The question i get sometimes is what i think about certain workouts, certain styles of workout, dvds etc etc. Here’s an easy way to judge your workout. On a scale of one to ten (one being sitting down doing nothing and ten performing at your personal best), you should be hitting at least a 7 occasionally, mostly hitting a 8 and now and again an incredible 9-10!!
Hitting a 8 means you are working out with purpose, that means whatever exercise you do, you are hitting it with some vigour and a lot of enthusiasm and you are keen to push your body to levels where you may get a little out of breath, but are not working so hard so you are blue in the face!! You will be leaving your workout knowing you have had a great session and really feel much better after a shower! There will have been some uncomfortable moments during the workout, but that inner feeling of accomplishment you will have afterwards can be amazing, as some of you reading this will know.
Your workouts should also show regular and gradual improvements. On a simple level, if you are doing 5 press ups in march, and then 20 press ups each time in july, you have significantly improved your fitness. If you start off running and can only run for 20 yards at a time, and then 3 months later you are running for half a mile, you have showed tremendous progress! In my experience, books such as run a marathon in 26 weeks don’t really work in the real world. Individuals need guidance and support, and need to take things one step at a time, literally, there will be setbacks along the way, in fact expect them! Overcoming those setbacks are part of the fun, and will automatically lead to more self-confidence and self-esteem.
Moving from one goal to another is a win win situation, you get fitter, stronger and much stronger mentally. Any stories you have on your own personal journey will be most welcome!
The government and its recommended exercise amounts
The government campaign to get the UK exercising more is admirable and to be commended. The suggestion that people exercise for 60 minutes per day or 5-6 times a week is somewhat unlikely for some though. Most people work though and many can’t be motivated to workout before work, its often dark by the time they come home, and often more excuses creep in such as it’s too wet, cold, icy, slippery, drizzly, etc, and throw in the fact that it’s too dangerous in some parts to walk the streets on your own during dark hours, and you have a lot of obstacles in people’s lives to never even approach the hour a day recommended.
Anyone who has ever trained with me, and if you follow this blog from time to time, will know that I recommend doing some resistance training (weight training/working against your own bodyweight) at least twice a week, and doing some cardiovascular work (walking/running/cycling/swimming etc) at least another twice or three times.
This is a formula that works every single time if followed every single week and with great consistency. The great news? Many if not all of these workouts never last more than 30-40 minutes. The key is intensity and working out with purpose, PLUS its far more manageable than the hour a day plan.
I will go into much more detail in posts to come, but for now remember that there is another way, and its based on science. When you are follow a plan that many have followed before with often great success, you are assured of arriving at your desired destination feeling fantastic and knowing you have achieved something that will last with you for the rest of your life.
Eliminating junk food usually goes hand in hand with your exercise programme. You may know by now that fast food restaurants along with most pastries and processed foods contain high amounts of fat, salt and sugar, and usually bad sugars at that. If you’re looking for any kind of performance aims for the week, then you can forget about most of them if you ate a lot of the bad foods, because you’re not going to have much energy to play with, and you’re going to set your body up for putting on more body fat so keep on eating the good stuff.
Another way to get NO energy in your life, would be to avoid drinking water. 10 glasses of water will give MASSES of energy so your choice.
Don’t avoid high fibre foods. Not only does high fibre in your diet help in the reduction of cholesterol, it also makes fats less likely to be absorbed in your body.
Don’t avoid your strength work. The more lean muscle you have, the more your body burns calories, even at rest. Your muscles will become stronger, your bones become more dense, and your tendons and ligaments also become stronger.
You can’t reach the standard you expect of yourself unless you adopt these strategies full stop so let’s use them.
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