Walk around most commercial gyms in the U.K. today
and what you see is a lot of people putting in the effort
in on resistance machines, free weights, functional equipment,
cardio and the like
But not having much direction as to how any of this stuff is
going to help them lose weight, tone up and get fitter.
Not to mention improve joint health, overall strength and overall
But besides that, many of you drop out of the gym mainly because you’re
not seeing the one thing you’re there for RESULTS.
it’s hard enough not being happy with your body and NOT losing weight
to also not know what to do in the gym too.
But once again, i’m here and i’ve got your back (as always)
So today i am going to share with you the FIVE THINGS that every
exercise program that you do at the gym should include if you’re
going to the gym anywhere between one and four times per week;
and no, it’s not step aerobics 😉
1. A Push Movement (Horizontal or Vertical)
Here we’re talking chest press, shoulder press, press ups,
2. A Pull Movement (Horiztonal or Vertical)
Here we are talking rows, pulldowns, upright rows, single
3. A Hip Dominant Movement
Here we are thinking deadlifts, glute ham raises, hip bridges.
4. A Knee Dominant Movement.
Here we are thinking squats, leg press and split squats.
5. A Carry, A Brace Or A Conditioning Movement.
Here we are thinking farmers walks, a plank or a sled push
So this may look like this.
A. Seated Rows.
B. Split Squats
C. Chest Press
D. Trap Bar Deadlift
F. Conditioning Rounds
Now again, this is a nice little intro as to what should be included
in your exercise programs and we can always progress this workout
into more advanced routines like super sets, tri sets and giant sets
as we get more confident and see more changes to our bodies.
If we manage to include all of these in our workouts then we’re
more likely to have better posture, lose fat faster and look better
AND, we’re less likely to walk around the gym wondering what the hell
we should be doing to have an effective workout that produces better
Oh, and we’re more likely to stay in shape.
(which means more energy, more attractiveness and usually a better love
life 😉 )
Try changing up your gym program a little, include these and let me know how you get on!
It is the age old question that every person
has on their mind when they’re trying to lose weight
to which has followed a HUGE surge in popular diets
all claiming to have the miracle cure to your body
Hey, the hunter gatherers didn’t eat carbs you know,
they hunted like real men!
and everyone knows that fat, well makes you fat.
The clue’s in the name dumbass!
and here is the interesting thing, the guys in the labs coats have
shown in numerous studies that both low carb and low fat diets work
just as well as each other as long as total CALORIES are lower.
All this time you’ve been zero carb and zero fat and no one told you, you didn’t
Pass me a freaking bagel and a slice of cheesecake!
before you do amigo, because here is the clincher…
Whilst we don’t have to follow a low carb or low fat diet in the way you’ve been told,
We do have to eat less of BOTH OF THEM in order to the muffin from your top
and the thunder from your thighs
Why? because as a general rule of thumb we eat TOO MANY of both which
leads to us eating more calories than we thought we were and impairing
our bodies ability to break down FAT.
Too many carbs = impaired fat oxidation (breakdown of fat)
Too many fats = impaired fat oxidation (breakdown of fat)
Too many calories = impaired fat oxidation (breakdown of fat)
Meaning we get FATTER as a result.
My solution to helping our clients (and you) lose fat and tone up
is one that’s so simple it can fit with most peoples lifestyles;
we keep both fats and carbs in our clients diets, but give them
clear and concise guidelines for HOW MUCH of each that they’ll eat
depending on THEIR body, activity levels, job type and body fat.
Like typically, a portion size for carbs may be a fist sized amount
and a portion size for fats would be a tablespoon.
But BOTH should be included in your diet for fat loss, not avoided completely.
Does that sound simpler and easier to follow?
Now go and find what works for you!
Let’s be honest,
Not being able to eat your favourite foods sucks (i hate that word but it seems appropriate here)
and eventually you’re going to end up face down in a tub of Ben and Jerrys, watching re runs of Bridget Jones Diary.
So what can you do instead?
Take a look at this vid below….
It’s been said.
and it is (partially) true.
Exercise is pointless if your overall goal is to lose weight and body fat
and i’m afraid to say that no matter how many Zumba classes you do per week, HIIT classes and weightlifting sessions you’ll STILL notice that you weigh the same come the weeks end if your food intake matches what you’re expending.
Ain’t that a kick in the crotch?
And here is another,
For some people, it seems NO MATTER what type of exercise they do, they still struggle to shift weight and lose fat
Now, for the purpose of the this article i am going to assume that you the reader are at the lower end of the spectrum in terms of the number of calories you actually burn from exercise.
Because we’re not athletes, right?
So here is the reality about those gym sessions
<<< yes, it really is THAT low
(whereas trained individuals or athletes would potentially burn more calories per minute)
and whilst we could compare individual exercises such as an intense weights session vs a low impact cardio session, for the rest of this article lets say that we fall into the spectrum of between 5 – 10 calories per minute.
But, as fat loss researcher, Lyle Mcdonald points out, it takes more like 3800kcal to be either ‘burned via exercise / movement’ or to be restricted from the diet in order to lose just but for now 1lb of fat.
