Posted on

Friday, 31st May

The standard you have set for yourself will dictate how healthy you are, what performance levels you put in, and how regular an exerciser you are.

If you have a good standard of personal achievement, then you will never miss a session, unless you are ill or something big came up in your day or week that stopped you training.

If you have a lower level of standards, or don’t really care what you do, then you will miss numerous sessions, never really perform close to your potential and your achievements could be described as mediocre at best.

I write this on a very warm (for us anyway) and sunny Friday, and there must be a million reasons for you not to train today. Your decision today usually tells me what your level of commitment is really like.

Even if you are going away the weekend, there’s no reason why you couldn’t have put in a session this morning before you went, no reason why you couldn’t have packed your tshirt, shorts and trainers so you can do a workout when you are away, and this all comes down to what personal standards you have set for yourself.

If you are struggling for direction right now, and achieving very little, then you had better set yourself higher standards, and leave yourself no other option but to achieve them.

For example, if you want to eventually want to row 3600 metres on the concept 2 rower, and currently you go through the motions and are hitting just 2500 metres, then you need to try and start improving.

Ask someone who knows how to improve on the rower, commit to rowing 3 times a week, set yourself a target of improving 100 metres every 2 weeks, within 20 weeks you should be within touching distance of your goal, there you have it, within 4 months you could be a very decent rower, and as a results you will have lower body fat, stronger heart and lungs and the satisfaction you can achieve anything you set your mind to, then KEEP that standard in everything you do!

Twitt
Posted on

Tuesday, 23rd April

Energy cost, effort, meanings of every exercise you do, why you do certain things and their effects are all vital parts of my work, and form an integral part of my planning for everyone’s training.

When someone starts off for the first time, the energy cost of exercises you give them tends to be low in order to see how they react.

Why we do certain exercises is fully explained, and how their body will react is critical to see how quickly the programme will work for them.

This programme can easily take 4 weeks, and from then we can usually accelerate the programme at a faster pace from there. Without a good grounding in exercise, nobody can really be successful in getting into shape both in the short and long term.

So this is why we set the energy cost of each exercise low to start with, and then gradually building up and replacing the lower cost exercises with higher cost ones over time.

This is why the fittest individuals I train will always be used to high energy costs in every session, what this means is that not only will a lot of calories/energy be burnt in the session, but this will lead to quicker fat-burning, raising the metabolism for longer, and create meaningful changes in a very positive way to one’s resting heart rate.

I have started with many people who have started with a 100 beats per minute heart rate, and now have a 60, 50 or even 40 something resting heart rate. As I have mentioned many times before, having a good strong heart rate is vital to enable you to advance in exercise terms and this can be developed gradually by increments in your exercise programme at regular intervals.

All of these results we talk about, always all start with smart, intelligent exercise programming, making sure you improve quickly but at the same time making sure you lay strong foundations for the future.

Regular reviews of your programme are also vital, and everyone’s programme should be seen as a work in progress, and never something that you go through the motions with leading to poor results.

Seize the moment and look to move your programme along regularly!

Twitt
Posted on

Friday, 29th March

Good friday is here again early, and although a lot of people have time off today, i can tell you right now that 90% of people i train are ready to work hard again today, just as if it is another normal day. This shows great dedication and a willingness to improve no matter what the holidays, and its a great sign that everyone is involved in an ever-evolving programme that brings progress no matter what!

This is because of the flexibility of our programmes, most if not everyone i train know that they can get great session in a 45 minute time frame, 30 minutes or even 15 minutes, as long as they tell me in advance their limitations on time, and the need “to get it done” in record time!!

This is what life is about, and the super-fast nature of it all. Why cancel or put off a workout when if you had just spared that 20 minutes, you could have had a great workout that would have further contributed heavily to your overall progress.

ONCE you adopt this attitude, that anything can be done anytime of day, and WON’T take you the time that others seem to take over exercise, then the rate of cancellations you have in you exercise schedule will greatly reduce, and guess what? So will you overall progress jumpy to levels you never thought possible!!!

Its all about taking action, instead of “talking a good game” so let’s get it done this Easter!!

Twitt
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

Wednesday, 13th March

The feeling that you get from exercise is well known, the endorphins released in your body create a feeling of wellbeing like no other.

The feeling hours after exercise is not often talked about, and this is always achieved from more intense exercise. A lot of people walk dogs, and this is classed as exercise, but this will not have the benefits of more intense exercise.

Any one of the workouts I have ever listed will give you that wonderful feeling of wellbeing all day long after your workouts, and I have millions of hours of anecdotal evidence to prove it, as well as the scientific evidence as I have spoke about regarding the endorphins and increased energy levels throughout the day.

Exercising with a plan and with purpose will make you more energetic full stop, even though you have just done a workout. You will want to do more that day because you have increased your body to a higher state of being.

If you think about your week of workouts, and then compare them to your days off, you will surely notice that on your days off, you will feel more sluggish by the end of them, and indeed the start of the next day.

On your good workout days, you may feel a little sluggish before the workout, but 99% of the time, you will feel a thousand times better, and this will continue until usually about an hour before you go to bed according to recent studies.

It doesn’t end in the going to bed stage either, you will sleep better after a day when you have exercised, you will have a better quality of sleep and this helps you recover from your day far better, and indeed prepare you for the challenges of the next day!

I hear this all the time from clients, they FEEL BETTER full stop when they exercise and this must be one of the most important things in life to look forward to!

Twitt