Archives
Categories
- Group Fitness (7)
- News (19)
- Training (10)
- Uncategorized (13)
Posts Tagged ‘fat loss’
SUMMER SLIMMER 2010 - Outdoor fat loss program starting this April
Tuesday, April 13th, 2010
- 8 x early morning 45 minute bootcamp style outdoor training sessions in picturesque locations in and around Weymouth, delivered by one of only three Functional Training Specialists in the whole of Europe
- Full training program to complete outside of ‘bootcamp’ sessions
- Full diet complete with recipe ideas and example meal plans
- Email and telephone support as and when you need it
Tags: andy sloan, bootcamp weymouth, fat loss, fat loss weymouth, outdoor fitness weymouth, Personal trainer weymouth, procision fitness
Posted in Group Fitness | No Comments »
Personal Trainer Weymouth: Fat Loss Mistakes Uncovered
Sunday, November 29th, 2009
It’s getting to that time of year again, where everyone is getting into Christmas mode and beginning to think about work parties, family gatherings and alike, and subsequently the thought of putting on that little black dress, or tight pair of jeans starts getting ever more worrying.
Most people’s work Christmas parties I’m guessing, are going to be happening within the next 3 weeks or so, which really doesn’t seem all that long a time to get down to size and feel confident to wear what you want to , and to be able to indulge a little, knowing that you’ve ‘earned the right’ to. Well what if I was to tell you that in just 2-3 weeks of not making the mistakes I’ve outlined for you below, you could be a clothes size smaller, and ready to slip into any outfit you so desire?
The following are the 7 deadly sins of fat loss that my Weymouth and Dorset personal training clients often come to me with during our initial free consultation, and we then seek to banish them for good, with great results! In fact, when all of these cardinal fat loss hindering mistakes are booted out, clients are dropping fat and weight faster and more effectively than they have ever managed before during any of the many fad diets and workout programs they have tried out in the past.
So have a read, see which ones you are making, and stop making them starting today. If you do, I’ll guarantee you’ll lose at least a couple of inches in time for the party ;-)
1. Eating refined carbohydrates
We all need carbohydrate in our diet, that’s fact. However, what we don’t need is the wrong form of carbohydrate. Eating carbs that have been refined, such as white pasta, bread, rice, sugar, sweets, cakes, biscuits and all that other nasty sweet stuff, is quite possibly the biggest fat loss mistake that people can make. Sugar, and sugary foods, are addictive to say the least. You eat it, you want more, you want more, you often eat that too! By eating these types of carbs, your body’s response is to hit back with a huge influx of insulin, which ends up making your body store fat. Not only that, but although your energy levels may initially be elevated, shortly after, you will end up on a downer and with reduced energy levels. The way forward is getting your carbs from fresh, natural sources, such as fruit and vegetables, which as well as giving you a much steadier supply of energy, will also fill you up with the vitamins necessary to ‘unlock’ the energy within your foods, as well as boosting immune function and improving your general health.
2. Eating processed foods
They’re convenient, their ‘tasty’ (debatable), they’re quick, they’re easy, they’re effortless………….they’re also so full of crap that every time you eat them you are literally filling your body with chemicals and empty calories, and inviting your body to store excess fat. By eating these types of foods, from canned tomatoes through to a full on microwavable curry, you’re voluntarily increasing your body fat and the level of toxins within your body, and decreasing your bodies ability to work as it’s supposed to. If you’re ‘trying’ to lose fat, but still eating packaged and processed foods (yes - even low fat, no fat, low salt, weight watchers, healthy living and all that), you are condemming yourself to failure. If you eat fresh, natural foods, you really can’t go wrong, so enough with the microwave, and get your steamer, oven and grill working, and start eating natural. You’ll be AMAZED at how much of a difference it makes just replacing everything packaged with fresh stuff.
3. Doing your 100 sit ups a day
Yes that’s right, many of my personal training clients, when asked, tell me that their fat loss attempts to date have involved doing plenty of sit ups every morning and every night. Well this is a very quick and simple mistake for me to discuss. Doing lots of sit ups will not get you a skinny, toned waist!!!!! If it could, then a third of the population would have great abs, not a BMI that categorises them as obese. The idea of doing loads of sit ups to nuke your belly fat is called spot reducing, which doesn’t, has never, and will never work to reduce body fat. It’s not possible to work one part of your body and burn only the fat from that area. It just doesn’t go like that. The body takes fat from where it wants to. All that doing excessive sit ups does generally, is give people a bad back and poor posture. If you want great abs, you need to be able to see them, so they key is to get rid of the fat that surrounds them (acting on the advice you are reading right now will help you!). You’re far better off doing full body training to reduce fat. The more muscles you work, the more calories you’ll burn. Fact.
