Posted on

Tuesday, 24th April

If when you start an exercise programme, you are simple shown around machines and then told basically to get on with it, you need to seriously ask WHY you are paying that gym or whatever, MONEY to help get fit?!!!

Its impossible to know how to get fit after just one session, it simply cannot happen. Its like learning a new job, it takes a while before you get comfortable with the way things work and the order you do them.

Joining a gym that is just interested in your money is very much a big gamble with your health and you should seriously think about a different approach.

Okay, lets say you get over the typical approach by many gyms, and you actually get to the stage where you know what you’re doing, then how about that original programme you were given? Has it expanded at all? Have you progressed? Or are you stuck in the same old rut all the time?

This is another BIG problem i see. People are given programmes to follow, however basic, but are never told when to move on, how to move on, IF they should be moving on!! The lack of back up support is often appalling, and this is another big reason  why people quit gyms in a big way.

You could and should look to improve your programme at least every 2 weeks, some will be able to do it every week, especially if you are new to fitness and if you respond well to exercise. The programme is always fluid and will change on the individual’s response entirely in my view.

Since i train individually, i know only too well that people respond at different rates and times, and ALL of them need maximum support when they start off, and even when they may have been training for years, they constantly need new prorgrammes, fresh dietary advice and always fresh motivation!!!!

If you are not being treated as an individual, then you are being cheated and progress for you is not likely to come quick!!

Twitt
Posted on

Friday, 20th April

If you are intent on making good progress, try and fill your shopping trolley with the following foods.

Lean protein sources such as chicken, turkey, fish and eggs always hit the mark in terms of top quality foods that serve your body very well in terms of losing body fat and being lean and hard.

Healthy starchy carbohydrates such as brown rice, brown rice and oatmeal will give you good long lasting energy that will not cause your blood sugars any trouble at all. We all need energy and these foods are the best and most effecient sources.

Lean fibrous veggies such as mushrooms, squash and broccoli can work for you in a big way, in terms of health in all sorts of ways, if you’re missing out on them, then you’re missing out on serious results.

Fibre packed fruit such as apples, berries, oranges and grapes you know contain natural sugars, and will automatically make you feel better, help in the battle against diseases of all kinds, and can be excellent additives when combined with natural yoghurt, making proper desserts or snacks, so please do not fall for all of the “light” versions of yoghurts, when in fact all they are is loaded with refined sugar, a big no no not only for fat loss but good health in general!

Don’t forget Frosties the cereal is advertised as low fat, but is full of sugar and definitely will not help you with your health and fitness goals! Don’t fall for the “low fat” advertisements because they are not giving you the full truth!

Healthy fats include flaxseed oil, walnuts, avocados, olive oil, and don’t forget the essential fats you can get from fish.

A varied diet is essential so make sure you continue to make the right choices!!

Twitt
Posted on

Thursday, 19th April

If you are a strong exerciser, or at least you consider yourself a regular exerciser, then the next question you need to ask yourself is what you are getting out of your exercise programme.

If you do the same thing, day in day out, workout to workout, chances are that you are stuck in a rut and haven’t really improved one bit for a substantial period of time.

This may be a mad statement for someone who trains regular but in my view, staying still in life is the exact wrong thing you should be doing and you should be looking at where your progress is going to come from next, instead of accepting the status quo and leaving ambition leave your life.

If you only do cardio the whole time, and by this I mean treadmill and bike maybe, with the occasional stepper session and maybe rowing machine thrown in from time to time, you are limiting your progress.

Of course you will be doing yourself a lot of good, but there’s much more in you if you think of other things to do.

For example, if you don’t do any resistance/weight training, then you are missing out on bone density improvements, a level of hardness in your body that you have never experienced before and a ton of other benefits that you never thought existed!

If you are not doing the kind of core stability work that I always advocate on here, then you are missing out on fundamental improvements on your balance, your strength at your body’s most important point, you are missing out on greater back strength, and in fact, your spine will be a whole lot healthier due to the muscles that are supporting it becoming much, much stronger and more stable.

If you have never boxed or hit a punch bag in your life, then you probably have the misconception that you “don’t want to be like a boxer”.

The truth is that the benefits again of boxing are tenfold, and if you are interested in a tighter waist, stronger back and hips, leaner arms and shoulders, and leaner stronger legs, then you need to get boxing and soon!!!

Don’t get stuck in a rut, the old saying is that the difference between a rut and a grave is only the depth!!

Twitt
Posted on

Tuesday, 17th April

We talked about nutrient dense foods, and perhaps a little more detail is needed!

Lean proteins, whole grains, and the right kinds of fats are vital to your ambitions in life.

You need to fuel your body to increase your metabolism.

The less you eat, the lower your metabolism goes and eventually your body goes into starvation mode and your body will do everything it can to hang on to as much fat as possible! Exactly what you DO NOT NEED!

If you eat breakfast like a king and eat your evening meal like a “peasant”, you won’t go far wrong!

Your breakfast should be larger and each meal after should be a little smaller. When you think of  it, once you eat breakfast, you have your whole day in front of you and this means you have a whole day of calorie burning to do!

By the time you get to evening meal, your body is slowing down and the last thing you need is calories sitting on your stomach all night, a lighter meal would be perfect and keeps your fat burning process going along very nicely!

Your evening meal should be a lean protein with salad or lots of veggies. Remember also when we talk about having the right amount of carbs, the size of your fist would work big time because you are getting enough energy you can actually use, instead of eating too much and the extra carbs despositing as fat in your body!

The main focus of your meal plan every day should be eating clean nutritious food and doing your best to eliminate all the “empty” calories from your diet. If you try and accomplish this, you are bound to be in great shape for a lifetime. Eating “clean” is the key to being in really good shape, all the training in the world would be no good without good nutritious food going in on a regular basis!!!

Twitt
Posted on

Monday, 16th April

Are you thinking yet of food as “fuel” instead of just a way to lose weight? This is the healthier way to look at your food and health.

You’re going to need all of the good foods we talk about all the time just to get through your day, especially if you have children, have a big career or both or if you’re in any situation where performance and energy levels are crucial!!!

On top of this,  you should be looking forward to a big workout today!

If you are not eating well, then you will be probably thinking of some excuse not to train today, or an excuse not to put much effort in. It can make SO MUCH of a difference that  it will alter your mindset and really affect how active you are, and how much effort you put into it.

With Formula one back on our screens, its a known fact that they use the high octane fuels in their cars, because they are interested in just one thing, RESULTS!!!

It should be the same for your body and imagine how well you would do if you bought into the whole idea of how powerful fresh natural food would be for you!! This is high octane food  for your body.

Good foods can be termed as “nutrient dense” meaning its going to be good for you in layman’s terms!!

You should eat a small nutrient meal or snack every 3 hours to keep energy levels high, and keep you lean.

Indeed, you should eat 5-6 times a day to keep your metabolism going strong and keep you firing on all cylinders.

You should try and include a meal with protein each time you eat, to keep you feeling fuller for longer, and keeping your lean tissue intact, so you burn more calories 24 hours a day.

Eliminate processed and refined sugars from your diet, this will be key to stay lean and keep the quality of your calories good.

On this start to the week, its vital you get your “fuel” right in order to burn body fat, stay strong and perform at your highest levels!

Twitt