Archive for October, 2012

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OK guys, so following from my previous blog post on avoiding the unwanted weight gain over the winter & Christmas period lets get started with tip #1.

Don’t eat until you are bloated – Now, this is easier said than done right. We have all been there before…Imagine, you have all that nice food in front of you… Chicken, Beef, Turkey, 3 types of sweet potato, rice, gravy, brussel sprouts and on top of that a whole heap of puddings covered in ice-cream, apple pie, tarts…Good times right. It’s all good until you eat too much and you’re left feeling bloated and uncomfortable. What’s worst is you haven’t even started desert yet…Does this sound like someone you know…Maybe you LOL.

It’s OK, we all do it sometimes but we just need to try and control it. Don’t get me wrong here guys, I’m not saying don’t eat and enjoy, just eat smartly because when January 1st rolls around and you’re 8-10lbs heavier it’s not a nice feeling. Then you find your New Years Resolution is what it was last year and the year before and the year before and the year before…Spot a pattern! This can be avoided by applying balance and self control.

So, the next question might be, “How do I know when I’m reaching the bloated stage before it’s too late?”

1) Eat Slower – It takes 20 minutes from when the food reaches your stomach to speak with your brain to say “Hey, I’m feeling full now, please stop the intake of food” LOL, this is true by the way. So by eating slower your brain and stomach can communicate with each other before it’s to late. You ever eaten fast and felt OK then a few moment later BAM, Mr Bloat comes along and keeps you company for a few hours.

2) Eat a smaller amount – Eat to the point where you could still have a little more. So for example, you finish your Sunday dinner and you can still see some Chicken left over with some coleslaw on the table, tell yourself NO and wait for another 2-3 hours. Not only does this speed up your metabolism which leads to fat loss it also helps build your will power which in turn helps you become a stronger person…deep right.

3) Less Carbs – Note I didn’t say no carbs! I mean c’mon, how can we say no to carbs at this time of the year. As wonderful as they are they can really bloat you up. It’s not uncommon to hear of carbs bloating people up for a good 3-4 days. So that means if you’re having them everyday (and loads of them) it’s inevitable what’s going to happen…

So…That’s tip #1 for today, I will be posting up tips every week until Christmas day. You know the day when the belt buckle comes loose…LOL…Eat Smart Guys.

(Click Picture to read message)

Hello my good readers. I have a question for you all…Are you enjoying life? I mean really, are you enjoying life? I’ve been asking myself this question a lot recently and I think I could be doing a lot more to be honest.

You see, life is short and we don’t know when it’s our time to go…

Now, everyone’s interpretation on what enjoying life means is going to be different and that’s totally understandable as we are all indeed different, but are you getting up every day and enjoying life, living life to the fullest?

I ask my friends and family this same question and it doesn’t appear that they are living life to the fullest and I always ask them, why? Nobody seems to be able to answer that question.

Now, some food for thought…Imagine if life our life was taken from us but we had another opportunity to come back, would you live your life differently knowing what you know now? Really think about that for 5 minutes…

If you answered yes to that question then start making that change now people, TODAY! Start doing the things you would love to do rather than just procrastinating on the idea. Start spending time with your loved ones more, treat yourself when you can, smile at someone when they are looking down, take care of your body and love everyone around you.

As I’m getting older I’m starting to view the world differently and I’ve realised that life is way too short to procrastinate…Life is way too short to not do the things you love.

Remember, what you do today will change your tomorrow, so enjoy now and live your life to the fullest. Live in the present and live for the moment.

Stay Blessed

Quote of the day

Posted: October 31, 2012 in Uncategorized

What the mind can conceive, it can achieve.

Napoleon Hill

Winter Fat Loss Series

Posted: October 28, 2012 in Uncategorized

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Hey Guys. Winter is here now (well what feels like it anyway) and around this time of year our body weight tends to creep up quite a bit. You know how it is, people stay warm & wrapped up in their houses and crave all these “comfort foods”. Christmas being around the corner as well is an excuse for people to let their diets totally slip up.

