Resting metabolic rate (also called RMR) is the rate at which your body burns energy when it is at complete rest. Have you ever seen the biggest loser reunion?. Neither have I ..let me try to shake up your perception to successful weight loss, below are three major elements of the health & fitness triangle. .♻️Workout. ♻️ Rest & recovery. ♻️ Nutrition. When your keeping in mind all three of above, then you can expect to be getting somewhere near your fitness goals, if you haven't then "Losing weight" often means you find it again. There is another significant factor that comes into play & its often forgotten..it’s your unique Metabolism, and this can & does change throughout your life. You may probably be aware of the case of the contestants of "The Biggest Loser" the famous weight loss TV show which got people to lose hundreds of pounds in just a matter of months. Nearly all contestants gained back the weight they lost and some even weigh more now. Why did they gain the weight again after so much hard work?..how could this happen?. Answer: The contestant's Metabolism slowed right down to dangerous levels. So these quick fix “Getting rid of weight" reality shows are not such a healthy optio Reality …not really let's look at it this way, you quit your job because it’s 90 days on a ranch away from your family and friends, you workout 3-4 hours every day with a personal trainer, ( caa-ching!!£$) what average person can do that?. You got to think of the long term, not the short term, the promise of 6 minute Abs or "Wile E. Coyote" Acme® quick-fix products is inevitably going to backfire.
This frightening but amazing development led scientists to look into the underlying cause behind the contestants' aggressive tendency to re-gain weight. The problem was inevitably related to the contestants' metabolism. After months of extreme dieting and exercise, their metabolic rate slowed down dramatically, and so did the number of calories their bodies burned. My health tip to you if your overweight, get a six months to a full year Health plan in place, make it a S.M.A.R.T goal. take a good look at your lifestyle, without beating yourself up, what's empowering you that you can use as a springboard?. Think about getting a Personal trainer for the first three months of that plan, break down that goal into quarterly targets. Take your body fat measurements every two weeks, in @VirginActive we have a Boditrax scanner, I’ll post my results for this year later this week for you to see. Hope you enjoyed the post & my insight, want some more? please Comment, tag & share the love..S.A "Work on those shoulders with a more powerful compound exercise". A lot of guys get on a Smith machine load up the bar and do shrugs or get heavy DB's & blast it out for a few reps. The great thing about Olympic lifting is that it teaches you to really understand the whole body & generate awesome power so breaking down either a "power clean" to a "hang clean" without squatting down really puts emphasis on.. •Upper trapezius /• Rhomboids / •Extension through the hips helps work the glutes / •Stabilising the core muscles whilst you keep your back flat / •Grip strength is greatly improved / • Cardio is a bonus. It's always good to mix up your routine anyway, so have a go & see how you get on. Found this article useful? ... please feel free to "like/ share" & tick the box to post your comments to Facebook because they are so much appreciated ..😇
Get offline & get out & about, getting to the gym enjoying a class hitting the weights you interact & meet people. The goal-setting/goal-accomplishing cycle is a learned trait. From a very early age, Most winners start to reinforce this idea that if they set their mind to something and tirelessly work towards its accomplishment, the outcome will be positive, you gain good life experience either way. Like the blog? check out the S.M.A.R.T goals section for more and just remember be yourself, but the best version, Keeping in mind .. "He who has health has hope, and he who has hope has everything".~ Arabian Proverb.
Some things you need to consider if you're getting to a plateau in your training and your not quite breaking through with those fitness goals Change it up! Tempo : time under tension how fast or slow you go. Range of motion: Full & partial repetitions ( see Matrix section) Position: Open chain or closed chain exercise ( go to videos) Weight: ...What % of your maximum lift are you working at & why? You got to change your mindset & stop looking for a quick fix, you won’t find it online, my suggestion going forward, is to just get out & about, It can be a pain in the ass to get down to the gym but the interaction is real, the sweat tears the laughter the noise the hustle & bustle, the smells you cant avoid, the chatter in the locker room, the people that you aspire to.. some of us don’t get butterflies with our emotions…we get the whole Zoo!..that’s real. If you thought this post was helpful please click the like button "comment" with constructive input (is always welcome) & “share" the training information with friends, Remember
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Struggling to find that perfect gift for the man in your life? Are you a guy wanting a device that will finally give you the results you’ve been looking for and deliver good times while using it? I got sent this today! Don't knock it as it may be the next big thing! Bet you'll get one he'll of a forearm workout. |
Of course it's April fools today but the fitness Industry is full of gadgets & gizmos promising you a quick fix but remember think of the long term not the short term "Wile E. Coyote" Acme ® quick fix... because he never caught that bloody road runner did he?.
