25th May 2011

Cyril brings a great point up this week about should he split training up into different body parts.

You can do this of course, but having done both myself, i am now a big fan of working the whole body in one session. It used to be extremely fashionable in the 70’s and 80’s, and 90’s for that matter doing a split routine, when you would work chest and arms on one day for example, then the next day you would work legs, and the day after you  would work shoulders and back, then have the next day off.

Then you would repeat the whole cycle again over the next three days and thats how your training was. You would usually do three exercises for your back, then three for your shoulders or even four, then hammer yourself so much, you would think that this was indeed the holy grail of workout programmes, haven’t done both as previously mentioned, i now love working the whole body in one go!!!

The reason for this is that it tends to burn more fat, burn more calories, i end up feeling and looking harder on it, i end up leaner and it just feels like a much better workout.

The other simple fact is that this type of whole body workout is MUCH TOUGHER!!! A lot of people do split routines simply because its easier in my book, i certainly found that. To work your whole body in one workout takes guts and determination, and these are things not everyone’s got time after time, workout after workout, week after week. THIS IS the way to do it though if you’re looking for a leaner, stronger body that is full of huge amounts of energy at all times, the whole body workout is literally the best all rounder you can get!!!

If you are currently on a split routine, try going back to a whole body workout where you work every single body part, you will find you work much harder and therefore are bound to get a much better overall result. Sometimes going back to basics delivers the best results, hard work will always bring its big rewards so what are you waiting for, lets do it!!!!

Monday, 23rd May

What a monday already, wet and windy and what happened to the heatwave promised?

Anyway, we are already into a great monday when your body has been working in many ways already.

You may know already that you work your “core” in every single movement.

Your core in general terms is your stomach, lower back, hamstrings and thighs and these muscle groups control every movement in your body.

You could be making a cup of coffee, and the turning side to side to get the milk, coffee etc works your core, okay in a small way but still works it.

Reaching for a product in a supermarket also works your core, picking a child out of a car works your core, lifting anything works your core, just about anything works your core, and its VITAL your core is strong for any activity in life.

Anyone who has ever worked out with me will know that practically EVERY exercise will work your core with me, and you can always tell by the next day because you will be a little stiff in the most important area on your body!!! It shows that we are going things right and safely, which is always important to me and it should be to you too.

And you can forget about any fancy machines too, they claim to work your core but they don’t offer the flexibility that free motion and more natural movements offer. When you are on a machine, you are always in a limited range of  motion, and your body will therefore be limited in the way it can move. Anytime this happens, it means you are not getting the full benefits you should be out of your workouts, and therefore not going to be improving in the way you know you should be!!!!

I have found that with machines, they offer limited success and i am always more in favour of free weights, and much more free and natural movements you can do with a medicine ball and the fit ball (the pumped up big ball you see in gyms etc) of course.

The bottom line, stay away from these fancy machines who promise the earth, and stick to tried and tested methods that will safely deliver big results every time!!!!

May 12th 2011

If you want an easier life, you had better take care of your body along the way.

This flies in the face of what a lot of people think as they grow up.

When you are a teenager, your idea of an easy life is probably lounging around on the settee after school or work, then living entirely for the weekend!! Nothing else matters, I know that, I used to think the same thing myself!

The idea of training was tough, when having an extra hour’s nap was far more appealing.

Some of you may still be going through the same process. You can’t wait for your lay in at the weekend, getting up at 11 or 12 is “your right” at the weekend, and nothing’s going to get in the way of that! You are entitled to it, and you may view your working week as if you have done a shift down the coal mine!!! Some people do really talk their work up you know!!!

So all of this so far has not involved ANY exercise.

I don’t have to tell anyone that this type of “lifestyle” will make you put weight on, if not in your teens or early 20’s, then DEFINITELY in your 30’s onwards!!!

This is the time when most people realise they had better do something, or things are going to get out of serious control!!!

Now exercise had better be a part of your life or you’re going to have no energy, be way out shape and encourage ill health in later years.

