Think you've got it bad?....

Alright peeps, everyone likes to moan don't they it's just how things are...

... people seem to moan especially, when working out

"Owch"
"It burns!" "I've not lost any weight"
"It's not working"
"How long left" "I can't do it"
"My legs hurt"

you get the point ... right (probably used them yourselves too)

Well my point is this people your not going to lose 20 yrs of weight gain in 3 months of training

And more importantly People are a lot more worse off than yourselves

Dont believe me watch this video



what an ispiration I love this vid, so next time your moaning have a little think and if Nick can be this positive and achieve so much, what can you achieve

Big Fat Lies pt 3

Another installment of the mini-seris Big Fat Lies...

...Big fat lie no. 3 - "You need fat burners and supliments to lose weight"

Most people have tried it, I have tried a "fat burner" before a holiday, did it work???... HELL NO!
Did it work for you???

1993 saw the rise of people looking for a quick fix and people started looking for fat burners, this coinsided with the release of ephedra and ephedrine products which have been the best selling fat burning products

Ephedrine was extremely popular because there was some scientific evidence to support it had actual fat burning effects, people said they felt it and got an energy buzz

the drug is a thermogenic (metabolism- stimulating) agent that helps with the release of stored body fat

So why did it get banned in 2004 if it worked?

To this day, the decision to remove ephedrine from the market is still controversial(due to politics and money) because the research was mixed on whether the risks were severe enough to warrant the ban

it was safe when directed but..

Although the FDA had 80 ephedrine related deaths and 1400 adverse effect complaints on file, including strokes, coronaries and seizures, the fact is, when compared to deaths caused by prescription drugs and other over the counter drugs like aspirin, ephedra actually appeared fairly safe when used as directed by healthy individuals and not abused

ephredrine based products are highly addictve but when you see results you get adicted and that will then lead to inproper use/abuse

At the height of the craze, 12 to 17 million people were using ephedra and no doubt, many of them were hooked on what was essentially a mild form of legal speed

These products were being abused en masse as “pick me ups.” Students were popping these pills to stay awake and study all night. Partiers were doing the same. So were truck drivers.

Like any addictive habit, it's difficult to stop. When you first go cold turkey, you crash emotionally and physically and your workouts suffer as your crutch has been taken away. I suppose it's a lot like trying to kick the booze or cigarette habit. You go through withdrawal

Your body is too smart for short term quick fixes to ever work because your body will always fight back to maintain a natural balance or “homeostasis.”

For every artificial peak or high you create, there will be an equal or greater valley or low point.

If you over-stimulate, your body can respond by slowing down your natural metabolic rate to compensate. As a result, when you stop using the stimulant, your metabolism is slower than ever and you gain back any weight you lost and more.

This often prompts you to go back on the stimulants and the vicious cycle of stimulant addiction continues. Some experts say that long term use can even lead to adrenal burnout.

So even if there aren’t any serious coronary or health risks from proper use, there is the risk of irresponsible use and the risk of addiction and dependency on "fake energy." just remember, what goes up, must come down. If you borrow energy you will eventually have to pay it back

EPHEDRA FREE FAT BURNERS

When the FDA finally pulled the plug on ephedra, supplement companies scrambled like crazed maniacs to come out with "ephedra-free" formulas for their "fat burners" as they anticipated the imminent doom of their multi-million dollar cash cows.

The ads proclaimed,

"More powerful than ephedrine-based fat burners!"

"The next generation of thermogenic technology!"

The great irony is that most of the fat burners currently on the Market today are completely worthless

At best they provide a watered down, unproven substitute for ephedrine and a slight buzz (most are loaded with caffeine)

Or, they may provide some mild appetite suppression. But NONE of these so called “next generation fat burners" are the “miracles” that the advertisements say they are

THE TRUTH: A LEAN BODY DOES NOT COME IN A PILL

It's a common misconception that you can't reach your fat loss goals unless you take some kind of "fat burner" supplement.

It's also a common misconception that you can pop a pill and get dramatic results like you see on TV and in the magazine ads

Most of the before and after photos are fake and the companies are being sued massively

Diet pills and fat burners are nothing but quick fixes. Every one of them

Even if they help in the short term, they don’t help in the long term because you are only treating symptoms. Body fat is a symptom of a complex problem with multiple causes including unhealthy lifestyle, poor nutrition, lack of activity and even mental factors like subconscious self-sabotage

The true solution to any problem, including body fat, is to find the causes and treat them

I recommend you take a pass on "fat burner" pills and supplements and learn how to burn fat the way mother nature intended – through proper nutrition, by building more muscle, and by increasing your activity level to burn more calories.

If you're not satisfied with your results, trust me, it's NOT because you have a "diet pill deficiency."

so there you have it stay away from fat burners save your money and look out for the next part of Big Fat Lies

Personal training for Leicester half marathon

AC Fitness Personal trainer Alex is entering the Leicester half marathon in October and training is starting this week

12 weeks to go, will me and my "elite athletes" as they have branded themselves, be ready in time?

we will keep you updated of our journey and if you want to join in call Alex on 07535669150

BIG FAT LIES pt 2

Okay guys time for the second part of our mini-series called Big Fat Lies...