This has given me the idea for the “Winter Fat Loss series” where every week up until Christmas I will be posting up tips on fat loss starting from next week.

In the series I will cover tips on nutrition, exercise and different ways of avoiding the inevitable fat gains.

So look out for that and some more cool stuff real soon!

Women & Training – PT1

Posted: October 24, 2012 in Uncategorized

Hey Guys. I hope everyone is blessed and feeling good for another read.

Today I wanted to write blog post 1 of 2 about women & training. I decided to write a blog on this topic as I know far too many women avoid the gym due to a fear of getting too “muscular” OR “hench” as some of you call it LOL. I am feeling nice today and will give you lot the secret to success 🙂

I train with many female clients and all of them thus far have said to me in one way or another “I don’t want to lift weights, I’ll look like those female bodybuilders”.

I feel this is one of the reasons why we don’t see as much females in the weight section these days. It’s a shame as well as there are many benefits to women incorporating weights in their training programme. Let’s look at some of the advantages of woman lifting weights below:

1) Dropping Body Fat – You may have been told that cardio is the ultimate fat burner, but that effect diminishes soon after you’re done with the bike. Build more muscle and you’ll keep your body burning fat all day long (due to increased metabolism). Studies show that adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories.

2) More definition – Dr Jason Karp an exercise physiologist and author has proven that due to low testosterone levels women can’t build huge muscles. All that will happen is your muscles will become more dense and tighter which will equate to a leaner defined physique.

3) Burn more calories – You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended.

4) Get Stronger – Lifting heavier weights will get you stronger and may help to boost your confidence. Exercises using your own body weight is great to start out with, for example, press ups, bodyweight squats, pull ups, lunges… just to name a few. You can then progress into compound exercises.

These are just 4 examples, in part 2 I will go into more details and more science. For now I’m just trying to open up the eyes of you beautiful women out there who are afraid of the iron. 90% of the time women trying to loose fat go about if the wrong way with all these fad diets and crazy “10 minute to a thinner you” training programs that you see far too often in these magazines (I won’t state names).

To be honest with you it’s not easy all this getting in shape stuff. Watching what you eat around the clock, counting calories or weight watcher points or whatever path you are taking. But I tell you what… it’s possible…And it’s very much do-able if you want it bad enough. All it takes is some education (nutrition & training), dedication & consistency, no special pill or special operation. That is the secret…But no one wants to hear that! This applies to you guys as well.

Once we accept that we have to put in 100% effort we then mentally gear ourselves up for a journey that will have many ups and downs, twist and turns but a very rewarding outcome, a better and stronger you.

If you’re a guy reading this, show it to your girlfriend or a female friend. If you’re a female reading this, share it with a friend…Let them know as you have just learnt, weights can do you some good.

Thanks to Charlotte Andersen for your insight and philosophies on women and training.

Until next time guys…

Quote of the day

Posted: October 24, 2012 in Uncategorized

A wise man learns by the mistakes of others, a fool by his own.

Training when your ill

Posted: October 18, 2012 in Uncategorized

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Hey guys. As some of you know I haven’t trained for the past few days (nearly a week) due to a cold I’ve come down with. The cold hit me quite hard so I’ve just been resting and eating a lot (what’s new LOL). However, this inspired me to write today’s blog as I know there is a lot of discussion about whether to train or not when you’re ill.

Now I’ve come to learn everyone’s different, our bodies don’t all react to the same thing. You know how it goes, what works for person A might not work for person B.

Me personally I avoid the gym at all cost. My reason for this is I feel worst after the gym session and even worst the next day. But then I’ve come across people who train when there ill and claim it makes them feel better…

I have been researching this topic for some time now and want to share a small extract I found from an article:

QUOTE – “The flu, as you may have already found out by experience, is much more severe as it is usually accompanied by an array of body aches and fever. Therefore, your body’s immune system is taxed much more by the flu than by the common cold. At this time, bodybuilding training would not only be detrimental to muscle growth, but it would also to your health as well. Remember that while training can help us gain muscle, lose fat, feel good and energetic, it is still a catabolic activity.” END QUOTE

Now this article here is referring to having the flu. As we all know there is a major difference between the cold and the flu. However, I still feel when I have a cold my body is in a catabolic state (loosing muscle).