4. Steady state cardio
Yes, this may well work for a while, and I’ve nothing against steady state cardio. After all, the sport of triathlon is pretty much all about this! However, if you’re training for fat loss, it’s not the weay to go. Many of my clients, as well as banging out sit ups by the hundred, also have previously spend an hour or so walking on a treadmill, cycling on a stationary bike, or plodding up and down on a stepper. Funny thing is, they all say it bores the hell out of them and they don’t get results after the first couple of weeks. So why continue doing it?! Cardio training for fat loss is all about hitting out the interval work. Through using interval training as opposed to steady state cardio, you will burn more ‘free’ calories throughout the day, due to the effect the interval work has on your metabolism (you can elevate it for up to around 24hrs aftre training!). So by putting in a 20-30 minute bout of interval work, you will burn plenty more calories than an hours steady workout, in half (or less) the time. Efficient, effective, and much more fun!
5. Lack of resistance training
I don’t want to burn fat not get big muscles. I don’t have time. I don’t like the gym. Just 3 of the primary reasons I hear for why people don’t do resistance training. The exclusion of resistance training one is the biggest mistake people make with their fitness programs. I’ll put it very simply for you though: If you want to lose fat, you need to build some muscle! Now ladies, it’s not to say that you need to get stacked, and get guns like Swartzenegger (in fact, you won’t be able to due to the hormonal differences with men and women), so don’t worry about that. The underlying fact however, is that muscles crave energy, and so the more muscle you have, the more energy they need to work, so the more calories they will burn. So, by building some lean mass (muscle) you will increae your metabolic rate, and burn more calories even when you sleep. As for using a gym, absolutely no need. Your body is the only equipment you need, and that’s a fact. Just as soon as I get some time, I’ll shoot a short workout video for you and stick it on here ;-). In terms of time, you don;t need much. 20 minutes, 3-5 times per week is whct I use with lots of my personal training clients here in Weymouth and Dorset, and the results are immense.
6. Not eating enough protein
This is related to the above. When I have looked at a clients food diary prior to our personal training commencing, the thing that ALWAYS sticks out is the lack of dietary protein. People only ever seem to eat it in their evening meal. Big mistake. Your body needs protein to rebuild your muscles bigger and stronger after work. By effectivle ystarving your body of this vital nutrient, you are reducing its ability to create the lean tissue necessary to boost your metabolism and increase your fat burning potential. Try to get some form of protein in with every meal, but be aware that there are complete (such as in meat, fish, eggs) and incomplete (such as in bread, pasta, pulses) proteins. Go for things like organic beef, fish, chicken, turkey, whole nuts, seeds and organic eggs as your protein sources.
7. No direction
This is without doubt, the biggest one. So many people (maybe even you) spend far too much time saying they are going to kick start their fat loss mission, but never get round to it, or go at it half assed. In my experience, the key to fat loss success (and success in general) is having a clear, determined and measurable goal, that is both achievable and challenging (check out my post here for help with seting goals http://www.procisionfitness.com/blog/2009/02/goal-setting-goal-getting/). If you have no direction, you won’t get anywhere. So know what it is you want to achieve, and actually be willing to go for it, pedal to the metal. None of this ‘I’ll start on Monday’ nonsense either, start today, start now, and start achieiving. If you truely want to be a size smaller so you can wear what you want to, and feel comfortable in it, then you will be willing to work for it. Remember, the journey of 1000 miles starts with a single step, so take the first step today by setting yourself a goal.
That’s it from me today. Hope you get something from this post, and don;t forget to leave a comment. Your feedback is always great.
If you want to find out about my GUARANTEED RESULTS fat loss program, get in touch when you’re ready
Until next time, good luck.
Tags: andy sloan, fat loss, fitness weymouth, personal trainer, personal trainer dorset, Personal trainer weymouth
Posted in Articles, Uncategorized | No Comments »
Need to shape up for sun, sea, sand and skimpy summerwear?!
Wednesday, June 17th, 2009
Lose 10-20lbs weight in just 4 weeks!
We have now passed midway point in June. The sun has been on and off for a while now, but when it’s been on, its been ON! If you’re like lot’s of people I’ve been chatting to, you have already been digging out your bikinis, swim shorts and skin bearing summer clothing, and asking yourself how on earth you are going to get back into them after staying in Christmas mode for the first half of 2009. Maybe you’ve been out shopping for summer clothing and it’s now hit home that there’s not long until the holidays, and with that, bearing lots of skin while sunbathing, and that you don’t have much time to get into shape.
Well it’s true, there’s not loads of time until the official summer, but luckily there IS TIME, so long as you know how to utilise it, and really go for it with 100% effort in terms of eating right and training right. Now I’m not talking about hours on a cross trainer, or loads of weights in the gym, combined with ’starving yourself thin’ or any radical diets you may have treid previously. What I am talking about is efficient training to get your body fit for flaunting. Training and eating well enough to get rid of the ‘does this make me look fat’ fear that so many people are plagued with at this time of year, and finally give you a body that functions well, looks fit, and is healthy, in addition to boosting your energy levels so you can really make the most of the summertime. Because after all, you want to ENJOY the holidays, rather than sepnd them worrying about how you look.