...The quick and easy Lie (BIG FAT LIE #2)



The world in which we live in now has conditioned people to want something for nothing

and unfortunately this just isn't happening (this is why our country and many others have an obesity problem) but yet we are all looking for a quick fix...

.. people are looking for solutions that will take no time at all for a problem that has taken months or even years to develop


we are looking for solutions and we are not even bothered if the outcome is a negative one, we just want a quick fix, doesn't matter at what cost

people looking to lose weight and get fit, they have this goal but the way they wanna achieve it doesn't make sense...

...they wanna smoke, drink and eat what they want, harldly exercise and take every "weight loss" pill going, go sleep and wake up skinny

Formular for success- think again... lets get real!



People are wasting their time bypassing the hard work required to get results, people are wasting massive amounts of time on tryna do it on the easy, when in fact they could have already avhieved there goals with a little hard work

"you dont get what you want in life, you get what you deserve"

If you want to improve your body, lose weight and be healthy, then set goals, get on it and really go for it...

.. stop wasting your time looking for this magic pill

Losing weight is a simple thing just takes a lot of hard work and comitment, look out for the next Big Fat Lie coming soon

Leicester Personal Trainer Shed Smash

Hey guys just came in from destroying my mums shed...

.. it's ok she asked me too, I'm currently sipping on some water to cool me down cus it was harder than I thought it would be

check it out and check out my lame left hand side attempt

Summer's here so... I'm going to ruin it

How am I possibly going to ruin the summertime, sun is out and as I write this it is glorious

But I'm going to tell you how bad ice creams are for you... aww man

I know I'm sorry but you may be damaging your body with it and its all calories which your body doesnt need

200 Calories and Over-

CORNETTO, CLASSICO, WALL’S 1 CONE/97ml 200kcal
MEGA TRUFFLE, NESTLE 1 LOLLY/71g 216kcal
CORNETTO, EXTREME RASPBERRY, WALL’S 1 CONE/88g 220kcal
CORNETTO, CHOC CHIP, WITH HAZELNUT, WALL’S 1 CONE/70g 224kcal
TWIX, MARS 1 BAR/44g 230kcal
FLAKE 99, CADBURY’S 1 CONE/125ml 240kcal
ROLO, NESTLE 1 LOLLY/75ml 243kcal
SNICKERS, MARS 1 BAR/67g 249kcal
DREAM, CADBURY’S 1 BAR/118g 259kcal
BOURNVILLE, CADBURY’S 1 LOLLY/110ml 270kcal
DAIRY MILK, LOLLY, CADBURY’S 1 LOLLY/110ml 270kcal
MAGNUM, CLASSICO, WALL’S 1 LOLLY/110ml 275kcal


100 – 200 Calories-

SOLERO, EXOTIC, WALL’S 1 LOLLY/96ml 104kcal
ICE CREAM CONE, AVERAGE 1 CONE/75g 140kcal
YORKIE, NESTLE 1 BAR/40ml 144kcal
SMARTIES ICE CREAM POT, NESTLE 1 POT/145ml 151kcal
CRUNCHIE, CADBURY’S 1 BAR/60ml 155kcal
MILKY BAR, NESTLE 1 LOLLY/45ml 156kcal
DAIRY MILK, WITH CARAMEL, LOLLY, CADBURY’S 1 LOLLY/60ml 160kcal
MAGNUM, LIGHT, WALL’S 1 LOLLY/110ml 170kcal
MARS, MARS 1 BAR/59ml 177kcal
FEAST, TOFFEE, MINI, WALL’S 1 LOLLY/60ml 180kcal
FEAST, CHOCOLATE, MINI, WALL’S 1 LOLLY/60ml 185kcal
CORNETTO, WALL’S 1 CONE/75g 195kcal
TOFFEE CRISP, NESTLE 1 BAR/60ml 197kcal

And if you are going to induldge these are your best choices


100 Calories and Under-

MINI MILK, CHOCOLATE, WALL’S 1 LOLLY/25g 30kcal
MINI MILK, STRAWBERRY, WALL’S 1 LOLLY/24g 31kcal
MINI MILK, VANILLA, WALL’S 1 LOLLY/24g 31kcal
BLACKCURRANT, RIBENA 1 LOLLY/55ml 43kcal
REFRESHERS, BASSETTS 1 LOLLY/40ml 47kcal ZOOM 1 LOLLY/58g 54kcal
FRUIT PASTILLE, ROWNTREE’S 1 LOLLY/65ml 58kcal
TWISTER, WALL’S 1 LOLLY/80g 76kcal
SOLERO, ORANGE FRESH, WALL’S 1 LOLLY/96ml 77kcal
FAB, NESTLE 1 LOLLY/57g 82kcal
FUNNY FOOT, WALL’S 1 LOLLY/81ml 83kcal
TROPICAL FRUIT, STARBURST, MARS 1 LOLLY/93ml 94kcal
SOLERO, RED FRUITS, WALL’S 1 LOLLY/96ml 99kcal

My sister's Crazy workout

Hey,

I've just got home n found my sister wasting her time doing nothing, going on silly sites on the internet so as a punishment I made her do a little workout, you know, so the whole day wasn't a complete waste...

