• Below is an example of the level of personal information you would receive in your YBP plan.
Thank you for filling out the questionnaire, I have read through it and we have built your programme. First thing I noticed is that you are doing a lot of resistance training. Resistance training is essential as it builds muscle which subsequently speeds up metabolism. A lot of what we do is about boosting metabolism and creating a constant fat burning environment, your body type however needs a higher ratio of cardio to resistance, as you will see in your plan, to bring out more muscle definition.
You mentioned you suffer from hypothyroidism, I am sure you know a lot about the condition already, but I have attached an article (in your article section below) I wrote for you to have a look at. Many things can affect the thyroid, under eating, low carb diets, and stress. Stress produces the hormone cortisol, which prevents T4 to T3 conversion, lowering thyroid activity. I am not saying this is the cause, but it may contribute. I have attached an article for you on stress I think you may find interesting. Stress comes in many different forms but hormonally it affects us the same way.
Most people are not really built to run long distances, and knee injuries are common, especially with your body type. You have predominantly fast twitch muscle fibre which means you are built for short explosive exercise rather than endurance. Don't worry about long low intensity exercise, it simply increases cortisol, reduces metabolism, testosterone (yes you need testosterone), and increases that hormone eostrogen, which increases fat storage around the hips and thighs.
I would recommend rolling your hamstrings and thighs 4-5 times a week for 15 minutes, a massage might also be a good idea. We have attached some SMR (self myofascial release) exercises for you.
It looks like you have a good diet, your body type is definitely more protein than carbohydrate tolerant. You have a high protein turnover, but a slower metabolism, exasperated by the hypothyroidism. It is important to ramp up the exercise intensity and not cut calories too much.
It would be advisable to increase your water intake to 1.5-2 Ltrs per day and try and reduce caffeine as it will increase cortisol, lower testosterone and subsequently reduce muscle and metabolism. (I have an article on caffeine that may be of interest), tea and coffee are diuretics, so more water is essential. Please take 30 minutes to read through your plan, most questions you will have will be there, if you can't find your answer feel free to contact us.
• The profile page tracks your progress on a monthly basis, see the table below.
PHYSICAL ACTIVITY LEVEL: Fairly active
|Month 0||Month 1||Month 2||Month 3|
• You will be assigned a YBP trainer to look after you throughout your journey, this trainer will be on hand to help with any questions that may arise. At the end of your each month your trainer will email you to check your progress and set up your next months plan.
Read more about Luisa
• In this section you will be given information on the possible cause of your hormone imbalance, dietary advice, Supplement and herbal advice, any information on related conditions plus relevant articles to read.
Bingo wings is a phrase that refers to fat deposits that hang from your upper arms. More commonly believed to be a female condition yet it can also plague men. A decrease in testosterone levels is thought to be the cause which has associated consequences such as loss of libido.
HORMONAL IMBALANCE: Low testosterone
• This section will include a list of interesting articles relevant to you personally. Example topics below.
- Blood sugar balance
- A healthy lIfestyle
- Importance of hydration......
• Example article...
Water is an essential nutrient, which we can get from both the fluids we drink and the food we eat.
How much water should we be drinking?
It is essential to maintain water balance, as water is an essential nutrient for life. As with everything we advise at YBP, fluid requirements are individual and there is no single recommended water intake. Factors such as gender, age, body mass, altitude, climate and of course physical activity level, all play a role in the amount of water that you should be drinking. See below for our guidelines:
- We recommend 2.5 litres of water for men per day (see our full hydration article to help estimate your ideal water intake).
- We recommend 2 litres of water for women per day (see our full hydration article to help estimate your ideal water intake).
- Eat a healthy diet full of fruit and veg. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
- Drink little and often throughout the day.
- It is essential to stay hydrated both during and after exercise.
- Urine dark in colour and strong in odour indicates dehydration.
- Constipation can be a sign of dehydration.
- Alcohol, tea and coffee can cause dehydration.
The European Food Safety Authority (EFSA) recommends an intake of 2.5 litres of water per day for men and 2 litres for women from both food and drink combined. They recommend that 70-80% of your intake should come from drinks, and the remaining 20-30% should come from food. The Institute of Medicine recommends 13 cups (3 litres) for men and 9 cups (2.2 litres) for women per day.
Foods with high water content tend to look larger, their higher volume requires more chewing, subsequently they are absorbed more slowly by the body, which helps you to feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
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• More info and interesting articles on the YBP plan
•Your YBP plan will include a list of relevant supplements we recommend for your body-type and goal.
Any recommendations for changes in diet, including the use of food supplements, are entirely your responsibility. If you are taking any medications we recommend you talk to your doctor before taking any supplements.