If you want a more structured approach to your training check out my blogs section on "smart goals"
If you want a more structured approach to your training check out my blogs section on "smart goals"
"20 min Abs, 20min calves, 20min butt, 20min f*cking anything is a pile of bulllsh*t.
If you see someone with great abs, great calves or great whatever, they didn't do that sh*t in 20mins! & if they say they did, they are a f*cking liar.
Trust me on that" ~ CT Fletcher.
Here's a fit tip, don't make your goals vague, they have to excite your imagination - make it a power goal, just simply assess what effect your goal has on you, it's a dream that drives you, empowers you, for motivation comes from looking at the things you want and realising what it takes to get it" . |
Sometimes you just get into a rut, so some things you need to consider if you're getting to a plateau in your training and your not quite breaking through with those fitness goals
Change it up!
Tempo : time under tension how fast or slow you go.
Range of motion: Full & partial repetitions ( see Matrix section)
Position: Open chain or closed chain exercise ( go to videos)
Weight: ...What % of your maximum lift are you working at & why?
Get a partner /gym buddy as well if you hav'nt got one, you got to change your mindset & stop looking for a quick fix, you won’t find it online either, my suggestion going forward, is to just get out & about, It can be (at times) a pain in the ass to get down to the gym but the interaction is real, the sweat tears the laughter the noise the hustle & bustle, the smells you cant avoid, the chatter in the locker room, the people that you aspire to.. some of us don’t get butterflies with our emotions…we get the whole Zoo!..that’s real, use that to empower you!.
Injury prevention listen up : You got to keep an eye out on your body, most City folk (who are generally desk bound for 8hrs+) make the mistake of coming into the gym working their ars* off (great!) but have not admitted or realised they are unconditioned to do 3-4 days in a row for several weeks on end.
“Bad nutrition & drinking habits" die hard & its usually these two culprits that cause your body to say "fcunkig Billairnt!" I need a vacation..& so you get injured or sore to the point you don't want to go any more.
Build up to it gradually It's good to have a time frame around your goals so why not go one step further & make it a "S.M.A.R.T goal" Specific. Measurable. Achievable. Realistic & Time based.
Makes sure that you look at the whole picture & break down all the elements of what you do & achieve along the journey so that you don't filter & magnify any negatives as a totality of all your hard work that you've done.
Change it up!
Tempo : time under tension how fast or slow you go.
Range of motion: Full & partial repetitions ( see Matrix section)
Position: Open chain or closed chain exercise ( go to videos)
Weight: ...What % of your maximum lift are you working at & why?
Get a partner /gym buddy as well if you hav'nt got one, you got to change your mindset & stop looking for a quick fix, you won’t find it online either, my suggestion going forward, is to just get out & about, It can be (at times) a pain in the ass to get down to the gym but the interaction is real, the sweat tears the laughter the noise the hustle & bustle, the smells you cant avoid, the chatter in the locker room, the people that you aspire to.. some of us don’t get butterflies with our emotions…we get the whole Zoo!..that’s real, use that to empower you!.
Injury prevention listen up : You got to keep an eye out on your body, most City folk (who are generally desk bound for 8hrs+) make the mistake of coming into the gym working their ars* off (great!) but have not admitted or realised they are unconditioned to do 3-4 days in a row for several weeks on end.
“Bad nutrition & drinking habits" die hard & its usually these two culprits that cause your body to say "fcunkig Billairnt!" I need a vacation..& so you get injured or sore to the point you don't want to go any more.
Build up to it gradually It's good to have a time frame around your goals so why not go one step further & make it a "S.M.A.R.T goal" Specific. Measurable. Achievable. Realistic & Time based.
Makes sure that you look at the whole picture & break down all the elements of what you do & achieve along the journey so that you don't filter & magnify any negatives as a totality of all your hard work that you've done.
Like the blogs? sign up at the top of the page to receive our newsletter.
Few apps have created the buzz of Instagram. |
Like the blog? check out the S.M.A.R.T goals section for more and just remember be yourself, but the best version, Keeping in mind .. "He who has health has hope, and he who has hope has everything".~ Arabian Proverb.
Don't be afraid to eat a balanced meal, you got to get to grips with the difference between what your mind wants/ craves for & what your body actually needs & be totally honest with yourself.
What you put in is what you get out.
A liquid lunch in the pub is just not the way forward, desert every day of the week is asking for trouble, smoking is like suicide in instalments.
Enjoy your food but eat sensibly, put some colour on your plate & mix it up. be it at home or on the go in the city at work.
