Posted on

Thursday, 11th July

Eating enough is a problem for some people and for different reasons.

If you need to put on muscle for example, then it can be quite a feat to get used to eating more food, more often in bigger quantities each time. It is not comfortable at the beginning and I remember going through the same thing myself many times.

Eating more food usually goes with your training schedule being upgraded. If you are training a lot harder and for longer, then its absolutely critical to be eating more calories, and more importantly more QUALITY calories!

The secret of success in going through this process is simply sticking with it!

Many people haven’t the patience to go through this, and are forever looking for the “wonder supplement” that will somehow slap a ton of muscle on their frame.

So it’s a simple equation, you need to up your portion size a little bit, and eat every 3-4 hours max to stimulate lean muscle growth in your body.

Then when growth happens (and it will given time), then you will notice your poundages in certain exercises in the gym tend to start going up.

Another vital ingredient would be your sleep. You can be training your guts out, you could be eating a ton of food, but if you’re not getting to bed early every night, you’re not going to experience the growth in your body you should be getting.

If all of this sounds pretty rigorous, and requires a lot of discipline, then you would have guessed right! Putting muscle on is not as easy as those advertisements make it sound or promise you. It can be done though IF you show the consistency required more or less every day of the week. You can have one day off from the relentless nature of the eating, training and eating, but you had better get back on it the very next day.

This is the type of attitude you need and as I said sticking to it no matter what is the true secret to muscle gain!!

Twitt
Posted on

Wednesday, 29th May

Internal changes to your body are the true measures of success, without these changes your body would not be able to perform in the way you would like.

If your heart is not functioning properly, then there is no way you can perform in the way you would want. You couldn’t test yourself in any sort of way, and you will always be worrying about what could go wrong with you body, instead of what was going right!

There’s nothing worse than admitting defeat with your body, and claiming that you can never even train hard anymore! Worse than this, there is something worse-telling yourself that you can’t even train anymore AT ALL!!

These things tend to happen when you don’t look after yourself, and this is why internal health is vital, even though you cannot see it on the outside!!

I have met an awful lot of people who have had their lives curtailed by their health, some through no falt of their own.

If you can do something about it though, you had better get on it straight away and go through some tests.

Cholesterol tests, blood pressure, resting heart rate tests are all things you can sort out very quickly.

Please do it today and treat your internal health as an absolute priority, this way the way you look and feel will change almost immediately with a sensible eating and exercise plan.

Twitt
Posted on

Thursday, 21st May

The big reason you are doing this is ultimately going to drive you on through the tougher times to come. Its easier to do anything when times are easy, when you have plenty of time on your hands, you have friends who want to do the same, and all the circumstances are in favour of you training regularly.

Then, as we talk about regularly on here, circumstances change, sometimes dramatically and there are suddenly a million reasons NOT to train.

Its at this exact time when you NEED your big reason to find the time to train, find the motivation to have a great
workout, find the reason to eat well when it would be far easier to have a takeaway or call in the petrol station for chocolate and some win even, after all you tell yourself that you “deserve it” because of all the stress you’re under!

So whatever reason that may be, you need to at least once a week consider why you are training this hard in the first place, why you are sacrificing other things at times to get your body into the shape you really want.

Did you start because someone told you that you had put on a lot of weight?

Did you start because you had to overcome a health issue?

Did you start to just feel better, you were sick of feeling lousy so finally you had to do something about it?

Did you start to get better at the sport you like?

Were you fed up of not being all you could be, and weren’t going to take it anymore?

Are you getting married in 6 months and you want to look your very best?

Have you just had a child and desperately want to lose the baby weight and get back into your clothes, and get your confidence and self-esteem back?

Are you burnt out from working too hard all your life, and its time after getting several warnings from your doctor to really sort your health and body out once and for all?

Whatever the reason why you started taking your health and fitness seriously, always have this big reason close on hand every time you feel sorry for yourself, how you cant find time for exercise and when doing some exercise really is the last thing on your mind.

Twitt
Posted on

Monday, 18th March

A great day to be Welsh on saturday, an unbelievable result and great to see a great team effort coming back so strong, especially after the nightmare against Ireland in the first game. This shows unity, teamwork and a deep seated belief.

Monday is the same for them though as it is for us. Time maybe to still reflect on the weekend, but our minds need to be very much on today and the week ahead. The professionals from saturday will today be back into their stride. They will be eating right again, taking in plenty of fluids, ready to train well and look forward to the weekend’s games.

You should have that same attitude too. It may sound fanciful to you, but getting a professional attitude will keep you in shape for a lifetime.

Those of you who are used to peforming at a high level most of the time, will be used to eating the right things at the right times. You will be used to taking onboard enough water throughout the day, you will be getting to bed early in the week to make sure you recover from your workouts, and this is very much close to the attitudes those boys on saturday are used to showing in their normal daily lives.

This is what i try to teach individuals in their training too of all ages-professional training techniques that will get you results far quicker, and just as importantly, in a totally safe way that won’t stress your joints!

You have all the information now to train and eat like a pro, never has there been an opportunity like right now too get into the shape of your life!!

Twitt
Posted on

Thursday, 7th March

There sometimes is confusion of what I say in terms of food recommendations, most people seem to get it but its worth me going through it again with a few basics, and giving you what some people have “thought” I meant. Its easy to make mistakes on foods, so im bring some clarity here so there’s no doubt!

When it comes to milk, I do mean skimmed milk and at worst semi-skimmed milk. I DO NOT mean full fat blue top milk as some have thought. This choice alone can make a big difference to your diet, fat gain/fat loss, general health so sort it out and you advance quickly.

When I say tea and coffee is fine, I mean up to 3 cups a day, I do not mean several which can make you more irritable, dehydrate you and make poor snack choices such as biscuits with tea etc.

When it comes to red meat, its got to be once a week maximum, and the butcher will not mind at all giving you the leanest cuts, with most of the cut taken out.

When I say alcohol is fine in moderation, I mean once a week. I don’t mean a couple of glasses every day, I don’t mean drinking hard liquor just to cut calories such as gin, vodka, whisky which can be highly toxic to your body when drunk in excess. Wine may be more calories, but it travels easier through your body and is far less toxic.

When I say sip water throughout the day, and aim to get at least 1.5 litres a day in, I do not mean just drink one small bottle a day, this is only 0.5 litres and if you are training, you will easily need more than 1.5 litres. Get in the habit of drinking water throughout the day, and definitely through your workouts, your performances and wellbeing depend on it!

Just a few here but many more to sort out tomorrow!!

Twitt