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You got 30 minutes?

So now we’ve established that it takes only 30 minutes per workout to get into great shape, how many of you are using everyone’s favourite excuse “I haven’t got the time to get fit”?

If anyone is telling you that they workout in the gym for an hour and a half to two hours, then you’d better tell them they are wasting their time and its time for them to put A LOT more intensity in their training. WHILE they are still in shock, as them to try a whole body session when you do 6-8 exercises for 3 circuits with no rest. THEN ask then do they realise they have been wasting their time all these years.

Life is faster these days, we want things now and we don’t want to spend all year getting them!!! 30 minutes Monday, Wednesday and Friday if done with real intensity will take you a long, long way.

Two sessions of 20-30 minutes doing intense walking, running, cycling, swimming will take you a long, long way in helping get oxygen into your blood and making everything in your body work fantastically well, and help you lose a lot of body fat.

As I keep telling you, every exercise and every movement you do has an ENERGY COST. Sitting down doesn’t have much of an energy cost, running up hills has a HUGE energy cost and with some practice and conditioning for a couple of months, you would be working up to these things that benefit your body immensely.

You DO have to workout for longer when you first start off as its difficult to get the right intensity, and its advisable you take your time when building up your fitness.

However, you need to keep building up all the time, and look for constant advancements. I don’t mean killing yourself of course, I mean working out with purpose and YOU CAN DO THIS ANYWHERE. It doesn’t have to be a fancy gym (these venue’s often don’t encourage real intensity anyway and more of home to poser’s), you can do this yourself and theres a big list of workouts in the training/workouts section.

Its time to get real today with Christmas 10 weeks Saturday and get this thing done. Don’t believe the rubbish you read and lets hit it hard!! Its only 20-30 minutes out of your day!

Twitt
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Showing up is always the hardest thing to do!

A good response this week from many of you on your training efforts and many of you are  now developing fresh confidence levels to reach your goals.

The secret i developed a long time ago was that if i show up here enough times, if i show up training enough times, i show up and shop for good nutritious food enough times, if i keep on believing in what i do every day and i use that mantra for all areas of my life, i will be successful.

People ask all the time how they can be more successful, how they can be healthier, how they can become fitter etc etc, and the answer doesn’t change a whole lot!

There is a book you can read for free online called Think and grow rich published in 1936 by napolean hill that i recommend as essential reading. Google “think and grow rich” and follow the links, no catches and i repeat, its all free!

Its not what you think though, its not about money as you may guess, its about fulfillment and getting what you want out of life, rather than life making you a prisoner in your own body and mind, afraid to take risks and not being able to try anything.

This book encourages you do read just one chapter every day and more or less guarantees success should you follow the advice from real life case studies. You dont need any magic power to read it or do what the book says, it promises anyone that they can achieve anything they put their minds to, and everyone i know has read it has found the promise to be true.

The main message from the book is for you to find the strategies to become successful in your chosen areas, then perform those strategies each day until you become a master and do these things automatically. When this happens, you become successful without making much effort because your life and daily actions will have changed so much over a short period of time.

The very most important thing i took out of it was the consistency bit, meaning as long as i showed up every day and approached all my tasks with real effort and dedication, good things would naturally happen.

We go over it all the time on here and try and work out in your head how much more successful you would have been if you were more consistent with your food, your training, your sleeping and your positive attitude. How much would that have made a difference to your results and the way you feel?

Go on and be honest, how much more would you get out of yourself if day in day out, your performance in every thing you did was higher? Interesting thought and this is the message you ought to get to really improve big time once again!

Twitt
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Scan the internet or just do it!!!

If you want to get fit these days, there is so much information out there, its not true! I wouldn’t call most of it “information”, i would call it MIS-INFORMATION!

If all of this worked that’s presented on the internet, then how come the obesity epidemic is still rising at an alarming rate, over 60% of the general population is considered overweight, adults and children are getting bigger and bigger, the NHS is crumbling under the pressure of adults in this country being overweight and all the negatives that brings, etc etc?!!!

The truth is that most of us have become lost under the weight of all this mis-information and we have forgotten “how to do it”!!

From dvd’s of so-called celebrities cashing in, to so called fitness “experts” demonstrating exercises in the media so complicated just to show how much “knowledge” they really have when in fact the opposite may well be true. Some could be considered helpful, many could be considered in the group of “a little knowledge is dangerous”!!

We can literally scan the internet all day long and come up with about 1000 different solutions on how to get fit. You used to exercise to get fit and healthy, but have you noticed now its mainly about “losing weight” rather than the health aspect anymore.

It is mostly about peddling dubious products that are usually about as helpful as a handbrake on a canoe, or in some cases downright dangerous.

