Get lean & stay lean!

OK so in this edition I'm going to give you all the information on how to "GET LEAN & STAY LEAN". The main problem with people getting into top shape is they only ever get to a certain level and never seam to get past that and once the progress stops they even start to go backwards or even worse they stop training all together.

The Principles of Reversibility: dictates that athletes lose the effects of training when they stop working out. Conversely, it also means that detaining effects can be reversed when they resume training. In short, If you don't use it, you lose it.

So I'm going to give you some top advice on first how to get lean and second on how to stay lean. So I'm going to stagger the blog in order of importance highlighting 3 main key area DIET, TRAINING & RECOVERY.


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.

OK so there are many ways we can approach this one but I'm going to the one i get most success with my clients and also personal success with and that is CARB CYCLING. Carb cycling is as the name suggest we cycle carbohydrate levels in order to shock you metabolism into burning more fat for fuel and in essence giving you a leaner tighter look. Carb cycling works by giving your body the fuel it needs to increase your metabolism and create a calorie deficit to increase fat loss. Days are rotated between high-carb days and low/moderate-carb days and in some cases no carb days.

There are typically three types of days when carb cycling- Notice some will not go “NO carbs” but instead follow a low to moderate and then high rotation.

• High Carb
• Low/moderate Carb
• No/low Carb Days

Generally, if you do three days the three days are rotated, or cycled, equally, but there are many ways people set up a carb cycle. You can also do low/high or low moderate high. I'm going to go middle of the road and give you a diet that works for the average person with a 3days low and 1day high. There are many other factors such as protein and fats to consider so these have also been taken into consideration.

Example of carb cycling, follow for 3 days before doing a high carb day (below)

8am Meal 1

40g oats & tea spoon honey
Skimmed milk

Multi vitamin
Flax seed oil

10.30am (Post workout)

2 scoops whey protein

with water.

12pm Meal 2

lunch 1 chicken breast/tuna fillet/steak/turkey/any white fish
(No carbs)
3pm Mid afternoon snack
Handful of cashews
2 scoops whey protein with water
6pm Meal 3
dinner 1 x Chicken breast/tuna fillet/any white fish/turkey steak
Unlimited veg or salad
9pm Meal 4
tub of cottage cheese

Example of a high carb day, after 3 low days do 1 high carb day before returning to 3 low carb days.

8am Meal 1
60g porridge oats 
Skimmed milk
Multi vitamin
Flax seed oil
10.30am (Post workout)
 2 scoops whey protein
with water.
12pm Meal 2
 lunch 1 chicken breast/tuna fillet/steak/turkey/any white fish
250g wholemeal rice
3pm Mid afternoon snack
Handful of cashews
2 scoops whey protein with water
6pm Meal 3 dinner
1 x Chicken breast/tuna fillet
Unlimited veg or salad
150g sweet potato
9pm Meal 4
tub of cottage cheese or handful of nuts (Brazil,cashew,walnut)

                                 

The key is to keep your body guessing, as opposed to letting it get accustomed to one particular nutrient intake day after day. Just as you need to change things up in the gym for continued gains in strength and size and to avoid plateaus, you mustn't let your body get too comfortable with the foods you eat. This is also why the occasional cheat day is considered productive for people on strict diets—it's all about shocking the system to elicit a positive response.

Training.
Moving onto training I'm going to give you some general parameters in which you should be working in order get maximum benefit from your training. Ideally you want to be training 4-5 a week to get the full effect. We always want to focus on large compound (multi joint/muscle) movements to get the maximum results. Think dead lift, squats, bench press, rows & military presses. You would only need isolation if you was looking at detail and this does not apply for general populations. I'm going to give you a example of the kind of split you should be doing with C.V work in the way of H.I.I.T (high intensity interval training)

MONDAY: Full chest routine HIIT x 6
TUESDAY: Full leg routine slow walking x 20 Min's
WEDNESDAY: OFF
THURSDAY: Full back routine HITT x 8
FRIDAY: Full shoulder routine HITT x 10
SATURDAY: OFF
SUNDAY: OFF

HIIT
So as the name suggest its intervals with periods of high intensity. There are pros & cons with this method, the pros are it WORKS the cons are it HURTS!! HIIT also helps you to maintain your sanity by getting you done with cardio quicker. I can't think of anything more monotonous than being stuck on a treadmill, StairMaster, stationary cycle, or elliptical machine for a good 30 minutes straight! With HIIT the intensity bursts may be more gruelling, but they are short and challenging. That makes the workout more "fun" and completes it quicker.

How it HIIT done?
There are many ways you can do HIIT in respect of what apparatus you a can use treadmill, rower, x-trainer, bike, skipping. The most important point is that when you are doing the high intensity it is you MAXIMUM effort and nothing less! In the rest period you drop the intensity to a  very slow pace but still moving, think active rest.

Example of HIIT

Beginner
1min slow walk
30 sec maximum sprint
repeat 6 times

Intermediate
45sec slow skipping
45 sec max speed skipping
repeat 8 times

Advanced
30sec slow rowing
1min max speed rowing
repeat 10 times (ouch)

 

Recovery.

Most gym people know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest of gym goers.

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Sleep deprivation can directly hinder your gym or sports performance In general, one or two nights of poor or little sleep won't have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis   
                                                    



                                                               
                                                   Client of the month.
                                                  Charles Jacobs                                                            

I'm sure you will agree that Charles has done fantastic here with over a 2stone weight loss, he achieved this amazing result by following my very strict exercise routine and personalised diet plan. A huge well done to Mr Jacobs, would you like to get these same results? simply drop me an email and i will give you more information..


Final thought.
You dont have to be great to start, but you have to start to be great.
(Zig Ziglar)



Weight Management

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

5 Reasons your not losing weight

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 )