The Power Of Having a Purpose

 

 

The power of having a purpose

Everything we do in life will have purpose, every meal you eat, every training session you do, every second you sleep. If you can manage the directions of these things and make sure the purpose to help you on your journey then you will without doubt reach your goal. So just ask yourself, ‘is this helping me move forward?’….

I believe the key to having success in achieving your goals is to have purpose in what you are doing. From the little things you do in the day to the big things you do, every bit is as important as each other in the journey to achieving what you want.

Every day I work with people who want to do achieve something in a physical capacity about themselves, whether it be loss weight, gain weight, decrease body fat, increase strength, become fitter, every one of them will start with the initial idea of how they would like their physical aspects of them to change.

But….

No matter how much training you do, and pushing you get from your trainer or how much you want to fit into that dress or bench that heavy weight, it won’t happen until you change one thing.

Mind-set.

How do you see training?... is it somewhere you go to go through the motions, have a chat, a way to stop feeling guilty form the lunch time donut?

Or do you go there with PURPOSE. Does every set, every rep, every minute blasting the cross trainer have a purpose and reason. When you go to train, make sure you are training for your goals, not for the goals of the people you are training with. Theirs will be different.

Be selfish, it’s your life and your goal. If your training to lose body fat and struggled with your weight for years, then you train with your best friend but they are training for a 10km race then one or probably both of you will end up compromising your training and meeting in the middle somewhere, leading to not really an efficient session for either of you. Making you feel further away from your goal than ever.

Be selfish. Make sure the purpose of your training is strong and heading in the right direction for YOU.

How do you see food?... is it breakfast, lunch, dinner and snacks? Are you trying to eat something you see as healthy because you think that’s the best thing do you, and if not then you always have tomorrow to try a bit harder?

Or do you see every meal as an opportunity to help your body recover, do you make sure you put the best ingredients into your body as this is what will be fuelling it in your next workout and you want to smash that PB. Every meal should have a PURPOSE, it’s a way to boost metabolism, and a way to repair broken muscles and a way to fuel the ass kicking you’re going to give your body day after day until you reach your goal.

I always say to my clients to eat to be fit, not skinny. If your trying to increase your body weight then you also need to eat with purpose, this is even more important as you will be used to a maintainace level and you need to go beyond that. But think about it, if you are 90kg and your goal is to be 100kg then go and eat crap and you will make it, but put some purpose in there and be 100kg at 10% body fat then that’s where the hard work starts and the meals matter and what goes into your body matters.

Fuel your workout as you would fuel your car, or you will break down.

This is not just for health and fitness; it translates into all aspect of life, careers, socially, relationships etc. Set your goals, follow them with purpose and succeed.

I hope you reach your goals, whatever they may be, I will reach mine!

Believe in where you are going and don’t listen to people who don’t understand, as their journey will be different to yours.

‘At 1^st they will ask why you do it, after they will ask HOW you did it.’

Thanks for reading. 

Nick Bell
Personal Trainer

New Body Fitness and Nutrition
Official Pro Grips Dorset

 

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Burn Fat Fast!

Burn Fat Fast

When we hit the gym and our aim to lose weight, or FAT more precisely there are a number of paths the gym goer has. Initially the first reaction may be to jump straight on to the treadmill, cross trainer or bike and trash out 30 odd mins of moderate pace exercise, going through the motions and not really accomplishing anything except for depleting a bit of your glycogen stores and most probably making you quite bored an dishearten towards exercise in general. This may seem like the right path but it is not.

Don’t get me wrong, this exercise is good and if you are coming form an very sedentary lifestyle then anything is better than nothing and you will have some positive effects…but let me tell you the secret…Fat Loss is not that hard…J

First things first…Weight loss is not the answer…Body Composition is what will give you the lean, toned look you are after.

Take a look at this comparison of Body Fat vs Muscle Tissue.

  

So if you weight 12st with a Body Fat of 10% you will look a lot better than weighing 10st with a Body Fat of 20% !

***Muscle burns 4 TIMES as many calories as Fat just by being in your body***

Try adding these 5 guideline to you training to aid your Body Composition and start getting the results you what!

1.      Kick-start your day with 10-15 mins bodyweight exercises at home. Try this short routine to blast your metabolism and get your body stoked for the day!

·         30 Seconds Jogging on the spot with high knees

·         10-15 Press Ups

·         10-15 Squats

·         10-15 Tuck Jumps

·         10-15 Burpees

·         30 Seconds Skipping

*** Repeat this 5 times resting 30 seconds between cycles***

2.      Start your gym workout with Resistance Training. 

Aim to do at least 30 mins of resistance training targeting the whole body before you hit your cardio part of the workout. By doing this you are aiming to break down muscle fibres which then have to be repaired by the body. This recovery takes energy and the body will therefore be using excess energy for the next few days to do this.

With Cardio training the body is able to recover a lot quicker so although you may burn more calories in the session by hitting the treadmill, the resistance training will burn a lot more in total over the next 48 hours!

