Posted on

Tuesday, 31st July

The most depressing thing for people who really train their socks off is not getting anywhere near the shape they want to be in!

I see it all the time.

Some of the hardest exercises are often questioned why they are not in better shape, and they often question themselves that!

The problem is failure to admit that they are not eating anywhere like they could be eating. Plain chicken breast often becomes fried chicken with all the skin, plain potatoes becomes potatoes smothered in olive oil or even oven chips!

One night of alcohol consumption a week can become a small couple most nights, this is when body fat gains can come thick and fast!

Our “versions” of eating well and “clean” can be quite varied, depending on who you speak to of course.

A chicken salad for most people is around 500 calories absolute maximum.

For a lot of other people though, it can be a lot different.

By the time you add in coleslaw, mayo, salad cream and other forms of dressing, this healthy choice can soon add up to over 100 calories. So if someone tells you they live on these type of so called healthy eating choices, then all may not what it seems and this is why they continue never to be in shape, despite having impressive capabilities in pure exercise terms!

The minute they realise all of this, they have a choice on how they really want to look and how much they really want to get there!

Eating food a little plainer without all the junk dressing we have discussed, can make an enormous difference to you reaching your goals, for you to be able to perform at a much higher level and for people to finally give you some huge compliments on the way you look!

Eating right is at least 50% of the equation, AT LEAST THAT MUCH! Make the choice right now on how you want to look and feel!

Twitt
Posted on

Monday, 30th July

End of the month approaching fast and hope you are managing to get through the summer months in better shape than ever before?

If you are, then you are doing absoultely fantastic and you have undertaken regular reviews of your performance, and adjusted your training programme and eating regime to suit the goals you want to reach.

If you have been drifting, then you need to get someone to re-evaluate your programme, and then how to take it forward several steps from there.

We are all re-evaluating all the time when you think about it.

None of us have it easy and make gains without thinking about it.

Success in our physical conditioning and health requires us to think at all times in how to negotiate the twists and turns that life tends to throw at us.

If you have started missing your training sessions, and it has become a regular thing, then think about switching the time you train in the day. If something always “comes up”, then training first thing in the morning might be a great option for you, and takes all of the potential excuses out of your training aspirations.

If you can’t help picking snacks up in petrol stations or bottles of wine, we all have a favourite petrol station after all, then the simple way is to just fill up at another station where the big temptations aren’t there. This simple change will alter your behaviour if you give it just a week to get used to.

We all make associations with different things. Perhaps we like certain things in Morrisons that may not be good for us, and perhaps switching to another supermarket for a while might help you correct our bad habits/not tempt us so much with snacks that will de-rail our fat loss goals.

Nothing’s easy to get that’s worth getting, so be ready to read and react to every situation every day.

Twitt
Posted on

Thursday, 26th July

If you are a bit more serious into sports in terms of being a participant, you can’t beat flipping tractor tyres for a great overall workout.

You will be working everything in this type of workout.

Your legs, your stomach, your back, your hamstrings, thighs, arms and shoulders will all go through a massive amount of work when you go through this process.

Down the gym for example, we now have a dedicated area outside purely for this activity.

The same area is also used for sprints, for carrying heavy sandbags, for using a sledghammer on to tyres, and the latest addition is the famous “farmers walk” with the rubber-cased 125 pound blocks!!

All of these movements will give pure explosive power to your body-vital to perform at a high level in sports.

The great thing about all of this is that many of the participants are not sportsmen or sportswomen at all, they are normal everyday people who want that just little bit different from their workouts!!! The results they are getting are simply sensational, and although these exercises are not for the beginner, they are tremendously enjoyable and a great addition to more traditional methods!

Every exercise has an “energy cost”. By this i mean if you went for a gentle walk, then this would not have much of an exercise cost at all.

Going for a run would have much more of an exercise cost, a set of high-intensity sprints would be much more, and the tyre flipping would be right up there too.

You can see that the higher intensity of exercise definitely burns a lot more calories, a lot more fat and gets you into tremendously better shape than you ever previously thought!!Training is changing all the time, make the most of your efforts and don’t settle for second-best!!!

Twitt
Posted on

Monday, 23rd July

We are right in the middle of the most popular period for people going away or just having time off work.

The big question is where do your workouts fit in during this time off, if at all?

Some people use this time off as time away from their workouts too. The more serious exercisers can be forgiven and even encouraged to be doing this, as measured time off from a tough exercise programme, can be very beneficial and often enables the individual to come back stronger after the time off.

For people who are just getting to grips with their exercise programme, time off may not be the best option, and consistency of exercise may be the most important thing right now.

If you are abroad on holiday, then swimming will serve as a very good exercise, especially when done with some intensity and purpose. Improving your swimming should be your goal, and 30-40 mins a day will help out enormously on both improvement and in terms of being a very good workout.

When it comes to running abroad, try and run in the cooler times, which means early morning and evening. This will make the conditions a lot more tolerable, and enable you to put in some decent efforts.

Try and avoid staying out too long in the sun full stop for all sorts of health reasons, please stay out of the danger zone in terms of over-heating your body.

When you exercise, try and make them shorter efforts, but having a real purpose will help an awful lot.

For example, if you had to do 10 thirty yard sprints up a steep hill, and that was it, then this is much more attractive than a 3 mile run in the intense heat, and probably far more beneficial.

These type of shorter, sharper workouts are more likely to get done and the best way to maintain your fitness.

Keeping an exercise programme up at this time of year, with increased heat and holidays happening is tough. In a couple of weeks time though, you will be very glad you did it!!

Twitt
Posted on

Thursday, 19th July

If you are continuing to struggle to get into good structures with your eating, then you need to stop over-complicating things and simplify things.

If you’re not eating breakfast for instance, you will pay for it in some way later in the day.

Not eating breakfast DOES NOT help you lose weight, and WILL encourage binge eating usually much later in the day.

START eating breakfast right now if you are interested in losing body fat straight away and maintaining healthy levels for the rest of your life.

Don’t be afraid to snack! If you don’t snack, your hunger levels will go up and down leading to bingeing again later in the day. Snacking healthily is always a successful strategy when it comes to fat loss, maintaining healthy lean muscle tissue, and feeling energised throughout the day.

Don’t skip lunch or you will pay for it later in the day. You need the satisfying feeling of a good lunch or you know what’s going to happen?!!! Those hunger pangs you get by missing lunch will lead to yet another bingeing opportunity later in the day, I hear this time and time again, so lets get it sorted right now and make your eating plan simple!

If you get the breakfast, the mid-morning snack, lunch, mid-afternoon snacks sorted, then you should be feeling great when it comes to evening meal.

Due to the fact that you have fed your body throughout the day, you shouldn’t be absolutely starving when it comes to evening time. Your energy levels will be much more constant and you shouldn’t feel the sudden urge to slam in a cheese sandwich whilst waiting for your main meal.

Those people who try to make the process of getting lean and healthy sound like rocket science are the same ones trying to rip you off on some kind of “wonder diet” that comes around all the time. Nearly all of those diets don’t work, and once you accept all you need to do is keep a good structure to be successful, you will never fall for those dodgy sales people ever again!!!

Bottom line is to eat often but in smaller portions, the number one way to lose body fat AND STAY FULL and end your wild bingeing on food days forever!!!

Twitt