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nutrition

effects of alcohol on fitness goals

Our Personal Trainer Dimitrios Deliopoulos talks about the effects of alcohol and how to limit its effects on your workouts.

“We usually go out and have a drink or a meal with a glass of wine. But how exactly does our body respond to this weekly alcohol consumption?

First of all, our body reacts to the alcohol the same way it reacts to poison. I am not trying to demonise alcohol. I am simply describing the procedure that our body follows in order to metabolise alcohol.

Our body doesn’t know how to break down and store alcohol. It stores carbohydrates in the form of glucose, protein in the form of amino acids and fat as fatty acids. As soon as alcohol gets into the system, our body stops all the other procedures of metabolism, like fat burning, in order to “deal” with this unknown factor.

But what does this mean exactly? Should we stop drinking? The rule of moderation applies to everything and alcohol is not an exception. We can drink, even if we are trying to lose weight. As our body stops burning fat as soon as alcohol is in the system, the best way to have a drink is with a meal high in protein and low in fat. As the fat burning stops when we drink, it is more likely that the fat content of the meal we consume along with the drink will be stored as fat in our body. You can have your drink with a chicken salad, high in protein and vegetables and low in fat. This is a nice way to have your drink and stay on top of your goals. You can also eat less carbohydrates and fat sources that day, in order to make up for your drinks’ calories.

As long as you keep everything in check and in moderation, you can have the things you enjoy in life and still work towards your goals!”

Dimitrios is available for nutrition advice (nutrition package on sale now) and personal training. Contact him at more-energy@brunel.ac.uk or call 01895 265 307.

More Energy Brunel’s PT Lucy Bowgen shares her tips on how to stay healthy this festive season.

We all know the holidays are a time for indulging in delicious foods, relaxing with family and taking a break from daily jobs or studies. How easy is it to stay on track when away from the gym area? Below are some home workouts you can carry out in your home, out and about, in the parks etc.

The circuit below is different lower body exercises that can be carried out to burn calories, tone up and bring that heart rate up!

Circuit 1

  • Jump squats x 15-20 reps
  • Walking lunges x 24 reps
  • Sumo squats x 15-20 reps
  • Jump lunges x 20reps

Repeat circuit 1 as many times within 5 minutes and take a rest.

home workout for Christmas

And now an upper body circuit that can be carried out anywhere to burn calories, tone up and bring that heart rate up!

Circuit 2

  • Push ups/ lay down push ups x 12-15 reps
  • Caterpillar crawl x 5-10 reps
  • Burpees x 10-15 reps
  • Downward dog to low plank x 15 reps

Repeat circuit 2 as many times within 5 minutes and take a rest.

Home workout for Christmas

Below are some ideas of healthy snacks to keep you on track whilst celebrating the holidays!

  • Celery stick and a teaspoon of crunchy no added sugar peanut butter.
  • Rice cakes, butter and half a banana sliced on top.
  • Handful of almonds, walnuts, Brazil nuts.
  • Half an apple with crunchy no added sugar peanut butter.
  • Olives
  • Wasabie Peas
  • Wholegrain Oatcakes
  • Popcorn (try to opt for salted)
  • Seeds
  • Half an apple (with little peanut butter)
  • Little pot of hummus with raw vegetables
  • Greek yogurt with sprinkle of nuts and little drizzle of honey
  • Boiled egg/ scrambled eggs made with skimmed milk
  • Wholemeal pitta and hummus
  • Celery, carrot sticks, pepper slices with low fat cream cheese dip.

If you’re going for fruits have them earlier in the day or morning time. Opt for;

  • Grapefruit
  • Kiwi
  • Cherries
  • Cantaloupe melon slices
  • Blackberries or raspberries
  • Strawberries

We hope you continue to stay fit over the holidays! Merry Christmas and a happy new year from More Energy Brunel!