- Write a gratitude list. Living in Bournemouth there is plenty to be grateful for. Visit the coast take in your surroundings and take notice of everything you have. A contented person is much less likely to engage in things which are unhealthy for them. Also right down all the things you are grateful in relation your health.
- Give yourself positive affirmations in the morning & try to ignore any negative internal chatter which you may have.
- Never compare yourself to others you are on your own journey.
- Set mini weekly goals with your Personal Trainer & congratulate yourself for achieving them.
- Reglarly change your exercise routine so you don't get bored of what you are doing and you continue too offer new stiumulus therefore avoiding the plateau which so many reach. This is the beauty of using a Personal Trainer, they will insure you don't reach that plateau.
Here are 5 simple tips to help you feel more positive whilst you embark on your health and fitness journey. A negative mind will only lead you back to eating unhealthy foods and ditching your fitness routine.
Delighted too be nominated for New Business of the year award in the St Albans District Chamber of Commerce Community Business Awards 2014
We are delighted too announce we have been nominated for new business of the year award in St Albans & Harpenden for the St Albans District Chamber of Commerce Community Business Awards 2014.
These awards celebrate the outstanding contribution of business to the community of the St Albans District. They are based not solely on successes and achievements but also upon the impact of those achievements on the business community and the people working within it.
We hope we can continue too help people get into better shape & improve the health of many more people in the future.
Thank you so much too all our customers for your continued support over the years. Fingers crossed we win.
Here is your 6 day plan to start this week
Its a detox diet designed to reduce your tummy size but must be combined with exercise. We hold bootcamp sessions in St Albans on Monday, Wednesday and Friday at 6am, 9.30am, 6.30pm plus Saturday at 10am AND you can benefit from 5 sessions for just £10 for the next week by clicking here.
Read the info
I am not going to lie to you this is tough, repetitive and boring but it get's great results with clients so stick with it as it's only 6 days. Many people at the start do suffer with headaches but this will usually show that your diet has been full of too much processed food and sugar so you are craving those things.
During this plan you'll be eating around 1500 calories per day (not advisable for pregnant or breastfeeding women). Most people can cope on this as long as its for short periods and we are getting the right vitamins and minerals and nutrients within these 1500 calories.
The lean white protein and green vegetables will keep you full and provide you with these nutrients, yet incredibly low in calories. This is the healthy way to do it. not the same as surviving on 1000 calories worth of diet cola and low fat cereal.
The green veg in the plan have been specifically chosen to help your body become less acidic which will help reduce bloating thus leading to a flatter tummy. There will also be much Fewer toxins in your system improving your waistline, tummy, overall health and appearance. As you won't be eating any complex carbs (such as bread pasta etc) and there is no fat in this 6 day plan your body will constantly be burning fat. I would usually stay well clear of low calorie diets but as this has such a high protein percentage you will not run the risk of loosing muscle but instead be burning fat fast.
You must stick to the plan as specified including the supplements. You can change lunch and dinners around if you want too to make it easier. You may also need to pre-cook food the night before if you work in an office.
This plan really works well so stick to it.
IF YOU WANT HELP WITH YOUR FITNESS TRAINING WE ARE OFFERING 5 FITNESS CAMP SESSIONS FOR JUST £10 FOR A LIMITED PERIOD IN JANUARY.
DOWNLOAND YOUR FILE BELOW AND SHARE WITH FRIENDS VIA FACEBOOK. GOOD LUCK AND HAPPY NEW YEAR
We all know sleep is important, but few people realise that not getting enough sleep pretty much neutralises the benefits of healthy eating and exercise.
When we sleep, protein production takes place that provides the necessary building blocks for cell growth and repair: The body recovers from stress damage, damage caused by ultraviolet rays and immunity is boosted.
Without sufficient rest the body is weakened, exposing us to greater risk of poor health. Lack of sleep also wreaks havoc with our hormones.
Lack of sleep causes persistently high cortisol levels, which can cause a myriad of disorders, including thyroid and metabolic dysfunction, cognitive decline, low serotonin levels resulting in depression, irritability, anxiety and carb cravings.