Ask yourself what you want with your fitness goals & the impact on the type of foods you're about to eat will do for you.
Keep track of what you are eating by starting a small journal or just keep tabs on what you eat with your smart phone dairy starting 3 times a week, do this for a short period, see how you feel & what you can change to bettter suit you getting to your fitness goals.
What you put in is what you get out.
A liquid lunch in the pub is just not the way forward, desert every day of the week is asking for trouble, smoking is like suicide in instalments.
Enjoy your food but eat sensibly, put some colour on your plate & mix it up. be it at home or on the go in the city at work.
Ask yourself what you want with your fitness goals & the impact on the type of foods you're about to eat will do for you.
Keep track of what you are eating by starting a small journal or just keep tabs on what you eat with your smart phone dairy starting 3 times a week, do this for a short period, see how you feel & what you can change to bettter suit you getting to your fitness goals.
Found the post useful? need some tweaks with your diet?, I can put you in a more healthier position by offering you a Charles Poliquin BioSignature session,click on the link to find out more.
So what are you thinking of doing today? what sort of activity gets you going? makes you think a little & pumps you up before you even start?.
Question is what's in your locker? ~Today we can see an assortment of training shoes... (from top to bottom)
You can cycle /or do a spin class. - Pearl Izumi cycle shoes
You can go for 5 or 10k run - Asics Gel Kayano
Hit the weights by squatting /power cleans -Adidas Adistar Olympic lifting shoes.
Or put those Nike ACG boots on & go for a good hike.
Get organised come prepared to work out hard & make it happen, when you invest in equipment like this your making a firm commitment, so get your money's worth & make your fitness goals happen!.
Sorry but ....."Christian Louboutin" do not count.
Question is what's in your locker? ~Today we can see an assortment of training shoes... (from top to bottom)
You can cycle /or do a spin class. - Pearl Izumi cycle shoes
You can go for 5 or 10k run - Asics Gel Kayano
Hit the weights by squatting /power cleans -Adidas Adistar Olympic lifting shoes.
Or put those Nike ACG boots on & go for a good hike.
Get organised come prepared to work out hard & make it happen, when you invest in equipment like this your making a firm commitment, so get your money's worth & make your fitness goals happen!.
Sorry but ....."Christian Louboutin" do not count.
Like the blogs? sign up at the top of the page to receive our newsletter
“The biggest challenge you have is to challenge your own self-doubt and your laziness. It is your self-doubt and your laziness that define and limit who you are. If you want to change what you are you must take on your self-doubt and your laziness” .
The only thing we have in this world that is equal is time, how we use it is really the key to our own success, would you agree?
In health and fitness there are no quick fixes, it's a lifestyle change that takes the long road and it's a journey to be enjoyed.
Working out at home?..its more like preparation at home, putting in the 20-30mins here or there, several times a week can really lay down a solid foundation and get you the improvements you want, as flexibility & movement is key for you to be able to do those exercise in the gym & daily workout routines and freedom to express yourself in our daily lives.
The only thing we have in this world that is equal is time, how we use it is really the key to our own success, would you agree?
In health and fitness there are no quick fixes, it's a lifestyle change that takes the long road and it's a journey to be enjoyed.
Working out at home?..its more like preparation at home, putting in the 20-30mins here or there, several times a week can really lay down a solid foundation and get you the improvements you want, as flexibility & movement is key for you to be able to do those exercise in the gym & daily workout routines and freedom to express yourself in our daily lives.
Get on the Massage chair or a foam roller & iron out those sore spots..
When exercising good movement & full range of motion is vital if you want to be effective at running, lifting weights or playing any sport, but more so in your everyday life, as spending long hours at work, particularly the desk bound jobs have a massive effect on our bodies & posture.
Spending time at home dong the Foam roller & other techniques are effective tools to help with biomechanics posture & overall comfort levels in our bodies, so take note of one or two things here & have a go, & any questions feel free to ask.
When exercising good movement & full range of motion is vital if you want to be effective at running, lifting weights or playing any sport, but more so in your everyday life, as spending long hours at work, particularly the desk bound jobs have a massive effect on our bodies & posture.
Spending time at home dong the Foam roller & other techniques are effective tools to help with biomechanics posture & overall comfort levels in our bodies, so take note of one or two things here & have a go, & any questions feel free to ask.
Like the blogs? sign up at the top of the page to receive our newsletter.
MORE IMPORTANTLY WHAT DO YOU WANT TO CHANGE FOR THE BETTER AND HOW MUCH DO YOU WANT IT?
