The secret to a successful diet? Treat your body like a child...

People often discuss their diets with me and I continue to tell them

"When it comes to diet and the gym, you need two things: Consistency and persistency!"

When discussing diets specifically I realised that the secret to a successful diet it to "Treat your body like a child..."

1 - Remember you're much smarter than a child...
It may take a while for your body to catch up with your mind. Don't be down-heartened when the results of your diet aren't instant. It's a lifestyle choice, stick at it!

2 - You know what's best for your child...
Most people, in some form of another, know what food is considered "good" or "bad". When it comes to writing food diaries etc people know when they've eaten poorly. If you know the answers, be the responsible adult and do something about it.

3 - A child can have treats, but only on occasion...
Your body needs treats and if you're working hard, it deserves them. Not at regular intervals but, on rare occasions. Provided it doesn't become the norm, then treats are not banned.

4 - Children respect rules and regulations...
Try to let your body have an easy life. Eat at regular intervals and try to eat at the same time most days. Let the body and metabolism know that it's free to burn as much of the calories as it needs, there's more food on the way.

5 - If a child acts inappropriately, you must intervene...
If your body isn't playing ball and you feel you're not losing the weight you deserve from all of your hard work and strict diet then it needs a good ticking off. Do something different with your workouts, try a new regime, class, intensity. Make your body understand you won't settle for second best!
Remember...
When it comes to your diet, you have to be the responsible adult and take responsibility for your action. Be honest with yourself and aware of what you're consuming. Set yourself rules, stick to them and treat your body like a child. After all, no one wants a fat kid!!!

Don't forget you can follow me on Twitter and subscribe to my YouTube  channel

Set yourself realistic goals...

As a personal trainer I often have to spend time with clients setting tangible goals in order to make sure that we're working together, moving in the same direction and making progress towards where they want to be and not just training for the sake of training. I often find that some of this time is spent reigning in their unrealistic expectations.

Don't get me wrong, it's not just those that are new to the gym who may suffer from this; there are many people that should take a moment to think about their goals and whether or not they match up realistically to their exercise regime.

Here's a few examples...

"I want it yesterday"
In the past year, I've had plenty of people ask for help with things such as a "bikini body" a few weeks before their holiday or significant weight loss just weeks before their wedding. While it's possible to alter the body in just a few weeks, always ask yourself "How long has it taken to get out of shape?" The answer, most likely, if a number of years. Truthfully, it'll probably take you at least this time to get back into shape unless your diet an training both take a dramatic u-turn! Remember, health and fitness is a lifestyle, not a short-term effort.

"I want to look like him/her"
"Him" or "her" is usually a celebrity or a cover model. In which case, getting into shape like that has been their full-time focus in most instances. They've probably applied a lot of time, effort and money into looking this way. Taking advantage of things such as daily personal training sessions, dietitians, personal chefs, multiple training sessions each day day and professional medical and recovery assistance (physiotherapy, massage etc) takes both time and money and probably isn't arranged around a 9-5 job, unlike your gym sessions. Many celebrities have made extreme changes to their body through diet and exercise; but, it's hard to imagine the effort, time and dedication taken to do this. If it's not your full-time job it's probably best (in most cases) to aim your sites at something a little more attainable.

"I need to lose half of me"
I've had some outrageous requests from larger women looking to lose around 50% of their overall body weight, to already toned women suggesting "another stone (14lbs) would do". Either way, it's important to look at your current body make-up, from overall body weight, muscle mass and boy fat percentage before setting yourself any weight loss targets. I wouldn't advise setting the same targets as a friend unless you both have a very similar structure.

"A friend of mine did..."
Men and women alike can be very envious of their friends. Often seeing a friend get "in shape" and receive the accolades of friends and work colleagues is enough to spur other to improve themselves. This is great, but don't use your friends successes as a yard-stick for your own accomplishments for two main reasons. Firstly, your friend might be completely different to you in terms of their original body structure, metabolic rate, muscle mass etc. Therefore, the two of you are likely to react differently to the same exercise regime. The second reason being, some people can be very modest or understated about their successes in weight loss; often attributing it to reasons such as "I joined a gym" or "I started going running". The likelihood is, if they've had a significant change in a very short time they've done a great deal more than this, including a strict focus on their diet.

"I want to lift 'X'..." (following on from the above)
Wait a second. Just make sure that your strength goals are in line with your capabilities. Sure you may like to focus on one area, but don't expect huge strength gains week-on-week. It's a long old process this getting stronger thing. Also, make sure that you're not competing with people of a completely different body weight, the heavier of you should be lifting heavier weights in ratio to your weight difference. I.e: If you're 75kg and your training partner is 105kg and you're both using the same weights, your buddy needs to up their game!

"I'm going to come every day"
Even less realistic (which I've heard is) "Can I come twice in a day?" Yeah go for it... just not yet. If you've had a significant time away from the gym get back in to it a little slower than this. Your body will need longer to repair and if you're going to get anything from your initial gym visits, a lack of rest will negate all of your hard work. You'll be in so much discomfort while lacking results for all f your hard work and inevitably just become disgruntled with exercise and pack it in again. New Year's Resolution syndrome! Start with 2 visits per week initially and soon increase to 3, and then 4. Rome wasn't built in a day and nor will your perfect body be.

"Will protein shakes help?.."
To some degree "yes". But they are a supplement and should be used as just that. A way of supplementing an area of your diet which lacks (in this case, protein). They are NOT a solution nor a replacement for hard work and a good diet. Don't buy a tub of Whey protein and wonder why you don't look like the guy or girl on the front once it's finished. There are a LOT of brands available and many designed for different reasons; if you're unsure seek some professional help before purchasing.

"I used to..."
That's the only part of your sentence that's important. You "USED TO"... but you stopped or something stopped you, so we're starting again. Whenever I hear this, I tell people "I used to be able to put both of my feet in my mouth, but things change!"

Just because you've done it before, doesn't mean you can do it again. Sorry that sounds negative but your 6-pack as a 16 yer old might not get back to how it was now you're 46. Don't get disheartened by it, just move the goal posts a little and set yourself a more realistic goal.


DON'T GET ME WRONG...
We should all still train with purpose and set ourselves targets. Just perhaps, it's time to move the goal posts a little. If you're a 45 year old guy chasing your 6-pack from your teenage years, maybe just concentrate on cutting some body fat and building other areasof your upper body to compensate your new found body fat. If you're from an athletic background, don't aim to beat personal bests set years ago. Instead look to increase your current standard by a few percentage at a time.

I'm not saying that you should sell yourself short in terms of your exercise aspirations. In fact, almost the opposite. If you commit fully to it and give it your all, the human body is capable of almost ANYTHING!Go for it - reach for the stars! Just don't be surprised if you try your hardest and still fall at the clouds. Be proud of what you HAVE achieved!

Don't forget you can follow me on Twitter and subscribe to my YouTube channel too!

What ever happened to good old fashioned "Gym Etiquette"?...

I was talking to an older member at the gym last week and he said,

"What ever happened to good old fashioned 'Gym Etiquette'?..."

And it got me thinking. Perhaps it's the type of gyms that I'm more familiar with which are more sports-based or "spit n' sawdust" type gyms and less "health club" focused; but I too think there's a real lack of gym etiquette at times! (I'm sounding old now!)
So if you're new to the gym, don't think there's a problem with your gym or just need a refresher on desirable gym behaviour then here's the top 10 from my book...

1. (and this IS number one!) PUT YOUR WEIGHTS AWAY!
At the risk of sounding like someone's mum "Leave things how you'd like to find them!" We've all had the annoying times when you're walking around the gym like a simpleton, staring at the weights rack looking for the weight you need. How much better would it be if it was real easy to see if your weights were or weren't free?

2.Hold your tongue...
Why do so many people (mainly men) feel it necessary to swear at the gym ALL the time?... Is it the testosterone? The increased arousal levels? Or, just a chance to clean their tongue before they get home? Whatever it is, it's pointless and really annoying. Swearing doesn't make you cool, make you a "tough guy" or make you lift any better so leave it at the door.

3. Don't throw weights around...
Why would you throw a weight or drop it from such an unnecessary height? I've seen people throw weights so hard that I thought to myself "If you can throw them that hard, you could probably have used that energy for another 2 reps!?.." Sure, sometimes things get heavy but at least make SOME effort to lower them near to the floor. It's safer for you and others around you. Plus it's much less annoying!

4. Don't throw YOUR weight around..
This isn't the same as the previous point. This is more about intimidation in the gym. There is usually a real cross-section of gym goers in a gym at any time. Don't be one of the intimidating types that asks "How long have you got left on there!?.." and then hangs about to watch! Ask if you like but give people there space and don't rush their workout along (within reason!) Check that no one is using equipment before jumping on with your exercise and don't discuss others in the gym or stand watching others exercise. We all had our first time in the gym; they can be intimidating places so you don't need to add to the atmosphere!

5. Keep it moving...
Too many groups hang out on one piece of equipment for AGES! This isn't beneficial to their training and winds up all of the other members. Especially when they're camped on the bench press on a Monday for "International Bench Press Day". Use it, rest as you need, but don't just hog stuff and annoy everyone.

6. Remember: Mirrors are for safety...
I'm FAIRLY sure if you ask most gym goers why there are mirrors in the gym they will be able to explain that mirrors can be used for things such as checking technique on yourself and others and being aware of other around you when lifting. Mirrors are not JUST there for a pose down session in the middle of the gym. I neither want to hear, nor see, who has the best abs out for you and your pals! Especially when you're blocking me checking my form - GET OUT OF THE WAY!!

7. Keep your eyes to yourself...
Sure, we're always learning. And, as I always say, no one knows everything. BUT, there's observing and learning from others discreetly and there's staring at others in order to 1.Critique their exercise or form, 2. Check your manliness by seeing which weights they use and comparing to yours or 3. Staring to steal exercises (do it with some subtlety). All 3 of these are, in my mind, unacceptable.

8. Stay OFF your phone...
No one cares about what you and your pals are up to. What he said to her and what she said back. What sort of a state you were in at the weekend or which of your friends has annoyed you. If you MUST communicate with the outside world when you SHOULD be exercising send a quick text, or if you need to talk, do it outside if the gym quickly. It's annoying, off-putting and unnecessary.

9. Keep it clean...
If you've worn gym kit and sweated at all, don't wear it again until it's washed! If you've been at work all day and been warm, throw on some anti-perspirant before the gym and have a wash at least. There are too many people stinking up gyms and it gets even worse in the summer! Just be considerate to others and stay clean. Likewise, if you've sweated all over a piece of equipment, benches, cardio equipment, dumbbells or otherwise, WIPE-IT-DOWN!! Don't be a wrong'n!

10. Look right, look left, look right again...
Be aware of who and what's around you. It's SO frustrating to have a pair of dumbbells in your hand and while you're trying to make your way to your station a "mirror monkey" is posing it up or a group are standing in the way chatting away and blocking your way. It's not just "gym etiquette", it's just straight forward good manners. Be considerate to others.Keep your eyes to yourself...

Hold on.. there's one more. It's going to have to be a non-conventional "Top 11" article...

11. Keep the mouse in the house...
Until I spoke with female members at my gym, I assumed this was a male-only issue but I now know it to be a unisex problem! Dear naked guy in the changing room, PLEASE don't strut about with your shmackle swinging about the place. Don't stand parading naked in front of a mirror. Don't stand drying your under-carriage with hairdryers and don't "dust your gizzard" (excessively talcum powder your genitals) all over the place and make my possessions look like antiques! What confuses me is, this is often the behaviour of the less "in-shape" folk anyway? Changing rooms are still a confusing place!

Bit of a rant yes, but these, in my mind are the top... 11 things that all gym-folk should adhere to - young and old, newby and regulars, it's just common courtesy!

DON'T FORGET... You can follow me on Twitter and subscribe to my YouTube channel.

Top Tips to avoid cravings

When it comes to food, we ALL have a weakness - mine's sweets stuff; chewy sweets to cakes, I LOVE it!!!

Whether or not we give in to these cravings is often what separates the "in shape" from the "not in shape" people. Sure, willpower plays a big roll in making the right decisions, but often it's a mind control issue.

Here are a few tips to help avoid cravings and control the naughty bit in your mind which has you reaching for the biscuit tin.

Eat...
When you go too long between meals the body becomes "over-hungry" and will inevitably lead to you making rushed and unhealthy food choices. Keep your body fed and satisfied and watch how your food choices become a lot healthier

Drink...
Your mind will often confuse being thirsty and being hungry. Avoid this mix up and stay hydrated all day; not JUST during exercise. When it comes to water, if you have it, you'll drink it. Keep a bottle with you all day EVERY day!

