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
Posted on

Tuesday, March 26th

We have had some great successes this week and last in my personal training, and at the gym by the railway station in burry port.
The average losses of body fat over a 4 week period were more than 2%, some over 3% and one person was an incredible 4% body fat loss!!!
To give you an idea, 1.8% body fat loss is considered as very good over a month, so you can see we are outperforming these levels in abundance at the moment.

Whilst all of this good news is great, the trick is to draw a line under those measurements straight away and look forward to the next 4 weeks, and look forward to hitting those 1.8% body fat levels and hopefully more, just as we have been doing.

The danger always is trying to over-congratulate ourselves too much, and forgetting what got us in this great situation in the first place.

This is why I tell everyone who has done well over the last 4 weeks, the last 6 months month, the last 18 years even, to forget about the last month and really set about upgrading their training once again, look for things that may improve their eating habits once again, make sure they stay hydrated, sleep better maybe, and keep alcohol in moderation.

I know and all the people I train know that if they keep these lifestyle habits up, they will be bang on course for another truly impressive measurement.

This is a culture I have got everyone into, and the positive reactions have been overwhelming!

Its all about being honest about your food intake?, how much of it you eat?, how much you really drink in alcohol terms?, are you skipping workouts?

Once you can be honest about these questions, you instantly become more accountable and therefore much more likely to create a situation where you can attain outstanding results!

Twitt
Posted on

Thursday, 21st March

An interesting question from someone I train today.

When I give out home workouts for individuals to do, many here will already know its usually 6-8 exercises, done for a total of 3 times. Most people tend to thrive and get serious results from this type of training, and then by the week we tend to increase the numbers for each exercises.

For example, if you can do 5 press ups in week one, and with gradual improvement you can do 25 press ups in week 6 or week 8 even, then you have made serious improvements. If you apply this to each exercises, and theres no reason to doubt that, then the across the board results can be staggering!

This has often been the case over the years, and this type of training forms the foundation of my home training.

The question I had was “could I do all of the exercises numbers in one go?”, what was meant by that statement was if the person was asked to do 3 sets of 10 press ups, then could they do 30 in one go? I have talked about the one set theory before, and one all out effort can work very well indeed, but it is very tough to do.

This is why I tend to spread the effort over 3 sets. This is also why I don’t do MORE than 3 sets, I want to spread the effort out over 3 sets, but I don’t want to lose intensity of the workout by spreading it out TOO much.

So the answer is that most people 3 sets of an exercise is just about right, but if you have the inclination and want to get your workout over much quicker, and are willing to put a huge effort in, then doing one set of everything can work incredibly well!

Twitt
Posted on

Wednesday, 20th March

Eating breakfast is something you should have done today without even thinking about it too much.

Eating breakfast is regarded as something you do within one hour of getting up.

Drinking water when you rise is a really great idea because it will help clean your system straight away, and set your body on a good path for the rest of the day. Drinking more water throughout the day will help you burn more fat, help a lot with digestion, and boost concentration levels as well as energy.

Eating a healthy breakfast will rev up your metabolism from first thing in the morning and greatly accelerate the rate your body burns calories.

Eating a good breakfast such as porridge, Weetabix, shredded wheat which are all natural products, will give you long lasting energy meaning you are less likely to snack on sugary foods to satisfy the cravings you will get from not eating breakfast or eating a very poor breakfast.

Starting the day right means you set the tone for the rest of the day. The slow and steady release of energy means that you stay in control of your food intake, less likely to make rash choices and your energy and concentration levels will remain much higher for the rest of the day.

Poached, scrambled, boiled eggs are all fine with dry wholemeal toast. This is again a slow steady release of energy and will fill you up for a much longer period of time (and more satisfying) than a sugary start to the day, or even worse missing breakfast. Natural yoghurt and fruit will help too and set your day up nicely.

Those of you who have fallen for the trap of telling yourself that its good to miss breakfast just to “save calories” are misguided and totally wrong. This is the biggest mistake you can make, and sabotage your fat loss plans. Get your body used to burning calories within an hour of getting up, and you will change the way you feel, look and perform full stop!

Twitt
Posted on

Tuesday, 12th March

Spring has formally started for me in terms of getting outside and working out hard in the fresh air. You may find that a strange comment on another brutally cold day, but the facts are that it is light at 610am to get some great cycling, and running workouts in. It is light also to around 620pm which opens a whole host of outside options in the evening!

I love using the agility ladders outside, hurdles, harnesses, cones and markers to create all sorts of new speed and agility workouts, and this fresh weather is great for getting the parachute on and testing our sprinting prowess to brand new levels and limits.

If you have been stuck in an office or a car all day, then there is nothing more liberating that flipping tractor tyres, getting the sledghammer out to give your core a thorough going over, and all of this work will certainly blow away all the cobwebs you would have built up from being stuck in an office all day!

All of this outside training we do at the gym in burry port in particular, is the best for stress relief you can get. This is the feedback i get all the time, FROM MALES AND FEMALES.

Its a shame, a big shame that many women restrict themsevles to “traditional” female training in most gyms. Doing the cross trainer or the treadmill or the bike, and maybe a couple of sets with some dumbbells is criminally unimaginative in this day and age when exercise science has moved on so much!!!

I tell people all the time that the majority of individuals i train are women, and the hardest trainers are usually women too, often putting the guys efforts in the shade!!!

This is why training outside is great for men and women, and the exercises i mentioned will bring massive benefits to both, and this is what matters to all of you!!!

Twitt