Are You Really Doing What It Takes? Part Three

So you’ve planned out your schedule so that you can train 3-6 times per week-EVERY week.

You are putting in 110% at every training session. Pushing yourself to the maximum of YOUR ability at all times. You’ve stopped thinking about saving yourself for the last set and are really reaching as high as you can on every repetition.

Congratulations, you are well on the way to getting great results again.

The third part of the puzzle is just as important as the correct training. In fact, it can account for 100% of it if not done correctly-and that part is your nutrition.

100%!!!!!! Yes 100%. You absolutely cannot out train a bad diet.

If your diet is not anywhere near where it should be, you will not magically be able to melt away your fat by training hard. Not only will this not work, but you will be exhausted and become sick, picking up every little virus that comes your way. Some of you already experience this, but a few changes to your every day nutrition can turn this around for you.

Good nutrition will also improve your performance, keep you from getting sick all the time and help you to maintain weight loss or lose that fat once and for all. It will also provide the energy to train hard and recover well from every training session. It is not normal to fall ill with every virus that goes around. If you find that you are catching everything and feeling tired all the time, it may be time to have a good hard look at your nutrition, fitness and recovery habits.

Once you make improvements, good nutrition can count for up to 70% or so of your results. Of course the closer you get to ideal nutritional intake, the more results you will get from your training. So it’s like a vicious circle, bad nutrition equals fewer results all round. Good nutrition yields greater results from your training and your nutrition put together.

So what is good nutrition? Here are a few simple rules to follow for a start:

Avoid processed foods whenever possible-and it is possible most of the time. Eat real food that has not been processed or added to by man. This includes avoiding so called healthy foods like breakfast/protein/meal replacement/museli bars. Breads, pastas, wraps, cereals, white rice and the like are also processed foods and despite the marketing hype (from the grain boards) do not provide available nutrition to the human body. Our bodies can absorb little of the nutrients which have been added to these foods. THIS ONE TIP WILL MAKE THE BIGGEST DIFFERENCE TO YOUR NUTRITION PLAN
Drink only water with some black tea and coffee. Simple, juices, cordials, sports drinks and soft drinks should not be consumed unless you are doing endurance events of 2 hours continuous exercise or more.
Include a protein source with every meal or snack. Good sources are red meats, chicken, fish, eggs, nuts and seeds. Occasionally a protein powder can be used for convenience, but remember that protein powder is a processed food.
Eat every 2-3 hours! This may seem excessive, but will keep your blood sugar on an even keel helping you to avoid crashes that cause cravings. You will also avoid those hunger pangs that make you want to eat anything and everything in sight. So from breakfast to bed time every 2-3 hours!
Eat fruit and/or vegetables at every single one of those nicely spaced meals and snacks. It can be something as simple as an apple or banana, carrot sticks, a salad or steamed vegies. Just include it every time you eat.
Eat healthy fats a few times each day in your meals. These include walnuts, flaxseed oil/seeds and coconut oil to name a few. Also make sure you take an Omega 3 supplement (such as fish oil) daily.
Keep a food diary. Even if you don’t do this every day, a couple of days per week or one week per month, write down every single thing that passes your lips. Take a small notebook with you everywhere and record as you consume and the time you consumed it. Don’t wait till the end of the day and try to remember everything. A food diary will point out your weak areas and highlight things such as meal frequency, whether you are eating protein and fruits and vegies at every meal and how often you reach for processed foods.
Improving your nutrition takes planning and commitment, but really isn’t that difficult. Follow all of the above rules for a start and fine tune other things as you go along. Cooking real foods from scratch really doesn’t take any extra time or effort. So called ‘convenience foods’ don’t really save you much time or energy, so rethink what you are feeding yourself and your family and start seeing your results go through the roof.

There are plenty of people out there who are counting on your willingness to believe that
there are shortcuts to great results when it comes to fat loss. They say it’s cheap and easy and if you just buy their pills and potions, or try their ‘easy’ programs, you will have a six pack in no time. Well, they are liars. In fact they will sell you the pills and include with them some of the information you need to get it done. But they won’t tell you everything. That is my job.