Side note: Zoe doesn't exercise lol (hence the poor workout attire)



And I think she enjoyed it a little bit too much

My fav bit was:
"Don't give up"........."No, never!"....2 mins later "I give up" lol

I climbed a mountain I did!!!

Hey guys hope your doing awesome, and hope you had a fantastic weekend I know I did, some of you may know I was having a go at climbing a mountain and for those of you who were worried I survived it

I made it to the top and it was awesome, I was a bit gutted I missed most of the England match but I heard they were aweful so not too fussed lol...

I went up with cooper the crazy dog and Louanna my girlfreind who is not crazy lol we did the pig trail and it was tough if any one wants sa cardio challenge this would be it...

... 2 hrs of constant work, didn'k know think it would be that hard, and then for the legs,


has anyone done a million squats before because I'm guessing that this would be the same sort of feeling...

... very demanding but a good pain, oh yeah, and cooper may have killed a sheep...

...he chased one over a hill that had a ledge and we never saw the sheep come back over,
oh gosh... it was probably fine ;)



With all this walking and clambering, it led to a lot of soreness in the legs, Lou felt it in her calves more, and I felt it in the top of my quads more, so how do you prepare for a climb like that?

Well quite simply you need to strengthen the muscles you are going to use...

...So I'm gonna give you a quick Leg workout that will help tone and shape the bum and thighs, and cus the legs are the biggest muscle group which means because you work them you will burn loads of calories, therefore helping your fat loss efforts

So for the workout you need:
* A pair of dumbbells (heavy please)
* 15 minutes

And thats it you can do this in the comfort of your own home, no excuses, everyone can find 15 mins

12 lunges (alternating legs)
12 jump squats
16 side lunges
12 Glute raises (each leg on fit ball)
25 calf raises (each leg)

Repeat 4 - 5 times as a circuit and feel the burn

Check youtube or ask myself for technique and exercise demos, have a good week and look out for Big Fat Lies part 2 later this week

Big Fat Lies--- Part One

Hey guys got a mini-series for you which is gonna expose the Big Fat Lies that we have all heard when it comes to fat loss...

...theres gonna be a few installments and this is the first one

BIG FAT LIE #1- You have to starve yourself to get a lean body

If I told you that being on a low calorie diet will actually make you fatter in the long run, what would you say?

You'd reply "No way!"

Please let me explain, how you can eat more often and still lose fat, I know it sounds to good to be true but read on...

...Okay, to get rid of fat, the law of energy balance states you have to eat less calories than your burning, that just how it is, it has to happen

There's no such thing as "calories don't count." Run for cover the next time you hear that claim because it's absolutely false and any scientist will tell you that

You must have a "calorie deficit" to burn fat off your body. However, the fatal flaw in most popular diet programs is that the calorie deficit is too aggressive or too extreme

Whos been on a low calorie diet, that says to become lean you need to be on 1200 cals to do it, or even less

Did you get fed up and think I'm gonna eat even less and get results even quicker...

Yeah,it works in the beginning, because there's a HUGE calorie deficit at first, but theres also a HUGE irony

When you cut your calories too far, eventually YOUR BODY ADAPTS

You go on a low calorie diet at your body and it zaps off some weight in the begining. But then your body figures out what's going on.

Your body doesn't care that you want to look good in a swimsuit; your body thinks you're under attack! Your body thinks you're about to starve to death!

When you fire something extreme at your body (like hardly eating), you trigger a series of "defense mechanisms" collectively known as "the starvation response."

When you go into this starvation mode, here are some of the consequences:

1. Your body releases fewer fat-releasing and fat-burning enzymes such as hormone sensitive lipase and lipoprotein lipase.

2. Your fat cells release less of the hormone leptin, which is the signal that tells your brain you are well fed and not starving (it's the "anti-starvation" hormone)

3. Fat burning hormones crash, including your levels of T3 (no, not the latest Arnold terminator movie, T3 is the active form of thyroid hormone, the important "metabolism-regulating hormone" that you've probably heard about before).

4. You lose muscle. Muscle is metabolically-active tissue, which means it takes a lot of energy just to keep it. When you're "starving," you're in an "energy crisis", so excess muscle is the LAST thing you need. Muscle becomes expendable, and your body cannibalizes your own lean tissue.

5. Appetite hormones rage out of control. When you're starving, a part of your brain called the hypothalamus switches into high gear and flips the appetite switch, sometimes to the point where you become ravenous and cannot fight these physiological cravings with willpower.

Bottom line: It's hormonally, metabolically and physiologically impossible to achieve permanent fat loss by starving yourself.

And that's the first BIG LIE:

So you may get results in the short term but these results hardly ever last

In the long run, very low calorie diets can actually make you fatter. Eventually, they lead to binge eating and weight re-gain and you end up with less muscle and a slower metabolism than when you started

The TRUTH is, you DON'T have to starve yourself to get a lean body. In fact, you can eat more and burn more fat.

