GB Personal Training News

I am pleased to announce that the Hampstead Ladies have embraced the most effective form of exercise for fat loss and started Kettlebell Training.

We are meeting every Tuesday and Friday at 2.15pm for a 30 minute intensive kettlebell training session. All equipment is provided, all that is necessary is some grit and determination.

Today was a fantastic introduction with us all taking full advantage of the glorious sunshine and exercising outside. If the weather continues like today then not only will everyone be dropping the pounds but getting a nice healthy glow at the same time too!!

 For further information on this and other kettlebell fitness classes then please contact me info@gbpersonaltraining.com

It’s great to see 13 highly motivated members of Dow Jones training hard with Kettlebells every Tuesday and Thursday lunchtimes in London city.

Every single person is giving 100% and the grimaces and smiles on their faces tell a thousand stories. These are intense sessions of 30 minutes and I’m proud to say they have all picked it up very well.

So far we have covered the One handed swing and the Squat, laced together with a variety of bodyweight exercises.

To all those brave enough to take part - keep up the good work folks, the results will be plentyful.

For further info on Kettlebell classes you can contact me on info@gbpersonaltraining.com

In all my years as a personal trainer and fitness advisor I have never seen such an amazing piece of equipment as the Russian Kettlebell for fat loss. Not only are they incredibly effective for rapid weight loss but they are cheap to buy, require very little space and are fun to use. In fact, I have never come across a client that has told me they do not enjoy working out with kettlebells.

Here’s the facts about kettlebell training and why they should be your number one choice for fat loss, no matter who you are:

1. You burn more fat in less time
Kettlebell training is different from conventional weight training because it focuses on the body’s natural movements, these natural movements leave no muscles untouched. So rather than exercising just your arms, legs, or back, kettlebell training works the entire body as a complete unit.

This type of training is very demanding, imagine how much more oxygen and energy is required to fuel 600+ muscles rather than just 1 or 2! The consequences of this are phenomenal; you can get an incredible workout in just 20 minutes and burn huge amounts of fat compared with regular long drawn out exercise.

2. Increases your metabolism
Your body has evolved to function in certain movement patterns whether it’s bending over to pick up a child or squatting down to sit into a chair. It is these exact movement patterns that Kettlebell training mimics and as you replicate these patterns your body will reward you by getting stronger and building muscle tone fast. I have never seen such quick gains in muscle tone than through kettlebell training.

Muscle tone is very important when it comes to fat loss because muscle is very metabolically active which means it constantly needs energy to maintain its size. The great news is that its favourite source of energy is body fat, so the more muscle tone you can develop the more fat you will burn, even at rest.

3. Burn calories even after exercise
The “Afterburn” or EPOC (excessive post-exercise oxygen consumption) is another great reason why kettlebells are so effective for fat loss. Certain intensive exercise, like kettlebell training, that drives your body into the anaerobic zone with create “Afterburn” or EPOC.

Following a kettlebell session the body has to work hard to return itself back to equilibrium: re-oxygenation of tissues, clearance of lactic acid, glycogen refuelling etc. This process demands energy and this energy comes from, you guessed it, your fat stores. So unlike other forms of exercise you will actually be burning calories after your workout, and for up to 24 hours too.

For free kettlebell workouts sign up by following this link and entering your email address in the top right of the screen http://www.gbpersonaltraining.com/kettlebells

My good friend and work colleague Paul Fallows has put together a video on kettlebell training. Take a peek and see how it should be done…..

http://www.kettlebellunion.co.uk

There are plenty of reasons to choose kettlebells over the mainstream equipment and methods, or at least add them to your regime:

1. Kettlebells are a greater challenge than dumb-bells and barbells not to mention those ineffective machines.

2. Kettlebells are suitable for men and women, young and old as long as you are tough and have no health restrictions.

3. Kettlebells are the working class alternative to plyometrics, a great tool for improving an athlete’s ability to expertly absorb shocks. Also, outstanding grip developers.

4. Kettlebells are an highly effective tool for strengthening the connective tissues, especially in the back. Many bad backs have been fixed up with this deceptively crude looking tool.

5. Kettlebells melt fat and build a powerful heart without the dishonour of dieting and aerobics.

6. Variety - the number of Kettlebell drills is only limited by the imagination and safety.

7. Balance of tension and relaxation. Tension is strength, relaxation is speed. An athlete must balance both to maximise skill. Kettlebell training utilises a balance of tension and relaxation.

8. Fun - you can juggle, spin, pass hand to hand and throw the kettlebell.

9. Kettlebells are less expensive than fancy treadmills and the home gyms. They are virtually indestructible and take up very little space.

