Posted on

Monday, 16th September

Following a fitness programme where you just do, let’s say some work on a cross trainer, some treadmill maybe and a short spell on a bike could be described as very popular in the big clubs, and you would be one of many doing the same thing.

This programme undoubtedly has some health benefits and well done to you on exercising regularly.

If you do the same aerobic type of work, and you throw a little weight training in, then you will do even better. This is a better balance than the first example definitely.

Unfortunately, this is where even the most ardent exercises’ variety of training programmes ends, stuck in the 1980’s and not a thing has changed since! I have highlighted the fact that if you do indeed follow this way of training, then I congratulate you on actually training, instead of talking about it like most people do!

The point here is that exercise programmes have moved on so much more since then. A lot of people aware of the “core” these days, and the importance of working it, but most of these people haven’t a clue on how to work the core, and don’t know a thing about the different tools you should be using to strengthen your core.

They don’t know because they usually are not shown, not given a programme with a great deal of variety, and this is a great problem of the big gyms, when 3000, yes you heard it, three thousand people have to join for them just to BREAK EVEN!! They cant afford to get the quality of staff in, and you could never hope to service 3000 people anyway. This is why 90% of the big clubs are deep in debt or in bankruptcy already, both in the UK and US.

This week we will talk about different ways to make your programme work for you, come into 2013 finally in terms of training science, and actually enhance every area of your body in strength, flexibility and getter leaner than ever, plus reducing the risk of injury right now and in the future!

Twitt
Posted on

Friday, 13th September

If you’re putting the big workouts in this week, and are looking for superior results, then you need to keep up the relentless intensity of the workouts. Working in a low rest, big energy exercise cost kind of way, will reduce your body fat and seriously increase your strength, making you enjoy the best of both worlds.

The lack of rest in between sets is the real killer, and this is the biggest challenge to keep up. It requires a lot of focus and determination in getting the job done well and seeing it through.

The culmination of this effort is always significant, and getting used to a typical 45 seconds in between sets is ideal. Having 5 minutes rest in between weight training set is totally unacceptable if you want to be well conditioned!

Going through the motions with plenty of rest in between sets is what most people do, but you’re not most people and you demand that much more out of yourself surely by now

Fighting through these type of workouts is always tough, this is why good food will always power you through, help you recover quickly and allow you to grow into your next phase of development.

Training hard, eating right with an abundance of nutrients, and regular proper sleep are all of vital importance if you want to keep on moving forward and keep getting better and better, and age doesn’t really matter in that equation for getting better and better as we spoke about yesterday!

Making the effort to do a workout on your own when its easier to miss it and do something else, is a critical decision that many people get wrong, and the most important workout for you can be the extra workout on the weekend that you may be putting off for whatever reason. The returns on the weekend workout can be considerable though, so use even a 20 minute window for getting even more out of yourself.

6 extra workouts in a 6 week period can change a lot again for you in health so start putting an extra one at the weekend and you will only benefit in a big way.

Give it 6 weeks and your body will look and feel a lot different. Most people eat and drink more calories at the weekend, so it makes perfect sense to be far more active.

Twitt
Posted on

Thursday, 12th September

The forgotten athlete we often miss out on in general life is the senior athlete.

Today, I am talking very much about the senior athlete over 70, and I do train quite a few, and most of them are remarkable for their age. The term “remarkable” for their age is often said in a patronizing way, but I can prove people wrong by comparing the stats with some of the over 70’s to my 40 somethings and 50 somethings.

I have people for instance who can bench press what many struggle to do in their 40’s-this is a fact.

I have senior athletes who can cycle for an hour no problem.

I have senior athletes who are far more flexible than some 20 somethings I know.

The bone density tests that a lot of senior athletes have done, come back remarkably well without fail. A solid well structured resistance/weights programme for the over 70’s is not only recommended, its essential!

All the senior athletes I train retain a high level of physical confidence, which is vital going into the autumn of one’s life.

Quality of life is everything and the worst thing I have ever seen is someone in their 30’s, 40’s or 50’s give up on themselves and say “they can’t be physically active anymore like they used to”!!

The senior athletes are a great example on how to do it, they compare very well in terms of strength and endurance levels compared to most people, and the last thing they want is ANY KIND of patronizing comments. Being 70 plus is not the life-ender it used to be, we have a new breed now fighting for new levels of strength, fitness and overall outstanding health!!

Twitt
Posted on

Wednesday, 11th September

If you are struggling for time to do any training, then you must realize that this reason (lack of time) is the number one reason I hear daily because people cannot train.

If I told you that 99% of the people I train are very busy people, running their own business, bring up young children, have got very challenging careers, some if not all have to work extremely hard for their last penny, most work long hours every day, and most of them could say “I haven’t got any time for a workout today, that’s the last thing I need to do”, but when they think about it and realize what a good workout really means in their life, the thought of cancelling never becomes a serious consideration for them.

The flexibility of being able to shorten your workouts to suit your lifestyle should never be underestimated, and just this morning I got through a great workout for someone and his daughter, who was in a huge rush, and the workout took…………..9 minutes!

The person concerned is very fit but probably never had a more lung busting workout, his daughter is even fitter and she put more in during the 9 minutes she said than a normal one hour workout she does when shes away in college!

The secret is to do the exercises that have the highest energy cost, in other words often the toughest exercises will do you the most good. In a 9 minute workout there is no rest, and the intensity is very high indeed!

It must be said that this type of workout is not for everyone, only for more experienced people who work under the supervision of an experienced exercise professional.

So you can see time is never a problem for even the busiest of people with only ten minutes to spare on occasions! Don’t miss any opportunity to exercise!

Twitt
Posted on

Tuesday, 10th September

The worrying news is that the faddy diets never stop coming.

Apart from the herbalife disaster, lighter life horror stories, the Cambridge diet example of perpetual yo-yo dieting, and you add a ton of other so called “diets” to these in the “hall of fame ruin your health and mind faddy diets list”, there comes a new one over the horizon.

Have you heard about the eat for 5 days, fast for 2 days diet?

Well, you may have because its been gaining some traction lately!

They claim to lower cholesterol, help with diabetes and generally help you lose weight-quickly! Interesting that nobody in the medical community is willing to back it, in fact they have come forward to publicly dispel its claims, and urge the public not to do it!

The downsides include a big hit to general health and immune system, some women have found themselves becoming infertile under medical tests, and all sorts of fainting and general not so pleasant side-effects.

Fasting has been around for many, many years and some people claim it works wonders but only now and again is it supposed to be practiced.

I have never tried it but I know there can be dangers with anything extreme, especially as not eating for 24 hours, but this new one says you shouldn’t eat for 48 hours, just drink liquids!

A lot of the medical community is up in arms and rightly so. The horror stories are likely to continue if you are doing without food for 48 hours. Of course you will lose weight by not eating, it doesn’t take a genius to work that one out, but the cost physically and emotionally cannot be worth any temporary short term weight loss!

15 weeks to Christmas today, and it’s a perfect opportunity to save your money, go and shop for good wholesome nutritious food that will do your body good, you will end up feeling a whole lot better, and in the process you will most likely drop a significant amount of body fat, especially when combined with a sensible exercise programme over those 15 weeks!

Twitt