The thing is right; I have read some studies which show training in itself breaks down the immune system (I’m still researching more into how true this is).

I just think you guys have to listen to your own bodies when it comes down to this kind of thing. Listening to your body is vital and I am a strong advocate in this belief. So much so I think “Listening to your body” should be a future blog post, let me know what you guys think?

However, if you are persistent on training when your ill I would say make the weight a little lighter and do more reps. Cut your cardio time in half or drop the speed a little, this is just my opinion.

When I’m ill I try to eat more fruit and vegetables. I supplement with extra vitamin C and make sure I wrap up warm. It’s coming up to the winter now so take extra caution as everyone starts getting ill this time of the year.

Look after yourself guys, train smart and listen to your bodies.

Much Love

Quote of the day

Posted: October 15, 2012 in Uncategorized

I have found that if you love life, life will love you back. Live everyday like it’s your last!

 

-David-

Full Body Circuit

Posted: October 7, 2012 in Uncategorized

Good evening guys, or after noon or even morning, depending where you are in the world right now. I hope everyone is well and living life!

I really wish I could blog more as I do enjoy it but time is against me. I’ve started studying for my ITEC Sports Massage course, I’m working 8-10 hour shifts and trying to squeeze in gym, but it’s all good as I’m alive and healthy so can’t complain!

Anyway, I thought I would post up a workout circuit I do every now and then or sometimes twice a week just to switch things up a bit. A lot of people ask me about my training style or why I use such light weight for certain exercises and I tell them, it’s not about how much weight you use, it’s about feeling the muscle work! Mind and muscle connection!

If I’m going for size I tend to up the weight a little but with this circuit heavy weight is not needed at all.

This workout is great for strengthening the core, balance, fat loss, flexibility, endurance and if done correctly, putting on some size (depending on your diet)

It’s also suitable for both men and women (ladies, lifting weights won’t get you big & I will explain why next week)

I actually done slightly adapted version of this workout in one of my friends circuit classes last year, and I kid you not, everyone was fadoozled by the end of the hour – Check out his site – http://www.bodygoals.co.uk/

Anyway, here goes:

1) Press Ups – 10 reps

2) Dips – 10 reps

3) Clean & Press (Half your body weight) – 10 reps

4) Deadlift (Half your bodyweight) – 10 reps

5) Leg Press (Half your bodyweight) – 10 reps

6) Bench Press (Half your bodyweight) – 10 reps

7) Bent Over Rows (Half your bodyweight) – 10 reps

8) Body weight Lunges – 10 reps

9) Pull Ups (Using body weight) 10 reps

10) Reverse Crunches – 10 reps

If you calculated, you will see that’s 10 reps per exercise. Not only that, it’s 10 exercises. 10×10 =100 Reps!

I should just call it the 100 workout LOL. Now don’t be fooled, it took me a long time to work up to this (a very long time) but it was well worth the effort.

You will be sweating & panting for ages (get your mind out the gutter LOL) but you will feel good for it after.

The good thing about this workout is your using your own bodyweight plus compound exercises. For those of you who don’t know what a compound exercise is, it is basically a exercise which utilises more than one muscle in any given movement. For example, a bicep curl just works the bicep whereas a deadlift uses your glutes, hamstrings, quads, back, traps and core.

Anyway, that is my time as I have to go study the anatomy…No joke…I’m currently going over the skeletal system..You know, long bones, short bones, flat bones, diaphysis, the sacrum, articular cartilage and all that good stuff 😦

Take care peeps!

Leg Press 740lbs (336kg)

Posted: October 7, 2012 in Uncategorized

Trying to get some videos together now! Will be posting little clips of me in the gym and then progressing to more educational videos.