I’m here to tell you everything. To tell you what it takes to get it done. But it’s you who has to pay the price. It’s you who has to take responsibility and get the job done.

This does work. I 100% guarantee it. Anyone who follows the guidelines at FitterFaster will lose fat. You will lose cm’s and you will improve your fitness. Most likely you will be fitter than ever before in your life no matter what your age or your present state of fitness. But you have to do the work. You have to turn up and train hard. You have to make the right food choices every day.

I took up this lifestyle 10 short years ago. In that time I’ve tested 100’s of different fitness regimes, nutrition plans and supplements. I’ve researched everything and still do on an ongoing basis. I’ve completed many courses and am currently studying more courses all related to health and fitness. I subscribe to many different journals and publications so that I know what I’m talking about. I know what works and what doesn’t.

I’m in better shape now than at any other time in my life. I’m strong and have great endurance. I have a very low body fat percentage and maintain it easily. I rarely get sick and when I do, I bounce back within hours or days, not weeks. I’ve been injury free despite rigorous training day in, day out for that whole time. This doesn’t come from my genes. I do what it takes to be this way-from a background of absolutely no sport or physical fitness even in my youth, to being one of the fittest people you probably know.

You can do this too. You don’t even have to come to FitterFaster. All the workouts you need can be found for free on my website. The nutrition advice is free too. But if you do decide to join us at FitterFaster, you will get extra motivation and support through the great group of people that turn up every day to train together. There’s something very special about the way they mesh together and keep each other going.

So I’ll see you soon at FitterFaster, in the meantime, clean up your nutrition, schedule in and complete your training sessions and give it all 110%.


Improve Your Immune System

70-80% of your immune system is in your digestive tract.  Read on to find out how knowing this and improving your digestive system will increase your immunity.

“One common problem with most digestive systems is that the lining of the gut (your digestive system) is damaged.

The gut’s lining is extremely thin, often just one cell thick.  This damage can be extremely problematic because 70 to 80 percent of your immune system is found in your digestive tract. When this delicate lining is damaged or worn down by a poor diet or large food particles, bacteria and toxins that should normally stay in your gut’s inner tube pass through it into the bloodstream, where the immune system must deal with them. These leaking particles tax your immune system.
Thus, with a poorly functioning digestive system, you don’t just get digestive symptoms, you also get an exhausted immune system. To add insult to injury, you can also get pain.

An overactive immune system leads to inflammation in the body. Your immune system creates swelling to fight hurt and unhealthy cells inside your body. This is one of the reasons why your body feels so cranky and achy when you are spent.” ~ Frank Lipman, M.D. from Revive

Did you take note? 70-80% of your immune system is found in your digestive tract!! Knowing this, we really ought to pay attention to digestive systems, eh? How?

By choosing the right types of foods and drinks you can make a huge difference to the condition of your digestive system. Its not necessarily about taking certain magical supplements or drugs either.

If you stop eating crap (more on what is crap in a minute) you’ll allow you digestive system to heal and therefore improve not just your digestion, but your immunity as well.
You’ll also notice a massive increase in your energy levels, you’ll sleep better, your skin will improve and you’ll just FEEL BETTER.

Because your digestive system will function better, you’ll absorb more nutrients from your food which has long reaching benefits. The types of foods that you should be eating are also much higher in nutrients than the ‘crap’ foods you should avoid as well.

So what is ‘crap food?’

Well there are the obvious items such as cakes, biscuits, pretty much all ‘sweets’, alcohol, drinks other than water (eg. soft drinks, cordials, etc).

Then there are the less obvious; grains-meaning breads, cereals, pastas, wraps, crackers, baked goods of almost all kinds, too much dairy, especially highly processed yoghurts, milk, ice cream and too much cheese.

