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).....
Thursday, 27 May 2010
Thursday, 20 May 2010
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!!!
... 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!!!
Sunday, 16 May 2010
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
Wednesday, 12 May 2010
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 :-)
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 :-)
Thursday, 6 May 2010
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
...........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
Saturday, 1 May 2010
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
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