Posted on

Tuesday, 23rd April

Energy cost, effort, meanings of every exercise you do, why you do certain things and their effects are all vital parts of my work, and form an integral part of my planning for everyone’s training.

When someone starts off for the first time, the energy cost of exercises you give them tends to be low in order to see how they react.

Why we do certain exercises is fully explained, and how their body will react is critical to see how quickly the programme will work for them.

This programme can easily take 4 weeks, and from then we can usually accelerate the programme at a faster pace from there. Without a good grounding in exercise, nobody can really be successful in getting into shape both in the short and long term.

So this is why we set the energy cost of each exercise low to start with, and then gradually building up and replacing the lower cost exercises with higher cost ones over time.

This is why the fittest individuals I train will always be used to high energy costs in every session, what this means is that not only will a lot of calories/energy be burnt in the session, but this will lead to quicker fat-burning, raising the metabolism for longer, and create meaningful changes in a very positive way to one’s resting heart rate.

I have started with many people who have started with a 100 beats per minute heart rate, and now have a 60, 50 or even 40 something resting heart rate. As I have mentioned many times before, having a good strong heart rate is vital to enable you to advance in exercise terms and this can be developed gradually by increments in your exercise programme at regular intervals.

All of these results we talk about, always all start with smart, intelligent exercise programming, making sure you improve quickly but at the same time making sure you lay strong foundations for the future.

Regular reviews of your programme are also vital, and everyone’s programme should be seen as a work in progress, and never something that you go through the motions with leading to poor results.

Seize the moment and look to move your programme along regularly!

Twitt
Posted on

Monday, 22nd April

If you stop eating your favourite food completely, and I mean you never plan on eating it ever again, this is a perfect recipe to binge and go off the rails big time.

The best way to get around this is to still eat these foods that may be very high in fat or sugar or both, but eat them in much smaller portions. For example, if you had a habit of eating a whole pizza on a Saturday, and maybe a
Tuesday, then you were probably eating at least 1000 calories in one go, a ton of saturated fat and refined sugars.

If you keep it to one slice at a time only, thin and crispy to lower calories, and eat it slowly to savour the taste more, then this is perfectly acceptable once or twice a week. The main thing you would be doing though is consuming a fraction of your normal amount on a Saturday and Tuesday.

This alone will have the effect of you not seeming like being on a diet. Your saturated fat and sugar will drop dramatically. Your ability to eat a lot in one go (bingeing) will diminish greatly, and your behavior towards food will likely change permanently.

Once your brain realizes that its not on a diet, you will automatically relax and you will develop a far more healthy attitude to food, and be far more comfortable knowing that although you have to eat around 80% good healthy food, you will still be able to have one or two treats a week such as the pizza in this case.

After studying people’s habits for years, I have seen this situation many times turn out that the individual involved eventually goes off treats such as the pizza because they KNOW they can have it! Its when you know you cannot have something that usually makes it far more appealing!!

Try it out and see how you get on.

Twitt
Posted on

Friday, 19th April

How to get your eating right

Write down what you eat and when/why you eat it, or what your drink and why you eat it. If you do this you can really see what you’re eating and drinking, how much more than you may need and what stresses are causing you do it. Once you know where you are, then you will know how not to get into situations in the future that destroy your progress.

Accurate food records for 3 days are the quickest way to fix your eating. If you are stressed, hungry or bored, there will be issues when you make food choices. Write down how long you are training for too because you will need more food on those days, and you cannot train on fresh air alone.

Are you skipping breakfast, nibbling on rubbish all day, overeating in the evening and late at night because you are so hungry you have to eat much bigger amounts of food than normal?

Do you entertain yourself with food when you are bored? Perhaps you reward yourself with chocolate when you’re stressed?

You may need to watch your moods when you eat, most people will feel better when they eat a tub of ice cream initially, but it does nothing for anxiety and stress you may be experiencing in your life. The problems that made you stressed in the first place are never really solved by the ice cream, and you just added a new one of piling on body fat if you do this regularly! You need to avoid this vicious circle.

