Home Archives 2012 April 18

Daily Archives: Apr 18, 2012

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Every year, millions of people worldwide go on a ‘diet’.  And as each
year passes, the rate of obesity in the western world continues to rises.
Coincidence?  I’d say so. The problem
these days is that like everything else in life, people want to see results
fast, and with as little mental and physical effort as possible.

Most people make short-term, instead of long-term changes, and if results don’t appear over night, they give
up. Ask yourself this question…If it took you years to get the body you’ve
currently GOT, what makes you think that getting the body you WANT will only
take a couple of weeks? People fall into the trap of thinking that they must
starve themselves for a few weeks to get the body they want, when in reality,
the only thing they need to do is follow a well structured diet and training
routine CONSISTANTLY, and adapt the diet/training accordingly as time passes.
Crash diets don’t work!

If getting the ‘cover model’ look only took a couple of weeks and only required a minimal amount of effort then
we would all be flaunting a chiselled six pack and bulging biceps, but the
reality is that the small percentage of the population with physiques that the
greater population strive to achieve give 100% COMMITMENT and 100% EFFORT, 100%
of the time. It is their lifestyle. They have made little sacrifices for huge
rewards. These rewards aren’t only physical to the eye, but they also show
internally by improved health, and mentally by better wellbeing. You shouldn’t
view a diet as a short- term thing, but as a lifestyle change for the better.

There will forever be new celebrity-fad diets/supplements promising to give you the body you’ve always
wanted, but until you realise that a healthy diet does not mean starving
yourself, or counting points, or eating only fruit, or spending hours doing
endless cardio, you will only set yourself up to fail.

Follow these few points CONSISTANTLY, and results WILL follow…


  1. Plan ahead – Plan your diet for the next
  2. Eat every 2-3
  3. Eat protein
    at every meal.
  4. Include
    ‘good’ fats in several meals (Not post workout)
  5. Limit sugar
    intake to first thing in the morning and post workout.
  6. Drink plenty
    of water (Aim for a minimum of 2 Litres)
  7. Help yourself
    avoid temptation – If it’s not in your diet, don’t buy it!
  8. Limit alcohol



  1. Plan your
    training for the next week/months, ensuring progression.
  2. Train with a
    partner if it helps with motivation.
  3. Record every
  4. Stretch
    before and after each workout.
  5. Keep workouts
    to under 60 minutes.
  6. Have at least
    two rest days a week.
  7. Don’t neglect



  1. Use the mirror to track progress, not the
  2. Set
    specific and achievable goals for the next week/month/3 months.
  3. Get
    enough sleep.
  4. Ask
    for help if you need it, just be careful of who you ask.
  5. Ignore
    negative people; they are only jealous of your dedication.
  6. Enjoy what you’re doing!




‘Be CONSISTENT with what you’re doing and have the PATIENCE
to allow what you’re doing to work.’


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With 2012 London Marathon taking place a matter of hours ago, I felt an article on prolonged aerobic exercise was necessary – and unfortunately
my tone won’t be as upbeat as the media’s. Before, let me debunk any
suggestions that I think the people who completed the London Marathon are not
anything other than heroic because they are. The level of fitness to complete
that, even at snail speed is mind blowing and we should all acknowledge that. My
beef is  not with these ultimate
athletes, my concern lies within the widespread mind-set that prolonged aerobic
exercises means your ‘fit’ which means you’re a ‘healthy’ person.

Indulge me for 10 minutes and let me expand on that last statement – My beef is  not with these ultimate athletes, my concern lies within the widespread mind-set that prolonged aerobic exercises means your ‘fit’ which means you’re a ‘healthy’

Whenever you read an article from some clueless writer at
your typical glossy magazine publication they will more often than not harp on
about aerobic exercise, as will your typical ‘’institutionalised’’ gym

First of all to say someone is ‘fit’ is complete and utter
cobblers – instead you should say somebody is ‘fit for purpose’ which means
their body composition, muscle capacity and cardiac capacity is suited to their
chosen discipline. You will find these same numpties slate the likes of world
strong men as ‘’not being fit’’ yet these athletes haul mammoth like poundages continuously
– your telling me that isn’t ‘’fit’’? Of course it is, at its best!

The point is, I do not think aerobic endurance should be the
yardstick to measure somebody’s health and fitness because that is not only disrespectful
to other athletes, it is purely inaccurate.