In the dangerous column, you have two massive companies gone bankrupt over the last two years on their claims about losing weight through “fat-burners”. These tablets usually include ephedra which can put severe strain on your heart, and in some cases have killed people in the USA.  They promise the world, often they deliver misery through ill health.

The bottom line is that if you see adverts in the paper, tv or internet promising you things seemingly too good to be true, then they usually are that, TOO good to be true and downright fraudulent in nearly every case.

Same with exercise equipement, they will claim madonna uses it, or so and so uses it, but in reality this is rarely the case. Quite interesting to see someone else claiming to train madonna, that is around the 7th trainer i have heard of in the last 5-6 years. Either she’s not happy with her trainer or people just claiming to train her to peddle some product or to get some “acclaim”.

The bottom line for me and in any business is to retain clients and all the individuals or businesses i train right now have been training for many years, so i have no need to make fraudulent claims like these bogus companies! These fraudulent companies need too start producing real long lasting results, rather than latching on to some celebrity that they think will take them to the promised land.

We talk on here all the time about doing the fundamentals/basics all the time and you won’t need any of the fancy stuff. You WILL get amazing results from doing the tried and tested in terms of workouts and eating, thats a fact and deep down, you really know that even if you have spent hours on the internet “trying to get into shape”!

Its time to put down the computer and get off your backside and get out there and train, simple as that and JUST DO IT!!! There’s heck of a lot of difference between knowing what to do and actually doing it!!! Lets go!

Twitt
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10 weeks to go!

So have you had a great weekend of training like cyril has? Or has most of your weekend being spent feeling sorry for yourself in the pub saying you’re “definitely, this time, honestly im going to give it a good go after christmas”!!

This is prime excuse for anyone thats willing to throw in the towel now. Some of my most successful clients have started just before christmas and have been forever glad they did! Nothing feels worse than starting after christmas as your body is at its lowest ebb.

Too much alcohol would have been drunk, too much sugar and fat would gone through your body and there are usually any number of colds going around the area. This is when your immune system is at its year low, and the only way is up surely, the only problem is that it hurts a lot when you’re that out of condition and im advising you now to get going now, to save you the pain of after christmas training.

Starting now will also surprise people. Nothing better than surprising your friends and family by getting into great shape before christmas. You will then start 2011 with a fresh set of goals, and things you previously thought impossible will soon become achievable.

We concentrate a lot on here discouraging people from making excuses. These are the facts unfortunately. Most people work harder on making up far-fetched stories on why they cant be fit and healthy than they would if they suddenly embarked on a simple health and fitness programme, i know this to be true as i’ve heard all the excuses by now. I will now challenge people if they say they cant do things because i know thats not true. Most of us would like to do things the easy way, but im encouraging you all to take the hard road. Ironically, this will make life FAR EASIER in the long term once you have trust and give a minimum 12 weeks commitment to your workouts and proper food.

I say trust because thats what commitment is. I also know that the 12 weeks will be enough to show impressive progress and convince you what is possible.

The spending cuts by the government may be coming but theres no room for doom and gloon on here. There is only one way to go and thats up. No point fretting on all the negatives, lets make the most out of the cards we are dealt and make the end of 2010 a huge one, YES it is possible so lets do it!!!

Twitt
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Weekend results

Im feeling pretty good as we approach the weekend, this is a great weekend full of wonderful weather and the perfect opportunity to do a lot of stuff outside!

Im also feeling good because my eating has been good since monday and i will have my treat tomorrow probably. This relaxes me a bit and you should feel the same if you’ve been eating well all week and you can have some of what you fancy tomorrow!

So work it out, you have had 5 days of excellent eating and its time to enjoy yourself the weekend. Im not saying wake up first thing in the morning and stuff yourself until sunday night, but hopefully you’ll know what i mean! Moderation in everything can only be a winner when it comes to long term success and you should start as you mean to go on, instead of trying a new “wonder diet” every couple of months. If you’ve been eating badly all week, why not treat your weekend as having more time to cook and experiment with new healthy ways of cooking?

Your body likes continuity and a settled life. Healthy eating may not sound exciting, but if you’re creative with your cooking and pick good quality food, your taste buds will soon become accustomed to good old fashioned healthy food.

We as a society are addicted to foods high in sugar and fat, and its quite an achievement to get away from these foods that ultimately are likely to deliver poor health. You ask all the rich people in the world with poor health and they would give it all up in monetary terms to be back in full health again. Anyone who has been very ill will tell you same.

Most of you will have much more time on your hands the weekend, use it wisely and do the workouts and activities you consider most fun. Combine them with your family if possible and get everyone involved. Workouts hsouldnt always be something you do as some kind of solitary pursuit.

Good health is meant to be shared with everyone and good company will always help you enjoy it more, such as a fun training partner.

As i said yesterday, the weekend is shining down on us big time so lets make the most out of it!!

Twitt