Lost sleep affects physiological and cognitive functions like memory and attention, complex thought, motor response and emotional control. It also makes us pretty miserable, irritable, anxious and stressed.
So why then are we sleeping so little?
In 1909, gas, electricity and coal were expensive, so when the sun went down most people went to sleep. Because of this, the average person slept for 13 hours per night. This decreased to about 7.5 hours in 1975, and is now at an all time average low of 6.5 hours, with many shift workers getting 5 hours or less.
Nowadays, when the sun goes down we simply switch on a lightbulb or watch the TV. Because of this, we now live out-of-sync with the normal light/dark cycle, and we now average only 6.8 hours of sleep per night. This is almost half the amount that we got a century ago.
Whilst we may like to convince ourselves that we can cope with very little sleep, there is more and more evidence that this lack of sleep is starting to affect our health.
You will experience trouble falling asleep and staying asleep. You will feel fatigued and irritable during the day. You will feel like you need a nap or two each day, feel more stressed and more down in the dumps than usual.
Abusing the sleep-wake cycle over a prolonged period can lead to the onset of insomnia, which has serious health risks.
The good news is that it's easy to improve the quality of your sleep. Most cases of poor quality sleep and insomnia can be cured. We will show you some simple strategies later in this article.
More worrying than losing a couple of hours here and there is that a huge number of people are using medication to aid sleep.
An estimated 10% of the American population takes some form of medication to sleep. (National Sleep Foundation).
Sleep aids are bad news. A study headed up by Dr. Daniel Kripke of Scripps Clinic, compared 10,529 people that took sleeping pills with twice as many who didn't.
The study revealed that those taking prescriptions were at a 35% increased risk of cancer compared with the non-prescription group. The study showed that the risk of developing lymphoma, lung, colon or prostate cancer associated with sleeping pills was greater than the effect from smoking.
It's crazy. Rather than make positive, natural changes to our lifestyle and environment, we resort to sleeping pills, wake up pills, caffeinated drinks and other stimulants to get us through the day.
Sure, it's challenging to find more time for sleep in an increasingly busy world - we've more to do and more to think about.
But the truth is we've also become our own worst enemy: We stay up too late, we eat too late, we stimulate the brain with computers and phones all day long, we constantly eat stimulants and we don't give the brain adequate time to rest, relax and wind down each day before bed.
Our ancestors slept in alignment with Mother Nature. They went to sleep a few hours after the sun went down and woke with its rise. They ate a diet that complemented their sleep and properly exercised the mind and body to make it sufficiently tired for a good night's sleep.
So what causes us to sleep?
There are two main mechanisms:
Firstly, when we wake up and move around, our body produces a substance called “adenosine”. When the levels of adenosine rise to a certain point, the body recognises that the level needs to be lowered and so stimulates the sleep response in our body. This makes us sleepy, because when we are asleep and not moving, the adenosine is removed and returned to a lower level.
The second mechanism are our natural 24hr cycle of hormones, known as circadian rhythms. The main hormone linked to sleep/wake cycles is the hormone cortisol.
This is the normal sleep homeostasis pattern. When we wake up in the morning, the level of adenosine in our blood rises and this increases our “sleep need”. In the morning, this leads to a rapid rise in “sleep urge”, which causes us to feel sleepy in the early afternoon. A short powernap or siesta lowers our “sleep urge”, but does not have much of an impact on or “sleep need” as adenosine levels continue to rise.
Eventually, both our “sleep need” and “sleep urge” reach a critical point and this causes us to fall asleep to lower the adenosine levels in the body. The reduction in adenosine reduces both our “sleep need” and “sleep urge” and resets us for the following day.
Normal rhthym of Cortisol
Cortisol is an energising hormone, that gives us energy and stimulates our hunger.