A lot of pulses and beans (often eaten by vegetarians, but by others too) are also damaging to the digestive tract and also inhibit your body from absorbing key minerals from the other foods you eat.

Eating these foods regularly means you do have a damaged digestive system. To what degree you wont know, but wouldn’t it be better to not worry about the degree of damage and do something about it instead?

So what can you do?

Firstly, cut out or at least drastically cut down on the above foods.

Secondly, there are supplements that improve the function of your digestive system as well as help give it the chance to repair.

Probiotics are essential and eating just yoghurt is not enough.  Take a probiotic once or twice daily.

Digestive enzymes can also be useful taken with meals.  They’ll improve the digestion of what you’re eating, but they cannot override a bad diet.

Glutamine is another inexpensive supplement that really helps with gut repair.  Taken first thing in the morning on an empty stomach will ensure best results.  Just mix 1/2 – 1 teaspoon of pure glutamine in 1/4 glass of water, stir and drink.  Don’t have anything else for about 20-30 minutes.


Questions and Answers about FitterFaster

If you’re overweight, or your health is not where you’d like it to be, you’ve really only got yourself to blame. Advertising, convenience of fast food outlets, long work hours, tiredness and lack of energy-they’re all excuses that people use to justify why they’re carrying around extra fat and are getting sick so often, as well as having no energy most days.

 

They’re not the real reason though. The real reason is because basically they are eating crap, eating too much of it and they’re usually being lazy. There’s no way around this truth. We all have the same number of hours in the day, we shop at the same supermarkets, we have kids, we have jobs and other commitments. But some people just go day to day complaining about their situation and never trying to do anything to change it.

If you’re like this, there must be a reason you decide to stay this way. IT IS possible to change your habits and to get the body you want-both in terms of how you look and how you feel. IT IS possible to turn everything around. It doesn’t matter if you’ve failed to do so on previous attempts.

YOU CAN DO IT NOW!  I CAN SHOW YOU HOW!

Often people are resistant to change because they don’t know what is expected of them. Realistically, we may know what we need to do. We may be in denial, or be looking for the next magic bullet. But truth being said, YOU ARE THE MAGIC BULLET.

You have the power to change. No one else can make the decision for you and no one else can stop you. It’s all up to you.
If you’ve been thinking about coming along to FitterFaster, but are not sure what to expect, here’s a few things I’m asked the most often:

I’m scared, I’m too unfit, I’ve never done anything like this before

Statements like these are the most common thing I hear first up. Whether my initial contact with a new client is via text, email, phone or in person, almost everyone says that they’re scared and/or not fit enough. This is perfectly natural and nothing to worry about. I absolutely guarantee that once you turn up to train, you’ll feel right at home with other clients and the awesome trainers immediately.

Although the drills will be new to you and you may struggle with some components of the workout, we will be with you all the way to make sure that you’re doing everything right and not doing too much too soon.

You will absolutely not be expected to do more than you are capable of!

Every other client was a beginner once, and most can vividly remember their first sessions and how they felt turning up. We have the best bunch of people to train with and you don’t have to compare yourself to any of them. Some have done almost 1000 training sessions here, and others are just starting their journeys too.

So don’t compare yourselves to anyone else.

It’s where you’re at that is important to you and where you are going from there. We run a full beginner program where all ‘Rookies’ are required to modify drills, take compulsory extra breaks and avoid certain exercises till they’ve built up a base fitness level and can progress to the next level.  Every Rookie progresses at their own rate with all coaches keeping a special eye on you to make sure you’re performing all drills safely and within your capabilities.

I dont want to keep a food journal.

Keeping a food journal is something that most successful weight losers do. And they keep doing it once they reach their ideal weight. I do it myself approx every 4-6 weeks for a week or two. It keeps me accountable and shows up bad habits that start creeping in. So ultimately it is up to you to keep the journal or not. I highly recommend it, even if it’s just till you get the hang of it and start developing better habits. If you become one of my clients, you’ll need to keep a Food Journal from time to time when requested.