That’s a hell of a lot of exercise!
Say you go to the gym three times per week for an hour to lift weights, do a class or some cardio
you could probably safely say that come the end of the week from the exercise you’ve burnt anywhere
between 600 – 1800kcal depending on the time you ACTUALLY SPEND EXERCISING
If you take your phone and spend a lot of your gym time flicking through facebook or checking work emails you can assume that you’ll end your workout at the lower end of the calorie burn per minute.
and the speed of which you’re making significant improvements in your body is going to be slow at best.
So if you really are burning so few calories from exercise, there has to be more at
You know that you have to eat less to lose fat, right?
Well, there is a little more to it than that.
The whole reason you go to the gym is to MOBILISE FAT, right?
and if we manage to do this properly, it means that we’re creating a calorie deficit in our diet (i.e. eating less) and via exercise
it would lead to a change in our body shape and levels of fatness quicker than if….
So you have to know what you need to be eating in order to create that calorie deficit that’s going to facilitate the change in your body.
Plus it’s easier to eat 500kcal less per day than it is to spend the hours per needed from exercise to achieve the same outcome.
Food intakes and calorie consumption will literally make or break your results even if you are consistently going to the gym and working hard.
It’s just not as effective at controlling calories as much as you tightening the proverbial belt on what goes into your mouth!
( Hey, we’ve all got fast cake hands if we’re left to our own devices )
And maybe the type of exercise you’re doing right now maybe isn’t as effective either if you’re not lifting weights and performing specific cardio routines alongside your lifting days.
And more importantly,
and that’s ok.
Give yourself the time needed to achieve amazing results.
Yours in Health,
Is a question that over the years i’ve been asked a LOT as you’d imagine.
Because i’ve found and many other have too, that certain programs work better for certain types of body shapes, body fat levels and current training experience.
So if you’re looking for hard and fast rules as to which program i’d have you follow, it would be this;
If you’re over 20% body fat and just seem to store fat on your legs, abdomen, butt and arms
then a wholebody approach to fat loss is going to be best and bring you the most bang for
(You could follow a split training routine too, but would have to ensure more cardiovascular work is included too alongside a calorie deficit)
If you’re under 20% and need more fine tuning than an overhaul then a split training style
will be the best for you to shape up further.
This type of approach would allow you to stimulate muscle groups more frequently and could be completed in a way that would challenge the energy systems too which would improve cardiovascular conditioning alongside improving muscle strength and ‘tone’.
Not to mention the ‘metabolic’ elements of peripheral heart action supersets, tri sets and giant sets would create a larger calorie expenditure than say a direct arms session, this could potentially help lose body fat faster whilst concurrently gaining fitness.
As your body fat is lower and it’s highly likely that you fall into more of ‘experienced’ gym goer category, split training would be a better option as it would allow you to increase the volume of work performed by specific muscle groups and potentially gain more muscle tissue if that were your goal.
This style of training does require more commitment as if you’re following a split and happen to miss a session, you would need to play catch up in order to ensure that you don’t created an imbalanced approach to physical development but most definitely is effective if you’re looking to progress on from a more ‘general’ approach to training.
So what will produce the fastest results for you completely DEPENDS on your starting body fat, health and condition.
Here’s an example of a wholebody superset;
|Exercise||Sets||Rest||Tempo||Session 1||Session 2||Session 3||Session 4|
|A1. Machine Chest Press||4x||60s||4010|
|A2. Leg Curls||4x||3110|
Could you superset the two exercises?
|Exercise||Sets||Tempo||Session 1||Session 2||Session 3||Session 4|
|A. Incline Barbell Press||4x||3010|
|B1. High To Low Cable Flies||3x||3110|
|B2. DB Flat Press||3x||3110|
Could you implement this portion of a Chest workout?
|A. Lying Leg Curls||3x||3010|
|B. Split Squats||3x||4010|
|C. Leg Press (Drop Set)||4x||3110|
|D. 1.5 Hack Squats||4x||2010|
|E. Leg Extensions (last set fail)||3x||3011|
How about this lower workout?
Different body shapes, experience and ability will always dictate where you start and which exercise program and nutritional plan you would follow.
The trick is to know where you need to start and hopefully this article will have pointed you in the right direction toward the results you really want!
Yours in Health,
There are so many different exercise options available to us these days, so it’s no wonder you don’t know where to begin or what is going to work BEST for producing the type of results that you want.
So what you end up doing is either going on the treadmill for half an hour, doing some half assed exercise on equipment you’ve not even been shown to use properly
Or worse, you end up just not going to the gym
So today i’m going to make a case for you using weight training as your major form of exercise.
And i’ll tell you why;
Who doesn’t like being able to do daily tasks with ease and lift things you didn’t think you could?
Weight training allows us to strengthen muscle fibres and create new muscle tissue as you become more accustomed to regular weight training.
Oh and it means you can carry more shopping bags 😉
Oh….You don’t want to look like Arnold Schwarzenegger from lifting weights?