If you eat food on a regular basis OTHER than giving you energy and health, then you need to recognize that food should be seen as fuel and not as an emotional crutch to get you through some stressful times.

Food becomes dangerous in terms of weight gain and in terms of worsening your internal health when it is eaten for entertainment, reducing stress or just making you feel more comfortable.

It’s a fact that no amount of food solves any problems.

For example, if you eat lightly during the day, and eat excessively at night like a lot of people I start with do, then try and change it right away by having a bigger breakfast, a decent lunch and lighter evening meal, with mid-morning and mid-afternoon snacks. This way of eating will give you far more energy, keep you feeling fuller for longer, make you less prone to have sugary/fatty snacks and transform your body every single week. This is the way your become far more efficient in the way you create energy for yourself, burn fat, and create lean muscle which in turn boosts your metabolism greatly.

You won’t feel like eating late, and you’re going to be far more in control of everything so give it a go for better results.

Any problems tel 07968 980808

Or www.kerimckibbin.co.uk

Twitt
Posted on

Thursday, 18th April

I am hitting this thing late this week after all the technical problems i have had online, but we continue to have a great week.

I have had the great experience of helping get my all-time number of individuals into the desirable range of body fat. These people are not only looking pretty fantastic, but are feeling on top of the world, and this feeling has often of success has spread into every area of their lives!

I have my all time number of individuals who have a heart rate under 60 beats per minute. Most are in the 50’s and some have even hit the low 40’s, which is pretty incredible if you realise that this heart range is often only shared by top professional athletes. Having a strong, healthy heart rate is vital for good health, and this comes from training regular and with intelligence!

More people than ever are coming away from machine type training, they are coming away from these single plane of motion forms of training, right into our much more natural forms of training, which not only leads to much better results, but is a safer and kinder to your joints way of training.

We have a lot more individuals train outside now, the inside the gym stuff is great and innovative, but people are realising we offer so much more again outside.

We have never had so many people fit over so many forms of different training, and this is shown in the great measurements happening every single day!!!

There’s a lot to celebrate right now, so let’s embrace it and reach new levels of performance and results!!!

Twitt
Posted on

Wednesday,17th April

Big apologies for no posts so far this week, but i have experienced security issues with my site, but thanks to justin lewis, my reliable IT wizard, i am now back and ready to blast it again!!!

Formal posting tomorrow i promise and back to normal!

Here’s a reminder for you!!

Another underrated part of good nutrition is making sure you eat and drink after your workout, no matter how late it is!

Your body needs carbs, protein and other nutrients to fill back up your energy stores and make sure your body recovers after training. If you miss this meal, it will definitely delay recovery and leave you feeling sluggish the next day.

As long as you don’t overeat, these extra calories won’t turn into fat!

Try and consume the majority of your calories and nutrients earlier in the day if possible, especially if you workout at 5-6pm, which is popular with a lot of people.

If you exercises normally at that time, you should have had a good breakfast and lunch, and a mid-morning snack and mid-afternoon snack too. This should give you enough energy to put in a good training session.

Straight after you train, try and have a drink immediately, either water or diluted fruit juice (which keeps your simple sugars lower), then a lighter meal as soon as you can.

A jacket potato with tuna or cottage cheese will work well, chicken salad with rice, pasta with a lighter natural sauce, you could try baked beans with tomatoes on toast, that would work well too.

This meal is essential after training to speed up the recovery process greatly! If you did a bit of planning beforehand, you would make sure these ingredients are easily at hand and it would be quick to make these meals.

This makes sure you’re not tempted to eat fast food, anything too sugary or your worst nightmare-ready meals after your workout which is a big no-no of course!!!

Other examples of meals to get your energy levels back after workouts include;

Lentils with rice and vegetables

Mashed potato (without butter) with grilled salmon and salad

More naturally made chicken curry with rice and vegetables

Chilli with rice and green vegetables

Lasagne with salad

Pitta bread with protein source and salad

Bean and vegetable soup with wholemeal bread

Jacket potato, chicken breast, broccoli and carrots

Fish pie with cauliflower and cabbage

Any more information, contact www.keri mckibbin.co.uk
07968 980808

Twitt