Have realistic expectations

You will not be cured of your bad habits in a single day or week. These behaviours have been learned over a long period of time so you cannot expect to unlearn them overnight. We have also had myths and untruths aimed at us from every direction over the past 20 years or so when it comes to nutrition. Most of it comes from the marketing companies whose job it is to convince you why you do or dont need a certain item. These companies do not have your best interests at heart. So while some stuff may come pretty easy, other stuff my be a struggle, but its okay, eventually you can and will learn how to get and keep a healthy fit body.

Cravings are worse when you are stressed

You need to find time out for yourself. Whether that is by training, taking a walk, playing sport, reading, gardening, a bath, a massage or whatever, give yourself time out to reduce stress. Times when you feel overwhelmed will give you the perfect ‘excuse’ to have to have something bad to eat. Don’t let stress be the trigger to pig out, do something about else instead and deal with it in a more productive way.  Starting a training program like those at FitterFaster, believe it or not, will help with cravings.  Its absolutely amazing how you just want to choose healthier foods when you’re training.

Think positive

Have positive expectations about the program. Dont think about what you cant have, but all the great benefits you are going to get-better health, more energy, a new body, longer life etc. There’s no doubt you will have to give up certain things, especially in the short term. But as they say, nothing tastes as good as a lean, fit and healthy body feels. Once you experience this, you’ll understand what I mean.  Likewise with training.  At first it may take a huge amount of effort to get yourself out here.  But once you start to get fitter and see results, you’ll be amazed again at how you look forward to training and how it makes you feel.

How’s That working for you?

As Dr Phil would say. Has what you have been doing in the past been working for you? No? Well stop dwelling on it then or ask yourself why you are so resistant to change. Maybe the benefits of staying the same outway the benefits of making the changes for you. If some part of you keeps on making up excuses to not change, then maybe there is a reason for that. Do you really want to have all those positive benefits or not?  Think about how you’ll feel when you look in the mirror.  How great it will be to choose clothes you love.  How happy you’ll be when you can keep up with the kids.

Have a fair dinkum go if you decide that you really do want the postive benefits, then make the effort required to get them. You will not look fit and healthy unless you ARE fit and healthy. There is no way to fake it. You will have to make the right food choices, you will have to turn up to training and you will have to push through the barriers. I can provide information, I can provide encouragement, I can push you at training, I can even provide extra incentive in the form of prizes but I cannot do it for you. I am proof that this works. Prove that you have what it takes too.

Over the past 5 years, my clients have lost over 1000kgs and over 6000cm

This is huge and you can be part of it. I have a variety of training packages ranging from the more short term to longer term packages. All include full nutrition plan and support. You can do FitForce – Group Personal Training, PeakFit – Personal Training or Box Out or any combination.

Contact me today to get started on achieving and maintaining your best body. I can answer all your questions before you need to make any decisions and can post out an information package for you today.

For more information or to get started, go HERE

You can also fill out your details here and I’ll send some information about our training programs via email


Dealing with food cravings

 

 

 

 

Anyone who lives in the real world, with other people in the same house, with co-workers, with friends, relatives and basically anyone with a life, will come up against temptations when trying to eat a healthy diet.

Feeling deprived, frustrated and restricted by food choices is something that’s going to happen. Going to birthday parties, weddings, out for lunch or meeting for coffee all provide more temptations. Just walking down the street past the bakery or cafe, or sitting in the tearoom at work can bring on feelings of inadequacy as you are tempted to make food choices that you’re trying to avoid.

You know that eating a health diet of fruits, vegetables, protein sources such as meat, poultry, eggs and seafood with some nuts and other sources of good fats makes you feel and look good. But all that seems to go out the window when so called ‘out of bounds’ foods make an appearance. To feel this way is perfectly normal.

