Posted on

January 27th, 2011

Following on from yesterday’s conversation about too much fruit and not enough vegetables, let’s defend fruit a little bit more before it gets too much of a bad rap!!!

I went over yesterday on how fruit is often blamed for putting weight on, and often mistakenly unless someone consumes vast quantities of fruit, and you would know you were eating too much because you would be on the toilet most of the time!!!

One big thing to back up why you should consider fruit a good thing is the benefits it gives you. The obvious one to think about is boosting your immune system, vital at this time of year with all the colds around. Then you have the energy fruit gives you and as i always tell everyone, you should be eating fruit because of all the untold things it does for us internally that we don’t even know about, but will become public knowledge in the next few years as we make new discoveries!! You should be eating fruit as a preventative measure against future illness, scientific studies tell us this continually!!!

The big thing for you though in practical terms should be the fact that your sweet tooth is never going to get worse should you choose fruit over chocolate for example. If you eat sweet things as snacks, then you will tend to eat more and more sweet things, and this will be very destructive for your body, this spiral can never end as we all know!!!

So despite the fact that sugar is contained in fruit, it is natural sugar your body can use and DOES NOT create sugar addiction like processed foods like cakes, chocolates and biscuits will do EVERY TIME. If you are currently in this spiral of wanting more and more sugar all the time, you have to switch to fruit immediately IF you want to reach your potential full stop, AND vegetables as this combination is especially powerful so you need to start putting your mind to this straight away, depending if you want great things to happen for your body and health of course!!!

Almost the end of january and this is the tried and tested way to go forward, to make sure your results are long lasting and health is your number one on your list of priorities!!!!

Twitt
Posted on

19th January, 2011

Most people who are overweight lose or have lost control of their eating and sometimes a long time ago.

It could be the over-sized lunch full of mayonnaise and salad cream, it could be the over-sized take aways every single night, it could be the chip shop every night, it could be the big fried breakfast every single day, it could be the bakery and special of the day (every day!), whatever it is or indeed i have met some individuals who do ALL of the above, and thats when it gets really scary and you’re totally out of control. It’s like being in charge of a car with no brakes, you know you’re out of control and the ending is not going to be good.

If you live your life like this, then heart disease, diabetes and blood pressure problems are likely to be big parts of your life.

Its very likely you have a food addiction and you have to face the fact that your life more than likely revolves around food.

This theory is supported by science in study after study.

Recent research found that people with a family history of alcoholism had increased risks of being overweight, suggesting that both conditions might be driven by the same tendency towards addictive behaviour.

A lot of researchers also believe that food addiction is the number one cause of the civilised world’s obesity ticking time bomb.

Fat, sugar and salt are such a major part of our diets these days that its no wonder more and more people are developing addictions to food.

A lot of people if not all eat too much food because they are finding comfort from other pain in their lives. Its ironic then that the massive weight gain and ill health always associated with eating in such quantities becomes the NEW source of pain and unhappiness in people’s lives. It then becomes a vicious circle and explains why despite many attempts, most people go back to the old way of eating, and also explains why most people are on a diet now, but are likely to fall off by mid-february, when life unfortunately goes back to “normal”.

You have to try and make the big leap now, get away from the life of salt, sugar and saturated fat, its only got misery for you to come if you don’t!!! Get back to plainer and more natural foods, avoid sugary drinks (the quickest way to put on weight), drink more water, don’t buy in sugary snacks (they only lead to more and more and are addictive.

The sooner you give up the junk, the sooner your life is back on track and you get close to where you want to be!!!!

Twitt
Posted on

January 14th 2011

Negativity is all around us especially in a tough economy and there’s not much money around. The trick is to either let it bury you so you become as negative as everyone else, or you use it as a tool to burst out of the quicksand you may be in right now.

The question is will you listen to the doom and gloom merchants about your progress, or you will shut them off from your life and concentrate on all your goals and ambitions.

Try and work out the issues that distract you from getting to where you want to be, and then you need to work out ways on how to eliminate them. Of course you can’t eliminate your husband, wife, family and work colleagues rom your life. Start by making a list of the people who distract or even stop you from reaching your goals, and list those who help you reach where you want to be.

Then you need to go back over old ground and start keeping records on your food again over 7 days. There have been a lot of studies showing that those individuals who record in detail everything they eat and drink periodically, say once a month or 6 weeks, the more successful they were in their fat loss goals for example.

You can do the same thing with your exercise, i go on about all the time the importance of trying to make progress in your training, are your numbers going up, sideways or down? Is your strength going up or down, is your endurance better and how’s your enthusiasm for training? All valid indicators that will determine how well you’re really doing, keep a close eye on all of these, you don’t need to do it every week but once a month will be very valuable if progress is important to you!

