GetFit Top Tip

…about 5.

No really… just FIVE. I demonstrated them to one client the other day, it was the actually the first time I had included them in someones workout for the last 6 months.

I never include them in my own workouts, yet today my abdominal body fat measurement was the lowest it has been for about 18 months!

I watched about 5 guys and gals in the gym at lunchtime today doing their workout. Besides the usual grunting and groaning of the obligatory “bench press” with too much weight, the guys actually did some other exercises.

However these exercises seemed to be centered around their belly buttons (Obviously the center of THEIR universe), I saw more crunches performed today in one hour, than I have actually done in my entire career as a Fitness Professional!

If I could ban one exercise from the gym it would be the crunch.  Once and for all lets knock this on the head, you can’t lose fat from your stomach by doing crunches PERIOD.

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As one of Tim’s interns on his induction programme he is putting us through or paces in many different ways. One way in which he is doing this is that we are experiencing first hand what it is like be a Getfit client, so everything that Tim or Jess are asking there clients to do we are doing it!!, so that we know exactly what you are experiencing and how best to help you in the future.

One of the Getfit fundamentals is form and function, this is the training principles of our training. As part of this we ask you to do a 45 min programme with your trainer 2-3 times a week and a cardio interval work out of 25 mins, 2-3 times a week.

So how have I done so far??(not sure what Tim thinks though!;o) I really enjoyed the different exercises that were in the 45 min workout, some of them were familiar others not, on the whole a good muscular workout.

Now for the Cardio intervals…… most commonly we ask this to be done on the treadmill……as soon as I found out this I was not happy!!!, for some reason I have always had a fear of running, something to do with those cross country runs they made us do at school, I hated them with a passion!!

Anyway it goes like this 5min warm up on the treadmill, then run at 90% effort, then rest for 2 mins by walking, repeat this 5 times. Once the last one has been finished, cool down with a light jog and then to a walk over a 5min period.

….so how did I do? Well I certainly finished rather red faced and very sweaty, drip drip! I actually did allot better than I thought I would and felt that I could have even pushed myself that little bit further, not bad for never really running before.

I think a solid positive first try and if you put that with the fact that your only really working hard for 5 mins. Even with that short amount of work the cardio interval is the best way to boost your metabolism and reduce your body fat, don’t think I can argue with that, so much so that I have booked my next one already!!! bring on the Cardio Intervals!!!!……..

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In a hurry in the morning, don’t miss breakfast what ever you do if you want to lose BodyFat!

Here is a quicky:

In mixer put 1 mango, 3 kiwis, 1/2 avocado and natural yogurt (if you want it thin and drinkable add ricemilk/oatsmilk) While mixing; Boil 1 egg and put on rye bread with some fresh basil.Pour the thick smoothie over some natural muesli and enjoy!

Jess

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So I think We have all been there…It’s that time of the Year when all your clothes are suddenly to Tight and You wonder how the heck that happened. And in true fashion the first thing You would do is cutting down on the food or start mad hard training or even worse both at the same time….If You have any of those thoughts in you head then STOP right there…Think about it for a second. When you go on a diet you are acctually breaking down body tissues. You want to loose bodyfat but what happens in a diet is your loosing water and even muscles. Yeah, you might loose a few kilos but is it the right kilos???? On a diet you won’t get a toned body and You won’t feel very well either and worse of all when you start eating normally again, you will put everyhting right back on and often alot more.

Second scenario is You are training very hard and then start cutting down on the food because You feel nothing is happening….Why oh Why..?

A very hard training-body doesn’t Want to loose any fat and will  do anything to keep it. So in order to loose BODYFAT you WANT to get the Metabolism-Fire burning to the Max. This is how to do that:

First of all, If you are trainig very hard and you  don’t loose any BODYFAT, it’s most likely that you acctually don’t eat enough or secondly you don’t train in the most Effective way.

You HAVE to EAT to be able to BURN!!!!!  Eat EVERY 2-3 hours to keep that fire burning inside you.It goes without saying that obviously it has to be the right things you eat: Keep it Clean and Natural and don’t make it hard on yourself. Stay away from alcohole and Refined Sugars, They will SLOW DOWN the metabolism!

Training Wise…for Fatburning, STOP those hour long cardio w/o and stay away from the aerobics classes. Start building MUSCLES! Without Muscle mass You will NOT BURN! You don’t have to go mad now and start building like Arnold Scwarzenegger…Bodyweight Resistance training is enough but don’t be afriad to use DumbBells.For a woman to get Huge with Muscles,  it is near enough Impossible. That will take hours in the Gym with HardCore Wieght training for a very long period of time, so don’t be afraid to Push Yourself out of Your Comfort Zone, because that’s when things starts to heat up in your body.

