Posted on

Friday, 24th June

Good news will come from your training efforts if you remember what it was like to start in the first place.

Remember the times when you thought of beginning an exercise programme, you seemed to have plenty of enthusiasm, an urge to do well, and to take onboard a new approach on how to get fit and healthy. You rigorously followed the advice given, were proud of your much healthier supermarket trolley and knew how much those foods would do you good.

You took pride in drinking more water, and you noticed how much more alert you became throughout the day, and how much better you seemed to perform in your exercise sessions.

Then as you started to progress, you took even more of an interest, and you started to question on why you did certain movements, why you did certain exercises on certain days, and why you started to perform better on some days than others.

Then you started to take an even greater interest in your body fat improvements, how your resting heart rate was coming down, how your blood pressure was coming into a healthy range, how your waist was continuing to come down, and in general how much of an incredible difference you were making to yourself!!!

If you are currently stuck in a rut, you should remember how all of this felt, and with some effort you can easily get back there look and feeling your best!!

Twitt
Posted on

Friday, 14th June

A common misconception with different training methods and different exercises is that you are only “supposed” to do certain movements based on your goals.

For example, if you are trying to lose body fat, trying to increase your speed, then you don’t need to do much weight training, and power exercises are totally not necessary!!

This is the big mistake that many people walk into.

Power and speed are very closely related, and you cannot have one without the other. This is why i always put these power movements in every programme, because of the strength it gives you all over. Bodyweight exercises for example involve total power. Your core has to take a lot of the strain and will deliver a lot of power throughout your body.

Boxing requires a lot of power, and this is one great discipline for getting you a lot faster and gets you shedding body fat quicker than just about anything else. Boxing is a great addition to your training programme for speed and power without a shadow of a doubt.

People used to say that weight training slowed you down, we now know that the opposite is in fact true! If done properly, weight training can revolutionalise your speed and power.

One of the best training techniques is sprinting, and if you have done it you will realise its all about power. Why do people sprint? Because they want to get quicker of course!

Power exercises should be embedded in your programme and never leave if you want to be stronger and faster in just about anything you want to do!!

Twitt
Posted on

Tuesday,4th June

Assuming you started the week off very well yesterday by having a very positive workout, then its surely time you became very serious about supporting that effort with some serious eating.

Apart from all the energy you need, you also need to consider how your “engine” is performing inside your body, after all if this was not happening then you would never even consider top quality workouts, especially in the hotter weather we are experiencing right now.

Are you taking enough fruit in?

Are you taking enough wholegrain carbs in with a slow energy release?

Are you taking regular intakes of protein which repairs all the breaking down of lean muscle that takes place during one of your tougher exercise sessions?

Are you eating regularly and really taking advantage of keeping your energy stores high at all times?

And how about the most important factor in all this talk about tough workouts and warm weather training-WATER!!!

If you are not taking regular sips of water throughout the day, then your body simply will noty cope with the extra hard workouts done in a much warmer temperature. This is the thing that I have to keep on to everyone about during a week like this!

If there is one thing you can do this week, please become much more aware of the need to stay hydrated. If you are already thirsty, then you are already dehydrated according to studies done over the last several years, so remember that thirst is NO GUIDE to hydration levels, and the temperature rise only makes that problem worse!!

So like we talked about yesterday, you should be celebrating all the nice weather AND the opportunity to exercise in it. The big thing to remember however, is to prepare properly and treat your body like a car engine or hopefully much better, and prime yourself ready to perform!

Don’t forget the sunscreen though, another forgotten tactic that should be a whole subject on its own!

Twitt
Posted on

Tuesday, 28th May

Setting yourself targets is important in your overall development.

The targets in terms of numbers will change all the time, depending of course on exactly how much you keep on improving.

A good more general target you can set yourself every year is just as important, and sets up your mindset to achieve bigger things.

I try to get individuals to improve each and every year.

This is a big target i set myself and as long as i improve, even in a small way, i will know that i have been successful in that year’s progress.

Let’s it another way that may surpise you, like it did with me the very first time i heard it.

Let’s say an individual can run for 2 miles, and can cycle 5 miles sometimes, and does a little weight training twice a week with the same weights all the time. Let’s say this happens every week, and has done for the last 5 years.

The vital thing to take out of this example is that this fitness programme is the SAME all the time. It never changes one bit, the intensity never changes, an even the weights are always the same.

I have to say right now that the very fact that this individual is exercising, and this is a MASSIVE POSITIVE in health terms, and i encourage these habits very strongly!

However, this is an example of someone who never improves, who goes through the motions too much, and has remained in the same state of fitness for 5 whole years, when if he/she changed his/her programme much more regularly, then the physical improvements would have been drastically more impressive.

You can easily change your programme every 6 weeks, at the latest every 12 weeks, and really benefit from those even subtle changes you could make.

Time to re-evaluate what you are doing, study what could improve, and aim to improve each and every year, no matter how small that improvement would be. This is a simple goal for you every year, and one guaranteed to bring a level of success that you wouldn’t have otherwise.

Twitt
Posted on

Wedneday, 27th March

If we have talked a lot about results this week, and it sounds like a wonderful situation to be in, and you think that YOU are not getting results so what i am saying is far-fetched, then you really need to change the way you train and eat, and get out of the programme you are in right now!

Chances are that if you are not in our programme, you are stuck in either a

a. You’re not exercising at all.

b. You have exercised before, but because of a lack of progress, or a bad experience, you no longer have hope that exercise can work for you.

c. You DO exercise, but you get mediocre results, and really treading water when it comes to what you do, you are bored and feel no way out.

d.You exercise regularly, you try your best but are puzzled why you do not look at your best, and wonder if exercise is really the answer for you?

e. You try every fad going, the “next big thing” is surely going to work this time, and you get eternally disappointed by all the false promises that are somehow going to change your life!!

f. You just go to slimming clubs, but like the 97% of others (according to multiple research companies) fail and put all the weight back on and 5% on average (again according to research), then go through it again and again.

Many of you may in these groups, or have been, and its painful to be here.

There is ANOTHER way based on scientific research though, and this is my mission to bring the truth to you.

We talk about those ways every day on here, so feel free to look back through all of the posts over the last 4 years or so.

The feedback is getting greater and greater, so feel free to ask me any question at fitness@kerimckibbin.co.uk.

The greatest satisfaction is putting individals on the right track after getting let down so much in the past by misinformation.

Twitt