Every single day we all have to make food choices that either push us closer or further away from good health and a healthy body weight. I am totally hearing you, with the same daily challenges to face as well. I’m not 100% compliant with my healthy diet. Just like you, I’m faced with challenges within my home and also outside the home. I can’t even claim to have a 90% success rate but am probably closer to 75 or 80%.

What I can claim though, is to avoid those temptations as much as I can and if I can’t, to at least some of the time, take action to make them less tempting. Here are some of the things I do:

  • Have more healthy treats available for those times when the rest of the family is having a treat. Frozen berries are a favourite of mine with greek yoghurt and chocolate protein. This doesn’t always work, but I eat chocolate less often because I have something else to eat instead

 

  • ‘Don’t start’ is a good tactic to remember. Just one cookie, or just one slice?? No way, you just can’t stop at one TimTam, and everyone knows that. I find it a lot easier to not have anything than to have a small portion. This is particularly effective when on your own. You know eating an entire block of chocolate, 3 bowls of ice cream or a whole packet of biscuits still counts even if you’re in the forest and no one can hear you!!

 

  • In the evening, I used to enjoy a hot milo while watching TV. While I don’t watch that much TV anymore, sometimes I’m still tempted to have that hot drink. So now I make myself a hot protein shake instead. A scoop of chocolate protein powder dissolved in a small amount of cold water, stir thoroughly and top with boiling water. Not quite the same, but its often the habit of the ‘holding the cup and sipping’ that is the hardest to break. Some people actually have pure cocoa or cacao in boiling water instead. If that’s too bitter for you, stick with the protein supplement.

 

  • Pack your own food!! This should have been the number one tip. When I’m going out and will be gone over a meal or snack or both, I pack my own food. Some yoghurt, berries and nuts or some fruit and nuts or a salad complete with protein are all very simple to pack and take. I have a small insulated lunch box and I just chuck everything in with a freezer block or two. I also have a larger box for longer trips as well. Those who attend sporting days or other excursions with me will have seen me eating from my tupperware. Long gone are the strange stares I used to receive when eating my own food instead of the terrible choices always put up at children’s events.

 

  • When the kids have take away once per week, I order a healthy or healthier take away choice. I love the warm chicken salad form My Pizza and Pasta here in town. I may have a few chips from the kids’ pile but I stick with my salad most times.

 

  • Lastly, I still eat lots of healthy foods. So even if I’ve eaten something that I really shouldn’t have, I always still eat my other food unless i”m so full that I can’t. When eating out, I’ll order a salad first, eat that and then if I am tempted to have dessert, I may have it, knowing that I’ve eaten lots of nutrients first. That way I’m fuller too, so less likely to eat as much

I haven’t found the secret to always making the better choice, but doing the things above means I limit the times when not so good choices happen. I also notice that at different times I can go for ages without caving in and other times it just seem so hard.

So don’t give up, keep on trying and don’t beat yourself up if you are tempted. The key is to limit the times you make not so good food choices and increase the times when you eat healthy. Doing that long term is the key to better health and losing excess body fat.


Are You Really Doing What It Takes? Part Two

My last post talked about stepping up the intensity during your training sessions.

No matter what you goals when it comes to working out, a greater overall intensity will always yield better results (allowing for proper recovery.) This holds true whether you want to get stronger and lift heavier weights, grow your muscles, get faster, gain more endurance or lose body fat.  It doesn’t matter.  The correct training program done with enough intensity will get you there.  There are a multitude of different training techniques depending on the intended outcome, but without doubt, one of the most important variables is the intensity.

Just as important is the consistency of your training program.  Many of FitterFaster’s clients do not train with enough consistency, but still question their lack of progress.  The absolute minimum frequency to see improvements in fitness and/or see fat loss is to train three times per week.  That’s why it is a requirement that you attend this many times each week if you are a client here.

