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Thursday, 7th November

Making changes to your programme must happen from time to time, many successful athletes go on 12 weeks blocks of training, and then this is part of a 12 month plan when training changes every 12 weeks.

This is because they are usually competing in a certain athletic event, that allows them to peak for that event gradually, and afterwards they will taper their training to recover from all that effort.

The changes that you should make should be a lot simpler unless you compete in regular events of course.

For example, if you are sticking to the same programme week in week out, for the whole 12 months, then obviously you need to change because your progress may be stuck in low gear! You are probably bored, you go through the motions and exercise is something you probably “just do from time to time”, rather than something you enjoy and excel at.

I try to break it down to 4 week intervals when assessing an individual’s training through regular measurements. When you assess someone so regularly, you quickly get to know them very well. If they put on body fat over 4 weeks, then there is a significant problem straight away. Things need to change usually across the board and quickly. This arrests a potential longer term decline, and sorts the situation there and then.

This is a big reason why we measure every 4 weeks, and don’t let it drag on fearing bad news. Most people do well every measurement, but when you go the wrong way in terms of waist size and body fat, then its time to fix it right now and set your programme and dietary plan accordingly!

This is why we have stepped up the email support too. Constantly reminding individuals what is expected of them, and most importantly what they expect of THEMSELVES, is vital to make sure that RESULTS are the top priority, and going through the motions is totally unacceptable!!

www.kerimckibbin.co.uk

Twitt
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Monday, 28th October

Monday is a recurring theme in terms of the need to get off to a good start in your week, especially on here when we always like to discover what it takes to be in your best shape.

The need for a big workout is obvious.

What we don’t always talk about are those snacks or meals that can give you a bundle of energy that will power you through a workout.

That time of day when you may need it the most is around the 4 o’clock time when you may have just finished work, you are rushing around everywhere, and the last thing you need is going into your workout with zero carbs inside you.

For instance, don’t worry about eating a second bowl of porridge at this time too, even if you have had one for breakfast earlier in the day.

Porridge is the ultimate slow release energy provider, giving you real energy just when you need it.

If you don’t get enough energy in at this time, not only will you have a poor workout, but you are very likely to overeat in your evening meal, because just think of the time you have left it without a meal. Lunch at say 1pm, then an evening meal at 730pm is far too much of a gap!

4PM has become a crucial time for many people I have found in your 7 day eating diaries, so start filling in the gaps and you will perform far better, and lose more body fat in the meantime!

Twitt
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Friday, 25th October

Friday is a day which perfectly illustrates what we talked about energy levels being affected by lack of carbohydrates-the body’s preferred energy source.

How many of you have skipped your Friday session because you have “no energy left in the tank”. Perhaps you say to yourself that it doesn’t really matter anyway, because you have worked hard enough in the week anyway! I see this a lot.

If you manage to get a Friday session in, you will go into the weekend feeling good and much better about yourself. You will feel as if you have had a very good week, and you won’t be leaving your training Thursday until Monday, which is a who four days of training. This approach definitely won’t get you into the shape you really want to be in.

On top of all of this, when you get to the following Monday workout, you will feel that much more sluggish, and be less enthusiastic about starting your week with a bang!

Missing Friday also encourages you to start early on your weekend treats too. If you aren’t training, then you may just buy some junk food early, keen to “relieve stress” of your week with some sugary treats or alcohol bottles.

Friday for me is a “just do it” kind of day!!! Don’t think about, just do it and reap the benefits afterwards and put yourself in a great frame of mind coming into the weekend!

Twitt
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Tuesday, 22nd October

So we are up and running and hitting Tuesday with a spring in our steps? If you had a great workout yesterday, and eaten well yesterday and today, then surely we are all up for getting through good workouts again today and the rest of the week?

When it comes to frequency of workouts, I would advise the following.

Whilst any exercise is considered good and nobody could ever deny that, you should always commit to some sort of plan.

My advice would be to train a minimum of 3 times a week.

This allows you to get a lot out of exercise, it allows you to do different things, create more variety in your training and gets your body better used to the rigours of exercising regularly.

Training four times a week or even five times can really increase all the benefits greatly, if you have the time to do so.

If you train four times a week, I would split It up typically by doing a Monday and Tuesday, Wednesday off, then training Thursday and Friday again. I would also do some mild exercise on the weekend, so you don’t feel too sluggish for Monday’s workout!

I would never train more than three day in a row, as the body needs rest, and you will come back fresher for the break.

I have some people who train 6 times a week, every week. However, these are the individuals usually who have been training for a lot of years, have different goals and require the training frequency in order for them to reach a high level.

I would never train 7 days a week, you definitely need at least ONE day a week off, in order for your body to recuperate and get its energy levels back up t get ready to go again.

We can talk a lot about training frequency, but the main thing is to actually show up in the first place, so get going today!

Twitt
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Monday, 21st October

The purpose of being here is to educate people on how they can improve their results physically, and with their health in general. The reality is that most people never get to seem It right, and I try to take the guesswork out of this tough process (at times).

You know by now that is Monday, and how much I emphasise the vital importance of training sometime today, to kick your week off in the right way, to give your week fresh energy and to get your mind focused on having a strong, active week.

The first Monday workout will work wonders for your enthusiasm to eat well too. There’s NO WAY you will want to waste your hard earned efforts on eating junk food afterwards. You should know by now the importance of eating well, and how well your training efforts go with nourishing yourself properly on training days.

This is why we have come up with so many recipes, so many of you receive emails on their food habits, and the new ideas for meals and snacks, all of this effort is very worthwhile because its great to see you all improve-and very quickly for many of you!

The feedback I am having right now is that most of you are very positive about the 22 page email, even if takes some days to read! At least a lot of those ideas are permanently in front of you now on you computer, and you can look them up at any time.

The succession of food ideas will keep on coming, and even if just use half of them and are beneficial, then the progress you will be making will be worth it, because you will have changed your eating habits, you will be much more focused on eating much more natural food, but the great thing about it all is that all the recipes taste great and are GOOD FOR YOU!!!!

So we are off to a good start and make sure Monday is a massive start to the week!

Twitt