So now Christmas and New Year are finally over, the race is on to get in shape, lose weight and get stronger. As a trainer with well over 10 years experience I have found that its not about the dietary or training advice you give someone, its the all about the belief you can instill in someone to take the steps needed to get results.
With this in mind, here are my top 5 tips to help you be successful in dropping weight and finally getting the real results you always wanted.
1. Avoid using the word diet
To me this means that you are looking at a temporary fix that is more than likely not going to last. It puts you in the mindset of denying yourself things you think are making you fat. You start in a negative mindset already, which means you will fail! Instead, think of it as a lifestyle change. I try to get my clients to think about the good stuff they will be adding to their nutrition rather than what they are taking out. Things that will give them more energy and benefit their health.
2. Make small changes
This will ensure your success and avoid you getting overloaded and bored with a program. Start by making sure you eat breakfast or targeting 2L of water every day. Then focus on how much better these changes have made you feel and how much more energy you now have. Once you feel like you have mastered these, move on to some other changes, like adding a source of good, lean protein to every meal to help you balance you blood sugar levels better.
3. Make a habit of being more active
Make a point of moving at least 10 mins per day, this could be going for a walk or playing with your kids. If you are embarking on a gym program, then this needs to be the most important appointment you have every single week. Book your training times in to your diary and make them set in stone. The only reason you cancel a session is because of a family emergency or you have been in an accident and almost died. Get yourself to the gym and quit making excuses!
4. Be accountable to someone other than yourself
This will help with motivation. Get a training buddy or hire a trainer. Basically someone to share your goals with that can support you and help you out when you need it.
5. Don't Beat Yourself Up
This is a big one. You must understand that your journey to better health will not be straight forward, there will be blips and there will be time you fall off the wagon a bit. The best thing you can do is to forget about it. Get yourself back on the horse and continue to work on mastering your mini targets.
14 day kick Start programs
If you would like a little extra help with this, why not send in an application for my 14 Day Kick Start Program. These are aimed at men and women over 30 who want to get the help and support they need to make positive changes to their body and mind.
The Kick Start Programs are an amazingly cost effective way of experiencing exactly what I do here at Faster Fitness Solutions. They are also a great way to help you get yourself motivated and ready to tackle your health and fitness challenges in 2018.
I have been running these programs over in Liverpool with amazing success. Clients have been getting as good if not better results than many of my 1:1 personal training clients. I think the reason is all about the sense of teamwork and support we are able to build with the small group training. Not only will you get all the help and support you need from me as a coach, you will also get 3 training busies that will spur you on and keep you on track.
Hit the button below to find out more and send me over an application.
I want To Drop Fat and Build Muscle… Which System is Best?
So this is something I here all the time, when I am coaching clients and even when I am tutoring other personal trainers. They all want to know, which training system is best to get results. Now before we go on, I am going to give you a very honest answer. It will be a definitive answer but it may not be the one you want to hear.
In the above picture, there is a list of different training systems that are taught to all sports science students and personal trainers across the world (there are many more than this by the way). All of them have been designed by very clever people at universities who have designed and tested a variety of ways to build muscle mass and strength.
Guess what? All of them work really, really well. As for which one is best, “I genuinely have not got a clue”. This is the answer I give to all my clients and students.
The results of each different method will vary from person to person. What I do know however, “Is that the body will stop adapting and your progress will slow unless you challenge it in a variety of different ways.”
So what exactly does this mean???
In short, variety is king, your body’s nervous system is the cleverest thing on planet earth by a million miles, it adapts very quickly and becomes conditioned to things it is used to. That’s why you need to change things up regularly. Here are my top tips on how to do just that.
1. Make some changes every 2-3 weeks
Now this does not have to be hard, simply changing your reps by 2-3 per set, adding an extra set, shortening your rest periods by 20-30 seconds or just increasing your weight will keep the body guessing and keep you making progress.
2. Add Testosterone boosting exercises to your workout.
These are exercises that use the whole body. Stuff like the clean and jerk or snatch, or combo drills like adding a bent over row or an overhead press to a lunge or a squat thrust to a press up. These will get you out of breath and get more testosterone pumping around your body. It will jack up your metabolism leading to better fat loss and better muscle growth.
3. Move in a different direction
Add some functional variations to the exercises in your program. Change foot positions in a squat, hand positions in a press up, lunge in a different direction other than forwards or backwards or add rotation and/or lateral movement to shoulder presses or any other exercise.
As well as making your training way more fun, these tweaks will get you targeting muscle fibres in different ways. Ways that your nervous system is completely unprepared for and they will need to reconfigure themselves to adapt to the new movement patterns.
4. Make a big change every 6 weeks or so
So this could be changing your split routine into whole body workouts, completely changing the design of your sessions from super sets to pyramid training or negative reps. Basically making wholesale changes to make your body adapt in a big way.
5. Program in a rest week every 8 week or so
FACT! We do not grow in the gym. As you know our training sessions are responsible for breaking down proteins in our muscles to help them re-grow bigger and stronger. It is our recovery time when our muscles repair that our body is really changing.
A lower impact rest week will help recharge your batteries and help prevent injury. So I’m not saying do nothing but maybe drop the weights down a little and reduce the number sessions you do for that week.
Trust me! Your body will thank you for it and it will really help in the long-run.
Sorry it’s not the straight forward answer you were hoping for. If you think about it though, it really makes sense. There are thousands of so-called experts out there who all claim to offer the most amazing solution and the best system ever. There are simply loads of disagreements in the industry as to what works best. Which really means, nobody knows.
Although many of look like meatheads, the whole, personal trainers and fitness coaches are a pretty clever lot. If there really was one method to rule them all then we would all be doing the same thing.
So I try to take a different route, instead of telling you how wonderful I am or how amazing my training systems are I am simply honest.
“ I will help you make sense of the confusion, work with you to figure out what your goals are and come up with a good place to start. Then we can figure out the right time to vary your program and your nutrition in order to keep you progressing. I will also make sure I offer you the right advice to and guidance to ensure you stay on track, as nothing screws up your results like inconsistency.”
So if that makes sense, and you would like a little help to get your training and nutrition heading in the right direction, why not hit the button below and book a free 30 minute call. That way we can work together to establish a defined and clear path to get you working towards your goals with direction and purpose.
Thanks for taking the time to read the article. I am looking forward to hearing from you.
Darren has over 10 years experience in the fitness industry as a personal trainer, sports injury therapist and most recently as an educator to other trainers. Originally from South Wales, he went to Liverpool University to study Sports Science and liked the city so much, he decided to stay. Since finishing his degree he set up a thriving personal training and injury rehab business which continues to this day. He has recently moved over to Denby Dale in West Yorkshire and has opened Faster Fitness Solutions, a multi-purpose training and rehabilitation facility located in the heart of the village.