Sleep...
I can't emphasise the importance of sleep enough! A lack of sleep will generally lead to a needy feeling for comfort food and cravings for the bad stuff that you love. Sleep is when we rest and muscles repair, low levels of minerals and hormones are replenished and we improve our alertness for every day life and exercise. A lack of sleep can also lead to increased levels of cortisol (a stress hormone) which is linked to increased storage of body fat around the abdomen area - now who wants that!?...

Eat a protein based breakfast...
Breakfast sets you up for the day. Not only does it replenish lost nutrients from your recent starvation period (sleep) and spark up your metabolism, but it also sets your mind on track for the day. Start with a sugary cereal or similar and watch your food choices for the day deteriorate. Begin your day with a protein based breakfast such as eggs and your body will crave protein all day

Remove temptation...
Go shopping just after eating and you'll be surprised how few of the naughty treats that you fancy. Make a conscientious effort to not pick up any treats. If a packet of cookies mistakenly found its way into your basket, destroy it. It's the only way! If it's there it'll get eaten at some point. If it's ruined and thrown away you'll soon get over it

Don't eat with emotion...
Most people will relate some form of food to emotions. Just think, when you're sad what do you fancy eating? There's probably something that springs to mind. Next time you have an issue make a big effort to not eat snack and stick to your usual daily food intake. If you can kill this habit, emotional eating will soon be a thing of the past. it should be pretty hard anyway now that you don't have treats in the house! Better still, when you're sad or angry go to the gym. Not only will the endorphins make you feel a load better, but you'll be building a new, more healthy emotional habit

Stay busy...
Most people are guilty of boredom eating. Avoid being bored and avoid boredom eating - simple! Try to not be left for long periods of time on your own with food in the house and little to do. If you're working on something you dislike then set yourself small targets and rewards for hitting them such as more sleep, TV time, exercise time, anything but food based treats!

Reward yourself...
The LAST step, if you do all of this, is to give in to temptation (on a planned occasion) and eat what you enjoy eating. This isn't an instant reward and should be scheduled ahead of time so that you have something to aim for should you eat properly all week, like "fat Friday". Eat the food you like but don't go over the top. Try to control portion size and where possible, still opt for the healthier option, i.e: grilled chicken or turkey from the Chinese takeaway rather than battered pork balls

I hope some of these tips can be of use and help stifle those horrible, naughty, mischievous little cravings and make the right choice!!

Make the right choices!! Good Luck!!!

Don't forget to follow me on Twitter and subscribe to my YouTube channel too

"How do I lose weight from..." The myth of "spot dieting"

Often members, particularly women, will talk to me about weight loss and their gym regime is having on weight their weight. Without doubt, THE most common question anyone asks me is,

"How do I lose weight from my... (insert word from below)"

- legs
- stomach
- hips
- arms
- anything really!

Problem! Unfortunately you can't REALLY "spot diet" for specific trouble areas of the body. You can improve pretty much every area of your body, but your DNA will account for where you store body fat, and where larger areas of body fat will subside rather than your choices of exercise.

The only other determining factor on body fat storage and body make-up is hormone levels; your hormone levels can have huge effects on areas in which your store body fat. From insulin to cortisol, they all play an important role in monitoring your body's storage and digestion of fats. However, for the purpose of this blog, I'm discussing the impact of specific exercises on body fat reduction/spot dieting.

You can improve, "tone up" and strengthen certain areas of your body through exercise. Likewise, you can look to avoid intensive training on areas which are susceptible to quick growth; but... doing a lot of abdominal work won't help strip down your stomach fat!

If you have areas of the body you want to reduce the body fat on, you will need to reduce your overall body fat and as a result, your "problem area(s)" should improve. It may take longer than other areas, or change may appear minimal as the rest of your body changes alongside it, but it's the only way.

I hear a lot of examples such as "I only want to lose weight from my arms, but I don't want to lose it anywhere else."

Sorry, same answer! It will simply be a case of reducing your overall body fat.

Don't view "fat" as a shameful word. Everyone has fat on their body! From single figure body fat readings to excessive levels of body fat, it's everywhere. So while you might not be viewed as "fat" in general, your body fat WILL need to decrease if you wish to lose fat from your troublesome areas.