Here's how:

1. Avoid very low calorie diets.

Before going on any diet, look at the recommended calories. You'll probably discover that in most cases, you are required to slash your calories to "starvation" levels (1200 or less for women, 1800 or less for men, and active people need even more.

2. Make sure your calorie intake is customized.

Depending on your activity level, age and gender, your calorie needs may be much higher or much lower than the average person. If a diet program recommends the same amount of calories for everyone, that should be a red flag to stay away. It could be perfect for someone else, but starvation level for you.

3. Decrease your calories just a little below maintenance.

Decrease your calories conservatively - only about 20% below your daily maintenance level. A mild calorie cut doesn't trigger the starvation response as much.

For example: If you're female and you maintain your weight on 2150 calories per day,a 20% deficit is 1720 calories per day (correct). Conventional diets might have you slash to 1000 or 1200 calories per day or less without emphasis on exercise (incorrect)

4. Increase your calorie deficit more by increasing activity

If you only cut calories slightly below maintenance, then how do you reduce body fat without the process taking forever? Simple, you BURN more calories and increase your deficit by increasing your activity. (No brainer simple!)

First, if you're not doing so already, you should aim for three days per week of strength training with weights.

Second, you should do at least three days per week of moderate to vigorous cardiovascular exercise.

Third, if you wish to accelerate fat loss more, or if you need to break a progress plateau, you bump up your activity even further by adding additional cardio sessions or increasing the intensity or duration of your current workouts.

It also helps to get more physical activity in general, and to participate in physical hobbies, sports or recreational activities that you enjoy.

Bottom line:

The first secret to permanent fat loss is to BURN THE FAT, don't STARVE THE FAT!


There are some exercise physiologists today, who call this concept maintaining a "high energy flux." That's a fancy way of saying, "Eat more, burn more," (instead of "eat less, be a couch potato"), and that's what the Burn The Fat philosophy is all about.

Fat Loss Clinic... what you missed out on

The first clinic was a huge success and I enjoyed teaching all the great fat loss info and advice...

...so I've made this video review so you can see what happened and what a couple of the clinic-goers thought of it

""

DON'T DRINK YOURSELF FAT!!!

Hey,one of the nutritional rules I try to get my clients to use is "only drink beverages with no more than 0 calories"...

... and this video will tell you why (enjoy ummm).....

3 things you NEED to check out

Hey guys, hope you liked my video in the last post lol so I'm writing to tell you that I'm retiring from personal training and turning my hand to film making...

... I now fancy myself as young, better looking Steven Speilberg, so watch out for my next blockbuster. Coming to a blog soon.

I wish (more vids coming soon)...

... so heres the real news I'm going to tell you about 3 things you need to check out (click titles for link), this stuff is all free and will help you with your weight loss goals

1- Underground Wellness (on youtube)

Search on Youtube for Underground Wellness and your going to find a no-BS approach to health and wellness. The guy in question is called Sean Croxon who will tell you staright about health, fitness and nutrition. This guy is a Legend so check him out

2- www.everydayhealth.com

I would like to take credit for this one but I can't lol my client Karen told me about this gem. This is the place to go if you are calorie counting. It has a massive food database and also the facility for you to add your own food/meals and amounts. It works out how many cals you have and puts it into what your eating so you'll find out if your eating to much carbs or not enough protien etc...It also tells you about the latest research thats going on, well worth a check out. Could prove to be very useful.

3- Precision Nutrition

We all know that with losing weight means you need to get your diet right. This is the only place i go to for my nutritional info. This is from a world expert who is also a competitive bodybuilder so he knows exactly how to transform bodies especially alongside a great exercise programme. This site actually sells is nutrition folder (which I recommend best £100 i ever spent) but I've put this onhere because of the free newsletter you can sign up for which is full of great content.

There you go guys check them out.....NOW!!!

What a great weekend...

Hey guys

I hope you've all had a good weekend, mines been amazing! I had a great saturday which saw me teach the Fat Loss Clinic about nutrition which was cool, then I went to Rockingham Race Track with an invite from my client Steve. I took along my girlfreind Louanna(girl in the picture)and we enjoyed a nice dinner and free beer!

I have just bought a flip cam so I took it to test it out, I've uploaded a video just to see if it would work (please forgive the dodgey editing and aweful music, just having a play lol)

Then on the Sunday I taught the group workout part to my clinic, which was a killer! Legs were destroyed, Owchy!!!

There is a point to this apart from testing my camera out lol...

...You see, the race was a private event, there was about 50 people max. This was not a race to make money, it was a hobbie. These guys were multi-millionaires the car park was full full of Farraris and Aston Martins including my Farrari... not, oh well.
But it got me thinking all of these people are action takers, they've had the bottle to get what they want and are now enjoying the rewards.

These guys are masters of setting goals and motivating themselves...

... So here are 5 tips to help you with motivation:

1- Match your behaviour with your goal
If you have a massive goal take massive action. "if you do what you've always done, then you will be how you have always been",
2- Set goals, and have short term and long term goals
If you don't have a goal, you won't achieve anything. Small goals will lead you to your big goal. Make sure all your goals are attainable.
3- Keep it positive
Make sure you keep everything positive, the more positive a thing is the more chance of you doing it
4-Have a reason for achieving your goal
For example one of my clients has just had a kid so wants to get in shape so he can play footy with him and not have a heart attack, a good reason will get you there
5-Ask yourself the question
When you eat something just before it goes in your mouth, ask this question- Is this going to take me closer or further away from my goal, and if your serious about fat loss you will drop that mars bar

How to tone the lower abdominals

.

