Friday, 24 July 2015

The Key to Weight Loss, Understanding Blood Sugar Levels

By combining a mix of proteins, fats and carbs in our meals and eating on a regular basis we avoid blood sugar lows.

Why is this important?

GL stands for glycemic load and is a precise measurement of what food does to your blood sugar levels. Foods with high GL (refined carbs and sugar) have a greater affect on your blood sugar level than foods with a low GL level (whole foods such as brown rice).

Constant spikes in blood sugar, caused by high GL foods are what cause weight gain and a number of illnesses.

When your blood sugar level goes high, insulin is released into the blood to remove the glucose (sugar). Some of the glucose goes to the brain and the muscles, but if you've eaten more than you need, the remainder goes to the liver. The liver then turns the excess glucose into fat where it is stored in the nearest place possible. Insulin is therefore the fat storing hormone.

Afterwards, the blood glucose levels drop, and this trigger hunger and also the release of stress hormones to get you hunting for more food, thus your craving for sugar and carbs kicks in.

The sugar cycle

When your blood sugar drops you feel tired and hungry. If you refuel with fast-energy-releasing high GL carbs, you then cause your blood sugar to rise rapidly.

Your body doesn't need this much sugar, so, as before, it dumps the excess into storage as fat. Then your blood sugar level goes down again. This is how you enter the vicious cycle of yo-yoing blood sugar that leads to tiredness, weight gain and sugar cravings.

Friday, 5 June 2015

My Top 5 Fat Shredding Exercises

Bench switch side to side step up

With one leg on the bench and the other wide to the side on the ground, bend down and explode up towards the bench, switching feet and coming down to the other side.

Kettle bell swings

Also a very simple exercise, most people get it right within the first few attempts. The most important thing to remember in the keep your back straight, keep your core strong and focus on exploding the weight up using more of your gluteus muscle than your shoulders.

Box jumps

Box jumps are great for getting the heart rate up quickly, also it’s a very simple exercise that most people can do straight away.. by having something to keep your mind busy one tends to forget about how hard the body is working which in turn makes it easier to push your body further, that say running on a treadmill or sitting on a stationary bicycle.

Box push

Keep your head down, dig your feet into the ground  and push as hard as possible to get that box to where it needs to be in the shortest time possible. Make sure to have the proper footwear as it can get very frustrating if you feeling strong and the only thing holding you back is your feet slipping all over the place.

Weighted jumping Burpees

Almost everyone I know hates these, but they will always be my favorite way to get rid of stubborn fat quickly. Go down into plank position then jump your feet forward and explode up with a jump while holding on to the weights

Click on the image below to join my Facebook Group

Dylan's Fitness Group

Tuesday, 12 May 2015

Deadlift to Increase your Testosterone Naturally

Deadlifting 70% (140kgs) of 1RM (200kgs)  for 8 reps

The deadlift allows you to build muscle and power, strengthen your skeleton and improve your physique. The effect heavy training has on your hormonal system plays a key role in your progress. Hormone levels such as testosterone and growth hormone increase following a heavy deadlift session.

How does powerlifting help your gym progress?

Power lifting style weights training, which means regularly practising the deadlift, the bench press and the squat, leads to improvements in the testosterone response to weights training and to reductions in the rise in cortisol that occurs after training. 

This body adaptation takes place after only a few weeks of training and helps to explain why people who regularly perform compound weights exercises almost always have large, muscular and powerful physiques.

 It is important to remember that heavy training must be balanced with rest and recovery, or other hormones may limit your progress. 

To follow me and get updates on my latest articles please click on the image below to join my facebook group page. 

Join Dylan's Fitness Facebook Group

Sunday, 3 May 2015

Exercise Your Body To Strengthen Your Brain

Physical activity was a natural part of daily life life for our ancestors.

They walked wherever they had to go, tended their gardens, built their own homes and hunted animals for food.

Now in the modern world, we drive to work, sit at a desk, drive home and sit on the couch. We've almost completely eliminated movement out of our lives.