As you know the fitness industry is always moving, "change is inevitable but progress is not" with that in mind continuing education is vital for all personal trainers who are serious about helping clients get to their personal goals in a respectable amount of time especially in this challenging economic climate.
As you know the fitness industry is always moving, "change is inevitable but progress is not" with that in mind continuing education is vital for all personal trainers who are serious about helping clients get to their personal goals in a respectable amount of time especially in this challenging economic climate.
Want to see a change for the better?,need some tweaks with your diet?, I can put you in a more healthier position by offering you a Charles Poliquin BioSignature session,click on the link to find out more.
"You are what you eat. So don't be fast, cheap, easy or fake.”—Unknown. | |
For me tonight it's the Stir fry, but this can change , depending on what type of activity / workout I have planned the next day.
Your (RMR) Resting metabolic rate is very important, that's the baseline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain.
(RMR) is different for everyone.
The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients.
What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available.
So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires.
Theirs no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products!
Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving.
So think about what you eat when you eat it & what it's going to do for you short term & in the long run.
Your in control ...I love my food , I love my body, I love working out! ~SA.
Your (RMR) Resting metabolic rate is very important, that's the baseline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain.
(RMR) is different for everyone.
The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients.
What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available.
So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires.
Theirs no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products!
Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving.
So think about what you eat when you eat it & what it's going to do for you short term & in the long run.
Your in control ...I love my food , I love my body, I love working out! ~SA.
Found the post useful? need some tweaks with your diet?, I can put you in a more healthier position by offering you a Charles Poliquin BioSignature session,click on the link to find out more.
YOHAN BLAKE ... Torben had me on my feet in 2 days. ... @Central London osteopath |
When it goes pear shaped & you're in need of fix from personal experience there is non higher in my book than Torben.
Sometimes you get a good run of being injury free & fit and be able to do the daily tasks we take for granted you also get to enjoy working out in the gym & getting the body you want.
I have been a bit crook of late with a trapped nerve in my hip area ( Sacroiliiac joint, left side) giving me a referral pain down my leg to the back of my knee so decided to go see my Osteopath Torben Hersborg @ The Central London Osteopath & sports injury clinic near Old st on Tuesday 16th February.
I know a from experience a few treatments & some stretch work at home it's only a matter of time before I am back to my normal self.
Sometimes you get a good run of being injury free & fit and be able to do the daily tasks we take for granted you also get to enjoy working out in the gym & getting the body you want.
I have been a bit crook of late with a trapped nerve in my hip area ( Sacroiliiac joint, left side) giving me a referral pain down my leg to the back of my knee so decided to go see my Osteopath Torben Hersborg @ The Central London Osteopath & sports injury clinic near Old st on Tuesday 16th February.
I know a from experience a few treatments & some stretch work at home it's only a matter of time before I am back to my normal self.
I've been fortunate keeping a healthy body but a few years ago I had a serious neck injury, I was recommended Torben by a personal training colleague and true to form he put me right in a few treatments, I'll always be thankful for that, as I kid you not I struggled to walk to the clinic and was overwhelmed by the injury & the stress it was causing resulting in me breaking down tears on his treatment table..(yep first time we met, I laugh now) for I though that was it, he just gave me a reassuring look (as he does) then did his Jedi like work, I walked out thinking... "What the.. that was "fcunkig Billairnt!”..😄 The video above is a couple of years ago with me being treated, this time I had been over zealous doing a 80kg+ snatch,( Olympic lift) without properly mobilising my hip, so unfortunately my body compensated elsewhere, this is where Torben is great as he deals with top athletes in a wide range of sports & is so experienced with the working bio-mechanics of the human body you just know you're in good hands. |
Who does Torben and his team treat.
Osteopathy is used by people of all ages who suffer from pain, tackling complaints ranging from sports and work-related injuries to arthritis, sciatica and migraine.
Torben also treats top Athletes like Current Olympic 100m & 200m Champ & world record holder Usain Bolt, Former world No1 tennis star Caroline Wozniacki, our own former Olympic champion Christine Ohuruogu, world 100m champion Yohan Blake, & many many more Athletes who come over especially to see Torben & get treatment from his center,
but it's not a one man team because his center also includes * PHYSIOTHERAPY * ACUPUNCTURE * SPORTS MASSAGE* PODIATRY & ORTHOTICS * CRANIAL OSTEOPATHY * NATUROPATHY * YOGA AND YOGA THERAPY * SHIATSU - THE JAPANESE MASSAGE * PREGNANCY MASSAGE - PRE AND POST NATAL* REFLEXOLOGY For a full list of services its best to checkout their website Central London Osteopathy and Sports Injury Clinic
What does Torben and osteopathy actually do?
