Posted on

Monday, 24th September

Here are some good rules to follow on your training, assuming you have some experience already, and not just starting off in your very first session (although i will go over that process soon in future posts).

1. Don’t get over-obsessed with lifting too much weight. Most people, especially males will be obsessed with how much they can bench press, how much their friends are lifting and so on. The reality is it doesn’t matter! All that matters is that you are improving regularly and you are using proper form when you perform each set, and don’t get carried away. You should feel the muscle working on every single exercise, i would go for 3 sets of 8 reps on each exercise. Doing 12-15 reps is only suitable for those with different goals and 3 sets of 8 works big time for nearly e veryone i know trust me!

2. Try resting for 45 seconds in between each set. This will enable you to keep your heart rate elevated, keep a great tempo going and is great to keep an aerobic effect, and if your lungs and heart are working well, then your heart is always going to be in great shape. You may have to drop the weight on each exercise until your conditioning rises to meet the extra challenge, but once you do, your body will adapt and you will slowly build the weight back up.

3. Use perfect form, i need to tell you again!!! If you don’t do every exercise in good form, you will suffer in many ways, you will develop a bad back, putting injury chances much higher in all areas, and your body simply won’t respond as well when you don’t use perfect form. Those who “cheat” on each exercise never get anywhere, or certainly don’t reach anywhere near their potential!!! Lighter weight done perfectly will benefit you 100 times more than using too much weight using terrible form!!

More tomorrow, there’s plenty more to come regarding doing everything the right way, saving you months and possibly years in your training journey!!!

Twitt
Posted on

Thursday, 20th September

What a great subject contributors leighton and jean have brought up and discussed!

They talked about yesterday about the merits of fasting, and once again its getting popular, on some non-scientific notion that you clean your system out by fasting, and SOMEHOW, you get your body ready to drop weight quicker by the fact that your body is empty and will “therefore” take the new good food “better” and get the weight loss system moving quicker.

As a coincidence, a client of mine recently was given the hard sell on a cruise she has just come back on. I informed her that this method has no scientific proof, none whatsoever. I then asked her how much this so called seminar cost her? She said it was free but they did try to sell her drinks such as the ones you talked about, liquid meals and shakes that would somehow transform you into some kind of body beautiful!!!

The fasting and then shakes diet has never really gone away, and takes several different forms and they are all around us.

Number one on the list of shake diets is lighter life, number one as in giving you false claims about how it will affect you.

Sure that the birds of a feather star pauline quirke will have lost seven stone and well done to her. The problem begins when she starts to eat properly again, and the piling of the weight happened to her co-star in the same show, while she was following another faddy and dangerous diet. Hope it doesn’t happen to her but studies say that 97% of diets DO NOT WORK!!!!

You cannot live on 200-400 calories a day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! This is the fasting period am i right?!!

Then when you take the shakes onboard, they may claim that you are taking onboard a few hundred calories but please consider this!!!

The NHS and any doctor will tell you that any calories under 1200, thats TWELVE HUNDRED will be considered as being MALNOURISHED!!!!

Imagine spending up to £40o a month on shakes and bars, only to be putting your health in serious danger!!!

This subject gets me very angry as you can tell, but i hate to see individuals and groups having their lives DESTROYED by these illegal criminals in my eyes, and based on false claims and tall tales!!!

Make your decisions based on science and common sense and you will be on the right path!!!

Twitt
Posted on

Wednesday, 19th September

Not falling over in your programme can be the thing that differentiates you from most people who try to get into great shape.

By falling over I mean just keeping on training and eating well, and sometimes when you don’t even feel like it.

How many times have you got home from work, and its been freezing and wet outside, and you haven’t even got out of the chair because the thought of getting out and training in that weather seems so uninviting.

If you had only made that effort, then within 5 minutes of actually exercising, you would have been glad you did.

This is an example of not falling over!

If you are fully intending to eat well, especially in the week, then sometimes you can let a pizza night on a Tuesday throw you off good eating for the rest of the week.

There is no reason to do this, and getting back to good eating immediately on Wednesday morning would be the best thing to do, so many people though fall over and just write off the rest of the week!

A pizza occasionally can be good for you, helps keep your sanity and helps make you feel that you are not on some kind of ultra-strict diet, but you can still have a bit of what you fancy, its just that these days you are a bit more sensible when it comes to overdoing it in terms of portion size!

Another way to “fall over” in terms of progress is letting others put you off. You will always have comments off other people deriding what you are doing, and why don’t you be lazy and overeat/over drink instead?

Not falling over would involve you sticking to your guns, knowing that the path that you are on is the right one, no matter what negative people say, and you are going to see it through no matter what!!

These situations can happen any time and on multiple occasions, staying strong when you have a supposed reason to quit is the difference between successful and failing.

