Posted on

Thursday 13th January

As there continues be a lot of press for brief workouts and in particular the 4 minute workouts this week, I have had a lot of questions on how to start them off in terms of ideas of workouts.

 I posted the original 4 minute solution blog some time ago as most of you know so lets go through the basics again.

For example, if you did this, it will give you a good start to exercise, but you CAN SUBSTANTIALLY improve from there, the 4 minute solution is not the end, its more the beginning of how you can progress and reach your potential.

If you started off with around 4-6 exercises, then you should be able to get through this workout very quickly, especially If you’re new to fitness and a complete beginner.

If you did an amount which was comfortable of the following

Press ups

Arm dips

Squat thrusts

Sitting on a chair and then standing up

Sit ups

Then this shouldn’t take you more than 4 minutes, and to progress from there in a fast way whilst still maintaining very quick workouts in terms of time, you need to think in the following way.

For example if you started off with 5 press ups in this workout, and did the workout on a Monday, Wednesday and Friday, then week 2 you need to aim for say 8 press ups Monday, Wednesday and Friday, then  week 3 aim for say 12 press ups for the Monday, Wednesday and Friday.

Anyone who has ever trained with me will know that its entirely possible to get from 5 press ups in week one to at least 20-25 press ups in week 6.

If you applied this to every exercise, then you may start off on 10 squat thrusts and maybe graduate to 50 squat thrusts in 6 weeks, which is quite impressive in everyone’s language.

If you stick at your programme and progress in this way, and there’s no reason why you shouldn’t, then after 6 weeks you should easily attain progress that you have never had before.

The results will mean less body fat, usually a couple of inches off your hips and waist, much better energy levels, better sleep, a leaner harder body and this would be just the start!!

As I said earlier, please treat the 4 minute workout as just the start of your journey to achieving anything with your health. I have seen individuals truly go from these type of workouts to climbing some of the most famous peak’s in the world, to running marathon to dropping at least 10 dress sizes, the opportunities that will present themselves are limitless, all you need is a plan and consistency with your workouts and food.

Please try and have a look at my original 4 minute solution from last year, as well as the workouts section which explains all sorts of workouts. The site may not be the best organised as I have limited time,  but these pages are all about tried and tested quality information, its here for you so its your choice how well you use it.

Any questions either subscribe for free or email me on fitness@kerimckibbin.co.uk

Twitt
Posted on

January 12th, 2011

So how’s your resolutions going you made on new year’s eve? Are they going well or have they even got going yet? Is it turning into yet another disappointment already or do things seem really “different” this year?!!

There’s heck a lot of difference between making a resolutions like everyone makes at the end of the year, and A DECISION and COMMITMENT. Resolutions to me are like a shot in the dark, a hope that somehow something may come off, or even like a lottery chance that something good will happen in your life this year, somehow it will happen even without any recognised plan, “somehow” or “someday” often leads to a town called “nowhere” as the old saying goes.

If you regard final decisions and big commitment as always being acted upon, and resolutions as fairy tales, you won’t go too far wrong!!!

How about those long term goals that are never reached? The answer is to focus on the short term instead and look to implement meaningful actions that are likely to bring results and quickly. Instead of saying you want to lose 2-3 stones and getting obsessed with the scales, lets focus on the stuff thats going to get you there and give you long lasting results.

For example, if lunch is a disaster zone for you right now, then its an obvious area you can change RIGHT NOW. Instead of something fried for lunch in a cafe, ask them to grill something healthier or you, most cafe’s want the extra business these days and will satisy your request, especially if you’re a regular, good businesses always look after good customers in my book.

If you are in a bakery, its doesnt have to be tuna white rolls with lots of mayo or chicken with mayo with butter and margarine, ask them for a wholemeal roll with no butter or margarine and no mayo in the tuna if possible, if you ask nicely they will do it and the same with the chicken with no mayo, health and good health at that has never been more fashionable and tell yourself you’re working hard on your exercise and you don’t want to blow all of that hard work on needless calories at lunch time!!!

To make sure you keep these habits up, write down for 7 days what you usually eat, and from that you can easily see where you’re going right and where you’re obviously going wrong. Goals and actions have been proven to be successul when you write things down, it sort of makes you far more accountable than you normally would be so give it a go!!!

Twitt
Posted on

January 11th 2011

I didnt see it but the story on The One show last night provoked some reaction. To cut a long story short, the studies they had on the show said that shorter, more intense periods of exercise were more valuable or at least as effective as longer drawn out exercise. The study i think they used was the one when 4 minutes of intense exercise was demonstrated to be as effective as 20 minutes of moderate exercise, in fact the results were better when studies were conducted over a 6 week period, in terms of lost body fat, increased volume of oxygen and weight loss.

I must first comment that i wouldn’t recommend anyone go into a 4 minute programme of high intensity straight away, this is for experienced trainers only, and we did a piece on 4 minute workouts some time ago in this blog if you look through past month’s blogs.

The whole point was that you can make a whole lot out of not much time, its the performance that counts and not how long you exercise for. They had Johnny Wilkinson on saying he only trains for 30 minutes at a time now, but at ultra high intensity and he finds the results much, much better!

Most people who have trained with me will know i have always liked to work in shorter, more brief sessions myself, due to not only superior results but more convenient sessions too. Nobody has the time to be working out all day anymore as we have busier lives these days and it seems to be getting busier every single year!!!!

It shouldnt really have taken the scientists all these years to figure this one out. WE, the athletes and fitness professionals knew this for years that more intense sessions are the way to go, it doesnt take any doctor to tell us that what we have done for years really IS working and producing amazing results.

The great news is that those of you who say you havent got time really havent got this excuse any more, the advice you have been given all these years is actually true, you CAN get it and healthy in a fraction of the time you thought you need so what are you waiting for!!!

It is great to know though that after all of these years, that the medical community is finally jumping on board and backing our experiences and results up.

Twitt
Posted on

10th january 2011

The start of the first full week for many people this week and thats great news if you thrive on routines and being busy. Life is busier for most people these days and that means you need an ever increasing supply of energy. With the general population getting more and more overweight, something needs to give here and if you keep following the majority of this country, living a normal life is going to become increasingly tough. Your new refreshed attitude will be key in determining how successful you are this year.

Since this site is not about january gimmicks, january is a month either to get fit and healthy properly for the first time, or build on the success you had last year, or put right where you went wrong last year, and maybe many years before that.

Joining a fancy gym is NOT enough to get you into shape and their fancy salesmen techniques. You can get fit in the most modest of surroundings as long as you work hard and keep putting in that work all this year, in fact by the end of this year you could be in incredible shape if you really want to!! Most people think perfection is impossible and of course it is, but you CAN get pretty damn close if you apply yourself more than you have ever done, 2011 can be that exciting for you as long as you show constant self-belief and develop an action plan to make it happen!!! Its about being YOUR best and nobody else’s!!!

I have been with several people this morning who have already promised to give their best again. The habits that developed over christmas again, alcohol more often than usual, chocolate for the first time in a long time, more processed food, more party food, less exercise, less sleep, less time for exercise etc etc ALL have to be rectified if these individuals want to get back to their massively high standard!!!!

Im pretty fired up and its only monday, but creating an energetic monday for yourself sets the tone for the rest of the week. I always have a great week if i have a good monday, so lets make sure you get out there and have a great workout today, some fresh natural food too, plenty of water throughout the day and some good sleep. You won’t do better than that on a dark and gloomy january monday!!!!

Set the tone right now and make it happen!!!!!!!!!!!!!!!!!!!! Explore the site and see how you can change it right now!!!!

Twitt