Hi Guys this may be on a few peoples mind so listen up, if your struggling to tone up the lower abdominal region, this may be helpful.

One of my clients, Sarah came to me and asked how she can tighten her lower abdominals, and if I could give her a routine to do which will help target that area. But before we go to the workout we need to address the issue of body fat before
If you have body fat over the belly you are not going to see the lower abdominals at all. So some people may need to lose some fat before they can see the results from the workout
Okay the first thing that needs to addressed is that there is no such thing as spot reduction!
This means doing a heap load of sit ups is not going to flattern your stomach. I repeat THIS WILL NOT HELP YOU FLATTERN YOUR STOMACH!!!

Doing loads of sit ups will tone that muscle (your abdominals) but this is going to be no good if you have a layer of fat covering the nicely toned muscle. So in order to get awesome abs you will have to turn your focus to a full fat blasting routine rather than doing all those sit ups.

The less fat you have the better your abs will look (even if you never do any abdominal exercises), the way to turn your body into a fat burning machine is....

.... Top secret stuff now... ready...

.......your going to need to make a few lifestyle changes, the first being you need to train with weights, this is number one for a reason, it is one of the most effective ways to boost your metabolism and not only will you tone your muscles and burn lots of calories during the session, you will burn up to 10 cals per hour for up to 76 hrs, thats 760 extra calories while resting. Well worth it for just that that reason.


In order to get results you will need to do 3 full body workouts at least 3 time a week, the focus needs to be on compound exercise (big moves which require multi muscle and multi joint action) e.g: Squats, lunges, press ups, barbell rows.

Obviously you need to be eating well... making sure there is a caloric deficit of 500 calories a day, compared to your BMR plus activity levels(BMR= Basal Metabolic Rate: The number of calories you need to stay alive just at rest)if you create this deficit, then you will be on course to lose 1 lbs of fat. 1 lbs of fat is equal to 3500 calories, so split between the days a deficit is 500 per day which is very do-able.

You could create the caloric deficit by just diet alone but it is so much easier combining exercise with good nutrition... and if this happens you will be on you way of losing that stuborn belly flab.

Okay now to the workout...

15 Reverse Crunches
10 Full crunches


20 Ab bike

Repeat 4 times, every rep slow and controlled. A very short but very effective lower ab workout. Don't forget the full body workouts though for fat burning! This workout will only tone the targeted muscles

Hope this has been helpful- Alex :-)

Calories in fast food...anyone??

Each month I'm going to do some investigation work into the nutritional values of the fast food that we "love " so much....

...........starting with good ol' MaccyD's.



So lets investigate shall we..

...I searched the internet for the 10 most popular McDonalds foods... so lets see what we are eating
-------------------------------------------------------------------------------------
BIG MAC


AMOUNT PER SERVING
Calories 540
Calories from Fat 261
%DV
Total Fat 29 g 45%
Saturated Fat 10 g 50%
Trans Fat 2 g 75%
Cholesterol 75 mg 25%
Sodium 1040 mg 43%
Total Carbohydrates 45 g 15%
Dietary Fiber 3 g 12%
Sugars 9 g
Protein 25 g
Vitamin A 6%
Vitamin C 2%
Calcium 25%
Iron 25%
------------------------------------------------------------------------------------
CEASER SALAD W.GRILLED CHICKEN


AMOUNT PER SERVING
Calories 220
Calories from Fat 54
%DV
Total Fat 6 g 9%
Saturated Fat 3 g 15%
Trans Fat 0 g 0%
Cholesterol 75 mg 25%
Sodium 890 mg 37%
Total Carbohydrates 12 g 4%
Dietary Fiber 3 g 12%
Sugars 5 g
Protein 30 g
Vitamin A 130%
Vitamin C 50%
Calcium 20%
Iron 10%
-------------------------------------------------------------------------------------
MCNUGGETS

Serving Size: 6 item(s)
AMOUNT PER SERVING
Calories 276
Calories from Fat 153
%DV
Total Fat 17 g 27%
Saturated Fat 3 g 15%
Trans Fat 0 g 0%
Cholesterol 42 mg 14%
Sodium 600 mg 25%
Total Carbohydrates 16 g 5%
Dietary Fiber 0 g 0%
Sugars 0 g
Protein 14 g
Vitamin A 0%
Vitamin C 1%
Calcium 1%
Iron 5%
-------------------------------------------------------------------------------------
DOUBLE CHEESE BURGER



AMOUNT PER SERVING
Calories 440
Calories from Fat 207
%DV
Total Fat 23 g 35%
Saturated Fat 11 g 55%
Trans Fat 2 g 75%
Cholesterol 80 mg 27%
Sodium 1150 mg 48%
Total Carbohydrates 34 g 11%
Dietary Fiber 2 g 8%
Sugars 7 g
Protein 25 g
Vitamin A 10%
Vitamin C 2%
Calcium 25%
Iron 20%
-------------------------------------------------------------------------------------
FRENCH FRIES