The osteopath's role is to alleviate pain and improve the patient's function and mobility, Osteopathy is a form of homeopathic medicine which treats the body’s musculoskeletal system by treating not just the symptoms of the patient,
but looking for the root cause of their medical problems. It promotes complete body health by diagnosing and treating the muscles, tendons and joints with the goal of improving the circulatory, lymphatic and nervous systems.
The therapy is a distinctive whole body approach that balances all of the body’s systems to provide overall positive health.
It utilises nutrition and lifestyle modifications rather than medications and surgeries to effect changes in a person’s health. Many osteopaths have specialties in paediatrics, internal medicine, family medicine or gynaecology.
The holistic approach of osteopathy is well recognised and accepted world wide. The philosophy of osteopathy is based, in part, on the belief that the body has a built-in self-regulatory system and is able to repair itself.
Osteopaths are of the opinion that the movement of body fluids is critical to health maintenance and that nerves play
and important part in this body fluid movement.
Osteopathy is used by people of all ages who suffer from pain, tackling complaints ranging from sports and work-related injuries to arthritis, sciatica and migraine.
Torben also treats top Athletes like Current Olympic 100m & 200m Champ & world record holder Usain Bolt, Former world No1 tennis star Caroline Wozniacki, our own former Olympic champion Christine Ohuruogu, world 100m champion Yohan Blake, & many many more Athletes who come over especially to see Torben & get treatment from his center,
but it's not a one man team because his center also includes * PHYSIOTHERAPY * ACUPUNCTURE * SPORTS MASSAGE* PODIATRY & ORTHOTICS * CRANIAL OSTEOPATHY * NATUROPATHY * YOGA AND YOGA THERAPY * SHIATSU - THE JAPANESE MASSAGE * PREGNANCY MASSAGE - PRE AND POST NATAL* REFLEXOLOGY For a full list of services its best to checkout their website Central London Osteopathy and Sports Injury Clinic
What does Torben and osteopathy actually do?
The osteopath's role is to alleviate pain and improve the patient's function and mobility, Osteopathy is a form of homeopathic medicine which treats the body’s musculoskeletal system by treating not just the symptoms of the patient,
but looking for the root cause of their medical problems. It promotes complete body health by diagnosing and treating the muscles, tendons and joints with the goal of improving the circulatory, lymphatic and nervous systems.
The therapy is a distinctive whole body approach that balances all of the body’s systems to provide overall positive health.
It utilises nutrition and lifestyle modifications rather than medications and surgeries to effect changes in a person’s health. Many osteopaths have specialties in paediatrics, internal medicine, family medicine or gynaecology.
The holistic approach of osteopathy is well recognised and accepted world wide. The philosophy of osteopathy is based, in part, on the belief that the body has a built-in self-regulatory system and is able to repair itself.
Osteopaths are of the opinion that the movement of body fluids is critical to health maintenance and that nerves play
and important part in this body fluid movement.
I always write from the heart, using my own experiences, giving my own opinion, keeping it real, If you thought this post was helpful please click the like button "comment" with constructive input (is always welcome) & “share" the training information with friends, Remember
“The secret of getting ahead is getting started" ~ S.A.
Taking supplements can be a minefield, as a Personal Trainer one of the qualifications I have done is the “Poliquin BioSignature modulation”
This works out where you store your fat deposits on your body & the relationship it has with your hormones, like Estrogen, Thyroid, Insulin (sugar) growth hormone & the dreaded cortisol (stress hormone) after that we can look at tweaking your diet & maybe adding one to three supplements to help you get to your fitness goals.
Obviously taking the right supplements is crucial as is eating the right food at the correct time of day.
If you want to know more you can go straight to this link & check out "BioSignature" for more info.
A couple of the supplements I talk about are below "EPA-DHA + L-Carnitine". Great combination for fat burning..provided you also do the hard work in the gym.
EPA-DHA (fish Oils) Which are two types of omega 3 fatty acids which are found in the cold water fish.
L-Carnitine (an amino acid) which is available in the following food sources: red meat, diary products, avocado, and tempeh.
Licorice supreme: This aids support for cortisol metabolism,and is a great supplement to use in the evening to help with stress. check out the Biosignature section for more & why you should get your BioSignature done.
This works out where you store your fat deposits on your body & the relationship it has with your hormones, like Estrogen, Thyroid, Insulin (sugar) growth hormone & the dreaded cortisol (stress hormone) after that we can look at tweaking your diet & maybe adding one to three supplements to help you get to your fitness goals.
Obviously taking the right supplements is crucial as is eating the right food at the correct time of day.
