How long does this fitness journey take?

Darn good question!

Be prepared to take your time and you’ll be rewarded with awesome results, however if you stop doing what you enjoy every day in favour of spending time in the gym and spend every day eating broccoli and your exercise weights you’ll easily become not just demotivated but also burned out and thoroughly bored.

The most fat you can realistically and safely lose in a week is around 1kg or 2.2lbs and little and often just like your eating is the key.

Building strength and fitness can happen quickly especially if you’re new to training as your muscles, body and mind love the new stimulus and will respond correspondingly but remember your body is great at adapting and unless you change the stimulus frequently i.e. every six weeks or so it becomes used to the same old same old and doesn’t respond as readily.

Try to use compound movement every workout using the large muscle groups of your body and increase the weights and reps on a regular basis whilst still maintaining excellent technique to prevent injuries.

Functional training which emphasizes body weight exercises and big movement’s burns calories gets you stronger and ultimately make you fitter and leaner.

Be patient and diligent, and you should see and feel real physical and mental changes within a three month period.

If you would enjoy a FREE no obligation chat about your lifestyle, email me for an appointment and let’s get our heads together, I’m here to help!

Like to know how your eating is affecting you? Gimme a call

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How fit do you need to be?

Being fit means different things to different people.

Everyone has their own definition of fitness and what it means to them, whether it’s to be able to walk up the stairs without getting out of breath, running 10k, rowing 1000m, cycling without stopping for 20 minutes, playing tennis or being able to lift weights for a sustained amount of time in the gym.

Fitness and fitness levels are different for everyone so just because someone tells you that you should be able to this, that, or the other is irrelevant unless it fits into not only your “model” of life but also your ultimate goal and the specific results that you personally want.

But what kind of standards could you hit before you call yourself fit?

In physical fitness terms there are certain standards that anyone with a “good” level of fitness should be able to hit but if you can’t there’s no reason at all to “beat yourself up” about it.

These standards are aimed primarily at the regular gym goer who’s fairly serious about their training and doesn’t mean that everyone can or even wants to hit these goals.

In no particular order (ladies) you should be able to do 30 full range press ups, 5 pull-ups, 50 body weight squats and be able to run a mile in less than ten minutes.

If you can’t do them it’s not the end of the world but it certainly gives you something to aim for doesn’t it?

These are just general guidelines and if they’re not for you that’s ok as well, just find something you enjoy doing and keep at it and if being able to walk up and down the stairs or run a mile in 20 minutes is your goal go for it, it still counts as a “major victory” and then you can build on that as well over time and at you own pace.

If you would like some advice on nutrition, weight management or exercise please feel email me and book an appointment for a FREE no obligation telephone conversation.

Looking forward to chatting, Garth
Like to know how your eating is affecting you? Gimme a call

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Want to turn your body into a fat burning furnace?

Want to do it fast, easy and as cost effective as possible?

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Do I really have to lift weights to get leaner and fitter?

Well to be truthful the short answer is no!

You can actually thrash yourself into fantastic shape by using the resistance of your own body weight and as a classic example of what to my mind at least is a perfect and more importantly functional physique; you only have to look at a gymnast.

Perfection!

Cut, trim, lean, muscular, fit and just as importantly, FLEXIBLE!

The best idea is to keep it simple of course like all the best systems, squats, push-ups, pull ups if you can manage them, sit-ups, crunches, lunges, running, jumping and the like.

If you mix n match these exercise into one continuous workout you’ll have put together an awesome workout for yourself that will constantly keep you challenged, burn fat and get you fit,  and the benefits of being able to move your own “carcass” around are immeasurable and really do translate into everyday life making everything you do feel seemingly effortless and easier and will serve you forever as a form of effective training.

Weights do have their place though and you’d be crazy not to include them into a regular routine as well.

Adding resistance can help to build overall strength and fitness. The simplest way to start is to pick up a relatively heavy object and lift it above your head which uses the biggest muscles in your body.

It doesn’t even have to be a barbell or a dumb-bell or any bit of expensive kit, a rock, a heavy bag (or a small child) will suffice in extreme cases or when you run out of ideas on how to keep the little ones amused!

If you combine bodyweight exercises along with weight training exercises you’ll get the best of both worlds.

Go for it and get those “Buns of steel”!

If you’d like to have a FREE NO OBLIGATION chat about your lifestyle please feel free to email me for an appointment and arrange a time.

Best wishes Garth.
Like to know how your eating is affecting you? Gimme a call

Fat burning furnace ebook

Subscribe or miss out!

Want to turn your body into a fat burning furnace?

Want to do it fast, easy and as cost effective as possible?

Subscribe to my newsletter and grab this great report – for free.

How long does it take to lose your fitness?

Arghh!

So you’ve spent weeks, nay months even years building up your fitness levels to a respectable level and also managed to achieve your desired shape or weight, but now you’re terrified that if you miss a workout or a day or even a week at the gym you’ll lose everything you’ve gained.

No need to worry about maintaining your fitness levels as they won’t just disappear overnight. Reason tests have shown that Olympic rowers whose Vo2 max was tested after a two month layoff that their fitness plummeted by almost as much as 20 percent and could take them five months to get back to their previous levels.

However, for us mere mortals out there a layoff won’t be anywhere near as dramatic.

It’s possible to maintain a good level of fitness once you’ve achieved your goals by just one maintenance session per week as long as you don’t overdo the pies and alcohol and if you’re training fairly hard the layoff will actually do you some good and could improve your fitness as you give your nervous system a chance to recover.

So there you go, slippers on, feet up, TV on and chill!

If you’d like to have FREE NO OBLIGATION chat with me please email me to arrange an appointment and let’s chin wag baby!

Best wishes Garth

 

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