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, 15th February

We are hitting a weekend already and while all of us will look forward to it, the dangers for body fat gain are always the highest for the next three days.

Most people associate the weekend, Friday, Saturday and Sunday with eating basically anything they want, and more than their fair share of alcohol consumption.

If you do this for three days over the weekend, then NO MATTER WHAT and this is a certainty, you will not lose body fat and it doesn’t matter what you have in the week in terms of exercise or how well you have eaten!

If you take this as a rule, you will start eating and drinking a little smarter.

Make it one day, rather than three days. Make it one day a week you drink alcohol, and when you do drink, the very next morning before breakfast, try and get some sort of exercise session in that gets you a little hot and sweaty, and a bit out of puff, in other words put some effort in!

No need to overdo it, but always try and exercise with purpose rather than going through the motions.

If you’re having your treats, and most people at some time DO during the weekend, try and make them less full of saturated fat and less full of sugar!

If you’re having indian food, try and select the dry dishes, rather than the ones smothered with cream and sauce. Select boiled rice rather than fried. This will help you a lot.

Chinese food is usually fried but you can select boiled versions like the indian examples I gave.

When you have fast food, you don’t need chips on top of it too! You don’t need the 1000 calorie milk shakes, you don’t need all the extra trimmings on ANY fast food.

Try making pizza yourself, have far less cheese, put on healthy tomatoes and vegetables, have a healthier thin base.

There’s a million ways to get your treats down in all those harmful fats, and dangerous sugars that if taken for long enough, will sure make you diabetic.

Making the right choices have never been more important!

Twitt
Posted on

Thursday, 14th February

Vaentines day and a big day for some, but the person you should be looking after the most (in a HEALTH RELATED way) is yourself!

If you look after your health, you instantly become more attractive to others and here’s why.

If you exercise regularly, then you ought to now have much more energy than when you didn’t train. This helps you to do MORE things in the day, accomplish more AND HELP OTHERS who are the most important people in your life.

If you eat well, you will be helping that energy booting process along tenfold!! If your diet if full of natural foods, then you will be more alert, ready to take any challenge on during the day, and helping yourself recover from exerting yourself all day, again making you more energetic and more ready to help others. You will be less likely to fall ill, and when you are healthy you will be considered the one that peopl can depend on, because of your seemingly endless energy.

If you drink more water, you know you will perform better and be on the top of your game. People will also find you a lot more attractive because your skin is likely to be a lot better, you will have a certain healthy glow about you, and in general if you are well hydrated, then you are very likely not to suffer from mood swings, which is VERY ATTRACTIVE!!!

If you follow these simple things every day, then you are already likely to be fit and therefore far more attractive than if you were some kind of “couch potato” who eats junk all day, and drinks too much alcohol, this is pretty much a CERTAINTY!!!

Spending all the money on flowers and chocolates wont get you that far today, compared to all that effort you have put into looking after yourself which is the best way to attract others on all sorts of levels!!

Twitt
Posted on

Wednesday, 13th February

If you feel a bit run over by the weather lately, then my advice is to strike back and do the very opposite of what you are feeling!

There has been a vicious wind this week, along with a fair amount of sleet and heavy rain, while at the same time remaining brutally cold.

The natural reaction to all of this is to stay curled up on the settee, feel sorr for yourself and spoil yourself with tea and biscuits, which seems to go on and on, until the spring comes!!

Here’s the bad news-carry on like that and you have a serious problem!! You are very likely to end up like the michelin man by easter, and feel like you need an oxygen mask just to walk up the road!!

The very thing you need to do is to get out in the fresh air, don’t worry about the wet and cold (you’re going to shower after the workout anyway!!), and train like you normally do. Get some gloves on to save your hands from freezing and you’re all set.

I have done numerous outside workouts this week with numerous variations of running, strength, speed and endurance workouts. Everyone has said without fail, that although the first 5 minutes in the rain or sleet was not pleasant, that the workout soon got more fun and everyone felt enormous satisfaction when the workout was done.

The other thing was that they felt their body temperature rise and keep steady for the rest of the day. They found that actually “being out” meant that for the rest of the day, there was NO shivering for the rest of the day, NO laying down on the settee, they got far more work done the rest of the day and generally the experience was highly positive.

The main point here is to use this weather to your advantage, show your strength of character and take your determination and guts to a brand new level!!

Twitt
Posted on

Thursday, 7th February

Thinking about your programme in a healthy way is not only important, it will unburden you of unnecessary pressure.

If you just look around you, how many of your friends, work colleagues, family, people you sort of know etc are trying different ways to lose weight/get into shape?

Most of you can probably list 5 ways that people use or have used to lose weight. Most of them will be classed as unsuccessful or not sustainable.

This will often be classed as a waste of time and money.

Then there are all sorts of so called celebrities that people want to look like. This will involve using unhealthy methods to get there such as starving yourself, using a liquid shake diet, and generally putting a “particular look” much further ahead than one’s health!

If you use short term and often dangerous thinking to get into shape, then you need to re-think that strategy right now, and change it right now. Use HEALTH as your number one goal, and the rest of the way you WANT to look will happen in its own natural way.

How can you go wrong if you mostly eat good natural food every day?

How can you go wrong if you drink 1.5-2 litres of water a day, and drink alcohol just once a week?

How can you go wrong if you exercise a minimum of 3 times a week, and improve on a regular basis, however small?

These changes will lead to your clothes feeling better, you will have far more energy in your life, AND YOUR HEALTH will be in terrific shape!!!

Forget all the faddy things you often read in the papers and magazines, they are trying to sensationalise your most important subject-your health!!! If you’re sensible and use your common sense, you will always remain on the right track and achieve the big results you always wanted!!!

Twitt