mervyn king – Keri McKibbin Personal Training

March 7, 2013

Thursday, 7th March

There sometimes is confusion of what I say in terms of food recommendations, most people seem to get it but its worth me going through it again with a few basics, and giving you what some people have “thought” I meant. Its easy to make mistakes on foods, so im bring some clarity here so there’s no doubt!

When it comes to milk, I do mean skimmed milk and at worst semi-skimmed milk. I DO NOT mean full fat blue top milk as some have thought. This choice alone can make a big difference to your diet, fat gain/fat loss, general health so sort it out and you advance quickly.

When I say tea and coffee is fine, I mean up to 3 cups a day, I do not mean several which can make you more irritable, dehydrate you and make poor snack choices such as biscuits with tea etc.

When it comes to red meat, its got to be once a week maximum, and the butcher will not mind at all giving you the leanest cuts, with most of the cut taken out.

When I say alcohol is fine in moderation, I mean once a week. I don’t mean a couple of glasses every day, I don’t mean drinking hard liquor just to cut calories such as gin, vodka, whisky which can be highly toxic to your body when drunk in excess. Wine may be more calories, but it travels easier through your body and is far less toxic.

When I say sip water throughout the day, and aim to get at least 1.5 litres a day in, I do not mean just drink one small bottle a day, this is only 0.5 litres and if you are training, you will easily need more than 1.5 litres. Get in the habit of drinking water throughout the day, and definitely through your workouts, your performances and wellbeing depend on it!

Just a few here but many more to sort out tomorrow!!

November 14, 2012

Wednesday, 14th November

Not appreciating how far you have come is a surprising trait amongst many individuals I deal with.

This is the due to the negative kind of mental conditioning that weight loss clubs have given many of us in the past.

For example, if an individual who has been training for 4-6 months, and they are not a tiny person in terms of waist size, then I would consider 4-8 inches off their waist as a totally conservative estimate.
Some people achieve even more but I’m trying to offer you the least/bare minimum I see individuals achieving in this time frame.

So if during this time they training consistently, eat pretty well most of the time and don’t overdo it on alcohol, you would assume that most people would be happy with this kind of impressive progress?

The problem I often see with those who have gone to weight loss clubs for years is that they still rely on the scale as their true measure of progress, and this is where the negative thinking and problems start.

So if I give you an example of someone I have trained for one year, and has lost 12 inches off their waist, you would have to accept that this is a truly inspiring and wonderful achievement!!!

Then what would you say if that same individual was still a little bit unhappy because they had only lost “15-20 pounds off the scale”, and why wasn’t it 3 stone because she had come down 4 dress sizes and 10 per cent body fat after all, and she had lost 3-4 stone in the past!!!

This is an example of not accepting the scientific approach to weight/fat loss, despite the fact that the same individual was looking incredibly better right now than she had EVER LOOKED, and especially better now than when she lost 3 stone because she was now toned, had a lot more energy and her waist and hip size now allowed her to fit into clothes she had never been able to even think about wearing before.

Its time to throw out those negative images and heresay given to you by these dubious weight loss clubs, and use the latest science to get your fat loss plan correct. Don’t put up with false claims of these clubs, and weight loss plans that are according to every single study over the last few years, to not only put the weight back on, but another 5% on top!!!

The science is here, if I were you I would use it wisely and not waste a penny more of your money!!!

June 29, 2012

Friday, 29th June

The end of the week already and hopefully, you have have found it one of your most productive ones!

This summer so far has resulted in the lowest number of running sessions i have ever had-purely because of the weather!

This has made me much more inventive though, and by developing more and more programmes indoors to create fresh excitement and enthusiasm!

Anytime you create new programmes, you had better make sure that the new exercises had better work!!

There is a million gadgets and faddy exercise products on the market, and i have hopefully managed to navigate these choppy waters and come out the other side with some solid programmes that are guaranteed to bring some good results.

When measuring a good programme, i have to consider two very important factors.

The first will always be safety, if a programme doesn’t have caution at its heart, and the emphasis of proper form as its cornerstone, then the programme will fall flat on its face, because either injury to the exerciser or a lack of results will be certain to be the outcome!

The next vital element is intensity and “energy value” to the individual who is training.

If you have a scale of 1-10, 1 is sitting down and 10 is going absolutely flat out, then i tend to encourage people to work at least to a 7 or 8, and sometimes even a 9. This is a sensible and productive way to manage exercise programmes, where results are important but safety and long term development are always key considerations for me.

So you shouldn’t be put off by this weather one bit, you should open yourself up to new programmes, new ideas, and new ways of doing things full stop.

Time moves on and so does the way we exercise!

March 1, 2011

March 1st-start of the year for many!!

March 1^st is a big boost to all of us, January and February are traditionally the darkest months and when our motivation is lowest. It is usually quite high in early January after the new year resolutions, but by February, everything slips back into the status quo and a gloom seems to set over everyone.

March 1^st signifies new possibility with spring coming and everything seeming fresher.

So now that perhaps unrealistic expectations made on January 1^st are seemingly over, its time to get some real plans together and stop kidding yourself you can eat all those weight watchers biscuits and still stay lean, you really can’t.

The sooner you realise that most diet organisations have got their own greedy agendas for selling you their products and versions of food, then the quicker you progress, start eating good proper food and actually start saving some cash on all those empty promises.

From the weight watchers biscuits and ready meals, to the slimmers world green and red days, to the lighter life £75 a week you will need to spend buying all their shakes and snacks. Of course you’re going to lose some weight, sometimes a lot, but as the media has shown this week, most if not all of those examples they use have put all the weight on and usually 5% more on your body that you never had even in the first place.

Here’s a challenge for you this week, visit the supermarket and try to only go down the aisles that will help you out big time physically and in terms of health.

Go down the fruit and vegetables section, in fact spend most time here, and start learning how to cook again using good fresh ingredients and GET USED TO IT, its not a fad, ITS GOING TO WORK FULL STOP.

Also get some lean meats in there, chicken, turkey, lean beef and get some fish in too, mackerel, tuna, salmon etc, lets make this a staple of your diet.

Make sure there’s some good carbs in there too, wholegrain and wholewheat pasta, brown rice, jacket, new and sweet potatoes, porridge etc, if the quality is good, then you’re going to look and feel good so lets give it your best!!!