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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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14 weeks to go

Christmas is a pivotal point in the year, the end of the year for most and a time you really want to be in great shape, with social functions and its a time to look back at the year with either pride or a feeling you could have done better!

The 14 weeks to go headline can be a little scary and it doesnt really sound like a long time does it? It’s actually longer than you think and it can provide a great period of time to get into the shape you’ve always wanted. Autumn is almost here and my favourite season. This is a great time for instance down pembrey country park, when you can witness the falling leaves and changing colours of some of the trees.

I prefer it down there when its a little quieter too. Nobody likes an audience when they are training and this allows me the opportunity to do some great workouts with clients who don’t like the pressure of training in front of people.

This time of year also gives you the chance to get your tunnel vision glasses on! You can really knuckle down to some serious workouts and getting 3-5 workouts per week now ought to be totally achievable for you all.

Its in the news especially now about the terrible spending cuts to come. With most people looking to save some money, its always recommended to do some free workouts. It doesnt cost anything to run or cycle on our beautiful coastal paths and parks.

It doesn’t cost anything to do some sprints up hills that really test you to the max. A great workout awaits on you on these hills and the great thing about it is that its over very quickly, and given you some serious results. 10 sprints forwards, 10 sprints backwards for 30 yards each on the toughest part of the hill WILL get you in serious shape, and for free in these tough economic times.

You dont need treadmills or any machines to get you into very good shape. People are voting with their wallets in america for instance and going to gyms now where expertise is offered, and using body weight exercises rather than mindless hours on a treadmill. The body weight exercises always give more results for your fitness and body as a whole.

The inside workouts recommended contain all the exercises necessary to get you into good shape. All it takes is a decision right now from you to be the best you can be and to do your workouts and eat right.

14 weeks to go and more than enough time for you to get where you want to be!!

Twitt
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Making your move

Now is the time, even in when the worst rain is falling just like today, to make your move to a better life full of health and vitality.

I personally like workouts when there’s some heavy rain around, you may not like the first 5 minutes when you give up any hope of staying dry, but after that its going to be fun, in some sort of strange way!

There’s also the feeling in this weather that most people have given up the ghost today, and to me thats a good thing. Knowing i will be one of the few to train today is a good feeling, it means im not a fair weather trainer, the weather in fact does not and will not affect me. The weather really is no obstacle and deep down you really know it. You have to be strong right now, you have to get out there and make your move to being a fitter and healthier human being, because there’s no better feeling and secretly you know it!

Living every day like there’s an opportunity out there makes your mind open to anything you want to do. The truth is thats theres several opportunities out there every single day, and they are waiting for you to grab them and take advantage.

Funny thing is that once you take one opportunity, you automatically gain momentum, you automatically gain belief that you can begin to be successful and all of a sudden you do not waste any time any more, and you can recognise opportunities that much better and that much earlier. It all starts with the first opportunity though, and you are then encouraged to push on from there!

Making your move on a friday to having great workouts and great nutritious food in your kitchen can be the most important move you make this week. It sets up a foundation, it gives you energy, it underpins your healthy base and propels you to reach greater heights.

You have a fresh weekend ahead full of opportunities and possibilities, just think if you don’t take it, then surely somebody else will!!

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