The release of cortisol into our blood usually has a very precise 24hr rhythm. It is low throughout the night (which makes sense, because we don’t want to be full of energy when we are trying to sleep) and then rises rapidly when light (i.e. the sunshine) hits receptors on our body. This means that cortisol is normally highest between 6am and 8am, meaning we should wake up at this time feeling full of energy and very hungry for breakfast. After this time, cortisol levels drop fairly rapidly. By 6pm to 8pm, cortisol levels should be fairly low so that we feel sleepy. Low levels of cortisol stimulate the release of melatonin, which tells our body it is time to sleep. Cortisol levels are lowest around 2am to 4am (when our sleep is deepest), and then rise rapidly when stimulated by light (sunshine).
Abnormal rhythm of cortisol – Adrenal Fatigue!
However, when the adrenal glands are forced to work harder than normal (due to a high intake of teas and coffees, lots of little stresses and lack of relaxation), they lose their natural 24-hr rhythm and ability to respond to stressors. Instead, their output changes so that they simply release a constant level of the hormone cortisol.
This means that when a person wakes up in the morning, the level of cortisol is too low, leading to feelings of tiredness in the morning. Also, because cortisol stimulates the appetite, a low level of cortisol in the mornings mean that you wake up without an appetite and not wanting a breakfast.
Conversely, cortisol levels at the end of the day are too high. Because cortisol is an energising hormone, it leads to a conflict within the body, whereby the person recognises that they need sleep and yet is unable to stop their brain whirring at a million miles an hour. This is the classic “tired-but-wired” phenomenon. High Cortisol levels lead to higher levels of body fat storage particularly around the mid section on the body.
This diagram shows a person’s sleep architecture, or the make up of their sleep.
When a person moves from being awake to being deeply asleep, they follow a very specific pattern.
First, the person enters a stage of sleep known as Non-Rapid Eye Movement (NREM) 1, which is dominated by beta and alpha brain waves. In this stage, the person is “dozing”, and is likely to be able to respond to a question (although will sound slightly sleepy).
After this stage, the person moves into NREM 2, which is dominated by alpha and theta waves. In this stage, the person may appear asleep, but will still be able to respond if you called their name. Some people in this stage often experience the sensation that they are falling and may jerk back awake. NREM 2 accounts for approximately 50% of sleep. NREM1 and NREM2 are both referred to as shallow sleep.
After NREM2, the individual passes into NREM3, which is dominated by theta and a small amount of delta waves. The person will now be asleep. After NREM3, the person moves into NREM4 (when more than 50% of the brain waves are delta). This is the deepest level of sleep, and it appears that NREM4 is vital in regulating hormonal levels and physical repair.
After NREM4, the person moves back to NREM 3, then NREM2 and then into Rapid Eye Movement (REM) sleep. REM sleep is where the person dreams, and is believed to be the main phase of psychological/cognitive “repair/restoration”. After REM, the person moves back to NREM2 and then continues to cycle from NREM2 to NREM4 to NREM 2 to REM and back.
The first half of sleep is dominated by NREM4 (slow delta waves), with less REM (beta/alpha waves), whilst the second half of sleep is dominated by REM, with less NREM4. Thus, some people argue that the first half of sleep is focused on physical repair and the second half of sleep is dominated by psychological/cognitive repair.
Unfortunately, a number of common factors can prevent the normal sleep architecture.
What stops people reaching NREM4?
Caffeine, stress, sugar, light and certain hormones can all prevent a person from accessing NREM4. When this happens, the normal regulation of hormones and physical repair does not occur. This can lead to an excess of hormones that stimulate hunger and fat storage, and a decrease in the number of hormones that burn fat, balance blood sugar and stimulate the immune system. At the same time, the lack of physical repair means that the person wakes up feeling tired and drained.
Affects of poor sleep
There are a number of side affects from poor sleep health.
With regards to weight, we know that poor sleep can lead to an increase in a person’s body fat level. For example, poor sleep quality increases the level of ghrelin, a substance that stimulates hunger. In particular, Ghrelin increases our cravings for refined foods and sugars, which lead to higher fat levels. Also, poor sleep quality reduces impairs the hormone leptin. The level of leptin in our body tells our brain how much fat we have. When the body cannot sense Leptin, which is what happens when we have poor sleep, the body senses that we do not have enough fat and therefore increases our hunger and the level of fat-storing hormones.