AMOUNT PER SERVING
Calories 500
Calories from Fat 225
%DV
Total Fat 25 g 38%
Saturated Fat 4 g 18%
Trans Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 350 mg 15%
Total Carbohydrates 63 g 21%
Dietary Fiber 6 g 24%
Sugars 0 g
Protein 6 g
Vitamin A 0%
Vitamin C 20%
Calcium 2%
Iron 8%
-------------------------------------------------------------------------------------
MnM's MCFLURRY

AMOUNT PER SERVING
Calories 620
Calories from Fat 180
%DV
Total Fat 20 g 31%
Saturated Fat 12 g 60%
Trans Fat 1 g 50%
Cholesterol 55 mg 18%
Sodium 190 mg 8%
Total Carbohydrates 96 g 32%
Dietary Fiber 1 g 4%
Sugars 85 g
Protein 14 g
Vitamin A 20%
Vitamin C 0%
Calcium 45%
Iron 6%
-------------------------------------------------------------------------------------
SAUSAGE EGG MCMUFFIN

AMOUNT PER SERVING
Calories 450
Calories from Fat 243
%DV
Total Fat 27 g 42%
Saturated Fat 10 g 50%
Trans Fat 0 g 0%
Cholesterol 285 mg 95%
Sodium 920 mg 38%
Total Carbohydrates 30 g 10%
Dietary Fiber 2 g 8%
Sugars 2 g
Protein 21 g
Vitamin A 10%
Vitamin C 2%
Calcium 30%
Iron 20%
-------------------------------------------------------------------------------------
FILLET OF FISH


AMOUNT PER SERVING
Calories 380
Calories from Fat 162
%DV
Total Fat 18 g 28%
Saturated Fat 4 g 18%
Trans Fat 0 g 0%
Cholesterol 40 mg 13%
Sodium 640 mg 27%
Total Carbohydrates 40 g 13%
Dietary Fiber 2 g 8%
Sugars 5 g
Protein 15 g
Vitamin A 2%
Vitamin C 0%
Calcium 15%
Iron 10%
-------------------------------------------------------------------------------------
QUARTER POUNDER W.CHEESE

AMOUNT PER SERVING
Calories 740
Calories from Fat 378
%DV
Total Fat 42 g 65%
Saturated Fat 19 g 95%
Trans Fat 2 g 125%
Cholesterol 155 mg 52%
Sodium 1380 mg 57%
Total Carbohydrates 40 g 13%
Dietary Fiber 3 g 12%
Sugars 9 g
Protein 48 g
Vitamin A 10%
Vitamin C 4%
Calcium 30%
Iron 35%
-------------------------------------------------------------------------------------
HOT FUDGE SUNDAE


AMOUNT PER SERVING
Calories 330
Calories from Fat 90
%DV
Total Fat 10 g 15%
Saturated Fat 7 g 35%
Trans Fat 0 g 0%
Cholesterol 25 mg 8%
Sodium 180 mg 8%
Total Carbohydrates 54 g 18%
Dietary Fiber 2 g 8%
Sugars 48 g
Protein 8 g
Vitamin A 10%
Vitamin C 0%
Calcium 25%
Iron 6%
-------------------------------------------------------------------------------------
So hope this has helped you ....

.... I'm hoping to do at least one resturant a month so you know exactly what your tucking into

Too busy to workout.... think again

One of the biggest excuse people give as to why they can't exercise is because they're too busy.
Now days people are working longer hours and travelling further to get to work so working out is the last thing anyone wants to do after a long gruelling day at the office.

What these people need is a 15 minute workout that gets results...
Here's a workout that fits the description, everyone can make room for a 15 minute workout...
... got an hour for lunch? do it then. Before breakfast or after work... it's doable everybody can fit in a 15 minute workout in 3 times a week,

The idea of the workout is big movements will burn more calories, it uses exercises that use multi-joint and multi-muscle movements in order to achieve this.

The way to perform this workout is to perform the 4 exercise circuit as fast as you can with good form. All you need is 2 dumbbells and 15 minutes worth of energy, and because this workout is designed to increase your metabolism you will burn more calories, even when your resting.

The 15 minute workout:
21 Squats
21 High pulls
21 Press ups
21 Full crunches
16 Squats
16 High pulls
16 Press ups
16 Full crunches
8 Squats
8 High pulls
8 Press ups
8 Full crunches
4 Squats
4 High pulls
4 Press ups
4 Full crunches

There you go not got enough time ... Think again! Enjoy this 15 minute workout, give it a go

Holly's still getting results

Holly before (we started in January)

Weight Loss Update – Weigh in 5th April 2010

I have been training with Alex for three months now and I am really starting to notice the difference. My clothes are much baggier and I am getting daily comments from friends and colleagues about the difference in my size, which is really motivating.

