1. Set goals. How much weight do you want to lose each week / in total? What type of training will you do on each of these days? How many times are you going to train during the week? When can you make time to do it in your busy day? There is always time but sometimes you have to be a bit creative! Write out a timetable and stick it on your wall or highlight it in your diary. This is your time not anybody else's, it is only for one hour of your day so protect it.
2. Pick an exercise you either enjoy or something that will allow you to see progression. A faster time on your last series of sprints or lifting an extra few kilos more than the last session really helps you see how well you are improving! Each little improvement adds up and you will feel that bit more healthy and fitter each day. 3. During exercise, remind yourself that you have already done the hardest bit, you made it to the gym! Remember, you have goals, and it’s going to feel great when you reach them. If you are luckily enough to have achieved them before in the past then you already KNOW that you can do it! 4. Listen to your body and just do what you can. Don’t set yourself up for failure by setting crazy unrealistic goals. When you don't achieve them you will just feel rubbish and it will be more likely that you will give up altogether. If you feel sick then have a day off, if you are tired then just do something light (both are fine, don't feel guilty). 5. Try and surround yourself with people who are positive, who encourage and support you. Or even better, train with them! Doing it alone can be tough. 6. If you fell off the wagon in the past then figure out why. Did you get distracted? Did you run out of money? Family commitments took over? It was too busy at work? Your gym routine was unexpectedly messed up by hundreds of surprise meetings, you have had six too many "treat days" that week, you fell ill for a few days and just didn't go back, the gym burnt down! Now come up with a plan to deal with these and other obstacles in the future. Get your focus back and find alternatives to life's obstacles that you can’t control. Ryan Fearn: Personal Trainer Canterbury
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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 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 Fitness boxing circuit! This workout improves the body's ability to break down fat during and after exercise and helps build lean muscle. This type of total body work is very challenging but the mood boosting effects are well worth it! This circuit is split into x6-12 rounds of 3 minutes. Each round divided into 3 exercises lasting 60 seconds each. Ryan Fearn: Personal trainer canterbury There are quite a few factors that affect a person’s ability to lose body fat. It is important to regularly reflect and monitor lifestyle areas such as nutrition, stress, sleep and exercise. We often forget how complicated life is and it is easy to quickly become demotivated when our routine has been messed up. The worst thing to do in this situation is start dwelling on it or feeling down about it. Try and channel these thoughts into a drive for something more positive so that you can start making progress again. You will soon be ahead again, even if you were forced to take a couple of steps back. Timea's most recent progress picture shows much better muscle definition after quite a strict couple of weeks!
Ryan Fearn: Personal trainer canterbury Weight loss and toning
It is so important to keep surprising the body with new challenges, regularly changing the program so that progress does not plateau. I find that the best programs include a combination of high intensity interval training, weightlifting and sprints. Adele's fitness has improved dramatically since using boxing and resistance circuits, she deserves the results of her hard work and commitment. Ryan Fearn: Personal trainer canterbury Tabata is a very effective form of interval training that can be used to promote fat loss. The best exercises to use are more high intensity, such as boxing or skipping. It is really fun as there are so many exercises that can be used, so it keeps it quite varied and you can use it when training with a partner too. Also it doesn't go on for too long!
In this method of training the intervals consist of 20 seconds of work followed by 10 seconds of rest. This is repeated 8 or more times in one block. I usually give clients 4 or 5 blocks of tabata in one session. In the block shown above, Annabelle and Sunni are alternating between body shots on the heavy bag and V-sits. |
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Canterbury Strength Weightlifting Club
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