If you want to know more you can go straight to this link & check out "BioSignature" for more info.
A couple of the supplements I talk about are below "EPA-DHA + L-Carnitine". Great combination for fat burning..provided you also do the hard work in the gym.
EPA-DHA (fish Oils) Which are two types of omega 3 fatty acids which are found in the cold water fish.
L-Carnitine (an amino acid) which is available in the following food sources: red meat, diary products, avocado, and tempeh.
Licorice supreme: This aids support for cortisol metabolism,and is a great supplement to use in the evening to help with stress. check out the Biosignature section for more & why you should get your BioSignature done.
What are your thoughts? do you need help your with your diet and supplements? email me for more info, then sign up to our newsletter at the top of the page for more!
Fit tip : Break down the big picture, look again and ask what else does this mean, be empowered by your emotions, choose to see everything and make it work for you, look at everything & remember the good & the bad mindset is on the same shelf, the questions you ask yourself determines what you think about and what you think about determines how you feel and ultimately this process is entirely up to you.
Makes sure that you look at the whole picture & break down all the elements of what you do & achieve along the health & fitness journey, so that you don't filter & magnify any negatives as a totality of all your hard work.
It's good to have a time frame around your goals so why not go one step further & make it a "S.M.A.R.T goal" Specific. Measurable. Achievable. Realistic & Time based.
Makes sure that you look at the whole picture & break down all the elements of what you do & achieve along the health & fitness journey, so that you don't filter & magnify any negatives as a totality of all your hard work.
It's good to have a time frame around your goals so why not go one step further & make it a "S.M.A.R.T goal" Specific. Measurable. Achievable. Realistic & Time based.
Keep in mind. *You're able to do more sets & reps than when you started (mark out of 10%). *You have lost a good percentage of the weight/ body fat you wanted. *You look better naked or clothes fit better. *You have more energy or feel & look stronger . *You've got better eating habits or cut out bad ones. *Gained more confidence. *You learned a new skill like boxing or step class , or weight training *Made new friends in the gym *Improved your posture or recovered significantly from an injury. *Made your Girlfriend /Boyfriend smile big time with the new improved you!.. | |
When you break it down like this, there is so much more you gain & learn heaps more about yourself,
Like the blogs? found this one helpful?, sign up at the top of the page to receive our newsletter & much more.
What's for dinner tonight, top or bottom?. For me tonight it's the top one, but this can change , depending on what type of activity / workout I have planned the next day.
Your (RMR) Resting metabolic rate is very important, that's the baseiline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain. (RMR) is different for everyone.
The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients.
What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available.
So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires.
Theirs no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products!
Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving.
So think about what you eat when you eat it & what it's going to do for you short term & in the long run.
Your (RMR) Resting metabolic rate is very important, that's the baseiline calories your body needs to consume daily just to run & maintain the bodies organs, systems & basic functions including your brain. (RMR) is different for everyone.
The body has a great way of protecting itself, as it has to survive through what it considers "lean times" when you are not feeding it consistently the right amount of nutrients.
What happens is your body will go "catabolic" & start breaking down muscle to use as energy, as muscle is much easier to break down & convert to a fuel source than fat & there is plenty more of it available.
So you will usually release a stress hormone named cortisol, to anyone doing fitness it's comparable to what garlic & wooden stakes are to Vampires.
Theirs no doubt about it cortisol will get to work much more efficiently than any type of "Wile E. Coyote"® type products!
Joking aside when you go catabolic you literally are eating yourself & your body is slowing down & breaking down & what's worse your get better at storing fat because your body is trying to survive instead of thriving.
So think about what you eat when you eat it & what it's going to do for you short term & in the long run.
Like the blog? check out the S.M.A.R.T goals section for more and just remember be yourself, but the best version, Keeping in mind .. "He who has health has hope, and he who has hope has everything".~ Arabian Proverb.
You get the legs working you produced large amounts of Testosterone , this will make your body change for the better, grow & develope, it's really that simple the legs are a large group of muscle, making it an awesome coumpound exercise to do, after a heavy workout a great way of keeping D.O.M.s at bay (Delayed Onset Muscle Soreness) (and you will get it) is to use a Zinc supplement. (click on the link to find out more about this blog.