Reduced sleep also impairs our immune cells. Because the immune system is a key part in cancer prevention, a reduced immune system may increase our risk of certain cancers.
Finally, poor sleep health impairs our ability to control blood sugar levels. In fact, just a few nights of less than four hours sleep can cause a person to enter a pre-diabetic state. Poor sleep also impacts on our cardiovascular system, such as pushing up blood pressure.
Strategies to Improve Sleep
Stimulants are known to have a very significant impact on sleep health by interfering with out ability to enter deep sleep.
Caffeine, which is found in coffee, fizzy drinks, tea and some medications has a half life of five hours. This means that 10 hours after having a coffee, there is still some left in your blood. Imagine the effect on your sleep after drinking just a few cups of coffee each day!
Nicotine is also a potent stimulant. Whilst many people feel that cigarettes help them feel relaxed, they actually have a secondary stimulant effect on the body.
Because of the effect they have on our bodies, caffeine and nicotine are both addictive and so people need to consume more to achieve the same level of relaxation, leading to a net effect whereby people feel tense, anxious and stressed simply because of the craving for nicotine and caffeine.
Avoid bright lights before bed
Bright and flickering lights both send false signals into the “body clock” in our brain, telling it that it is daytime and that we should therefore be awake, full of energy and hungry for food. This is often a common reason why people get cravings for refined and sugary carbohydrates at night.
Avoid electrical devices in the bedroom
Finally, because much of our body is controlled via electrical currents, there is some evidence that electrical devices may interfere with the way our body works. This means that electromagnetic waves from electrical devices may affect our ability to enter deep sleep.
Eat foods rich in Tryptophan
There are also a number of things you can do that may help you sleep.
One of the best strategies is to try to eat foods that are rich in the nutrient tryptophan. Tryptophan is an amino acid that is required in the body to produce serotonin, which helps us to relax and puts us to sleep.
There are a number of foods that are rich in tryptophan, including cheese and milk, turkey and chicken, and potato skin. Other sources include dark chocolate, oats, bananas, dried dates and peanuts. Unfortunately, simply eating these foods may not necessarily help. This is because the body takes up other amino acids before tryptophan. Therefore, you should try to have tryptophan-rich foods separately from other protein-rich foods (such as other meats). Also, eating carbohydrate at the same time may help, because it helps move the tryptophan into the brain, where it is converted into serotonin.
So, a turkey or cheese sandwich on wholegrain bread, or jacket potato with chicken, may be a helpful evening meal.
Take a warm bath or shower before bed
Taking a bath or exercising gently before bed is an effective way of putting you into a sleepy state. During sleep, the body’s temperature naturally drops. This is a signal to the body to stay asleep.
When you have a warm bath or exercise gently before sleep, your body’s temperature rises. When you then get out of the bath or stop exercising, your body temperature drops and this acts as a very strong signal that you should be asleep.
Build a night time routine
Human’s are creatures of habit and function best when following a routine.
With sleep, one key routine is the time that a person falls asleep and the time that they wake up. There is evidence to suggest that the optimal time to fall asleep is 10.30pm, whilst the optimal time to wake up is 6.00am. Ideally, try to follow both of these. If you can’t follow both, then try to always wake up at the same time each day.
Another obvious tactic when trying to build a routine is to ensure that your brain associates the bedroom with sleep only. Spending time reading and watching TV in the bedroom reinforces to the brain that you should be awake in the bedroom.
If you only use the bedroom for sleep, you reinforce to the brain that you should be sleepy whenever you are there.
Try relaxation activities such as meditation or yoga
Relaxation activities are very good for stimulating the part of our body that aids rest and relaxation. When this part of our body switches on, it is easier for us to switch off and sleep.
Classic forms of relaxation exercises include deep breathing meditation and Yoga and Tai Chi.
Avoid high intensity exercise before bed
Whilst moderate exercise can help our body’s to relax, high intensity exercise that lifts our heart rate above 85% of the maximum level actually stimulates the production of adrenaline and cortisol. Both of these are energising hormones. Whilst the effects of adrenaline are fairly short-lived in the body, the effects of cortisol can last for five hours or more.
