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Monday, 7th October

Formulating your workout plan should have began yesterday, and you should be approaching this Monday with great enthusiasm, hitting your Monday hard and setting yourself up very nicely for the week!

Planning a week of workouts is imperative, rather than making it up as you go along and ending up missing workouts often.

You have 168 hours a week to deal with to make at least 3 workouts a week happen.

Take 37 hours a week off for an average working week and you are down to 121 hours.

Let’s say you have 8 hours a night sleep, and you need to subtract another 56 hours a week off.

So we are now down to 65 hours a week left to fit in a minimum of 3 workouts.

A lot of individuals I train have 1,2, 3, 4 even 5 children, so that takes a lot of time up.

Many I train work over 37 hours a week, those in business and those who have high responsibility jobs.

The funny thing is that those who have the kids AND the business or high pressure jobs, are exactly the ones who never miss a workout!! THEY ARE ACUTELY AWARE that they need to perform at their best, they need greater energy levels than most, and the self-confidence and self-esteem that being in shape brings, gives them so much in whatever they do in life, and being in shape goes hand in hand with being who they are, how they perform and the results and happiness they now have in their lives!

So if we say on average we have a maximum of 65 hours to do 3 workouts a week, and bear in mind we can do an awful lot in just 30 minutes, then committing one and a half hours to keep yourself in shape really isn’t a lot at all!

All depends where your priorities are, are you going to get in shape now and keep it up for life, or perhaps you have had a break from training because you haven’t got time, but you can see from this illustration that you DEFINITELY CAN fit it in, all you have to do is manage your time A LOT BETTER and you will very soon be enjoying the vast benefits that exercising brings!!

Twitt
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Friday, 13th September

If you’re putting the big workouts in this week, and are looking for superior results, then you need to keep up the relentless intensity of the workouts. Working in a low rest, big energy exercise cost kind of way, will reduce your body fat and seriously increase your strength, making you enjoy the best of both worlds.

The lack of rest in between sets is the real killer, and this is the biggest challenge to keep up. It requires a lot of focus and determination in getting the job done well and seeing it through.

The culmination of this effort is always significant, and getting used to a typical 45 seconds in between sets is ideal. Having 5 minutes rest in between weight training set is totally unacceptable if you want to be well conditioned!

Going through the motions with plenty of rest in between sets is what most people do, but you’re not most people and you demand that much more out of yourself surely by now

Fighting through these type of workouts is always tough, this is why good food will always power you through, help you recover quickly and allow you to grow into your next phase of development.

Training hard, eating right with an abundance of nutrients, and regular proper sleep are all of vital importance if you want to keep on moving forward and keep getting better and better, and age doesn’t really matter in that equation for getting better and better as we spoke about yesterday!

Making the effort to do a workout on your own when its easier to miss it and do something else, is a critical decision that many people get wrong, and the most important workout for you can be the extra workout on the weekend that you may be putting off for whatever reason. The returns on the weekend workout can be considerable though, so use even a 20 minute window for getting even more out of yourself.

6 extra workouts in a 6 week period can change a lot again for you in health so start putting an extra one at the weekend and you will only benefit in a big way.

Give it 6 weeks and your body will look and feel a lot different. Most people eat and drink more calories at the weekend, so it makes perfect sense to be far more active.

Twitt
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Thursday, 29th August

Following on from the story yesterday, and the difficult path the lady in question initially went on, and I am talking about strictly following the ludicrous book called “run a marathon in 26 weeks”.

It should have been retitled “run a marathon in 26 weeks as long as you can put up with severe blisters, a wrecked back, very painful knees and the most miserable time of your life”, but maybe that title is too long, but still the truth for individuals living in the real world!

Back to the story, we got the lady on a twice a week, Monday and Thursday running schedule, with a lot of walk/run sessions to start with. She did the usual inside workout on Tuesday and Friday, the rest were rest days.

Then 15 yard runs soon became 30, 60, 120 yards run, and the rest period of 40 yards soon become down to 10 to 15. Then the elation of being able to run for 5 minutes without stopping was almost uncontrollable. The lady wanted to run different days and more days I mean by that, but we resisted that urge and get the running to Monday and Thursday.

As soon as she was able to run 15 minutes in one go (which took around 6 weeks), we did then start splitting the runs up.

On Monday we kept to the endurance runs meaning our aim now was to be able for 30 minutes, which we got to in the next 6 weeks.

The Thursday session became an interval session, meaning using lampposts for markers. You run for one lamppost, walk for the next, run for the next, walk for the next and so on. You soon become incredibly out of breath with this way of training, but it gets your lung capacity going unlike anything else. The goal eventually is to sprint for one lamppost, jog the next, sprint the next, jog the next and so on.

This way of running brings an awful lot of results very quickly, but is difficult and your sessions wont last very long to begin with. With practice though, you will be surprised how your distance covered lengthens and your recovery improves.

So it was endurance on Monday, the interval session would be on Thursday and its at this exact stage that this lady was really motoring and rapidly improving.

More tomorrow on how she improved greatly from here!

Twitt
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Wednesday, 7th August

If you’re stuck in the same routine for the last few months, even last few years, then chances are that your results have come to a crashing halt some years ago, and your gym visits now are little more than going through the motions and nothing to get excited about anymore.

The fault is both with yourself and the people trying to help you at the gym. If you have been doing the same thing for years, then you have probably experienced extended absences from the gym, and exercise full stop.

You may stop and start regularly, always going back to what you know and never finding any kind of a good result.

You must change and you must change now if the following are NOT HAPPENING!!!

1 Your body is not improving at all.

2 You find the gym boring and have little incentive to go.

3 you have stopped eating well because you feel “what’s the point”!!

4 you don’t use your gym membership properly because your attendance is poor and
you get no help when you are there.

5 others comment on the weight you have put on

6 you get out of breath walking upstairs

7 you only do your “favourite” exercises

8 you can’t fit into your clothes anymore.

These are all signs things need to change RIGHT NOW and quit whatever you are doing, wherever you are doing it because nobody is caring a damn about you and your programme, meaning nobody is caring about your progress and your body and mind’s future wellness.

Change is as good as a rest too and you may find the change of scenery very empowering!

Please don’t treat your body as a second rate citizen, put it to the top of your list and stop putting up with gyms that frankly don’t give a damn!!

Twitt
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Monday, 5th August

Monday is the day when most people get really back into their eating, and by that I mean eating good healthy clean food every meal.

At the weekend, your food choices are likely to be haphazard with the word “treat” creeping into your conversation!

So it’s Monday today, the day you are truly 100% committed to eating healthily.

You will notice the difference in performance you have today when you eat well.

At the weekend when your food is not so good, you will usually feel far more lethargic and you will want to nap and sleep more in general. This is due to feeding your body foods and drink that don’t go through your body well, in other words you don’t and cannot digest inferior foods that are very low on nutrients.

Foods low on nutrients are not meant for people who want to exercise well, who want to stay healthy, who want to feel good and feel the benefits of being healthy. Those foods do not fit the bill AT ALL!

This is why today is ultra-important. You want to be on track today and be able to deliver for your body in the way it looks and you want to feel as energetic as possible surely?

This is not a time to gamble with your health, or settle for mediocre results.

This week and today is the start of another big week for you and you MUST eat well every meal today, and most of the week to get the best out of yourself! Drink enough water, get energized and the workouts will take care of themselves as you will be bouncing with lots of energy to get through your week!

Make it happen today!!!

Twitt