Believe me, it’s not gonna happen, so you don’t need to worry about that,
Lifting weights a few times per week as part of a structured weight training plan will help you add lean muscle tissue, develop shape
and definition to the areas you currently want to change and give you the tone you’re looking for.
Lifting weights and other weight bearing exercise has been shown to increase or maintain bone density and reduce the risk of osteoporosis therefore reducing the risk of related fractures.
Bigger Compound (Multi Joint) exercises such as squats and bench press can be especially beneficial and weight training even helps strengthen connective tissue too, reducing your risk of injury.
We’ve all been there, plodding away on the treadmill checking the clock what seems like every 10 minutes but its only budged
It can be tedious right?
Well…. with weight training that isn’t the case, each session can be varied as the exercises you can do are virtually endless and i’m yet to find someone who find getting stronger, sexier and more toned boring.
If there was ever an assassin to your health and waistline, it’s definitely stress!
Our lives today are hectic, that’s for sure.
We all have stress and we’d all like to reduce it, especially given that the impact of stress hormones being chronically elevated and associated physiological changes are becoming more and more well documented.
Exercise is a stressor too if we do too much of it.
But it can also help us control stress if we find that sweet spot of just the right amount.
Exercise helps our brains release endorphins which are the “feel good” chemicals we produce.
So not only does it feel good releasing stress on the weights during the session, but you will walk away from the gym feeling happier and relaxed knowing you’ve done something more beneficial that grabbing a chocolate bar to deal with stress.
In today’s world a lot of us are working jobs which mean typically we’re hunched over or in poor postural positions. Whether we are sat at a desk all day, driving all day or working on a building site the likelihood is our postures not great!
And could be causing niggling pain and injury.
What lifting weights in a structured manner allows us to do is strengthen weakened muscles and improve flexibility in muscles that have become tight over time.
So not only will you stand tall but you’ll be in less pain and more functional too!
As I mentioned earlier you will add lean muscle tissue by sticking to a structured training plan.
This is important because adding lean muscle tissue allows us to house more ‘energy factories’ called mitochondria which is where we burn fuel. Part of this fuel CAN be fat that we’ve broken down from your fat stores.
Pretty cool, huh?
Research has shown us that lifting weights also improves another type of muscle.
Cardiac muscle aka your heart.
Lifting weights has been shown to help decrease blood pressure scores and make the heart more of an efficient muscle. Cardiovascular training can also help us do this further when combined with lifting tin!
Whether you aim to be physically stronger on the football pitch,
run a faster time in your next race or hit your driver further,
weight training can help improve performance across the board by improving structural balance and strength and reducing your body fat percentage.
Probably an unknown side effect to lifting weights is it’s ability to help improve self confidence and esteem.
As you see the improvements you’re making by lifting more weight, completing more reps, getting a more toned tush, typically how you view yourself starts to change and your confidence starts to rise.
Suddenly you see yourself and hold yourself differently.
So there you have it,
Lifting weights is more than just deadlifts and bicep curls,
And can have a HUGE impact on your life as your start to benefit from lifting regularly.
So PLEASE include weight training in your gym routine, everybody should be doing it if they want results
Yours in Health
Today I wanted to bring you a blog article as to why you’re REALLY not seeing the results that you want to see with your body and it’s not because you don’t WANT to see improvements.
Or that you’re not doing enough Zumba or eating enough superfood salads 😉
When we’re talking about achieving kick ass transformations or even if we’re at the start of our journey, the ONE THING that is isn’t going to help us get into awesome shape is having a goal.
What? Having a goal is a bad thing?
Well, maybe it is my friend.
Cos, here is the thing;
I’ll have you consider that goals are surrounded in ambiguity and really have NO IMPACT on whether you’re actually on track to see the changes that you want.
So statements like
They’re all missing one thing; something you can measure.
There is nothing that is measurable about a ‘goal’ or a statement.
Which means you’ve no chance of hitting the bullseye of achieving the dream results you’ve got.
Targets allow us to measure and set deadlines.
And deadlines allow us to assess whether we’re on track to achieve our targets.
So what happens next is that instead of hoping and wishing that you’ll lose weight, tone up or drop a dress plan, we’re actually PLANNING ON IT HAPPENING.
One thing that I like to do with my own personal clients to ensure their success and ‘goals’ become a reality is to have them follow a target set for their body transformation
Where we can set targets that need to be hit at 30 days and 60 days in order for the outcome goal to become a reality by the 90 day mark and so on.
Say for example that your goal is to fit comfortably into a size 14 but you’re currently a size 18, what targets might you need to hit to make that goal a reality? and is it realistic?
Maybe, maybe not
But for arguments sake, lets look at it here;
Now obviously we’ll be measuring inches, body fat, taking photos, setting food diaries and have a structured exercise program within the system but now we have CLARITY on what the goal is and FOCUS to execute giving us a better chance of success.
And we’re simply going to take a huge target and break it down in manageable small chunks that you can cope with and not get overwhelmed by.
By each 30 day target it simply becomes a case of asking…
have you done the work – YES or NO
and if you have, those results will follow that’s for sure.
Yours in Health,