Prolonged aerobic exercise can be harmful for the following
reasons –

Studies have shown it can induce cardiac disease
as you age

It can cause Cortisol levels to go through the
roof, potentially causing weight/health issues

Joint and connective tissue health can suffer

Many people do not have the correct biomechanical
balance to perform prolonged aerobic endurance in a safe manner

Fast twitch fibre mass decreases, leading to
lower levels of strength within the muscle

With those alarming points outlined, I just want to reassure
you I do believe some cardio is very beneficial. What I don’t believe in is the
constant prescription of aerobic exercise week on week, month after month
unless you are specifically training for a sport of this nature which is not relevant
to the point of this article.

The Solution?

To those of you who want to enhance your overall health and
body composition I would recommend resistance training several times a week. Studies
have shown that overall health and wellbeing can be enhanced via this method with
optimised hormone balance, stronger joints and the ability to burn more
calories. Just because you are not running on a treadmill for 45 minutes does
mean using weights is not aerobically taxing because it is – VERY in fact when
you apply the correct training principles!


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Fat loss is generally the first item plucked off the menu
with my transformation clients. Whether they are male, female, young, old, a
novice or an experienced gym bunny the phrase ‘’fat loss’’ and ‘’ripped’’
normally feature under the ‘’goals’’ section of my questionnaire. With many
prejudices, myths and misconceptions floating around the media you could be
forgiven for thinking weight training is not necessary for fat loss, and that
prolonged aerobic exercise is the key to melting the fat away. Personally, I
blame the equally uninformed prats who never fail to whip up some glossy story
on why women should avoid weights and why standing on your tip toes for 47.34
seconds is the best way to burn fat – you get the picture, these BS stories you
read about are WRITTEN by pen pushers eager to manufacture a story. Ladies,
what I encourage you to do is to ERASE any kind of faddy crap you have read in
glossy mags which promise to make you drop a dress size in 21 days and the
likes of – even if it worked, and I will come back to that later on.

Today, I want to share with you exactly why I have all of my
clients using resistance training at least 3 times a week, and on occasions up
to 5 times even for my female clients.

Masculinity? Nothing To Worry About!

Guys like Arnie possess physiques which have the power to
make women flock by the dozen on beaches, and that is all because they pump
iron – which has led to the development of mountains of muscle! That means, for
a lady who desires a lean toned body they should avoid resistance training of a
similar nature. Hell NO, scrap that over crammed cardio log your gym instructor
gave you and hit the weights.

Ladies, did you know the average female body only has
between 5-10% the volume of testosterone in comparison to the male body? It is
testosterone which is largely responsible for the anabolic environment within a
man which allows for extreme levels of muscle to develop – and in some cases
the use of synthetic hormones. Therefore, unless you are using something you
shouldn’t be you are SAFE from developing Mr Olympia size muscles, trust me on
that one! Even men, with all of that testosterone racing around their body find
it a battle to add muscle mass.

Lean Mean Fat Burning Machine

OK, I accept the ‘’mean’’ doesn’t necessarily do you justice
but it sounded good!! When you use resistance training you will force a
positive adaptation within your body composition which means your lean muscle
tone will increase, whilst your body fat levels will decrease. How? Lean muscle
tone is highly metabolically active which means the more you have the more
calories your body will burn without any effort on your behalf.

Resistance training also leads to a much higher calorie
expenditure POST exercise in comparison to aerobic training which again will
lead to positive changes in your body composition.

Hormones play a huge role in body composition which goes
slightly beyond the scope of this article, however using resistance training
has a positive effect on your natural hormone levels in relation to this topic.
In contrast, prolonged aerobic exercise can have the opposite effect which
might explain why so many cardio lovers fail to achieve a body which represents
the many hours they have spent training for the last few years!

So Get On It Ladies!

As I previously mentioned, doing 3 resistance sessions a
week for around 45 minutes each will yield great results. Aim to follow a body
split where you target each muscle group once a week such as the following –

Workout 1 – chest/back

Workout 2 – Biceps/Triceps/Shoulders

Workout 3 – Legs & Abs

Top Tips To Optimising Fat Loss With Resistance Training

Keep rest
periods to 60 seconds between sets for the entire workout

Vary your
repetition ranges on a 3 week cycle

Take every
set to failure where you are using maximal effort

Don’t be
afraid to get sweaty!

Hopefully I have encouraged you to take the plunge. There is
not a SINGLE personal trainer I am friends with who doesn’t prescribe
resistance training as their main way of helping clients lose fat loss. Let me
rephrase that, a SINGLE personal trainer worth their salt. I am talking some of
the best and most expensive trainers in the world where they charge 10s of
thousands of pounds for advice – need I say anymore?