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Tuesday, 23rd October

Unless you fully appreciate each stage off your development, and try to go from A-Z in record time, you are unlikely to achieve sustainable progress.

For example, we talked about some basic but very handy tips on your eating again.

The big question is do you practice all of these habits on a daily basis? If not, then perhaps you need to visit these again before moving on. How many of us have told ourselves that we know it all anyway, and we do not need to be reminded?

I have heard plenty of people use this attitude and guess what? They are always the ones who continually show LEAST progress!!

The ability to be a “sponge” and absorb every scrap of information you possibly can is always undervalued.

I often see the people with the least individual athletic ability over-achieve and better the results of so called more gifted athletes purely because they have applied themselves a lot more, and the same goes for every area in life.

The people who don’t take advice from a post such as yesterday are also the ones looking for some “magic” supplement that will somehow strip fat at a massively fast pace and somehow get you into your best shape, even without eating really well somehow!!!

Those of you who have been down such a route (and most of us have let’s admit it!), will relish the fact now that we don’t need to use such a complex and usually such an expensive route that is ultimately futile!!!

The tips yesterday will offer you stratagies that cost you absolutely nothing, but you will be able to keep up for a lifetime!

They offer you easy ways to get into shape, to speed your metabolism up, to help you make the right choices, and definitely put you on the road to feeling healthy and getting into the kind of shape you always wanted!!!

Twitt
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Thursday, 4th October

It’s metabolism all the way this week, and here’s some more ways to get it fired up!!

If you eat 5-6 times a day, then you are raising your metabolism nicely, as the act of eating alone will make you burn more calories.

Its vital these meals though are not over-sized, and are smaller in general as you will be eating every 3-4 hours. The idea is to eat breakfast, lunch and evening meal, with mid-morning and mid-afternoon snacks keeping you full and energised in between.

So if you eat three meals a day, you will be raising your metabolism 3 times a day, instead of 5-6 times a day with the smaller meals and snacking method.

Another benefit of eating multiple times a day is that you never get hungry, your body will expect food regularly and this will make sure you are not tempted to binge!

Another great way to raise your metabolism is to eat real foods. That may sound strange but eating real vegetabls, real fruit and most importantly, AVOIDING PROCESSED FOOD whenever you can.

Most of the processed food you get in the supermarket these days doesn’t take much digestion, therefore burning less calories and also playing havoc with your digestive system.

If you eat fruit, real vegetables, real oatmeal for example, your body’s whole digestive system is working at its full capacity to break down the food, then use it as an energy source.

This process will not go on when you eat processed rubbish, that seems to fill most of the aisles in supermarkets!! Ready meals are the most guilty example, but anything that takes a minute or so to heat up and eat is usually going to be very poor for your internal digestive system.

Eating natural isn’t always possible, so try to use processed foods before your training session. This way you can at least use the food as energy and get it out of your system as soon as possible!!

Twitt
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Wednesday, 3rd October

We talked about the value of trying to raise your metabolism yesterday, here are some key ways on how to do it!

Number one is to lift weights. If you just do normal cardio that most people do (treadmill, bike etc), then your metabolism will be raised but only for the duration of your workout.

The difference with weights/resistance training is the effect will last a lot longer!

Scientific studies show the elevated metabolism you will experience can last up to 39 hours!!! This is why weight training is so important! Weight training breaks down muscle tissue and usually needs that amount of time to recover.

We have always talked on here about the benefits of weight training, and obviously this another big reason to lift!!

Number two is to train intensely. Whatever workout you do, make sure you train with purpose and if you put a good intensity into it, your metabolism will be raised that much more again, meaning you burn more calories and burn more fat.

Number three is embracing the process of building lean muscle tissue. Experts suggest that for every pound of muscle gained, your body will burn an extra 35-50 calories a day!! Compare that with just 2 pounds for every pound of fat. This is why people who are lean and muscular find it easier to stay like that, whilst people who carry a lot of fat struggle more to get it off.

Number four is eating more  protein, not too much but a sensible amount. With all of this good training, you should also a healthy amount of protein such as the size of your fist in each meal. Not only does it fill you up that much longer than carbs and fat, it also takes 25% more calories for the body to break down protein.  These 25% of the calories in protein are broken down through the digestion process, compare this to 5% of carbs and just 2% effort to burn fat when ingested!!

More tomorrow!!

Twitt
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Tuesday, October 2nd

The word metabolism has become very fashionable these days, but in real terms it refers to the amount of energy your body uses.

We all think about energy in our workouts, but our body uses vital energy resources in just about everything we do.

Your heart beating, sustaining your lean muscle on your body, breathing and regulating your temperature among other functions all require calories, so your metabolism is truly the rate your body burns calories 24 hours a day!

How many people do you know who blams their “slow metabolism” for their lack of progress? I know a huge number for starters, and have spent a career disproving that statement!!

The word metabolism is so misunderstood, that the often corrupt weight loss industry will take advantage of this ignorance by making false claims.

How many times have you fallen for pills that claim to “raise” your metabolism without the need for diet and exercise?

Like i said, how many times have you been told me the media that you cannot lose weight due to your “slow metabolism”?!!

How many times have you been told that “thin” people were born lucky because of their fast metabolisms”?!!

A big myth exploded is the fact that overweight people have actually higher metabolisms than so called thinner people because it requires sometimes a lot more calories to SUSTAIN a much higher weight. The bigger weight person also burns more calories in exercise too, because it is usually a bigger effort.

Genes DO play in metabolism but it has been proven by science that they prove a far smaller role than previously thought!

Luck doesn’t really have anything to do with it, action and eating well has about a thousand times more to do with it so the sooner you realise that the better, and the sooner you realise that actions speak louder than words the better!!!

The main point is we do not have to become “victims” of our so called slow metabolisms at all!

We will talk about many ways to boost your metabolism A LOT tomorrow!!!

Twitt
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Wednesday, 26th September

As time goes by, technology allows us to do everything faster, more conveniently, and achieve a lot more in a record amount of time!

This has been proved to me yet again by two completely different training clients this week.

One is a 16 year old boy, who has already been training 5 years with me, and has gone from a very overweight young man, hating sport, to someone who has become very accomplished in exercise terms, is now very lean and pacy, and has reached national level in one of  his chosen sports, he plays three different sports now, and none of them rugby or foootball!!!

He has become very organised now, and now keeps training diaries and records of everything he does.

He told me the other day that he finds this whole process fascinating, purely because of the staggering progress he has made over the 5 years. He was shocked to see how he is training now, compared to the light and basic programme he had to start! He now realises that he can get in shape in a very quick period of time! He trains 5 times a week for 25 mins a time, and that’s it!!

This is how technology can work for you!

Then the other individual is someone who used to be fit and healthy, but now has several issues with his health and life in general.

He tried to get fit on his own, doing the same things he did when he was 20. It turns out he can’t do any of those things anymore, and he came to me in desperation, realising  even at 45 years of age, his body couldn’t move in any way like he used to, and he panicked about it!!

Six weeks on, he feels alive again! He is moving better, stronger, leaner and finally getting control of his diet, realising that whatever goes into his body will have a direct effect on the way he looks and feels!!

Best of all he says, exercising 4 times a week for 40 mins a time suits his lifestyle, and all the new moves and exercises are a tiny sacrifice to get him feeling young and healthy again.

Exercise doesn’t have to be all grunt, using your brain can make the whole process a lot more enjoyable and dramatically speed up your process!!!

Twitt