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It’s all worth it!!!

Cyril has made a great post today about his peak flow metre test has almost doubled in performance since he was a stone heavier!! If you have had asthma problems in the past or have it now, you may be very familiar with this test.

This means he has made great strides and the results of training hard and eating well are not just restricted to the scale-as we all keep telling each other!! Cyril is a great example of someone who just gets out there and does it! There have times when cyril has wondered if its all been worth it, but with results like this and his obvious weight loss, he must be flying high today.

As soon as you realise that its not all about which gym you train at, which class you go to, which trainers you train in, which fahionable kit you wear, who you know, what people think about you, how much people may try to put you off, etc etc, thats exactly when you step forward and decide that particular moment to be somebody and get into very good shape!!

You will get a million people talking about, and you may sometimes think that certain people are somehow “better than you”! What rubbish, i used to think that myself and once i decided i was going to show some consistency, i started racing past the big heads around the place and starting putting them to shame. This is EXACTLY WHAT CYRIL HAS DONE and each and every one of you can do the same-AS LONG AS YOU PUT YOUR MIND TO IT!!

Life is full of big headed people, people who have all the gear and no idea, the “posers”, you know all about them. Im challenging you all to blow all of these out the water because they are always all talk and very little action.

I guarantee if you knuckle down this week and really try to achieve your goals again and use absolutely no excuse at all, NOT ONE, then you WILL feel 100 times better by friday knowing you are on path to real success and real results. It is possible andit is not saved for “certain people”. ANYBODY can do it and this means you!!

Let’s get some aggression and purpose going and get yourself in the right mood to achieve great things!!! No time to waste, every second counts so lets get your big plan into action, all it takes is doing your best each and every day, nobody expects you to be perfect, if you slip one day, just pick yourself up the next and so on!

Its time for action because its all worth it!!!

Twitt
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I’m excited!

Its friday and not only that, my energy levels are pretty amazing right now.

I am full of energy because i am actually getting a full night’s sleep now, two in one week is pretty good for me!! You can see how sleep affects your performance dont you think?

I am eating pretty much the same foods, so this is giving me excellent longer lasting energy levels. If you’re energy levels are down, is your food intake full of quality or is it full of fat and sugar?

My workouts have gone well this week, super intense at times but never boring. How are your workouts? I know debs is having a whale of a time and jean is looking to get the show back on the road, i think she can achieve great things again and reach previous personal bests. Its easy to doubt your ability when you havent trained well for a while, but when you get some sessions together, you may surprise yourself on how powerful you can be once again!

I havent drunk alcohol at all for 3 weeks and it feels fantastic. I can honestly say i am getting so much stronger every week and my energy levels are going through the roof. Do you feel the same without alcohol in your life? Do you feel the energy surge and whats it like to wake up on sunday morning now without a bad head? Pretty good i would imagine!! Your sundays will never be the same again.

So i approach this weekend in the best of spirits and in the best of energy states, its hard not to be excited and you should be the same if fundamentally, you are training at least 3 times per week and eating well 80% of the time, plus you’re sleeping well and drinking enough water, it should really be happening for you and if you’ve been reading this for a while, you should really  believe that you are capable of huge things if you really put your mind to it and ignore any negativity around you.

You will never get excited if you never sleep, you never train or move around much, you eat a poor diet and you drink too much alcohol. This is kind of repetitive at times but i really sincerely want you all to succeed, and the basics will never change and im always here for questions. No question is too stupid either as we’ve all been there once upon a time.

No ego’s on here, only help and experience so lets do it!!!

Twitt
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bull by the horns!

You can always tell the people in shape, they are the ones who dont mess around in their workouts, they grab the bull by the horns and throw themselves headlong into workouts most people shy away from.

I love the way some females i train make bigger training efforts than most males i know. There is absolutely NO evidence to say that a woman cannot train harder than a man, and i have countless females who will testify to that each and every week!

This is the problem, women have been conditioned for years to think that they should stick to their nice little exercises “for women” only. This is not true, you need to work pretty hard to get some serious results and theres no way of getting around that.