It’s sad but true, that going any longer than a couple of days without training will result in you going backwards.  Yes backwards after only a couple of days.

supercompensation-after-training

In the above diagram, you can see the initial performance ability (or fitness level.) You can then see how it drops during and immediately after the training session and then how during the recovery time, your body overcompensates and becomes stronger, fitter and/or faster depending on the type of training session.  You will also notice, that the fitness level begins to drop again straight away as soon as it has reached its peak. Your body adapt to the stresses placed upon it, so if there’s no stress after a day or so, it thinks it doesn’t need to stay at that level and it begins to go back to its original state.  Those of you studying at the moment call this homeostasis.  If you don’t know what this means, google it and you’ll see what I mean.

Please also note, that the time frames above, refer to a really hard and intense training session as discussed in my last post.   A training session that consisted of lower intensity activities such as walking, easier running (besides really hard running,) a typical ‘aerobics’ class or half-arsed gym workout will reduce all these time frames considerably.  In other words, training with less intensity requires that you do it much more often, or you’ll go backwards even quicker.  That nicely curved line above will slope downwards even quicker.

So if you only do FitForce or similar training twice in a week (or even less) you are probably going backwards in that week, particularly if you are not giving 110% while doing those couple of infrequent sessions.  The three times per week minimum only holds true if you are giving all you can while training.  If you give any less, you will need to train more often and even then, the results will not be as great.

So it’s a minimum of three times per week, EVERY SINGLE WEEK that will give you  results.  It’s training as hard as you can at any given moment in time.

If you’re not getting the results you think you should, think about it.  Do you come often enough EVERY week?  Do you really push hard enough?  Should you come more often or do home workouts inbetween?  Are you eating a healthy, nutritious diet?  Are you getting at least 7.5-8 hours of sleep every night?  Any of these things will alter the curves on the above diagram.

Be honest with yourself and make the changes necessary to reach your goals.


Are you really doing what it takes? Part One

The majority of people who are carrying excess body fat, forget that it took time for those extra kilos to creep on.  It may have seemed like it happened almost overnight, but if you think about it, it’s actually been happening gradually over many months or most likely years.

You have to be realistic about how quickly you can lose weight, or more correctly how quickly you can lose that body fat. It’s not about ‘you have to lose it slowly to be permanent’ or ‘if you lose quickly it’s all fluid.’  The debate continues on these issues, it’s about being realistic depending on the amount of effort you are really making to get to your goals.  You can safely and effectively lose body fat quickly – IF YOU DO WHAT IT TAKES.

I posted a few days ago about planning your training and nutrition.  Are you really doing this?  Or are you still just coasting along, making good choices sometimes and the wrong ones at other times?  Have you worked out a plan of attack and are you sticking to it?  Really!!!!

I’ve noticed at FitterFaster over the years, that some participants just go through the motions.  They’re more interested in how many sets we are going to do, if I’m counting correctly or what they did last night.  When you are training, you have to be totally focused on what you are doing.

If you’re not totally focused on what you’re doing, you can’t, and therefore won’t, put in 110%.   I’m spotting and pushing YOU and focusing my attention on giving YOU the best workout possible to get you great results.  I”ll worry about the clock, I’ll do the planning and I’ll make sur you’re using correct form and being as safe as possible.

But its YOU who needs to give 100%.  It’s YOU who needs to make sure you’re doing all you can at any given time.

I guess what I’m saying is – while you are at FitterFaster, if you want the great results that you see some others achieving, you have to put in the required effort.  It’s not enough to just turn up and ‘do a bit.’  You must focus all your energy into the set you are doing right now.  Don’t hold back, or save yourself.

There’s no ‘pacing yourself’ with this type of training.  It’s all or nothing if you want to see the benefits.  Even if that means that by the 10th set, you can hardly keep going because you went so hard in the first few rounds.  It’s about going the absolute hardest you can go at any given point in time.

So at your next training session, how about you push a bit harder.  Pick a heavier kettle bell, even if you have to drop back down after a few sets.  Get your butt lower than usual and keep it still.  Run faster, jump higher and get your hips lower than ever before.  If you want to see changes or if you’ve plateaued lately, do something about it.