So here’s what I’m going to do for you. I’m going to give you some simple, easy to follow advice on improving your diet (simple advice that has helped my personal clients lose on average between 10-20lbs in 4 weeks). I’m also going to give you some workouts to do for 4 weeks, which require minimal equipment, and can be compelted in as little as 20 minutes a day, that will strip fat faster more efficiently than anything else you have tried. The best thing, you’re going to get it all for free, right now!
The Program
This program requires total commitment, which, if you are truly serious about getting your body ready for summer, should not be a problem. All you have to do is commit to following ALL the nutritional guidelines I give you, and perform one workout per day (these are detailed below) at least 5 days per week for 4 weeks. Can you do that? If the answer is ‘I don’t think I have time’….Rubbish. If you can’t find/make 20 minutes of spare time in a day then there really is no hope for you! Sorry, but that’s the truth. If you are commited to achieving the body you want ready for summer, you will find time. Best thing I can suggest, is schedule each 20 minute session into your diary on a weekly/monthly basis and stick to it, just as you would any other appointment!
Nutrition
To achieve the 10-20lbs weight loss within the 4 week period, you need to stick to these guidelines 100%, no excuses. Here they are:
- Go to your cupboards and get rid of all packaged/processed foods (if you don’t want to waste them, at least get them out of the hosue, so give them to a family member/friend to look after!). Why? Because additives/preservatives put into food are un-necessary in your diet, and as well as being linked to many illnesses, lead to increased fat storage and a reduction in the efficiency of your bodys internal systems.
- Cut ALL of the following from your diet, 100% - wheat, gluten and grains (e.g pasta, rice, flour), dairy, sugar, artificial sweeteners/packaged/processed foods, alcohol, caffeine.
- Eat only fresh, whole foods (preferably organic for best results), including beef, lamb, chicken, pheasant, beef, turkey, fish, eggs, all fruit and vegetables (as much as you like), all herbs and spices
- Eat smaller, balanced (meals containing proteins, carbs and fats) meals every 2-4 hours up to 6 meals per day.
- Drink plenty of water (filtered preferably). Depending on body size, anything between 2-4 litres per day should do the trick.
The Workouts
Perform 3 x resistance per week, and 2-3 x cardio per week, for 20 minutes per day minimum (for best results, perform workouts twice per day, either back to back, or one early and one later on). remain active on rest days by going walking/swimming, cycling etc. Alternate training each day, e.g. Monday resistance, tues cardio, weds resistance etc.
Resistance
Perform the following in a circuit, working for 40 seconds on each exercise, then resting for 20 seconds in between exercises (if this is too hard, do 30:30), working as hard as you can while maintaining perfect form. Once you have completed all exercises (6 minutes), rest for 1 minute and repeat 3-6 times. Perfom 3-5 minutes walking/cycling/jogging to warm up before circuit, then some stretching for each major muscle group worked at the end of the session, holding for 20-30s each.
- Bodyweight squat
- Push ups (kneeling if necessary)
- Bodyweight lunge
- Single leg anterior reach (stand on 1 leg, with tall posture, with one arm out in front. Slowly reach forwards, bending at hips and knees and touch an object approx 12-16 inches from the florr, then return to start)
- Dumbbell bent over rows (if no dumbbells, use household objects such as heavy bottles)
- Squat thrusts/single leg squat thrusts
Cardio
Choose 1-3 of the following activities each session: fast walking, jogging, cycling, swimming, skipping, cross training, stepping.
Perform 2-3 minutes hard effort on one activity, then rest for 30s-2 minutes, before repeating for the next activity (if only one appeals to you, perform all intervals using the one method). Continue this for 20-30 minutes, then follow with stretches for all major musles worked, holding each for 20-30s).
Ready to commit?
So that’s it. Sounds simple huh? That’s because it IS! Simple, yet highly effective and time efficient, and I’ve used similar (and in fact these particular wokouts) to great effect with many clients, achieving on average 10-20lbs weight loss within 4 weeks!
You have absolutely nothing to lose, so go for it, and I guarantee you will feel and look a whole lot better for it!
Note - if you have any medical problems that may be effected by exercise, make sure you consult your GP before undertaking nay exercise plan.
Feel free to email with any questions info@procisionfitness.com
To your success
Andy
Tags: fat loss, fitness dorset, fitness weymouth, personal training dorset, personal training weymouth
Posted in Training, Uncategorized | No Comments »
Archives
Categories
- Group Fitness (7)
- News (19)
- Training (10)
- Uncategorized (13)
All design and content copyright Procision Fitness
unless stated. All Rights Reserved.
Web Design by Weymouth Web Design