You had better be eating well too, a diet rich in good healthy natural food makes you a very wealthy person internally, which will make you look good automatically on the outside!!!

So the EASY LIFE is achieved really through taking care of your body in advance, don’t wait for bad things to happen. Your body wants to reward you with good health every day, your body also wants to give you an abundance of energy to help you achieve big things with your life.

Life can be much easier if you give your most important asset a workout regularly, save time, save effort long term and get out there and exercise today!!!

March 4th 2011

SO how are you finishing off the week?

Is it really hard to keep this thing up as cyril said?

Is it getting easier with the lighter, more steady and sunny weather?

Are you in charge with your food?

Are you in control of your workouts?

Are you managing your time really well, or are you letting your life control you?

Do you give in easy when someone tries to put you off exercise and eating well? Or are you determined to get through this thing very strongly and reach new levels of physical conditioning? Are you your own person or not?

Life is all about decisions because every decision will shape who you are.

For example, if you like to call in the pub every night after work, then you are unlikely to be very active in your life, nobody i know could ever train after alcohol, unless you train first thing in the morning of course, but in general, the habit of drinking straight after work can lead to blood pressure problems, diabetes, coronary disease and all sorts of nasty things that could go on with your body. Everyone needs to give themselves a fighting chance, and the drinks after work thing will destroy any fighting chance you have got!!! It may be trendy for some, but putting yourself at risk of serious disease has never been cool in my book!!!

These may be harsh comments, but its my experience of training and observing many people live their lives over many years. Its best to say it how it is, rather than pander to anyone to be popular!!!

So if you want to be really fit and healthy, please avoid alcohol in the week and keep it to once a week, then theres no reason to get trashed on that once either. We have all done it of course, including me, but having the next day wiped out is not an option for me anymore. I try and treat my body with a lot more respect, and sundays i have to contribute to family life, not sleep on the settee or go to be all day, thats the ultimate selfish way to live your life in my view.

The same goes with eating, has that magical 80% been reached yet in terms of 80% of what you eat being good quality food? If it hasn’t, then you need to stop messing around and get with the programme if you want to be and stay in shape!!!

Have a great weekend and theres no excuses to enjoy the great fresh air and scenery!!!

February 18th 2011

When we measure ourselves against everyone else, there will always be someone better than you if you give yourself enough examples.

If you are training well consistently, you may be training up to 6 days a week, you may be eating smaller nutritious meals, you may be resting and sleeping very well, in short, you are doing extremely well with your health  and fitness programme.

You may cycle a lot, you may swim a lot but perhaps you don’t run because you may have a knee problem.

Despite all of this, an excellent example in anyone’s language, some people may write themselves off or talk themselves down because they may be comparing themselves to a david beckham. They may say that they can’t run up and down the field like him, and therefore not measure their fitness in a very accurate or positive manner.

I have had such conversation with many 50 somethings believe it or not!! In one way it is great that they are comparing themselves with beckham and his amazing fitness levels, on other level though, its not great when you put yourself down when doing it!!

Most 18 year olds would never achieve beckhams fitness levels, and im talking about a lot of gym goers too! To get to beckhams level, a lot of things need to happen along with extreme dedication, which most people are not prepared to give in the pursuit of athletic perfection. In fact, a lot of professional footballer’s aren’t!!!

So when you’re comparing yourself, if you are exercising 3-6 times per week, you are in the upper half of the population, because most of the population doesn’t do this.

If you are eating 5-6 smaller nutritious meals per day, you are in the best half of the population, because most of the population doesn’t really care what they eat, according to recent statistics.

If you drink water throughout the day to keep you hydrated and performing well, then you are definitely in the best half as most people drink tea, coffee or sugary drinks.

So the bottom line is, as long as you are doing the simple things very well, you are much healthier than most people and likely to be that way for the rest of your life, as long as you keep practicing these habits!!

Have a great weekend and stay active!!!!