3. Stick to Compound or Multi Joint exercises over Isolation or single joint exercise.

A squat will use a lot more energy than a bicep curl and also break a lot more muscle fibres. Its all about getting the most Bang for your Buck in the more efficient way possible. 

Try this routine to hit all your major muscle groups a get that fat melting off you!

·         Warm Up 5-7 Mins Cross trainer

·         5 Sets of 10-15 Reps Squats with 30 seconds rest in between. If Bodyweight squats are too easy add some weight!

·         3 Sets of Weighted Burpees. Hold on to Dumbbells as you do these so you have to press them as you stand up. Remember to keep you head up and back straight. 30 Seconds rest between sets.

·         5 Sets of 10 Reps of Bent over rows, Barbell or Dumbbell. By doing this we are working  are back which is one of the biggest muscles in the back with a big Multi Joint move. 30 Seconds Rest between sets.

·         5 Sets of 10 – 15 Reps of Press Ups. These can be done on your knees or as a complete press up if you can. Keep the movement slow and don’t rush it, touch your chest on the floor and as it touches lift you hands of the floor and then push back up. No cheating allowed ;)

***This will be a great start to your workout routine, hit all your major muscles and really set your fat burning furnace on fire!***

4.      Follow your Resistance with cardio.

If you have hit your resistance with maximum intensity then by the time you come to your cardio, you will be primed to really start attacking you fat stores for energy.

·         Add 20 – 30 mins of Low intensity or High intensity interval training cardiovascular exercise in after your resistance work.

This will cause the body to take most of its energy needed from fat cells as the resistance training would of depleted the favoured energy source of glycogen.

***With the Low Intensity aim to keep your Heart rate at around 60 – 70 % of its maximum for the entire time. (Find out your heart rate zones on our Free heart rate calculator)***

5.      Protein is the Whey to go.

Add a source of Protein to every meal. Not only will this aid in the recovery of your muscles and body, it will also help decrease your appetite so that you don’t reach for that sugary treat and more importantly, minimises the insulin release so that your blood sugar levels remain more stable.

Try adding one of these sources of protein to your meals

·         Whey Protein Shakes

·         Chicken Breast

·         Turkey

·         Lean Beef

·         Salmon

·         Tuna

·         Eggs

·         Beans, peas and Lentils

·         Low Fat Dairy (e.g Cottage Cheese)

So there you have it.

Try adding a few or all of these guidelines to your training in your quest to Burn Fat Fast!

Eat Clean, Train Hard, Win Easy

Thanks for reading.

Nick Bell

Personal Trainer

New Body Fitness and Nutrition

Official Pro Grips Dorset

For more health and fitness tips visit our website and check out our FREE health and fitness downloads... New Body Health and Fitness Tips

New Website Is Now Live!

The new website is now live!

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It's looking absolutely great with a load of new cool features for everybody.


It's broken up into 'Zones' to make it easy to get around and find exactly what you want.





Here you can find out all about our Personal Training services. All our trainers are experts and 100% committed to helping their clients acheive their goals. Health and fitness is our passion and we are here to help anyone who is willing to put the work in to be better!

Check out Our Trainers to find out all about their history and experience in the industy and how they can work with you.




Here you can find out about all of the different Fitness Classes we run in the community. Check out our Infamous 'SPARTAN TRAINING CAMP', or visit our interactiveHealth and Fitness Tips page where we can answer all your questions and you can get some great free downloads to help you achieve your goals!



One of the best new features is our interactive 'Client Zone' allowing all our clients to log on directly to their own personal page and download their latest Training Plan or Nutritional Program!
Also use our Q & A secton to ask any questions relating to your training and nutrition.
We will aim to answer all questions within 24 hours.

Another new feature is our Online Shop, offering a complete range of Sports Supplements from our own brand New Body Nutrition. Because you can now buy direct from us, you can cut out the middle man and get top quality products at discount prices! We also are offering an increasing range of gym training accesories and training apparel in the near future. 

*New Body News Flash* - Pro Grips coming soon to Weymouth and Dorset!!!! These will be available soon...

Try and download our free custom WORKOUT OF THE WEEK

Updated every week so you can add some variety to your training and benefit from the latest training plans.

I hope you enjoy the new website. 

Train hard, Win Easy!

Nick Bell

Personal Trainer

New Body Fitness and Nutrition

info@new-body.co.uk

07747451836

www.new-body.co.uk 

HOW TO: Triceps Training

HOW TO: Triceps Training

 

Ok so every guy that hits the gym wants to be increasing the size of their arms. Seeing as the arm is 2/3's triceps i thought id put together a short training routine to help with one of the most undertrained muscles in the gym today.

The triceps is made up of 3 heads so its important that we use exercises that will hit all 3 heads.

 

So moving on to the 1st exercise:

Close Grip Bench Press

 

One of the most underused exercises, yet one of the top exercises for packing on mass in the arm.

We start here when we're fresh to give maximum effort into breaking down as many muscle fibres as possible.

