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Last week I showed some of my favourite ways to rip fat off at the gym, and let’s face it Gyms are great because of the equipment available. Now I happen to like using some of the equipment at the gym and it is great to have access to a full run of Kettle Bell and dumb bell weights but you don’t need it. Bodyweight exercise is a great way to burn fat, recondition your metabolism and get a great workout no matter where you are. Before we look at some routines some commonsense rules apply to this and all other exercise routines.
Here is a simple but effective routine you can do at the beach, in your living room, in a hotel room or at the park.
Speaking of kettle bells – and assuming that you have taken instruction so that you know how to perform a KB swing correctly – try doing 100 KB swings a day for 20 days. As usual do as a circuit but with only 30 secs rest between each one and 45 secs rest between each of your 5 circuits. Bodyweight exercises are great, require little equipment, maintain & build muscle and burn fat. Even better they are fun and with the right attitude can put us back in touch with that younger self who just ran & jumped and swung & played for the sheer hell of it!! Here is a simple and intense 2 -part workout, each of which you can perform 3 times a week in the comfort of your own home, at the park or beach using just your bodyweight.
Reps are a guide only – if you can do more reps then do so, if less then that’s okay – match your efforts to your capability.
Add 1 more round each week until you are doing 8 rounds, and then try another workout. Go to the park (or if you are feeling particularly adventurous) the beach and do some sprints.
Sprinting fits into the HIIT protocol, is challenging, has a high metabolic cost and will help you burn fat.
This ‘active rest’ is important as it helps move lactic acid out of the working muscles and stops them from tightening up.
Once you are able to hit or exceed the rep targets in the body weight work out you can add intensity a number of ways. NB weighted vests are NOT recommended for chin ups – This is for 2 reasons – firstly using your own bodyweight on this exercise is challenging enough by itself and it will take some time for you to work up to doing 10 reps a time. However if you are using a chinning bar that is part of another, stronger set up feel free to add weight once you can do 10 reps. Use Tabata intervals – 8 rounds of sprinting for 10 seconds followed by 20 seconds of active rest. You will burn fat and become leaner just with the body weight training – adding in the sprinting will increase your fat burn and metabolic efficiency but is not an absolute necessity. This week we’re going to look at three special B-Group Vitamins that compliment your fat-loss quest, while keeping you healthy and strong. Losing body fat is a bit like fighting a war – you need the right strategy the right weapons and the right troops plus the will to overcome if you are going to win. To win the war against excess body fat, the B-Group Vitamins should be amongst your best friends and a part of your arsenal. They’re a vital component of nutrition that enables your body to turn food into energy. It is easier to work out and to exercise your will power when you are full of energy – without the B-group Vitamins your energy levels will be low and your ability to recondition your metabolism and to withstand temptation will fall.
This also means that they are quickly depleted in situations of high sweat loss and activity.


Drinking alcohol also increases the need for the B-Group Vitamins so after a heavy session of ‘glass raising’ taking a B supplement before hitting the sack is always a good idea.
There are eight B-vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin.
These vitamins act as coenzymes and as catalysts in the chemical reactions that transfer energy from the food we eat to our body systems. Several of these B-Group Vitamins are especially important to having a fast (ie fat burning) metabolism and by extension a leaner, fitter body. Vitamin B6 has three chemical forms (as pyridoxine, pyridoxal, and pyridoxamine) and is the B-group Vitamin most necessary for proper protein metabolism.
Amino acids as you know are essentially the body’s building blocks and are a necessary part of tissue repair, muscle growth, nerve sheaths, nails, hair etc etc. B6 also helps your body to access and use the glycogen in your muscle cells for energy when you are moving and especially when you are working out. Also the breakdown of glycogen plays an important part in the regulation of blood sugar levels (blood sugar is stored as glycogen in the muscles and liver but once these areas are full the excess is stored as body fat!).
Another important function of B6 is its ability to diminish the actions of hormones such as cortisol – the stress hormone. Adequate B6 levels are critical in times of stress (bad stress like job, money or relationship worries or even good stress like exercise) so your body does not store extra body fat and use precious muscle protein for energy. However, for athletes and people that exercise regularly (and often eat more protein), their vitamin B6 requirements will be higher given the greater need for energy and protein metabolism. As you can see, when you’re an active person consuming more protein than the” Average Westerner”, your needs for vitamin B6 are increased, and it’s critical you get at least the minimum amount in each day.