Twitt
Posted on

Monday, 17th September

First of all, a big shout out to all of those cyclists who took part in the Gower bike ride on sunday, some found it harder than others and the overall feeling was that it went very well. Another message of support to the lady who has knocked down by a car on the Mayals Road, let’s hope she is okay after being airlifted from the scene. This hammers home the dangers of road cycling and how aware we need to be.

Cycling in general is matter of simply “doing it” !

When you first start learning to ride a bike, you simply do that, you learn how to handle your bike, the ups and downs, the fall offs, the twists and turns, and eventually you move on to using gears, and you finally discover how to go up hills, as well as the fun part of going downhills!

Then when we cut a very long story short, and you can do all of the things necessary to have full confidence to ride on your own, we then move on how to actually improve your performance, to get stronger and faster on a bike and how to last for longer.

This is a journey that can last a lifetime, and one thing you learn for sure as you get older is to ride “smarter!”.

Selecting the appropriate gears, hitting the right revolutions per minute (i always like 80 rpm), and learning how to use “drafting” to benefit in terms of work you have to do, using the wind to your advantage and benefitting from other cyclists in front of you, or even cars sometimes!

We can talk about all of these techniques and ins and outs of cycling, but the actual DOING IT is how you really develop, how you really learn how to handle a bike, and how you can end up doing such fulfilling charity rides such as the Gower bike ride yesterday, move on to triathlons maybe, or just set your own individual goals, such as your first century as one of my clients did the other day, all for his own personal satisfaction.

Don’t waste a moment and enjoy your ride, it’s all a matter of getting out there!!!

Twitt
Posted on

Friday, 14th September

 

Your best shopping list!

All of these foods will serve you well, and leave no shortage of ingredients for you to cook healthy meals. As long as you eat well 80% of the time, then you will be in great shape, and keep your sanity! A treat here and there is no problem when you use this philosophy.

Meat and fish

Anchovy fillets,Chicken breast,Haddock,Mackerel,Prawns,Salmon, fresh fillets and cans,Smoked salmon,Scallops,Squid,Swordfish,Tuna, fresh and canned,White fish fillets,turkey, lean beef

 

Dairy

Free range eggs,Goat’s cheese (soft and hard),Milk,Parmesan cheese,Tofu,Live natural yoghurt

Vegetables

Aubergines,Avocados,Beansprouts,Baby beetroot,Broccoli,Green cabbage, green red and white,Carrots,

Celeriac,Celery,Chineseleaves,Corn,babycobs,Courgettes,Cucumbers,Fennel,Garlic,Greenbeans,Leeks,Lettuce,Mangetout,Mixed salad leaves,Mushrooms,Red and yellow onions,Parsnips,Frozen peas,Red yellow and green peppers,Red chillies,Rocket, spinach,Shallots, Sprint onions, Sprouted seeds, Butternut squash, Swedes, Sweet potatoes,Tomatoes, Watercress

Fruit-Apples,Apricots, blackberries, Blueberries, Grapefruit, Kiwi fruit, Lemons, Limes, Oranges, Pears, Raspberries

Nuts and seeds-Cashew nuts, Hazelnuts, Linseeds, Pine nuts, Pumpkin seeds, Sesame seeds, Sunflower seeds,Walnuts

Pulses All canned-Butter beans,Cannellini beans, Chick peas, Flageolet beans, Lentils, Mixed beans, Mung beans (dried), Red kidney beans, Spilt yellow lentils (dried), Split yellow peas (dried)

Grains and wheat-Brown rice, Buckwheat flour, Buckwheat noodles, Couscous, Millet flakes, Oats, Quinoa, Rye/wholegrain, wholemeal bread

Herbs-Basil,Bay leaves, Chives, Coriander, Dill, Fennel, Lemon grass, Marjoram, Mint, Mixed herbs, dried Oregano, dried Parsely, Rosemary, Sage, Thyme

Spices-Black pepper, Caraway seeds, Cardamom pads, Cayenne, Chilli paste, Chilli powder, Cinnamon, ground, Cloves, Coriander seeds, Cumin seeds, Curry leaves, Curry paste, Curry powder, Fennel seeds, Fresh ginger, Ginger powder, Mango powder, Mustard seed, Nutmeg, Paprika, Poppu seeds, Star anise, Turmeric

Oils-Avocado oil, Olive oil, Sesame oil, Walnut oil

handy and essentials for your storecupboard

Anchovy essence, Black olives, Carrot juice, Coconut, milk, Honey, Horseradish sauce, Mixed vegetable juice, Mustard, Dijon Mustard, wholegrain, Peppers in olive oil, Ratatouille, canned, Soy sauce,Stock, fish, Stock, vegetable,Stock powder Sun-dried tomatoes in olive oil

Hopefully, you will find all of this useful!

Www.kerimckibbin.co.uk

07968 980808

Twitt