This is bad news for our bellies, our butts, our backs and most important OUR BRAINS! 

How Physical Exercise Pumps up your Brain Power

Physical activity improves the heart's ability to pump blood throughout the body, which increases blood flow to the brain. This supplies the brain with more oxygen, glucose and nutrients which enhances the overall brain function.

Ways Physical Activity Benefits the Brain

  • Encourages new growth of brain cells
  • Enhances your mood
  • Enhances cognitive ability
  • Calms worry and anxiety
  • Helps alleviate depression
  • Helps woman cope with hormonal changes
  • Sparks better behavior in adolescents 

Physical activity is one of the most important things you can do to enhance your brain function and keep your body looking good.


Wednesday, 29 April 2015

Pre exhausting Shoulder Workout

I find that this workout a good way to exhaust my shoulders muscles in the shortest time possible.To get the most out of this workout one must focus on keeping your rest periods between sets as short as possible.

Smith Machine Shrugs

With this workout we'll start with one side first and superset all 3 cable exercises, then switch to the next side and repeat.

After both sides are done we move to the squat rack or smith machine to do 10-12 reps of Shrugs for one set then move back to the cables and repeat everything.

Cable lateral raises*
Cable front raises*
Cable Reverse flyes*
Barbell Shrugs

 * Superset

Cable Lateral Raises
Cable Front Raises

Alternating Cable Reverse Flyes

Once you done with that you finish your workout with:

Dumbbell Shoulder press

Tuesday, 28 April 2015

Small Group Classes

Do you want to get into shape but hate the gym environment?

Then maybe this could be the answer for you.

Come and join our small group outdoor classes.

Watch the sunrise over the ocean while you get your morning workout to get the perfect start to the day.

Training Area

Training Area

  • Get away from the masses
  • Judgement free environment
  • Very secure with lots of open parking space
  • Lots of fun 
  • Very clean and neat dressing and showering facilities.

Showering Facilities

Changing Area

Classes are now being held at the Amanzimtoti Golf Club

Only R50 per person per session

Class Times

Morning Classes

Monday 5:30 - 6:30 AM

Wednesday 5:30 - 6:30 AM

Friday 5:30 - 6:30 AM

Evening Classes

Monday 6:00 - 7:00 PM

Wednesday 6:00 - 7:00 PM

Thursday 6:00 - 7:00 PM

Feel free to contact me for any further information on:
Cell number: 082 8717 590

Saturday, 25 April 2015

Nutrient Conversions

The human body is absolutely amazing in the way it's able to build the materials it needs for growth and repair without any hassle.The body can fuel its self on a staggering number of substances.

Can excess protein be converted into fat?

It is almost impossible for protein to get stored as fat. Amino acids are very difficult to turn into fatty acids. The only way for aminos to convert to fatty acids is by converting into glucose first through a process called gluconeogenesis which is very inefficient.

Can carbs get turned into fat?

Carbs can be stored in fat cells in two ways
1 -  Through direct conversion of sugar molecules into fatty acids, this only happens at a slow rate, but even so it can still contribute to 500g or more of pure body fat per year, depending on how much body fat you already possess.
2 -  Sugar conversion into glycerol complexes.
Fat cells don't just suck up fatty acids . They need glue to bind them together into triacylglycerol (TAG) molecules, which are the body's predominant form of stored energy. This requires three fatty acid molecules and one is glycerol.

Fat be converted to glucose?


Recent studies have shown that certain metabolic pathways exist to allow for a small amount of glucose production from even-chain fatty acids.
Where as odd-chain fatty acids convert easily into glucose. In other words this also means that an ultra low carb diet that's rich in odd-chained-fatty-acids is not ketogenic, and metabolically speaking not much different from a carb based diet.


Not all carbs, fats and proteins act the same in the body. The type you eat makes a massive difference.
Just assuming that any ultra low card diets is  ketogenic is false. Thinking by eating only carbs you can't gain fat is false.

The type, timing and combination with other nutrients is what matters.