of your metabolism, and in most cases, force upregulation - you can eat more and still lose fat.

There are two ways you can do this.

​Two ways to carb cycle:

fixed diet plan

2 days low carb, 1 day high carb or 3 days low carb, 1 day high carb

flexible diet

low carb until you hit ketosis (See ketones, then have a carb load (refeed) meal.

The first method is a fixed diet plan - 2 days low carb/low cal and 1 day high carb/high cal. Or something like this. But we're not a fan of "one size fits all" dieting, so we prefer a tailored approach, specific to you.

Doing this may seem a little more work, but you'll benefit by being responsible for your own results. Something most people don't want to do. It's important to remember though, you have no vested interest in your diet other than your own success.

How to optimise your carb cycling

Firstly, buy from the chemist something called Ketostix - you put them in your pee and they will tell you if your body is producing ketones.

ketostix

Ketones in the blood mean that you are burning fat, yes, but this is because you have run out of useable carbohydrates.

This is the alarm bell for your body to downregulate non-essential processes, the result being homeostasis, but for you, the dieter, that means a plateau. To lose weight, you'll need to then diet harder. You’ll eat even less and the down regulation happens again.

Worse still, if you go back to your original maintenance calories, your body will take a bit of time to upregulate - the excess calories consumed will be stored as fat.

This is the diet trap most people find themselves in - their bodies have become efficient. Only using consumed energy for essential processes - storing the rest for better times.

But remember that efficient doesn't mean healthy. A lot of processes are just not getting any energy and therefore not working.  If you have been dieting on and off for a few years, I'd suggest first taking about 2 weeks of eating LOTS of NUTRITIOUS food. Not a junk fest, but eating LOTS.

If your head is starting to hurt, just click here and we'll do the grunt work for you. 

Back to carb cycling.

What is important is that there is a bit of lag between states - diet hard and a few days later, the process is downregulated. Eat lots and a few days later the processes are upregulated - business as normal.

So keep checking your ketone levels - normal is zero. You're not meant to have ketones. Ketones are a survival mechanism. For a week, check them 2 or 3 times a day (don't worry ketostix are really affordable). Try and see how long it takes you, while dieting, to produce ketones.

AS SOON AS YOU SEE A CHANGE, you need to eat carbs.

But not just any carbs - carbs that have glucose, not fructose. Remember that fructose doesn't affect the hormones the way you want them to.  Now, how many grams of carbohydrate is up to you.

carb cycling results

Carb cycling results (body weight vs body fat) with a mass gain and fat loss diet plan

The severity of upregulation depends on the type and quantity of carbs consumed. Eating high glucose, high GI carbs will force upregulation nearly straight away. You'll notice this on your ketostix.

Another great indicator that you have upregulated is that you poo lots. Your body believes food is in surplus so flushes out the excess (the opposite happens when you’re restricting calories).


I start the carb refeed by eating bananas. I know there is a little fructose in them, but the greener, the more glucose. AND bananas have so many other health benefits. I blend 2 bananas with a tablespoon of cacao powder, wait 20 minutes and see if that has changed my ketone levels.

massive carb refeed

when on a fat loss diet, we sometimes carb cycle with pasta made from zucchini. It's low calorie, so you can really stuff yourself on it.

If not, I will have a bowl of oats with rice malt syrup, water and a protein powder (I add the protein because one of the benefits of high GI carbs is insulin, which promotes better storage - I want my body to take up the protein.).

Realistically, you can eat any high GI carb you want, I know some people who eat lollies (candy). Some would argue that they are better for upregulation, since they are mostly glucose.

WARNING!

High GI carbs can make you hungry as hell too. You don't want a carb load to become an all day feeding frenzy. So choose your carbs wisely. I don't like grains, sugar or dairy, so I stay off them as a blanket rule for overall health reasons. I choose carbs that will carry an ancillary benefit, like sweet potato, pumpkin, quinoa - they give you that full gut feeling, psychological break and good nutrition.

You can feel like you've come off your diet, but not blown it. I also like to make banana bread with banana flour. It's a resistant starch - really good for you and for digestion.

The trick then is this:

When you see ketones, do a conditioning workout (gut busting, lung burning, heart rate lifting workout that lasts up to 15 minutes). The FitDad or FitMum programs are all about this.

As soon as you're finished the workout, have your carb feed - this will ensure that the carbs you do eat are taken up by the muscles and the liver - not converted to fat.

Test your ketones and add more carbs until ketone levels are 0 again. As you progress, your metabolism will lift and you will be able to eat quite a lot of carbs, which is very exciting!

?

​How much food in a refeed?

This is a very confusing thing for people, but it's actually very, very simple.  Just eat AT LEAST the difference between your diet calories and your maintenance.  So if you are dieting at 500kCal less than maintenance, then eat at least 500kCal of carbs for your refeed meal.

maintenance cal - diet cal​ = refeed cal (at least)

It's that simple.​


Other things to think about

​Save the big lifts for carb day

If you’re restricting calories, especially if you’re restricting carbs, big workouts just don’t have the same punch - so I program the biggest workouts (squats) for carb day.

The night of carb load, try to put the carbs to use - doing legs at the gym is best I find. Nothing upregulates metabolism like heavy squats.  I used squats every third day to gain muscle, but keep fat low.

Save muscles with HIIT

Do conditioning (HIIT) workouts 2 to 5 times a week and remind your body that it needs to keep muscle tissue by strength training in the gym at least one night a week.

Avoid jogging, but walking is great

Better cardiovascular fitness is essential to slowing the severity of downregulation.

But, I would avoid traditional cardio (like running or cycling etc) anything above say 20 minutes will force your body to become more efficient so that it can stay in homeostasis (sounds counterintuitive, but think about it for a bit longer…).

walking is a great exercise for fat loss without any downregulation, or muscle loss.​

2 days low carb minimum

You should be able to last about 2 days between carb refeeds. Initially this may be less.  If you can't last this long, then you need to increase daily calories by bumping up carbs and/or fat.

Depletion days

Some people like to do a depletion day (or a few). This means continuing with low carb/low cal for a few days once you’re producing ketones. This is OK if you can still train at intensity, some people are good with ketones, some not.

It has been proven that when in ketosis, we consume 60% protein and only 40% fat. You can reduce this through strength training, but I just don’t like those numbers.

The holy grail of dieting

Carb cycling properly will actually increase your maintenance metabolism higher than it was before. Your body will essentially be allowed to do more stuff (which in turn means you will be healthier) and the big plus is that you get to eat way more than you are right now, while still losing body fat.

That's the holy grail of dieting right there!

If you want us to create a customised carb cycling meal plan individualised to you and your needs, then go here: