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Elite Fitness Blog
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Still Looking Good On Holiday
No one wants to look like this on the beach so dont completely fall off the wagon when your away
Youve worked hard to look good for your holidays dont let this all go down the pan when you get to your sunny climate. Now dont get us wrong we are not saying for you to be in the gym 24/7 when your away because rest is what the body requires to grow and be more efficient. What we suggest you do is a very quick fat blasting workout that can be done anywhere. All you will need is a stopwatch. The circuit below should be completed 3 times. Once the 3 times are complete go out and enjoy your holiday.
- 30 SECS Press ups. (if you cant do full press ups do them on your knees but do not rest for these 30 secs keep going !!!!)
- 30 SECS squats
- 30 Secs Sit ups
- 30 Secs High Knees
- 30 Secs Squat Jumps
- 30 Secs Burpees
- 30 Secs Plank
See this is all very simple and easy to do.
With the summer time fast approaching alot of people want to look good on the beach and don't want to be embarrassed when they are walking round in swim shorts or bikinis. The ladies want to look super toned and the men want to be ripped with a clearly visible 6 packs.
Alot of the common mistakes we see is people always stick within their comfort zones when training in the gym or when trying to follow a diet. What we tell alot of our clients is its not a overnight thing that will be achieved in a week. Its a long process that takes time and dedication its more of a lifestyle change. So please find below a few different things you can try and let us now how you get on.
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Breakfast. Alot of people will tend to eat cereals and processed rubbish. We suggest that you eat good quality protein.
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Make sure your rest periods are between 10-60 seconds, this will help to trigger of the greatest hormone release
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Make sure each session is different, whether that being the amount of weight lifted, number of sets, reps ad tempo when lifting this helps ensure that the body is always having to adapt each session
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Drink alot of water throughout the day, you want to keep the body hydrated this can help to fight the craving for food
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Include sprint training into your training programme. For example sprint for 30 seconds with a 10 second rest and complete this around 10 times
These are just a few little examples on ways you can lose body fat.
Another little thing you can do when you plan on transforming your body is to take a before and after picture. This will help to show your progression.
For any more info please visit the following pages
This week we are going to be adding educational fitness and nutrition videos for you guys to look at which will help to improve your knowledge of fitness and nutrition. The first video we are posting today is from Phil Learney on how to train the abs correctly. Alot of people are after abs for the beach but dont really have a clue about how to train them correctly.
http://www.youtube.com/watch?v=tFSWnsb1tkU
The Importance Of Setting Goals
At this time of the year people who have made their new year resolutions are starting to have trouble. The amount of times they attend the gym reduces and the good diet they were following starts to go downhill. This is why its important to make sure you have goals set for yourself. The way to achieve this to make sure the goals are SMARTER below explains how to do this
| Specific |
Clearly Stated And Understood |
| Measurable |
The goals must be objectively (not subjectively) quantifable |
| Action |
Process and outcome goals |
| Realistic |
Realistic but challenging |
| Timed |
Place a time frame on your goal |
| Enjoyable |
Enjoyable varied and socially rewarding modes of exercise |
| Rewarded |
Reinforcement of correct behaviour |
Before you write down your goals for the year make sure you read the above this will help you set a plan for ways of achieving what you want.
Now that you have set yourself a goal, it's important to also set short term and long term goals.
Long Term Goals
- A long term goals is something that will take a while longer to achieve for instance this may be to lose 2-3 stone in 6-12 months.
The only trouble you may have with setting your long term goal is staying focused. This is why you should set yourself short term goals
Short Term Goals
- A short term goal is something that can be achieved in the near future an example of this can be to lose 2lbs a week.
For all your goals we suggest you write them down and pin them somewhere you can see. This may be on your fridge or a cupboard door this is to make sure each day you stay focused as some days will be tougher than others and these tough times is what sets you apart from the rest who just quit.
Fitness Videos
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