10. Many piece of equipment claim to promote “all-round fitness” only kettlebells deliver strength, explosiveness, flexibility, and joint mobility, endurance and fat loss, all in one tight package.

For more information on my kettlebell training visit:

http://www.kettlebellunion.com

We all know how important water is and that 2/3 of our body comprises of it. But were you aware of just how serious our lack of this life saving stuff can be on our health and well being? We actually lose 5 pints a day of water through perspiration, breathing, urine and, believe it or not, from the soles of our feet. The water we drink literally becomes what you are each day!

Here’s why we need to avoid dehydration and stick to our minimum of 1.5 - 2 litres of water a day:

Weight Loss - water metabolises stored fat, acts as an appetite suppressant, and reduces water retention by stimulating the kidneys

Digestion - water removes toxins and waste from the body and so alleviates constipation, gastritis, heartburn, and stomach ulcers

Back & Joint Pain - water acts as a cushioning agent in all our joints and the spinal disc core and prevents joint and back pain.

Muscle and Skin tone - our skin and muscles consist of mostly water, keeping them topped up leaves us looking radiant and avoids muscle wastage

The Brain - brain tissue is 85% water and dehydration will lead to migraines, low energy, loss of mental clarity, hypertension and stress

 If you choose other liquids over water then beware they can contradict all the good water you are putting in. Caffeine raises our adrenal levels and acts as a diuretic stealing water from our body. Soft and fizzy drinks are loaded with sugars and will not only put on weight but also challenge your pancreas. Good clean water is the best option.

If you are exercising and drinking water then I recommend you drink water at room temperature to save the liquid staying in your stomach as your body warms it to body temperature.

Keep drinkin’

Want to really pile on the pounds and achieve obesity in the minimum amount of time, then follow these 7 easy steps.

1. You awake tired, skip breakfast and opt for a coffee instead. For a real fast track weight gainer you go to Starbucks and order “the works!”. Avoid eggs, oat based cereals, porridge (oatmeal), this is the devils food!!

2. You drink nice sugary, fizzy and fruity juices, your favourites are coke and diet coke. You may even drink a fruit smoothie because you think it’s healthy. What ever you do you avoid water at all costs!

3. Its lunchtime so you must pig out on as much bread as possible. White or brown it doesn’t matter just eat lots of it. Sandwiches are great! For a real bonus you can add some crisps (potato chips) and a chocolate bar.

4. You must get down that gym everyday and start working on those super modern machines. Yes you read that correct, masses of exercise especially when you’re totally exhausted are best. My personal recommendations for some real rapid weight gain are the stepper, the cross trainer, thousands of sit-ups and a good lengthy walk on the treadmill. Don’t miss a session now, the more the better!!!

5. Your starving with little time so your main meals come from packets and boxes and just require some quick heating. Nothing like a microwave meal or some low calorie re-heatable meal in a box for some serious ugly fat. Why not add some tomato ketchup for a real bonus? At no cost should you ever prepare your own food from scratch.

6. You must get the TV on, sit down and relax. It’s best to get a good 3 hours minimum of TV in before bed, this way your brain is stimulated just before you sleep. Watching TV in bed is even better and a real treat for weight gain. Whatever you do, don’t read or take some time out to relax and let your brain wind down. Remember the less you sleep and the more stressed you can make your body the more ugly fat you can pile on.

7. You need to go to bed as late as possible and have a nice restless nights sleep. Wake up nice and early and feel totally exhausted before you start your day. You always have your coffee to keep you going before you repeat your 7 steps to obesity again.

Keep repeating these 7 steps week in, week out, for maximum results and some obesity and health issues you can really be proud of. Of course there is another way.

If you want a really quick and easy way to remember what foods you should be avoiding then steer well clear of all foods that are white in colour. These foods include:

 Bread, Cakes, Pasteries - so highly processed these days that not only are they devoid of all nutrients but most of us have an allergy to them. Ever feel bloated?

Sugar - so many items have sugar in them that you have to be so careful what you are eating. Sugar is a natural preservative and so supermarkets love it in food because it provides a longer shelf life. Food manufacturers are sneaky and often label sugar as things we don’t recognise. Basically if an ingredient ends in “…..ose” then its a sugar e.g. glucose, dextrose, sucrose, fructose etc..

 Pasta - another product of wheat and lacking in any real nutrients. White pasta will raise your blood sugar level fast giving you energy but also causes them to drop just as rapidly. This quick rise and fall of blood sugars will force feed your fat cells faster than you can burn it off.

Table salt - another highly processed item and often laced with chemicals. Don’t be afraid to eat salt just buy pure sea salt with no added ingredients. Believe it or not we need salt in our body to help absorb water.

Rice -another food that lacks any real nutrients and piles on the pounds. You are better off eating wholegrain rice or even better still, quinoa or buckwheat.

Potatoes - not necessarily a bad food but again will pile on the pounds in regular portions. There are better options like sweet potatoes.

 There’s a simple guide to keep you thinking straight next time you are at the supermarket, if it’s white in colour get it out of the basket. Why not try shopping with the rainbow principle in mind, the more colours the better!

Remember that you have to eat well to feel well, food strongly influences who you are!

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Are you still getting up early in the pouring rain and pounding the streets in the hope of losing that excess belly fat?  Well all that hard work could be for nothing and leave you injured too! Find out why running is one of the last things you should be doing for your health with my 7 deadly sins of running.

1. Decreases the size of your heart.

Small muscles use less energy and are more efficient. Consider the difference in energy consumption between a 50cc scooter and a huge V8 4×4 truck. Our heart is a muscle just like the rest of our muscles, if you force the heart to keep running for long periods of time it will naturally shrink to use less energy and become more efficient. Remember that energy is a valuable commodity and the body wants to retain as much as possible.

2. Causes injury through repetitive movements.

When you run 2.5-3 times your bodyweight is transmitted through your joints. Now imagine this type of force being repeated over and over again for long periods of time, eventually your weakest joint will give out. Usually the ankles or the knees are the first to go. Many runners then opt for some kind of support or brace which only exacerbates the problem by moving it on to the next weakest joint whist keeping the old injury still weak.

3. Slows down your metabolism.

The more muscle tone you can maintain, generally the higher your metabolism. Muscle is highly metabolically active and requires constant energy to survive, so the more muscle tone you have the more calories you will be burning at rest. Long distance running will often deplete your energy stores and then start breaking down your muscle tissue to use as energy. If you want some serious muscle wastage and to reduce your metabolic rate then keep running.

4. Produces more body fat.

Fat is one of our body’s favourite sources of energy. The more you run the more your body prepares itself for your next run. You will actually start to hold on to more fat so you can run for longer next time.

5. Boring and time consuming.

Some people run for fun, but lets face it most of us run to get in shape and lose that excess belly fat. The truth is running is very time consuming and there are better ways to get great results in a lot lot less time.

6. Cardiac distress and heart attacks.

Evolving from our hunter gatherer days we had no real necessity to run long distances, in fact the only running we ever did was in short bursts to avoid predators or to catch food. Our body simply isn’t designed to run long distances and the stresses you put your heart under during this time can set you up for a heart attack. It’s a fact that many long distance runners do die of heart attacks.

7. Fat burning slows right down.

The body is an amazing machine and will adapt to anything over time. The more time you spend running the better you become at running and the more efficient you get at using less energy. So what starts off as a great calorie burner quite quickly becomes almost useless at burning excess calories. Ultimately runners then have to run further and further to get the same calorie expenditure that they acheived when they first started.

If you have read all this and are thinking “OK, so what is the answer - what should I be doing?”. The answer is simple, interval training. Interval training is like strength training but for your heart and lungs. It burns far more calories, strengthens your heart & joints and increases your metabolism - the best thing is it only takes 10 - 20 minutes max.

Start your new year the right way by setting small and quantifiable goals. Avoid feeling disheartened and discouraged by your new years resolutions by taking your emphasis off your long term goals and onto more specific quantifiable ones. Believe me you’ll achieve so much more.

Lets say that you want to lose 3 stone in weight and get much stronger and more toned legs. Rather than setting goals based on the 3 stone weight loss, set your goals based on improving your leg squats, lunges, deadlifts and step ups. You will be amazed that when you can perform triple your usual amount of leg exercises the impact that will have had on your weight loss.

My female clients often want shapely arms and so I set them the goal of doing full press ups. To begin with they may only be able to manage 5 half press ups off their knees but I know that when they can perform a proper full press up their arms will be taking shape. It is important to take the emphasis off the goal and make it more quantifiable. When a female can do 10 full press ups they will have strong arms, chest and shoulders. When a man can do 20 full pull ups they will have a strong and toned back.

I have just spent new year climbing and camping in the Mountains of north Wales. There can be no better way of taking the emphasis away from weight lose and onto quantifiable targets than by mountain/hill walking. Why not set goals based on reaching the top of a certain peak or walking a certain distance? This can apply to a whole range of activities including cycling a certain distance or hill, sprinting around a park, swimming a number of lengths. When you stop thinking about weight loss and more about achieving quantifiable goals you’ll be amazed at what you can achieve without even realising it.