 

Technique : Start with a grip slightly inside the shoulder width, use a full range of motion(for triceps) stopping around 1-2 inches from the chest, this will keep tension on the muscle and not bring the chest in to take over the contraction.

 

1 Warm up set

3 - 4 working sets of 8-12 reps

90 seconds between sets

 

Next up is :

EZ bar Overhead Extention

 

This is a great exercise to hit the long head of the triceps, to give you a thick, full arm from the elbow up to the shoulder.

 

Technique : Use a full range of motion, alot of people go too heavy on this exercise and end up only using 50% of the motion possible, extend up to about 95% extention and bring back behind the head so the tricep is full stretched.

 

1 Warm up set

3 working sets of 8-12 reps

90 seconds rest between sets

 

Remember if you are looking to bulid muscle and increase size then the primary goal of doing the exercise is to contract the muscle, not to liftthe weight. Dont sacrifice form in order to lift more.

 

3rd and final exercise

Rope Pushdown

This exercise is all about 'chasing the pump'. Form is really important here as we are trying to fill the muscle with as much blood as possible and stretch the muscle fascia from inside out if you like.

Do not worry about weight at all during these last few sets, its all about intensity and contracting the muscle forcefully.

Get a good turn out of the hands at the bottom of the motion to really burn the lateral head.

During this exercise we are going to increase the reps and decrease the rest so we can really blow the triceps up.

 

3 working sets of 12-15 reps

30 rest between sets

 

That will be a killer workout that will really start packing the mass on those upper arms.

This is just advice guys, give it a go and it will work for you. Remember that the training is only 30% of the whole package, nutrition and rest is the other 70% and THAT is what will get you results!

 

Thanks for reading :)

 

Nick Bell

Personal Trainer

info@new-body.co.uk

07747451836

New Body Personal Training and Fitness

www.New-Body.co.uk

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Food for thought!

Is Six Meals a Day Really the Way?

By Jose Antonio, Ph.D.

You’ve heard the mantra: Eat frequently—five to seven small meals daily, each including a serving of protein, healthy fat and low-glycemic-index, or fibrous, carbohydrates, such as vegetables. Now I’ve heard that maybe it’s a good idea not to eat those frequent meals and instead engage in “intermittent fasting.” In a simple sense, most folks think of this as basically not eating on occasion. And herein is the problem. IF is different things to different people.

If people told me they were doing intermittent fasting, it would mean that one or two days a week they simply didn’t eat. That’s fasting. Fasting is not skipping dinner. It’s not skipping meal number four of your six meals. Fasting is fasting. It’s not not eating a meal. So until the International Group of Fasting Scientists come up with an agreeable definition, it’ll be like judging a bikini contest; it’s all in the eye of the beholder. That said, let’s at least look at some telling statistics on what happens when humans alter their basic patterns of eating.

A recent study from the International Journal of Obesity looked at the feasibility and effectiveness of intermittent continuous energy with continuous energy restriction for weight loss, insulin sensitivity and other metabolic-disease-risk markers.1 In other words, the subjects either cut their calories evenly over a six-month period or restricted calories for only two days per week over the six-month period. Both diets involved a 25 percent calorie restriction overall. The continuous restriction group cut their calories by 25 percent spread evenly over the week, whereas the intermittent group followed a very low-calorie diet two days per week, cutting calories by 75 percent.

Results: both methods were equally effective for weight loss. Both groups had similar reductions in leptin, free androgen index, high-sensitivity C-reactive protein, total and low-density-lipoprotein cholesterol, triglycerides, blood pressure and increases in sex-hormone-binding globulin, IGF-binding proteins 1 and 2; however, the intermittent group had a lower fasting insulin. So the bottom line is that both seemed to produce similar weight loss, with the intermittent method being better for insulin sensitivity. But that was in fat people. What happens to folks who actually exercise?

In a more relevant study, scientists determined whether Ramadan intermittent fasting affects 5,000-meter running performance and other parameters classically associated with middle-distance performance.2 Ramadan is a month of obligatory daily fasting that starts at dawn and ends at sunset, so that to me is “intermittent fasting.” Two experimental groups participated in two experimental sessions, one before Ramadan intermittent fasting and the other at the last week of fasting. The subjects were 18 well-trained, middle-distance runners. At the end of Ramadan fasting, a decrease in maximal voluntary contraction—i.e. strength—was observed as well as a decrease in performance of -5 percent. There was no effect on running efficiency or maximal aerobic power. The study shows that Ramadan intermittent fasting can result in a detriment to performance.

So should you fast or not? Or shall you stick religiously to six meals a day for the rest of your life?

Editor’s note: Jose Antonio, Ph.D., is the CEO of the International Society of Sports Nutrition (www.theissn.org); also check out his site www.TheWeekendWorkout.com.

1 Harvie, M.N., et al. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond). 35(5):714-27.

2 Brisswalter, J., et al. (2011). Effects of Ramadan intermittent fasting on middle-distance running performance in well-trained runners. Clin J Sport Med. 21(5):422-7.

Reference: article By Jose Antonio, Ph.D. Ironman magazine.