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Don’t waste your efforts

Everyone seems to give a different effort into their training.

Those who give little effort and tend to go through the motions tend to get some mediocre results, often drifting in and out of their training programmes and not really achieving a whole lot. They promise themselves that “next time” they will really do it.

If you have had some outstanding results lately, you are really in the category of giving an enormous amount of effort and you are willing to suffer heck of a lot to get some great sessions in. You are expecting harder and harder sessions, and you adapt to these very well by showing the level of commitment you show on a regular basis.

You are creating a deficit of calories in your body that should be prime time for body fat loss. The times that this ideal situation is disrupted is if you consume more calories than you need.

I know most of your calories may be good, and its not as if you eat rubbish every day.

The biggest problem when you’re trying to reduce your calories is the initial hunger pangs you feel in the first week. If your body is used to a certain amount of calories, a certain portion size etc, it is very difficult to feel satisfied that first week of trying to cut down.

This first week is so critical in laying the foundations of portion control. Always remember that if you eat too much of anything, you WILL put weight on, this is the fact you need to remember.

This is why its always recommended to eat with good guidelines in mind. Think size of your fist with carbs and protein portions, and have as much veg as you like. A pack of cards is a good way to describe your carbs and protein portions too, think smaller portions and you will get smaller full stop.

So now we are thinking a lot more about food and portions control, imagine how powerful this will become with the enormous effort you put in your training. Whenever you put the powerful combination of hard training with disciplined, well controlled eating, you are going to have serious results full stop so let’s get it going!

If you can do this, and not pick on things in the kitchen just because nobody is looking, you will be given yourself a big guarantee of superb results.

Always think of the incredible efforts you put into your training, do you really want to waste ANY of that by over-feeding yourself? None of us are perfect but the serious eating control will make you have 100 times more reward than if you just hope for the best on the eating side of things.

Twitt
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Eating before exercise

Its more important than you think to have a snack before exercise.

We are all a bit different and react that bit different to all sorts of foods, so working out what best food choice for you and agrees with you is always important.

Whole grains, lower far dairy or fruits will always work well for you as a stop gap for your workouts and give you some energy for your tougher workouts through the summer.

Try eating these snacks if you can at least 30 minutes before exercise to make sure your food goes down properly, and your food is ready to release energy into your system.

The 30 minute rule applies to smaller snacks, if you were to eat a big meal before training, you may need 90 mins to 2 hours before your workout.

I find some people have better digestive systems than others. I find i can eat and literally then go for a run. I could probably do a big meal and exercise 30-60 minutes later, but that took a lot of getting used to because i tend to eat on the run throughout the day, and took me years to get used to that because of my lifestyle.

If you stick to the guidelines i first mentioned, you shouldn’t really go wrong.

I used to try the no food strategy before a workout because i thought i may feel sick. This was a stupid strategy because i would always then fail towards the second half of the workout, due to lack of carbohydrates left in my system. I avoided the sickness for sure, but it wasn’t worth losing all that energy.

You will find also that if you don’t have food before workouts and you have no carbs in your system, then your body will use precious lean muscle tissue already on your body. This can be a disaster because you have worked so hard to get in the first place, as well as muscle being so important for your metabolic rate (the rate your body burns calories). The last thing you want is to slow down your metabolism, so lets keep getting your snacks in every 3-4 hours and really make this thing happen for you!

Not eating before exercise is bad news full stop, just like the idea of not eating breakfast, any time your body goes long periods without food, its goes into starvation mode and stops burning fat so easily.

Keeping your weekly eating well-structured and full of nutrients is the only way to go if you want the best out of yourself.

Twitt
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Longer life

Most people who try to sell you exercise equipment these days to it in a way of promoting looking younger and more atractive.

On the other hand, scientists are coming up with more and more ways of eliminating or a least improving the quality of treatment for many diseases.

The facts are that today’s society is more inactive than ever before, and throw in more packaged and processed food than ever before, and you have this huge timebomb ticking away ready to blow big time in the future, in fact its started now with the NHS.

So the marketing of exercise is great in promoting youth and physical attraction, but surely the prospect of a better, healthily, in other words, higher quality of life should be promoted to the hilt.

My house search continues and when i look for a house like most of you, we take into account how far we are away from the shops, parks and other amenities. The reality is that we use he car for even half a mile journeys for a variey of reasons such as we  are pushed for time, we can’ be bothered to walk and simply its easier to take the car. Over 5 years and if we didn’t do any other exercise, this sort of attitude contributes heavily towards our chances of ill health in our future unfortunately.

A scary statistic is that not being physically active doubles our chances of developing heart disease, and the burden we create on society is comparable to that of smokers.

So the choices are clear, we either stay inactive and see what our “fate” is sometime in the future, or we become physically active using a prevention is the best cure mindset.

There is endless evidence to say that making physical activity part of your daily life not only gives you more energy, less body fat, greater muscle tone, more physical attraction and holds off the ageing process, but it ALSO gives you the power to seriously reduce your chances of developing serious disease.

All of his helps you live a high quality and longer life, lets get out there today and do something!

Twitt
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Beach break live in pembrey

Seems as if it went very well after all and even locals close to pembrey country park give it the big thumbs up, despite local worries in the build up. Those who live in garreglwyd seems to agree it was good for the area.

I was open minded about it unlike the local councillors (who often express views not in people’s best interests, more like their own). I am positive about most young people today, and to give them every chance, we all make mistakes and its part of growing up.

One pub/cafe by the station made more in a week than he probable does in 6 months, he was open all day and may help him survive. Also, i did see local business benefitting and spoke to them about it. Yes, there were those who didnt get work, and i feel very sorry for them but there were local coaches and buses there too, as well as outside coaches. So there must have been some contracts put out there for tender under fair competition rules. Dont know the ins and outs so don’t me down!

Its easy for us to be negative but quite hard to be positive at times. Well done to the organisers, well done to all the students on their excellent behaviour and sense of fun and hope you come back next year. There were 14 arrests unfortunately but apparently they were local people.

Twitt