Posted on

Thursday, 29th November

The run up to christmas is well and truly underway, and the big issue for me this week is how to get the best out of all the individuals i train in the smallest amount of time possible!!!

Most people are time-crunched these days, life is getting faster and faster, and when you throw the run up to christmas, you have a cocktail that can really stop you training, and at least stop your overall progress in its tracks!

I am used to this situation every single year and have been for years.

The solution? You have to think smart, and make every second of your workout count.

On your weights, if you do 3 sets of 8 reps for example on every exercise, that can come down to 1-2 sets. Do the first set normally, and then try the second set at your maximum capability. The normal 8 reps could easily become 12-15 if you really put a big effort in!!!

If you do your bodyweight exercises such as press ups, arm dips etc, and you usually do 3 lots of them, cut that down to just one lot. For example if you do 3 lots of 12 press ups, then try and aim for 20-25 press ups in one go.

If you go for a regular run, and say it usually lasts for 30 minutes on flat surfaces, then aim to cut that run down 12-15 minutes by either running a lot quicker, using lampposts for interval training (sprint for one post, rest the other, sprint the next post etc), or try incorporating steep hills, and turn your workout into a series of 10 sprints for 30 yards, and try 5 sprinting forwards and 5 backwards.

These are all examples of still getting a lot of quality in your workouts, still getting results and never giving up!!! Especially now its nearly december, where usually most good intentions go off the rails pretty quickly!

Time not to give up, and i challenge you to stay the course!!

Twitt
Posted on

Monday, 22nd October

Fat loss tips that will work for you
Stating the obvious with a few of these, but its always good to re-visit strategies that will help you look and feel your best!

Portion control

Eating larger portions will get you used to eating big and therefore make you put weight on!
Studies have shown that when people are given larger portions, even when they didn’t like that particular food, ate 33% more calories during that meal.

A simple way to judge is to use your fist as a guide for carb and protein sizes, and no limit on your vegetables.

Don’t ban your favourite treats completely
If you still eat your favourite foods in moderation, you will likely lose more fat in the long run and make your eating plan far more sustainable!

If you keep some of your favourite foods in there, then no food will be classed as “forbidden”’. When foods are classed as off limits, they are more likely to be binged on when you have them. The trick is to make suure the portions are much smaller than normal.

Don’t miss breakfast

Still the most important meal of the day, and if you eating a filling healthy meal to start the day, your chances of eating well for the rest of the day go dramatically up!

Your body needs energy first thing in the morning, it raises your metabolism straight away and you will have all day to burn those calories off. Eating well first thing in the morning stops you from over snacking in the morning and piling your plate up too high at lunch!

Study after study shows that people who eat breakfast lose more body fat than those who avoided it, and consumed less calories throughout the rest of the day because they were less likely to overeat.

Limit your food choices at each meal

Studies have shown that the more simple you keep your mealtime, the less likely you are to overeat.
The less food alternatives you have on each plate, the quicker you are likely to be satisfied and therefore eat less. The pleasure of eating is highest up to the third of fourth bite, then it slows down. The more foods on the plate, the more you prolong the sensory pleasure, which means you delay feeling full for longer, causing you to eat more.

Keeping it simple come food time makes perfect sense all round!
www.kerimckibbin.co.uk
Tel 07968 980808

Twitt
Posted on

Tuesday, 18th September

We talk all the time about making huge performance gains, and how you can enable yourself to reach impressive levels of fitness, but sometimes its all too easy to forget where we first started.

It is usually a nervous time when you first start exercising, and we all remember that particular period of our lives.

You may or not be surprised that there is an increasing number of individuals who start training who have blood pressure problems, heart disease, diabetes and bone/joint problems, i personally have seen this trend go up sharply over the last 17 years.

This shows that the starting point for everyone can be remarkably different.

So if you are just nervous about beginning to exercise, imagine how hard it is to start the health and fitness journey with a known disease?!!! Some people never overcome this mental hurdle of actually making a start, and this is a shame. I call it a shame because i have so many people who have started with various ailments, and have gone on to achieve some pretty special things.

If you think its impossible for someone in her fifties to do triathlons after high blood pressure worries when she first started, then think again!

If you think its impossible for someone classed as physically disabled to learn how to run for the first time, then guess again.

If you think its not just possible for someone with deep breathing problems to run a full marathon in 8 months, then you’re going to be wrong because with the right training, the right eating and right guidance, it can be done!!

So you can see that the so called “starting point” is very much different for everybody, and wherever you are right now, there is absolutely nothing that should put you off!!!

Twitt