So, I was a bit annoyed when I jumped on the scales for my weigh in to see that I had only lost 3.5lbs since last month... surely that couldn’t be right!!! Well it was and my fears were soon alleviated when we did the fat percentage test and we discovered that I had lost a massive 6.5% in fat, going to prove that you shouldn’t just rely on one reading to prove you are on track to achieving your goal.

The tape measure results also put a massive smile on my face, with a loss of 2cm from my hips and 4cm from my waist in just 4 weeks. I’ve now lost an incredible 18cm from my waist and a 11cm from my hips – surely they were never that big

We have really stepped up the training now. Alex has created a programme for me that test my stamina and dedication, but it is working, and on the days I feel like cutting out half way through I just remember how good it feels at weigh in when I can see the loss for myself.

Easter was a real test for the diet, but I decided to cook my friends and relatives chocolate fudge cakes for their gifts and I have to admit it was the perfect fix for my chocolate cravings. After you have spent almost two days decorating four massive cakes with melted chocolate mixed with butter, sugar and double cream you really will NEVER touch chocolate again! Errrrkkkk!

Anyway, here’s to another productive four weeks and let’s see what the scales have to say next month!

If you would like to sponsor me and help Haiti victims visit www.justgiving.com/fighttheflabforhaiti

Holly Now

NEW Fat loss clinic

Who wants a beach body?....

...Have you got yours yet?

Possibly not, and with summer just round the corner theres no time to lose!!

If you've not quite got yours yet AC Fitness may have the solution you've been searching for...

The NEW FAT LOSS CLINIC is opening on Sat 8th May, and will run for four weekends.

Okay so we know your a personal trainer who specialise in Fat loss training, so why is this different from your normal personal training programme...

...well this is an intense 4 week course designed to educate you so that you have enough information and knowledge to create your own fat loss workouts.

sessions will run at the weekend on saturday and sunday at 12.30, the saturday session will be a mixture of theory (e.g. the science of fat loss) and practical work (group training session), so writing material will be needed and so will gym kit.
On the sunday the session will be all about metabolic conditioning, this group training session will get the whole body pumping and get you burning as many calories as possible.

By the end of the course you will have learned:
*how to design an effective fat loss programme
*Which exercises are the best to use
*What diet rules to follow
*Perfect technique


All teaching material will be available in hand out form so no need for note books. You will also get aditional materials like food diaries, diet cheat sheet, programme template, nutritional quide and some added bonuses.

8 fantastic metabolic group sessions, 4 educational sessions, leaning resources, fat loss manual, nutrition manual, 100% support throughout and after, and added to the AC Fitness client mailing list for all the latest news and information all at a reduced rate...

...so what are you waiting for??? Get in contact before it's too late.
This clinic is only available to the 1st 20 people.So act now and don't be left disappointed.

To book your spot call 07535669150 or email info@acfit.co.uk

You can't out-train a bad diet

Hey guys check out this video by Craig Ballantyne who is demonstrating that you can not out train a bad diet, I say it to my clients all the time and Craig's vid really puts it into perspective.

Check it out:

Holly's weight loss update

If you've not heard Holly has been raising money for Haiti, she has set a goal of losing 56lbs by 1st December 2010 and raising £1000 in total for hospitals in Haiti. So here's Hollys monthly update:

"I have managed to shift 5.4lbs / 2.6kg in weight, 1% of my body fat, 2cm off
hips and 3cm of waist this month.

In total, in the
past 8 weeks I have lost 13.4lbs, 6.1kg, 7.8% body fat, 14cm off waist and 9cm
off hips!"
http://www.justgiving.co.uk/fighttheflabforhaiti to donate!

Beer gives you a beer belly??????

Don't blame the ale, well not entirely.

"When you drink alcohol, the liver stops using fatty acids for fuel and switches to using alcohol instead," explains McCarthy.
"So it leaves any fatty acids it should have been using to be stored in adipose tissue,"


So that beer gut wasn't formed by the beer, it comes from the stuff the liver left behind while it was burning off the booze.

Sugar, sugar, and more sugar.

Would you put 12 sugars in your coffee? Then why would you accept the same from starbucks? A mocha frappuccino has the equivalent of 12 sugar cubes, while a McDonalds shake has a belt busting 28. See which foods are quietlty putting you at risk of obesity and tooth decay.


STARBUCKS MOCHA FRAPPUCCINO
16oz, whipped cream
Sugars 47g
Calories 380
Calories from sugar: 188(12 sugar cubes)



McDONALDS SHAKE
A 21oz(medium)
Chocolate shake
Sugars 111g
calories 770
calories from sugar:444 (28 sugar cubes)



FROSTIES CEREAL
A 75g bowl of Tonys favourite
Sugars 25g
calories 275
calories from sugar: 100(6 sugar cubes)





COCA-COLA
12oz (355ml) can of fizz
sugars 39g
calories 140
calories from sugar 140 (10 sugar cubes)

Just a few foods people eat on a daily basis, so be warery of what your putting in your body.