When you are trying to fall asleep, the last thing you want is elevated cortisol levels, because it energises the body and therefore makes sleep harder to achieve.
Lemon and thyme Chicken served with a chunky salsa
As featured in the Zest for Life Boot Camp Healthy Eating guide this dish is simple and easy to make and packs a powerful protein punch. The tomatoes in the Tomato Salsa help prevent cancer, staves off heart disease, boosts immunity, enhances vision, beautifies skin and increases antioxidants!!
A great meal which can be eaten anytime of day due to its low carbohydrate to protein ratio.
2 chicken breast, skinless
3 tomatoes, deseeded, chopped
1 avocado, stoned, skinned, sliced
1 yellow pepper, diced
1 red onion
celery stick, diced
garlic clove, finely diced
Preheat the oven to 180c. Cover the chicken breasts in coconut oil, thyme leaves and lemon rind and place in the oven for 20 minutes. In a medium bowl, mix the rest of the ingredients. Add some lemon juice and fresh ripped basil.
For two lucky (or not so lucky readers) of the Herts Ad have won a competition to train alongside personal trainer Ben Jackson. The two ladies who have a personal connection with the hospice will train with Ben Jackson on a weekly who will take them through their paces and provide them with weekly training plans.
Ben said, “I’m really excited to be working alongside two truly inspirational ladies. For both of them running the HERTS 10K will be a real personal challenge and a life changing experience. Taking them from zero to 10k will not be easy as both have a medical history that adds to the challenges any newbie runner finds. After meeting with the ladies I’ve not doubt their determination and humour alongside eleven weeks of physical training will get them across the finish line.”
The ladies have called themselves ‘Ben’s Angels’.
Readers may recognise Sarah Toll as one of St Albans recent Olympic Torchbearers. Sarah finished chemotherapy and radiotherapy in 2010 however the treatment and the drugs she is still taking affect her energy levels making her feel very fatigued. Exercise for Sarah will be hard. At the moment Sarah can’t jog for more than five minutes without stopping and sometimes walking a flight of stairs is an effort.
Sarah said, “I’m really excited about training for the HERTS 10K. Running the race is all part of moving forward and putting cancer behind me. In my younger days before being diagnosed with cancer I was fit and healthy and I want to get back to that again.”
Exercise classes that are focused on fun are unquestionably on the up. This is a great way to encourage the non-active people among us to part take in something we all should feel a part of…health and physical fitness.
This week’s episode of The Apprentice focused around setting the contestants the task of inventing a new innovative fitness class. My question is? Is the balance in danger of shifting from health and fitness rewards to people jumping on the financial bandwagon?
Is it right to devise a class based upon a socially constricted image of how people should look without getting to the grips of what most people actually need. Yes having fancy marketing campaigns where they use models to sell the new campaign can act as inspirational but in reality these models have trained for years to be in this physical condition and have done the basics first.
Take the 80’s themed fitness class devised on the Apprentice “The Groove Train” as seen above. The original idea was to devise a skipping class, which if done in the right way would be fantastic, but instead they let a gimmicky idea takeover.
The promotional video sums it all up. People dressed in silly outfits leading with the phrase “Do you want to keep fit but most importantly have fun. And Burn up to 300 calories” Surely keeping fit and getting results is more important than having fun to people attending a fitness class.
“The funky squat” an exercise they devised certainly won’t be featuring in my boot camps or personal training sessions. They combined doing a squat with a Saturday night fever roll of the hands into a point above your head. Yes this maybe great fun but it’s a classic example of detracting from the actual point of the exercise by jazzing it up with additional movements, which have limited benefit to you at the detriment of the core exercise.
As they put it “lets work those hamstrings” This takes a very simple view of a key exercise, the squat, which the majority of the population who take part in exercise cannot perform correctly.