So front or Back squat? the choice is always yours, just mix it up to gain the benefits of both, you see when it comes to high level strength and conditioning the Bio-mechanics of squatting are really critical for the development of lower body power & strength
I like to do the conventional back squat 100 -120kg looking at 10-12 reps ( hypertrophy) for 8-10 sets with about 2 minuts between sets, volume is key for me, in this particular phase of training, then the weight can go up (or down even with Matrix training) sets can accordingly with adiquate rest time, tempo can change, adding much more (TUT) "time under tention" as also range of motion is a factor to consider, & position, it's all about understanding where you are & what you want to achieve, then planning the phases & looking at the time it will take to get you to your fitness goal, so mixing it up is really important.
There is a universal truth to keep in mind, that is you whatever you can front squat you can definetly back squat & then add a little more.
An example for me is I can do a front squat 160kg for only 4 reps however I can do back squat for 180kg for 10 reps.
Most coaches and Personal trainers I know use both the front squat and the back squat in their training programs, especially if you're doing Olympic style lifting.
The front squat is commonly used to try & develop the muscles of the low body including the; quadriceps, gastrocnemius, and the gluteus maximus.
With the front squat it's a more quad dominant movement the traditional back squat and requires much more mid-line stabilization, and muscle activity in the hips, and spinal erectors.
So front or Back squat? the choice is always yours, just mix it up to gain the benefits of both, you see when it comes to high level strength and conditioning the Bio-mechanics of squatting are really critical for the development of lower body power & strength
I like to do the conventional back squat 100 -120kg looking at 10-12 reps ( hypertrophy) for 8-10 sets with about 2 minuts between sets, volume is key for me, in this particular phase of training, then the weight can go up (or down even with Matrix training) sets can accordingly with adiquate rest time, tempo can change, adding much more (TUT) "time under tention" as also range of motion is a factor to consider, & position, it's all about understanding where you are & what you want to achieve, then planning the phases & looking at the time it will take to get you to your fitness goal, so mixing it up is really important.
There is a universal truth to keep in mind, that is you whatever you can front squat you can definetly back squat & then add a little more.
An example for me is I can do a front squat 160kg for only 4 reps however I can do back squat for 180kg for 10 reps.
Most coaches and Personal trainers I know use both the front squat and the back squat in their training programs, especially if you're doing Olympic style lifting.
The front squat is commonly used to try & develop the muscles of the low body including the; quadriceps, gastrocnemius, and the gluteus maximus.
With the front squat it's a more quad dominant movement the traditional back squat and requires much more mid-line stabilization, and muscle activity in the hips, and spinal erectors.
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This hilarious Star Wars parody, at least for Star Wars fans, promotes organic vegetables. In an epic battle, Cuke Skywalker and Obi Wan Cannoli take on Darth Tater.
It's a great parody and a very funny clip, but on a serious note I was chatting to a few colleagues in our staff room the other day & was saying I like to get lean beef mince usually 5%, my body fat is roughly 10% right now, so I wouldn't want to consume 20% or even 15% meat products which is what they can sell in a lot of supermarkets stores like Tesco, Asda, Somerfields & it changes periodically.
We do need to shop around and be mindful of what we are consuming & how the advertising is effecting our choices of what we eat....or join the dark side.
We do need to shop around and be mindful of what we are consuming & how the advertising is effecting our choices of what we eat....or join the dark side.
What are your thoughts? found this blog interesting?, then sign up to our newsletter at the top of the page for more! and please comment & share to your facebook page or friends.
In the last few weeks, your gym has probably been as packed as an IMAX theater with more strange creatures than Star Wars latest saga "The Force Awakens".
If you’re one of those resolutioners ready to turn those holiday cookies and malty winter brews into lean muscle, you should know what to expect. Gym Wildlife gives you a National Geographic-esque look at the creatures you’ll find on those sweaty-ass benches and barely moving treadmills.
On a serious note though January is almost done, but in the past few weeks you've probably seen folks come into the gym raring to go like a Bull who is not going to give two f*cks …but they haven’t been lifting the iron in a long time (or they have, but not really making any real gains) you feel compelled (by the force of the dark Jedi) to do a heavy chest day, Why? because when you think a bit more .. it just doesn’t make sense... you’ve heard about the "Chewbacca theory” on South Park right?.
What is your One repetition maximum lift? (1RML) if you don’t know, get a Personal trainer to have a session with you & you can work it out.
From there, what's your fitness goal? is it Hypertrophy? (getting bigger), losing weight?, toning up? getting stronger? just be clear on what you want, then get a plan of action, with your trainer.
In the Video. ( click here to go to a facebook post)
I am doing a "Matrix workout" on the bench press, what is that? it’s lifting full & partial repetitions in a sequence at only 40% of my maximum lift, & this is for Hypertrophy/ & toning, by doing this you cumulatively recruit more and more "reserve" muscle fibers.
