Home boot camp work out

Ok, so here it is the home fit body bootcamp, weight loss work out!

As neither you nor I have been able to make it to boot camp over the last couple of days and this evening I lost my car in the snow on Warners end hill coming back from the town, Clare and I decided that there was no excuses for you not to work, out when we can tell you what to do and you can do it in your spare room or living room.

No excuses!

So here it is the Fit body “home” weight loss work out!

Fast Tube by Casper

Once you have completed the work out text Clare or I to let us know how it went. See you Wednesday at bootcamp I hope!

Keith

Here’s how eating regularly can help you to lose weight or stay in the best shape of your life

I hope that you are feeling awesome!

Did you know that regularly missing meals can scupper your weight loss results?

Most people think and the press would have you believe that weight loss is a simple process of calories in and calories out but this is simply not true. If it were half of my client base would never have called or emailed me or even looked for my services.

I know lots of people who miss meals to lose weight and others who miss meals due to busy schedules or bad planning. I know all of these people because they are trying to lose weight, but most are struggling and many are moving in the wrong direction.

But why?

Why are they putting on weight or at best staying stable?

This is a question that I’m asked by these people all the time?

I want to share with you the reasons why, why people starve themselves and missing meal only to find that the scales are not showing them what they want to see.

To explore why calorie restriction does not work we have to look at our position on the planet and our evolutionary path to it.

We are the most dominant species on the planet, we are number 1 the top of the food chain. To get to this point we have under gone millions of years of evolution. During this time our ancestors have been through some real hard times such as ice ages, droughts and famines. To allow us to survive the trials and tribulations that nature throws at us we have evolved mechanisms to help us to cope.

When it comes to a lack of food the body has the ability to reduce its metabolic rate which means it can reduce the amount of calories that it uses for the various functions that are required for you to survive.

Your body also looks to store food so that you have reserves in case the famine is going to be prolonged due to seasonal conditions or natural disasters.

Missing meals and or dramatically reducing your calorie consumption leads to your body thinking that food is scarce and that you are in a period of famine.

So it slows down your metabolism and stores the food that you eat for later.

The next problem that you are going to face on low calorie diets or he regular missing of meals is the resumption of your normal eating pattern.

It will take a couple of days for your body to realise that you are no longer in a state of famine and food is now readily available again. During this time your body is going to store everything that you consume, especially as your metabolism is slow and you do not need the extra calories that you are now consuming. You therefore pile the pounds back on often becoming heavier then you were to start with!

It’s important for you to eat 3 meals a day, breakfast, lunch and dinner to make sure that your metabolism is running well and you are supplying it with all the nutrients that it needs.

Over the next couple of posts I’m going to talk more about the problems of low calorie diets or missing meal and I’m going to give you strategies to overcome your problems with meals.

The regular problems that clients bring to me are;

• I don’t feel like breakfast in the morning / it makes me feel sick / I’m not hungry
• I don’t have time for meal X because Y

So, eat 3 meal a day!

And I’ll be back with some more pitfalls and solutions for you.

Committed to your success

Keith

5 Important Facts that you need to know to get a Flat Belly or Six Pack

Let get straight on today and look directally at the reasons that so many people are not getting the results that they are looking for from their diets and their exercise programmes.

No messing here we go!

1. I going to attack main stream ‘health food’ such as microwave meals and low fat options and I can add to that many slimming shakes. These are often cleverly disguised junk foods. Yes they are fast and they are convenient but they are nutritionally deficient and are more likely to stimulate you storage mechanisms increasing the about of fat you store around your belly. Remember the diet and food industry only have one agenda…… MAXAMISED PROFITS!

2. I have said it before and I’ll say it again Ab exercises like crunches, sit-ups will not flatten you belly or give you that allusive six pack. They are more likely to give you a bad back and postural problems, so don’t make them the most important or only exercises that you do.

3. Boring repetitive cardio exercise routines will slow your progress, you could be doing a lot better for your weight loss goals and not have to commit the time that long runs or walk require. How would you like to double or triple your results and only train 30 to 40 mins. In fact the right 20 mins is more effective at burning fat then a 5k run if you do it right. The fit body boot camp or melt the fat Personal Training will give you the tools that you need and the results that you desire.

4. Get yourself on a health promoting nutrition programme such as the Personal nutrition course. Take the power back and learn how food reacts in your body rather than relying on the media. 

5. Low calorie diets! Do they work, well some do and some don’t but generally let’s say yes, you will lose weight on a low calorie diet. But is it the long term answer to your weight problem? I’m going to have to give you the painful truth and say……………………… No, No it’s not. I think that I going to do a whole blog post on this in the near future so I’ll save the low calorie rant for then. Many of our client’s have been on low calorie diets and yet they have still ended up at our door!

So what are the answers, by telling you that these thing don’t work I have probably created more question and therefore more problems.

We’ll I’m going to give you them tomorrow!

Committed to your Success

Keith

Power Vs Endurance

Who do you think has the lower body fat Percentage….A marathon runner or a sprinter?

It’s the sprinter, did you get it right?

On average a sprinter is between 5 and 6% body fat and the marathon runner is about 14%.

Now this gives you some clues as to the best way to train to reduce your body fat %, decreasing your weight and giving you a toned, strong body.

Knowing this also means that you don’t need to run/walk for mega long periods of time each day to get your desired body shape. Short sharp explosive work is far more effective as stripping the fat off you then long slow (boring) endurance based exercise. You could be in and out in 40 minutes having had the most effective work out of your life.

But how do you do this?

Well one way is to use a professional fitness team such as us the Absolute Training team and train one on one doing short 30/40 minutes cost effective workouts, saving you time and money but getting you the results that you want.

If one on one is too daunting or you have budgetary concerns, than your best bet is the Fit Body Bootcamp. You will still be working with qualified personal trainers and they will guide you through the exercises that are required to get you the figure that you need.

If you can’t get to either of these you need to ask you gym team about the correct exercises - exercises such as mat flipping/ running, single leg press, dead lift, clean and press etc. If this is not an option you could try the killer workout that we have videoed for you, which you can find featured just on the right hand side of this page.

Committed to your success

Keith

P.S well done to Bruce for doing the Killer work out the other evening! Awesome!

Where To Find Us

Absolute Training
Ashlyns School,
Chesham Road,
Berkhamsted,
Hertfordshire.
HP4 3AH

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