I was working out with a couple of women yesterday who throw everything into their workouts, and the sessions can look pretty brutal to outsiders looking on, but they have worked hard to get to this standard and will often give me a run for my money in the workouts we do together. It’s all about progress and i certainly don’t believe in holding anyone back.

I train every single person at a high tempo, it tends to get people in shape and quickly. It tends to get a greater lung capacity in a relatively short period of time, its tends to burn body fat at an accelerated rate, it tends to give you long lasting strength and endurance, and people who go through it tend to get into the best shape they have been in.

I shouldn’t use the word”tend” really, these are plain and simple facts and the results speak for themselves.

We can all talk about the way things USED to be and a time when you were “really in good shape”. The reality is the time for talking is over and being romantic about your past needs to stop right now. Lets take the bull by the horns and make it happen right now!!!

Twitt
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Whole body workouts

The most efficient way you can workout is work your whole body in every strength workout, and these always need two days in between minimum. Try to do your cardio workouts the next day and remember to always have one day off for your system to recover nicely.

Unless you’re a pro bodybuilder or at least seriously into bodybuilding, then splitting up your body parts is simply an easy way out.

Not only that but you burn far more calories and raise your metabolism much higher when you work every body part. Your body becomes a fat burning machine and you become much fitter.

I repeat, anyone who just goes to the gym and just does “back” is really being lazy or been reading too many magazines.

The whole idea when you train is to build up a big “energy cost”. All exercises have an energy cost and the more demanding the exercise, the more that exercise will cost your body in terms of energy and that means calories of course.

Some studies have shown recently that whole body workouts have been far more effective than running on a treadmill for instance for 60 minutes.

The whole body workouts im talking about are the ones where you do one set, then the next and so on for a total of 6-8 exercises, with no rest. This creates the “aerobic effect” your body is looking for and truly needs. Working with no rest (as long as your fitness level allows it) creats the feeling of being out of breath, which is pretty much the same when you’re working on a treadmill, a stationery bike or a rowing machine. These are all great tools to use in the gym but im giving you a comparison.

The funny thing is that i’ve heard a couple of people dismiss whole body workouts, but when they actually try one out they don’t usually last very long and are shocked at its effectiveness. Anyone who has tried one out with me will testify to that!

So the advice is when you get to the gym or at home, use as many effective exercises as you can in a kind of circuit style workout. There is every benefit under the sun to be had from this style of training so why not give it a go!!!

Twitt
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Fast food eating

Its always a battle to eat well in fast food establishments but here’s a few ways to make the most of it and still stay lean.

Bottom line is that if you spend most of your time eating in such places, the chances of you being in shape are usually nil.

However, the first thing you can learn is portion control. If you control the amount you eat of anything, you will be consuming less calories full stop. This can take some of the guess work when eating in restaurants.

When you have your food, the next thing you look at would be your drink. If you order a milkshake or full sugar drinks, you can consume 300-500 calories straight away, on top of your food depending on what you select. Water would be the best selection of course and although i don’t like diet drinks, they would be a better choice than the most popular drinks available, loaded with destructive calories.

When it comes to burgers, try and select one burger in a bun to cut down on the fat per serving, with a more wholemeal bun if possible rather than a white bun loaded with bleaching agents and sugar.  They do offer these selections in certain restaurants. Also, make sure you ask for the burger without the ketchup, the mayo or whatever other rubbish they decide to put into it.

When it comes to chicken burgers, always go for the grilled chicken burgers rather than the fried, crispy version. There is a substantial difference in calories. Also, the salad cream that comes with the chicken burgers can really take your saturated fat intake tenfold, so try and avoid that if you can or at least use sparingly!

If you’re having taco’s, try and avoid the big cheese element that is usually added. The added salsa is not much of problem usually as there are some good ingredients in there, unless it is a totally sugary/fatty version.

Salads you would think would be fine but you can have some high-calorie versions often worse than a burger and fries! If you must have the dressings, keep the servings to an absolute minimum. Other things to avoid can be bacon bits, croutons and noodles which are usually cooked the wrong way and loaded with calories.

Next time you’re out in such places, you can be healthy as long as you’re sensible.

Twitt