21 Day Rapid Fat Loss Testimonial

Heres a testimonial from AC Fitness' biggest loser Karen Harrup,


"When you hit your 40's you realise that it is not quite as easy to lose weight and keep it off. After trying numerous diet clubs and weight loss plans (all without success) I decided it was time to brave something a bit different.
I saw the advert for the 21 Day programme and decided I had nothing to lose! (Well that was the point, I had a lot to lose weight wise!)
I undertook the 21 day programe where Alex was understanding but did not listen to my cries of "I can't do it" and gave me the motivation to succeed. I began to look forward to the sessions, knowing that they were going to be a challenge but that I would change my body shape and become more confident. The nutritional advice was easy to follow and Alex always answered any questions I had about the plan.
I lost 11.7lbs in weight, lost 4.3% fat, 8cm from my hips and 6cm from my waist over the 21 days and felt extremely proud of my achievement.
I am now continuing to work with Alex and aim to become more healthy and be a fit forty something instead of a fat forty something.

I would reccommend this programme to anyone regardless of age, fitness or confidence.
Alex will inspire you to be the person that you have always wanted to be"
Karen

Mindset tricks

As we head into March, I'm going to ask a question- How's the New Years Resolution going?............I know I know silly question.
Did make progress or did your motivation sizzle out?
If you didn't reach your goal,
I want you to think why did I not succeed?
Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.

If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.
Success comes first in the mind, so visualize yourself accomplishing your goals.

*Remember, you are the only person who can hold you back.
*Forgive yourself and love yourself despite past failures.
*Decide what is important in your life, and focus on that.
*Conquer each negative thought the moment it enters your mind, when it is weakest.
*Give up the idea that things won't go right unless you worry about them.
*If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
*Look towards your future, if you believe the best is yet to come then it will be.
*You become what you think about most.
*The margin between success and failure is very small and easily bridged by determination.
*Start your day by accomplishing your hardest task first.
*Set small attainable goals, rather than one monumental goal.
*Convince yourself that exercise is fun, and it will be.
*Know your big reason why.
*Create a motivating play list of songs to use as the sound track to your workout sessions.

*Every decision you make leads you either closer toward achieving your goal, or farther from it.
*If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
*Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
*If you don't know exactly where you want to go, you will likely end up someplace else.
*You can have the body of your dreams, but first you must give up the belief that you can't.
*You can only have two things in life: excuses or results.
If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.

Wise Words

Have a look at this quote from the brilliant Einstein (click on the picture if you can't read it), and think about it in relation to your quest to fat loss.....



..........Are you doing the same thing you were doing 12 months ago, are you still getting little or no results, maybe you've put on more fat.

"if you do what you've alway done, then you will be how you've always been"

The majority of people who start an exercise programme for fat loss know they need to exercise but generally don't know what to do to maximise results and then tend to be doing the same routine 12 months later.
And you've guessed it they go nowhere in terms of acheiving results, so here's 2 tips:
1- Use weights when training, this is a very important factor when training for fat loss. Use multi muscle and multi joint exercises in order to maximise results and save time.
2- Change what your doing every 4-6 weeks, to keep shocking your body into getting reslts

If you've been wondering why your not acheiving results try these 2 tips and you should start seeing improvements

Keep Moving
Alex

Is Stress Making You Fat?

Here's a post from Youtube legend Sean Croxon who is a fitness and wellness Guru, here he is sharing his wisdom with you, well worth checking out

Cardio- Slow and steady or Short and intense

Okay the great debate of what cardio exercise to do, has been around for years and every week somebody will ask me my opinion on this subject.

So here's the argument.... which is better for fat loss slow steady cardio or shorter more intense inerval traaining?

Lets investigate shall we, well both side have very good cases:

With slow staedy cario it is said that keeping your exercise intensity between 50 and 75% of your maximum heart rate will keep you in a fat burning zone, meaning the majority of calories or the greater portion of calories will come from fat.

On the other hand with the intervals you burn more total calories in less time, in more intense shorter bursts.

So what's best for fat loss?

Well although there is no right or wrong, i believe you will get results a lot faster with the interval training and you don't have to spend hours in the gym to get results.

But the main thing is to do the thing you prefer/enjoy doing more, why? because if you enjoy your workouts your more likely to stick at it.

Most importantly................Keep moving!

Alex

Help Holly raise money for Haiti

One of AC Fitness' top clients Holly Draper is going the extra mile with her weight loss journey by helping out those unfortunate people in Haiti, to find out more please read the post below and help this fantastic cause.

Hello

As some of you might know I am trying to shift some weight! After my accident I became Ben and Jerry's number one funder, but unfortunately this has had an impact on my waist line!

I have teamed up with a personal trainer and in the past 4 weeks we have shifted 7% of my body fat, 8lbs in weight (my scales say more, but hey!!), 12cm around the waist and 6cm around the hips!

I am not very good at staying very motivated if there is a selfish focus. So I have set myself a goal of losing weight while raising money for Haiti.

My goal is about 56lbs off by 1st December and £1000 raised for Hospitals for Haiti.

If you would like to sponsor me please visit my Just Giving Page http://www.justgiving.com/fighttheflabforHaiti

Thank you


Holly

PS - If I don’t achieve my goal I will donate £100 personally on 1st December 2010!!!!

Please help Holly reach her goal and follow her story with AC Fitness on this very blog

Thanks for reading

Alex