I use the overhead squat with clients to assess dynamic flexibility, core strength, balance, and overall neuromuscular control. Here are just some of the common problems people have when performing this movement. Knees move inwards as they have probable underactive muscles including the Med.Hamstring, Med Gastocnemius, Gluteus Medius/ Maximus, Vastus Medialis, Anterior Tibiallis and posterior Tibialiis. This can lead to Patellar tendinopathy, ACL injury, IT Band tendonitis to name just a few.
Another common problem is arching of the lower back which could be due to overactive muscles in the hip flexor complex, Erector Spinae and Latissimus Dorsi or underactive muscles including Gluteus Maximus, Hamstrings and intrinsic core stabalisers. This is likely to eventually result in lower back pain which you want to try and avoid at all costs.
This is just a small element of what can be observed when performing a squat but as you can see a simple exercise actually tells you a lot and needs to be mastered by most on a one to one level.
In my view the industry is wrongly moving away from the basics, ‘The 5 pillars of movement’ which are essential to get right in order to live life to the full, look good and avoid injury. To put it in perspective if you have watched the film 300 the Spartans had fantastic physiques not because they went to fun fitness classes but because their diet was clean and lean and they performed the “The 5 pillars of movement’ day in day out in their daily work and leisure activities.
A lot of the industry now focuses on customer attraction rather than what’s best for the customer’s fitness. A great shame in my opinion.
I’m a big believer in telling people straight and devising plans that will work for them. Getting fit and keeping fit is hard work and people should understand that to get results isn’t always fun but takes determination and discipline but everyone can do it if they master techniques and are dedicated.
A classic example when my clients want to skip the basic movements before mastering them is if you were too learn how to play Tennis you would approach a tennis coach. They would not begin teaching shots such as the backhand volley until you could hit a forehand correctly. This would then take years to actually master. This is why I find it strange that people believe they can teach themselves how to perform exercises without being taught one on one and dedicating time to perfecting each one. Only then will you truly get all round fitness and the body you desire.
With the London Olympics soon upon us thousands of Hertfordshire’s community are rising to the challenge and taking part in local 10 km charity events such as the Herts 10k or the London Marathon. Motives differ from person to person but there is one common goal that everyone shares and that is to succeed and complete the race. However so many competitors don’t make it to the finish line as they pick up unwanted injuries during and before the race. By warming up, regularly stretching and keeping your body in balance, a great many injuries can be avoided.
When it comes to warming up and stretching It’s all too easy to get into bad habits and set off on your run without taking the time to mobilise your joints which is essential to avoid the development of muscle imbalances leading to injuries.
Ensure that you warm-up and mobilise your joints for about 10 minutes before you start your run and include a cool down at the end of your training which includes developmental stretching and is designed to improve flexibility.
Everyone will experience varying degrees of tightness in different muscles so it’s important to become in tune with your body and stretch those tight spots regularly. Please see the below video showing you a highly effective warm up to help you make it to the finish line.
Nutrition is a beneficial factor for recovery
Flexiblity and muscle imbalance is one of the major causes of injury amongst runners but many underestimate the importance of nutrition as a compliment to there training. Carbohydrate is the essential fuel for prolonged endurance activity but runners do rather obsess over this. You don’t need to scoff pasta at every meal. Protein is crucial for recovery and repair of your muscles, which you'll be needing a lot more of during marathon training to avoid fatigue and injury. In fact research shows that new exercisers have an increased need for protein, because the body has yet to become adept at conserving and recycling it. The ideal post-run snack contains around 50g of carbohydrate along with 20g of protein.
Checkout the recent article in the Herts Advertiser where I put Matt Adams through his paces and show him one of the many successful techniques I use with my clients to drop body fat quickly.
This workout is not for the faint hearted as Herts Advertiser very own Editor Matt Adams recently found out when I took him through one of my fat burning workouts. People require a basic level of fitness and self-motivation to perform this properly but the results I have achieved with my clients for fat loss are exceptional.
The common mistake I find with people trying to lose weight is they either do the same routine for long periods of time or do many different routines but the actual principles used in there training is essentially the same i.e. they would train different body parts but the rep speed, rest time in-between sets, and style of training were always similar.
