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Friday, 13th September

If you’re putting the big workouts in this week, and are looking for superior results, then you need to keep up the relentless intensity of the workouts. Working in a low rest, big energy exercise cost kind of way, will reduce your body fat and seriously increase your strength, making you enjoy the best of both worlds.

The lack of rest in between sets is the real killer, and this is the biggest challenge to keep up. It requires a lot of focus and determination in getting the job done well and seeing it through.

The culmination of this effort is always significant, and getting used to a typical 45 seconds in between sets is ideal. Having 5 minutes rest in between weight training set is totally unacceptable if you want to be well conditioned!

Going through the motions with plenty of rest in between sets is what most people do, but you’re not most people and you demand that much more out of yourself surely by now

Fighting through these type of workouts is always tough, this is why good food will always power you through, help you recover quickly and allow you to grow into your next phase of development.

Training hard, eating right with an abundance of nutrients, and regular proper sleep are all of vital importance if you want to keep on moving forward and keep getting better and better, and age doesn’t really matter in that equation for getting better and better as we spoke about yesterday!

Making the effort to do a workout on your own when its easier to miss it and do something else, is a critical decision that many people get wrong, and the most important workout for you can be the extra workout on the weekend that you may be putting off for whatever reason. The returns on the weekend workout can be considerable though, so use even a 20 minute window for getting even more out of yourself.

6 extra workouts in a 6 week period can change a lot again for you in health so start putting an extra one at the weekend and you will only benefit in a big way.

Give it 6 weeks and your body will look and feel a lot different. Most people eat and drink more calories at the weekend, so it makes perfect sense to be far more active.

Twitt
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Monday, 9th September

Monday’s blog is as important to me as it is to everyone else. I always go on about the importance of starting Monday with a bang, and its vital for me to get that spirit going for myself too.

My Monday morning starts at 420am when I get up for breakfast and prepare for my first session. I know that if I show up for that first session a bit tired, a bit sleepy and in general “not up for it” then I know I am not serving that individual who is paying me to train them.

So my preparation has to be good and methodical and it all starts with an early night on Sunday and a good breakfast of porridge, water and one coffee to get me going.

Once I get into my first session, I know I am set up for the day and revved up to perform at my best.

I know once I get my first run of the day under my belt, I feel so much more energized and the energy and adrenalin soon starts to flow at a rate of knots!

This is why I tell people all the time, and the ones that are new to exercise especially, that you actually CREATE energy and future energy by exercising and eating well. It may seem that you are burning energy up by exercising, but once your body recovers, you will feel so much better after you have had a bath or shower.

It’s the constant regularity of your exercise programme that will literally make you feel better by the week. This is the addictive feeling that people enjoy so much from exercise, and this is why practically every single person I have spoken to feels so much better from exercise, and never wants to let that emotional uplift disappear!

So here we are at another Monday, so please try and make it happen today not only to get into shape and set the week up nicely, but to create an abundance of energy for yourself every day this week!

Twitt
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Wednesday, 28th August

Catherine asked a great question about marathons, and how to become a good runner in the first place, or become A runner of some description, run longer than a couple of minutes would be an achievement for many people I have started with the last couple of years.

As I said yesterday, I have one lady about to do a marathon but I have had MANY who have been through the same challenge and each a different story to tell.

Before we get into all of that, and the problems and challenges that the 26.2 miles presents, its vital you start at the beginning. You either do it the proper way or it’s like reading a book and going straight to the back of the book to find out the ending, because you couldn’t be bothered to read the book!

Some people have started off better than others, and doing it your own way is frought with danger.

I remember one lady really wanted to become a good runner, or even be able to run for ONE MINUTE was an achievement, she wasn’t overweight whatsoever and in some disciplines, had a reasonable level of fitness.

The first thing I told her was to buy running shoes, and change them every 500 miles (I tell everyone this).

I then took her out running and the best she could do was run for around 15 yards, then she had to walk until she got her breath back. She would walk for 40 yards, then run 15 again, then walk for 40, run for 15 etc.

This lasted for around 20 minutes and she was really tired, felt more than a little frustrated but explained this was the best way to go. This session was on a Monday lunch time.

I gave her other exercises to do on Tuesday inside, rest Wednesday, and to try the same run/walk Thursday. Inside exercises again on Saturday after a Friday rest.

When I saw her the next Monday, I could tell things had gone badly wrong.

Number one she hadn’t changed her trainers, she was still wearing the thinly supported “fashion” trainers.

Number two she had tried to run EVERY night!

Two things happened as they usually do following this schedule, she had blisters due to poor trainers, she pulled a calf muscle due to overdoing it, and when I saw her she was almost in tears fearing she would never run again.

I asked her why she didn’t follow my schedule and admitted she followed a book her brother had bought her (to encourage her).

It was called “run a marathon in 26 weeks”, claiming you could run a marathon in 26 weeks. This may be technically possible with perfect conditions and support for 1 in a 1000 people, but I can assure you I HAVE NEVER SEEN IT!!!

I soon had it out with her and told her to throw away the book, as its going to permanently injure her if she keeps to that impossible schedule!

It turned out to be the best thing she ever did, and she went on to reach an incredible standard which I will fill you on tomorrow!

Twitt
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Tuesday, 20th August

The biggest surprise that individuals have when they come home from holidays is their first measurement immediately after returning home.

Depending on what type of holiday they have had, the measurements across the range can vary wildly!

Someone who has drunk alcohol every night on their trip and eaten heavily will be the worst offenders and their first measurement usually shocks them!

Blood pressure is usually way up!

Their resting heart rate is usually way up!

They usually put 2-3 inches on their waist and hips.

They usually add 2-4% body fat which is a significant number!

Their energy levels have vanished and show no signs of returning.

Their motivation is at an all-time low.

Their start back to exercising again is usually delayed by a series of minor excuses.

So you can a two week holiday of this kind of indulgence can have a serious effect on one’s ability to get back to where you were before the holiday!

It’s up to you what kind of holiday you want but beware the consequences of constantly overdoing it EVERY night on holiday. The best advice is to get straight away into it, take your time the first week back especially, and within 2-3 weeks, you will soon be feeling yourself once again!!

This shows the benefits of measurements too! If you weren’t constantly checked, you wouldn’t know the damage caused internally, as well as how you look in the mirror of course compared to when you went away!

Twitt