Hello and welcome to my blog, so with the winter months slowly starting to melt away and January's new year resolutions starting to waver i thought id give you a free routine to get you straight back on track. We are also focusing on the all important issue of weight management!!
To stay right upto date with me please feel free to find me via:
twitter> @FarringtonPT
FaceBook> Rob FitPro Farrington
Email> robfarringtonfitnesspro@gmail.com
Diet Mistake No. 1: Skipping Meals
Research shows that breakfast skippers weigh more than breakfast eaters. There is a misconception that skipping breakfast -- or any meal -- saves calories. The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day.
Strive for three meals a day. Always start your day with a healthy breakfast, but be careful to choose wisely.
A healthy breakfast should contain both protein and fibre. An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.
Diet Mistake No. 2: Too Many Liquid Calories
Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas, and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21% of their calories from beverages.
"When you drink beverages, you don’t tend to compensate by eating less because most beverages satisfy thirst and don’t impact hunger," says Gidus.
Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.
Diet Mistake No. 3: Over sized Portions
"We have gotten used to huge portions at restaurants so when we are at home, we serve up the same size and think it is normal," says Lichten.Experts suggest a few tricks to help you trim your portions:
- Leave a few bites on your plate.
- Use smaller plates and bowls.
- Periodically check your portions with measuring cups.
Diet Mistake No. 4: Choosing Unhealthy Add-Ons
Not only have portions crept up in size, we also have a tendency to top off our "diet" salads and other favourite foods with high-fat toppings, like bacon, cheese, croutons, and creamy dressings.And, at fast-food restaurants, "grilled chicken and salads are not always better than a burger," notes Lichten. "It all depends on the size and the toppings."
For example, the Burger King Tendergrill sandwich with honey mustard dressing has 470 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories. At McDonald’s, the Caesar salad with crispy chicken and creamy dressing totals 520 calories, while a Quarter Pounder weighs in at 410 calories.
Diet Mistake No. 5: Mindless Eating
"Eating amnesia" is the act of unknowingly putting hand to mouth, usually from a bag or box in front of the television, while reading a book. It can also happen at happy hour, or when you finish the last few bites on your child's plate."Resist the temptation to clean yours or anyone else’s plate," says Gidus. "Think about your waistline instead of the food waste."
Health Focus. New campaign highlights dangers of carrying excess weight around waist
A survey to launch the 'Active Fat' campaign found that 71 per cent of respondents admitted to carrying excess weight around their middle.
Yet 97 per cent did not realise that this extra fat generates higher levels of oestrogen, placing people at risk of cancer, type-2 diabetes and heart disease.
More than half of the 2,085 respondents - 57 per cent of women and 55 per cent of men - also overestimated the waist measurement at which excess weight begins to become a risk.
Women are at risk of type-2 diabetes and heart disease if their waist measures more than 80cm (31.5 inches), while men are at risk at more than 94cm (37 inches).
Only 44 per cent of people had increased their exercise levels in an attempt to reduce their waistlines.
In light of these findings, the three national charities are urging people to measure their waistlines and make the necessary lifestyle changes if they are carrying too much weight around their middle.
Professor Jane Wardle, director of Cancer Research UK's Health Behaviour Research Centre at University College London, said: "Little changes that can become daily habits are the best, as they usually require less effort and can act as the building blocks of a much bigger lifestyle picture.
"Waist size is likely to increase throughout life, so whatever your age, today is a good day to start improving your health."
Dr Mike Knapton, associate medical director for the British Heart Foundation, said that excess weight around the waist is a "major" health hazard.
"Wrapping a tape measure around your middle takes just a few seconds, but it could be your vital first step towards a healthier future," he advised.
The charities also want the European Parliament to bring in a single front-of-pack food labelling system across the EU, so that all consumers can easily choose healthier options when shopping.
Libby Dowling, care advisor at Diabetes UK, said: "We need one system that includes traffic light colours to help busy supermarket shoppers make informed food choices."
Source: Cancer Research UK
Free routine
70/60/50 SESSION PLAN
Warm up = 3mins
1min walk
1min jog
1min run
Main routine= 25mins
70 squat to bench@bw
60 slam downs@5kg
50 kettlebell swings@12kg
40single leg step ups @7 kg
30 single leg crunch with med ball @ 3 kg
Cardio= 10mins
X-trainer intervals
2mins level 8
2mins level 12
Alternating every 2mins
All routines should be completed in under 45mins
Repeat 4 times a week..
Warren Meggit
I'm sure you will agree that Warren has done fantastic here with over a 3stone weight loss, he achieved this amazing result by following my very strict exercise routine and personalised diet plan. A huge well done to Mr Meggit, would you like to get these same results? simply drop me an email and i will give you more information..
Final thought. Faith is taking the first step when you cant see the rest of the whole staircase.
( Martin Luther King )
( Martin Luther King )