What we call Vitamin B12 is actually a collection of compounds that are different molecules all containing the element cobalt. The various forms of B12 work in the body to maintain normal brain and nervous system development and function, and play a role in influencing DNA synthesis and regulation.
B12 also plays an important role in the metabolism of fatty acids and creation of energy from foods containing fats. People with insufficient B12 in their diet suffer fatigue, depression, and can develop poor memory. The cause of this tiredness and skin damage is related in part to B12’s role in red blood cell production which is necessary to carry oxygen and iron through the body. Athletes and hard exercisers may have low body B12 status, due to their increased metabolism and the raised demand for this vitamin to be used repair damaged blood cells and injured muscle tissue; and to carry more oxygen around in the blood while exercising. The foods highest in B12 are shellfish (mussels, lobster), oily fish (trout, salmon, tuna), and organ meats (liver). Biotin is an essential cofactor for several key enzymes in the production of glucose (& glycogen) and the metabolism of fats and proteins. Biotin is also needed for the breakdown of the branch chain amino acids from protein (leucine, isoleucine and valine), and some fatty acids from fat-containing foods. The richest source of Biotin is cooked eggs (Forget the ‘Rocky’ raw egg eating – raw egg whites bind biotin due to the protein avidin). If you do so then your body will lose fat, your metabolism will run better and your overall health will improve.
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At home I suggest you invest in a good chin up bar, a set of kettlebells (12,16, 18, & 20 kg) a basic barbell with about 30kgs of weights, a couple of dumbbells, a cheap ‘aerobic’ step, a skipping rope and a weighted vest. Two warm up by skipping on the spot, doing some shoulder swings and moving around – it is important that you warm up your joints and muscles before stressing them. The way this works is you do 10 burpees and rest, then 9 and rest then 8 and rest etc all the way down to 1 and then you go back up the ‘ladder’ to 10. Not being able to afford a gym or a home gym is not a reasonable excuse for not getting lean.
This means that it has a high metabolic cost, will burn fat during the workout and more importantly for hours afterwards. Not only will you get your breath back more quickly, but you will add the overall metabolic cost. This called an eccentric contraction and will give you sore muscles but will also help you develop strength more quickly. Secondly, and depending upon the type of home chinning bar you are using, you will find that most home chinning bars are not strong enough to handle added weight  - I weigh 100KG and if I added even the lightest vest I own I will be close to its top rating of 110 kg. Individually they are important to your health – when used together they keep you strong, healthy, energised and compliment your fat loss efforts. This simply means that they once they are processed by your body any excess is excreted in your urine. Because water-soluble vitamins are not stored in the body in appreciable amounts and are used up and depleted rapidly, it’s important that you ensure that you are getting enough of them by eating foods that are rich in these vitamins or by taking a supplement to make sure that you have adequate levels in your system.
It’s even better if sleep is followed by another Vitamin B Group tab or 2 upon rising the next morning. The coenzyme form of B6 is associated with more than 100 other enzymes which are critical for amino acid breakdown from protein foods and the conversion of certain amino acids from one type to another. As we’ve previously explored on this blog when you’re under stress your body releases lots of cortisol which does a number of negative things primarily for our discussion – it promotes the storage of belly fat.
An intake of about 1.6 mg of B6 for every 100 g of protein is considered by the National Academy of Sciences to meet the needs of adults under normal conditions . Scientific studies have shown that exercise greatly depletes B6 levels in the body and needs to be kept in check through supplementation.
In severe cases cracks may form in the corner of their mouth ( a condition known as angular cheilitis). For example, in order for the liver to make glucose (through a process called gluconeogenesis), an enzyme essential to this process called pyruvate carboxylase requires biotin in order to function correctly. Although the average daily allowance is set at least 30 mcg of biotin each day, there is no toxicity associated from higher intakes, especially in people who are active. If you’re constantly tired because your metabolism is sluggish, if you can’t create the right energy from the food you eat then you’ll be unable to rid your body of excess body fat or achieve a lean, strong physique. But even this is more than you need for results – you carry around your best fat loss weapon everyday – your body. You can swap out the Jumping Jacks for Burpees, or squat Thrusters knee lifts for some variety.
So, make sure that you get plenty of these simple but potent vitamins via eating unprocessed foods and topping up with a supplement.



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