So lets see the breakdown, my (1RML) on the Bench press is currently 140kg, so 40% of that is 56kg, round it off to 55kg
(Bar is 20kg +10kg+ 5kg +2.5kg weight on each side)
My body weight is 95kg / 209lbs so that's 147% of my body weight to lift ratio.
How about you where do you fit in?, Personal training clients over the years in the city, I have experienced an average around 70% - 110% (males) of body weight to lift ratio & 40% - 90% (females) of body weight to lift ratio)
In the video you see me doing one set of 5 sets in total of (“C" Matrix Giant steps) with 90 sec rest in between sets...
5 full reps
1 half up
2 half down
3 full reps
4 half up
5 half down
6 full reps
There are plenty more ways to get to your fitness goals, if this post gets you thinking & empowered because you realise your coming to my page for ideas & help, that's great, please show your appreciation by clicking the like button & comment & share with respect , enjoy the festive season & each other ~S.A
From there, what's your fitness goal? is it Hypertrophy? (getting bigger), losing weight?, toning up? getting stronger? just be clear on what you want, then get a plan of action, with your trainer.
In the Video. ( click here to go to a facebook post)
I am doing a "Matrix workout" on the bench press, what is that? it’s lifting full & partial repetitions in a sequence at only 40% of my maximum lift, & this is for Hypertrophy/ & toning, by doing this you cumulatively recruit more and more "reserve" muscle fibers.
So lets see the breakdown, my (1RML) on the Bench press is currently 140kg, so 40% of that is 56kg, round it off to 55kg
(Bar is 20kg +10kg+ 5kg +2.5kg weight on each side)
My body weight is 95kg / 209lbs so that's 147% of my body weight to lift ratio.
How about you where do you fit in?, Personal training clients over the years in the city, I have experienced an average around 70% - 110% (males) of body weight to lift ratio & 40% - 90% (females) of body weight to lift ratio)
In the video you see me doing one set of 5 sets in total of (“C" Matrix Giant steps) with 90 sec rest in between sets...
5 full reps
1 half up
2 half down
3 full reps
4 half up
5 half down
6 full reps
There are plenty more ways to get to your fitness goals, if this post gets you thinking & empowered because you realise your coming to my page for ideas & help, that's great, please show your appreciation by clicking the like button & comment & share with respect , enjoy the festive season & each other ~S.A
Love the post? was it helpful? please click the like button & “share" the training information with friends, Remember..
“The secret of getting ahead is getting started" enjoy the exercises~ S.A.
Reactive training & Central nervous system.(CNS)
If you want to be at your best then you need to get your "CNS" fired up, too many times people come into the gym & find out that there performance is under par simply because there is a lack of something that they can't put their finger on.
The CNS takes up about 5% of your body weight but manages to use up around 20% of the oxygen our body produces!
That's what you call high maintenance!, any type of reactive training you do before weights will definitely improve your performance in the gym, also it's a great way of doing cardio intervals & can be challenging & fun.
If you want to be at your best then you need to get your "CNS" fired up, too many times people come into the gym & find out that there performance is under par simply because there is a lack of something that they can't put their finger on.
The CNS takes up about 5% of your body weight but manages to use up around 20% of the oxygen our body produces!
That's what you call high maintenance!, any type of reactive training you do before weights will definitely improve your performance in the gym, also it's a great way of doing cardio intervals & can be challenging & fun.
Reactive training is anything that tests your hand eye coordination & proprioceptive awareness, boxing , skipping, throwing & catching, anything that's skill based.
Try this drill with the B.O.S.U ball with a 1 or 2 kg soft medicine ball, take 5 heel to toe steps away from the B.O.S.U ball & mark it with a towel.
How many times can you catch the ball in I min with your best hand?
My record is 58 catches in 1minute!
The video version show me switching hands if you try this you will realize how difficult a skill this is, the rewards are a great cardio workout & that you need to fully concentrate on the task at hand so you will forget any problems outside of the gym,..as they say "If you want a change, mix it up & have a go"!"Motivation comes from looking at the things you want and realising what it takes to get it"
How many times can you catch the ball in I min with your best hand?
My record is 58 catches in 1minute!
The video version show me switching hands if you try this you will realize how difficult a skill this is, the rewards are a great cardio workout & that you need to fully concentrate on the task at hand so you will forget any problems outside of the gym,..as they say "If you want a change, mix it up & have a go"!"Motivation comes from looking at the things you want and realising what it takes to get it"
If you thought this post was helpful please click the like button "comment" with constructive input (is always welcome) & “share" the training information with friends, Remember
“The secret of getting ahead is getting started" enjoy the exercises~ S.A.
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