Another powerful way to make sure you’re successul is to make your private goals and ambitions public, this makes the whole thing more real and you will find that a lot of people are going to be supportive. They will know you’re on a stricter eating plan and not offer or make you high calorie meals/snacks, maybe someone will ofer to come and exercise with you and push you harder when they are out with you on a run or example.

When you make your goals public, you put your reputation on your line and you are showing the world that you can really make this thing happen. You may get some negativity but as we said, we need to ignore all that “noise” and concentrate on those who are going to help you get where you want to be. Its not tunnel vision, its called doing everything in your power to feel and look your best!!!!

As long as you use the number one secret-consistency, then you should advance very quickly!!!

Twitt
Posted on

Thursday 13th January

As there continues be a lot of press for brief workouts and in particular the 4 minute workouts this week, I have had a lot of questions on how to start them off in terms of ideas of workouts.

 I posted the original 4 minute solution blog some time ago as most of you know so lets go through the basics again.

For example, if you did this, it will give you a good start to exercise, but you CAN SUBSTANTIALLY improve from there, the 4 minute solution is not the end, its more the beginning of how you can progress and reach your potential.

If you started off with around 4-6 exercises, then you should be able to get through this workout very quickly, especially If you’re new to fitness and a complete beginner.

If you did an amount which was comfortable of the following

Press ups

Arm dips

Squat thrusts

Sitting on a chair and then standing up

Sit ups

Then this shouldn’t take you more than 4 minutes, and to progress from there in a fast way whilst still maintaining very quick workouts in terms of time, you need to think in the following way.

For example if you started off with 5 press ups in this workout, and did the workout on a Monday, Wednesday and Friday, then week 2 you need to aim for say 8 press ups Monday, Wednesday and Friday, then  week 3 aim for say 12 press ups for the Monday, Wednesday and Friday.

Anyone who has ever trained with me will know that its entirely possible to get from 5 press ups in week one to at least 20-25 press ups in week 6.

If you applied this to every exercise, then you may start off on 10 squat thrusts and maybe graduate to 50 squat thrusts in 6 weeks, which is quite impressive in everyone’s language.

If you stick at your programme and progress in this way, and there’s no reason why you shouldn’t, then after 6 weeks you should easily attain progress that you have never had before.

The results will mean less body fat, usually a couple of inches off your hips and waist, much better energy levels, better sleep, a leaner harder body and this would be just the start!!

As I said earlier, please treat the 4 minute workout as just the start of your journey to achieving anything with your health. I have seen individuals truly go from these type of workouts to climbing some of the most famous peak’s in the world, to running marathon to dropping at least 10 dress sizes, the opportunities that will present themselves are limitless, all you need is a plan and consistency with your workouts and food.

Please try and have a look at my original 4 minute solution from last year, as well as the workouts section which explains all sorts of workouts. The site may not be the best organised as I have limited time,  but these pages are all about tried and tested quality information, its here for you so its your choice how well you use it.

Any questions either subscribe for free or email me on fitness@kerimckibbin.co.uk

Twitt
Posted on

January 12th, 2011

So how’s your resolutions going you made on new year’s eve? Are they going well or have they even got going yet? Is it turning into yet another disappointment already or do things seem really “different” this year?!!

There’s heck a lot of difference between making a resolutions like everyone makes at the end of the year, and A DECISION and COMMITMENT. Resolutions to me are like a shot in the dark, a hope that somehow something may come off, or even like a lottery chance that something good will happen in your life this year, somehow it will happen even without any recognised plan, “somehow” or “someday” often leads to a town called “nowhere” as the old saying goes.

If you regard final decisions and big commitment as always being acted upon, and resolutions as fairy tales, you won’t go too far wrong!!!

How about those long term goals that are never reached? The answer is to focus on the short term instead and look to implement meaningful actions that are likely to bring results and quickly. Instead of saying you want to lose 2-3 stones and getting obsessed with the scales, lets focus on the stuff thats going to get you there and give you long lasting results.

For example, if lunch is a disaster zone for you right now, then its an obvious area you can change RIGHT NOW. Instead of something fried for lunch in a cafe, ask them to grill something healthier or you, most cafe’s want the extra business these days and will satisy your request, especially if you’re a regular, good businesses always look after good customers in my book.

If you are in a bakery, its doesnt have to be tuna white rolls with lots of mayo or chicken with mayo with butter and margarine, ask them for a wholemeal roll with no butter or margarine and no mayo in the tuna if possible, if you ask nicely they will do it and the same with the chicken with no mayo, health and good health at that has never been more fashionable and tell yourself you’re working hard on your exercise and you don’t want to blow all of that hard work on needless calories at lunch time!!!

To make sure you keep these habits up, write down for 7 days what you usually eat, and from that you can easily see where you’re going right and where you’re obviously going wrong. Goals and actions have been proven to be successul when you write things down, it sort of makes you far more accountable than you normally would be so give it a go!!!

Twitt