Monday, 30th September
The opportunity to exercise properly, train right, work up slowly and gradually should be the right of every single person out there.
Some people do not like training in front of other people, at least until they get used to it and get their confidence up, in fact this could be MOST people!
A lot of women do not like training in front of men, as they find it intimidating and struggle to get puffing and panting in front of those who are used to training regularly.
As anyone knows, I try to look after each person’s training programme and take responsibility for the individuals progress and development.
Over the last few months, I have had numerous requests to do a ladies only session, because of the reasons I mentioned just now.
We will aiming to work with all sorts of physical abilities, those will be some with lots of weight to lose, those who want to get into the best shape of their lives, those who have just had a baby and want to know how their body will adapt to the new demands of an exercise programme, will their body really get back into the shape they were pre-baby, and will be anxious to get their self-esteem and confidence levels back to somewhere near their best, or even to a brand new level and I have seen this being achieved all the time.
So I have listened to a lot of women’s feedback, and started my own ladies hour 11am to 12 Monday to Friday from now on at the gym in burry port, right by the railway station.
The session is there to develop female members slowly and steadily, and improve the lady’s health in all ways, better blood pressure, better body fat levels, a stronger heart rate, a leaner waist and hips, and in general create a massively positive experience for those who wish to attend.
I am trying to create a hugely positive hour for all of those who are giving it a go, I am here to listen and see how far we can all improve!
For appointments tel 07968 980808 or fitness@kerimckibbin.co.uk
Monday, 23rd September
Summer has almost gone, temperatures are going up again for their last indian summer hurrah, and the feedback I am getting is that most people I train are re-positioning themselves to have one big run at getting into their best shape for Christmas.
13 weeks tomorrow it may be, but Christmas will come soon enough, and its ample time to hit your very best physical condition.
We talked about the best way to do it last week in training terms, so if you’re not used to that way of training, then you had better change right now to accelerate your results dramatically.
This can take a month or so to get used to, so that will take you into the end of October already.
How’s your eating doing? Are you eating small meals and snacks every 3-4 hours, and eating good quality nutritious foods at least 80% of the time? If you are not, then
you need to use the next month to get used to eating good quality foods.
If you’re jumping from one diet to another, one fad to the next, then it is likely to crash and burn time after time. There has never been a better time to get it right finally.
The next month could really be the perfect opportunity for you to create the foundation you need to be in shape for the rest of your life, and all of the benefits that come with that!
Whatever training fad, whatever dietary fad, whatever pathway marketing men get you to go down, you will eventually have to come back to eating sensibly and using the latest training science to put yourself on a sustainable path for the rest of your life that’s GOING TO WORK FULL STOP!
Make the change today and get some good momentum on your side before Christmas!
Thursday, 19th September
So assuming you have taken onboard the advice over the last few days, I would start to map out your programme out a bit more. Trying to do everything in one session will not work, will be ultra-time consuming and make you extremely tired all of the time, making you quit exercise because it wont fit into your life very well at all!
So I would look at doing weights Monday and Thursday with an all over body programme. Pick 6-8 exercise with one good exercise per body part.
For an average healthy adult male, I would look at giving the following programme a go.
Bench press-3 sets of 8
Upright rows-3 sets of 8
One arm dumbbell rowing-3 sets of 8
Leg press-3 sets of 10
Dips-3 sets of whatever you can do
Tricep pushdowns-3 sets of 8
Curls-3 sets of 8
Aim to improve the weight you use slowly but gradually, and as long as you are eating well, this should be achieved naturally as long as you train regularly and show good commitment levels!
So that would be Monday and Thursday with some sledge hammer work (3 sets of 10) to finish. If you haven’t done some sledge work with tyres before, then you need to change gyms. One lot of flipping tyres over 10 yards and back 10 yards.
So some stretching on the core roller to finish. Again, if you haven’t done some stretching on a roller, then I would strongly question where you are training.
The Monday and Thursday sessions are all about you delivering power in a safe and productive environment.
Your form on each exercise has to be good, you shouldn’t place any strain on your back whatsoever, and you should be shown PROPERLY how to do each exercise properly.
Tuesday and Friday, I would look to do some speed and agility work, and we’ll talk about that tomorrow.
Tuesday, 17th September
The first thing to consider when you are aiming to change your programme around is how much time are you taking in between sets?
Are you the type to stand around and talk for 5 minutes in between each exercise?
If you are, then the change around I would recommend in your workout programme will not work anywhere near as well as it should be.
So tempo of your workout is something you need to look at before anything else.
If you are able to cut down the rest in between each set you take, then this will create you to become slightly out of breath. When this happens, your lung capacity is being challenged and if done sensibly, can and will improve quite quickly.
So if you picked 6 exercises and lets say you do them one after the other.
If currently, you take 5 minutes in between sets, then you are not boosting your fitness by much at all.
Try cutting that down to one minute, and see the big difference!
Eventually, you need to aim to get it down to 45 seconds.
The main difference you will have to make is reduce the weight you use in each exercise. This will be unavoidable because you wont have the energy to go at this increased tempo and still use your normal weights.
As the weeks go by, you will find your lung capacity improves greatly and your weights will slowly start creeping back up again.
This will mean your overall conditioning levels will go up dramatically, and the thought of going back to your old ways of training will no longer enter your mind!