I would recommend doing a GPC programme for no longer than 4 weeks and as part of a phased fat loss strategy where by you incorporate a variety of training methods to keep your body guessing and progressing – Particularly as you get down to a low body fat percentage where you will find it hard to loose that final few percent.
Another common mistake is the nutritional intake used to compliment training and enhance their well-being. People often come to me with the misconception that opting for a really low calorie diet (more than 500 calories under the BMR) is the way to lose weight. This will just place your body into starvation mode and essentially you will lose muscle and water which, yes, will lead to a huge loss in weight but this is not the weight you are trying to lose. You will become tired and irritable and are highly likely to yoyo in weight all your life. For most fat can only be burned off gradually by incorporating a solid eating plan full of natural foods, which haven’t been processed and are high in fibre, protein and other key nutrients. An eating plan should be enjoyable and sustainable rather than a diet for just a few weeks that makes you feel tired and miserable.
What is GBC?
In a nutshell GBC is a method of super-setting different body parts in a session alternating between upper and lower muscles. The GBC program is characterised by short rest intervals (30-90secs) and multi-joint movements to generate maximum growth-hormone production working in a rep range of 8 - 15 per set and using a controlled rep tempo.
You are not training the muscle to complete failure (60% of your 1 Rep Max), instead use good technique and rely on the short rest periods to supply the intensity.
+ Not only does GBC result in greater fat loss than most aerobic programs can produce, but it will not sacrifice strength and muscle mass – in fact it can make you stronger.
+ The lactic acid pathway is better for fat loss than the commonly accepted aerobic pathway. High blood lactic levels decrease blood pH levels, which in turn, sends amessage to the brain to accelerate its production of growth-hormone. Higher growth-hormone levels increase fat loss.
+ I have used this type of training with many of my clients to decrease body fat percentage and increase lean tissue. Working with male clients I have decreased body fat by up to 5% percent in 6 weeks using this method whilst increasing muscle by around 4.9 kg and it’s not uncommon for women to lose up to 4% percent body fat in the same time period.
+ I understand people of today have less free time as people are working longer hours than ever before. A great part about GBC training is that you can get a lot more done in a short space of time as sessions last around 35-40 mins but you can complete over double the amount of volume compared with traditional styles of training.
+ It is actually recommended to cut back on your cardio training when doing this routine. The fast-paced workouts burns up calories like an inferno and although it is working on your anaerobic endurance your heart and lungs will be working really hard at the end of the workout. So effectively you're losing fat from hard weight training and sensible eating.
+ I find motivation for training really improves with my clients as sessions are always varied so they don’t get bored of the gym. Most of clients actually look forward to their next session and really enjoy it – although they know it will be tough!
One day of a four day routine
1a Squats | 4 x 12-15 | speed (401)
1b Pull up’s | 4 x 10 | speed (311)
60 second rest between each superset
2a Step Up’s | 4 X 12 | (20X)
2b Dumbell Chest Press | 3 x 10-12 | (411)
60 second rest between each superset
3a Swiss Ball Hamstring Curls | 3 x 12-15 | (311)
3b Arnie Press | 3 x 10-12 | (311)
45 second rest between each superset
4a Dynamic Lunges | 3 x 10-12 | (301)
4b Bent over row | 3 x 10-12 | (301)
45 second rest between each superset
From rack with barbell upper chest height, position barbell on back of shoulders and grasp bar to sides. Dismount bar from rack. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.
Step up and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.
Stand facing side of bench, step or platform. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.
Dumbell Chest Press
Lie supine on bench with arms at right angle, dumbells in hand and knuckles facing the ceiling. Press dumbells up until arms are extended. Lower weight to upper chest. Repeat.
Swiss Ball Hamstring Curls
Lie supine on floor with lower legs on exercise ball. Extended arms out to sides. Straighten low back, knees, and hips raising back and hips off of floor. Keeping hips and low back straight, bend knees pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees. Repeat.
Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists. Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.
Stand with hands on hips or hold dumbells. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
Bent over row
Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.