Add on some SHORT but SHARP Intervalls into the schedule and Your Metabolism will really Kick Off .

Seems like alot of work??? Acctually, All You need is 3/Week Resistance Training a 45min and 2-3/Weeks Intervalls a 20-25min and together with EATING regulary the BodyFat will start to Melt off in the Fire of a Great Metabolism!

JESS:)

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I am officially the biggest Kid out there, so I went and got Myself, Sorry I mean My Kids of course, a Trampoline! And Man is it good Fun. I just love it. So there I am bouncing away in rain and sunshine whilst the kids are getting impatient waiting for their turn- Mum, is it 5 min yet….. - Nearly, just 1 more minute…..Oh, sorry just 1 more, I promise….

Anyway,as Fun as it is..it actually have some other great Benefits. I found this article about this wonderful thing and it made me Love it even more.

Apparently, there are a few Superstars, like Heidi Klum who does this for exercise…Just bouncing the pounds away. So I kept reading. Not only is it a great way to burn fat and calories ( 5 min bouncing is apparently equal to 20 min on the treadmill…how cool is that:)) It can also help improve your over all health.

1 It’s a low impact workout so its nice to your joints and according to this article it can even prevent the onset of osteoarthritis by strengthening your bones and muscles.

2 According to the article NASA has found that G-force jumping creates help to stimulate the fluid transportation, (the lymphatic system), giving you the same benefits as a detoxing massage.

3 The jumping also stimulates the internal organs which can help digestion and help to ease bloating and trapped wind (maybe only jump on your on if you have a dodgy tummy then:))

4 According to research from University of Konstanze in Germany, you learn new motor skills when you are on the trampoline, which tires your brain out, which gives you a better nights sleep, which means you’ll wake up full of Energy the next day ready for more bouncing!

Now if this is not enough Positives to go and get a Trampoline I don’t know what is. But while you are at it, You should probably get a separate one for the kids…Cause otherwise they might never get the chance to have some Fun:)

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I posted this question on the ForestFit community site the other day for the participants of ForestFit and it has provoked quite a discussion on there. So I thought I would have a go at placing the same on here.

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After a few discussions at this mornings forestfit I have been wondering what women REALLY want?

Being a guy, I am obviously dumb to these things… kind of… I am a sensitive trainer after all!

So the question I want everyone to answer is this:

Who’s body would you have and why? I really want to understand what it is about that person you really like!

There is method in my questions, I’ll ask more later in the week.

Tim

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What I want you to do is post a comment in response to this on this BLOG, click the “Read Users’ Comments” link below

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Most abdominal exercise machines, gadgets and devices are pretty pointless when it comes to actually providing adequate exercise. However there are one or two which I think are actually worthwhile, one being the stability ball which is probably the most used piece of equipment in my gym!

The other may surprise you. The ab wheel is actually a startlingly useful piece of kit and proves to be a great abdominal and core exerciser.

Don’t know what one looks like? Well it is basically a single wheel with two handles to hold on to. see pic below…

Whilst it doesn’t really fit the bill as a multi purpose piece of exercise equipment, like a stability ball or a set of dumbbell it does provide a progressive intensity exercise for the core musculature in your body.

If you don’t want to buy this item and you have a barbell with detachable weights then you can achieve the same result.

The exercise normally associated with this item is the ab rollout. Where off the knees you hold on to the handles and roll the wheel out as far as you can and then roll it back to the start position. To make it harder, lift yourself up on to your toes and do the same exercise.

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No sooner have we started with ForestFit May, then we have opened up June for registration.

The weather this week has been great, the participants are just great fun and the workouts are the perfect start to the day, in an incredible location.

A few minor changes having got some feedback  already from the popular May group. We are going to change the start time to 07:00 to allow folk a little more time so they can get to work for 09:00. This will be for the Tuesday and Thursday sessions, for Saturday we may make it a little later ;o)

Sign up today to reserve your place. Again the group is limited to 20 people, and 2 spots are already taken by current members of the May group! So get cracking!

http://www.forestfit.com/

We are also thinking of running a second group mid morning, to accommodate those with kids as their early morning  priority. I want to hear from as many of you as possible to tell me you are interested, drop me an email “tim @ getfit.lu” (take out the spaces in this address)

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