You can follow me on Twitter and subscribe to my YouTube channel too.

Health and fitness is a lifestyle, not a short-term effort...

In the last month alone I was approached by 3 different people all with weddings within the next month and ALL looking to "get in shape", "lose a little weight" or "tone up quickly".

I understand that people are busy, ESPECIALLY around their wedding time; but... this made me so frustrated!! Why do people seem to think that getting themselves in shape will be an overnight procedure!?...

Here are 5 reasons you should realise that "Health and fitness is a lifestyle, not a short-term effort..."

1- There are "gym regulars" - If getting fit was easy then why would there be gym regulars? Everyone would just pop in from time to time and look awesome!

2 - Were you born able to walk, run and drive a car? Then don't think of a gym as being any different - you still need to learn! You can't pick it up over night and master the whole "gyming it" thing. Understanding the gym, exercise and your body takes years to do correctly. It's unlikely that your first gym program will set you on a path to exceptional condition.

 3 - There are gyms popping up all over the place. If you could get fit/in shape quickly then gyms wouldn't survive. They would be seasonal and open for short periods each year for people to pop in and get "fit" in a week or two.

4 - How many "healthy food shops" do you know of? If it's so easy to get into shape why would the likes of GNC, Holland & Barrets etc survive? Again, people would just give a diet a dabble and all look brilliant.

5 - How long does it take to put weight on?.. If you're over weight or out of shape, think to yourself "How long did it take for me to become like this?" Being out of shape is a gradual process right? Well you can sure as hell work out that getting back in shape won't happen over night either!

Don't forget to follow me on Twitter and Subscribe to my YouTube channel too.

10 Tips to Stand Out from the Crowd...

Lots of people train with a friend, or in groups. Not only this, but gyms can be an intimidatng place and one in which people aspire to get the feeling that they "fit in". For these reasons it can be asy to end up following a mould set by others and just do as they do.

As I always say, "Variety is a place where results live".  YES it's cheesey but it's still true so I don't care! So, with this in mind, here are my top 10 tips to improve your workout and stand out from the crowd...

1. Don't do chest workouts on a Monday - everyone does! Avoid the lines, hit the legs and have the benches to yourself at the end of the week
2. Add an element of balance to your workout - Bosu's, sinle limb exercises etc improve core stability, joint stability, muscle strength and co-ordination
3. Change the time you allow for a training sessions and be strict with it in order to vary the intensity. If you cut the rest time you might not be able to lift as heavy. Train your body, not your ego! You'll be improving your recovery time and cardio fitness in one sweep
4. Train with as many different people on seperate occassions as you can. if you learn one thing from a session with someone new then it's been worth it. No one knows EVERYTHING so listen up
5. Think outside the box. Take your standard exercise and don't be afraid to make it harder. Try it single limb, balanced, more controlled, as a combination with another exercise. Be creative!
6. Do your own research - don't rely on friends and other gym folk for ideas on how to exercise. If there was a right way to exercise then we would all do the same thing. Find what works for you and what's been scientifically proven. Don't jsut use a program your mate has been given
7. HITT the cardio. Forget long duration exercise, it's gone out with perms. Push yourself and find your limit. Increase the intensity knowing that you'll be working for a shorter time
8. Use your body weight - it's much harder than you'd ever think and a real gauge of real strength. You can put together a pretty hard circuit which is very cardio based and will help build lean, quality muscle and improve all round strenght with no equipment at all - ideas.
9. Try a class. Too many people avoid group exercise as they think it's just for women, or it's all aerobics. Classes are a great cardio workout and will guarentee that you work harder in 45 minutes than you ever would on your own. make the most of them. Or if flexability is an issue, try yoga, pilates, body balance etc
10. Take on a challenge! If there's an exercise that you and your friends avoid becuase it's difficult, master it. Be the guy that CAN, not the group that can't

It genuinelly frustrates me to see so many people doing the same workout as all their pals and doing things because thats what someone told them to do with no reasoning, knowledge or thought to why they should do it. I will happily learn from others and pick up new exercises as long as you can explain "why". Why should I use this exercise over other? In what wa will it benefit me.

Don't just tsick to what you know - keep on learning.

Don't forget to follow me on Twitter and subscribe to my YouTube  channel.