1. Make the commitment to a lifetime of fitness! There is little point going into training with the mindset "I will just do it for a month". This way of thinking might seem good for starting out but it offers up an available excuse to stop once the time period is done. Short term diet changes and training will make a small difference but the big changes require a big change in lifestyle that does not just happen over night.
2. Be honest with yourself. If you fail then it is so important to recognise the reasons why, be responsible to yourself and don't try to blame other external factors. The reason your body fat didn't budge this week is probably not because you were busy and had to go and see friends for dinner, it is more likely to be the knock on effects of what you choose to eat and drink before, during and after that occasion. 3. Improve your eating habits day by day based on a sound nutrition plan. You may need to make small changes at first. The most simple important step would be to get rid of processed carbohydrates (definitely sugars!), reduce alcohol intake and up your greens! Don't starve yourself either please! :) 4. Adjust your lifestyle so that you can "fit in" exercise. Bring your gym clothes to work so you can go straight after you finish, do some circuits at home in the living room (who cares if it looks weird) or go for a 30 minute run at the weekend before you start your day off. Ryan Fearn: Personal trainer canterbury
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Here are some of the key reasons why it works! - Increases your metabolic rate after the workout, known as the excess post-exercise oxygen consumption (EPOC) effect. - Improved Insulin sensitivity.Someone who is insulin-sensitive needs only a small amount of insulin to keep blood glucose levels in the normal range, supplying the body's cells with the glucose. An person insulin-resistant individual needs a lot more insulin to get the same blood-glucose-lowering effects. - Hormones that have been shown to increase during sprints include catecholamines, cortisol, and growth hormones. These hormones are largely responsible for fat release from both subcutaneous and intramuscular fat store. Ryan Fearn: Personal trainer canterbury We tried this 4 sets of this complex as part of a circuits session. It is really tough!
Barbell squats 10 reps, 70% max 1RM Box jumps 10 reps Lunges using the powerbag. 12 reps, slow at 50-60% 1RM Ryan Fearn: Personal trainer canterbury Practising jump position, second pull to clean and jerk.
These lifts provide an exhausting total body workout that can help transform body composition and improve strength, speed and flexibility. Common mistakes to try and avoid - Bending arms to try and pull the bar upward - Rounding shoulders puts stress on the lower back - Jumping off the ground Ryan Fearn: Personal trainer canterbury Cleans and front squats, 4 x 8-10
The front squat is a great exercise to use for improving back squat technique because it promotes upright posture throughout the movement. Keep bar rested on the front deltoids with hands either side of the shoulders. 6kg weight loss goal achieved, now to keep building up strength! Ryan Fearn: Personal trainer canterbury |
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Canterbury Strength Weightlifting Club
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