Charles Atlas may have been onto something! Small disciplines repeated daily can really pay off. That’s why we preach Get Fit Slow… because turning around bad habits is not an overnight thing. Follow the 7 step process and we’ll make a new man or woman of you… in time.
The fact that your muscles can virtually ‘eat’ your fat is a fun fact of fitness training. Think of muscles as a machine and your fat as the fuel. This is pretty darn close to the perfect metaphor. If you have no or minimal ‘machinery’ in your body then you have no requirement for fuel, which means any fuel you have lying around (and most of us have plenty!) will simply stay there. Not cool! Remember also that muscles are the reason you can move well. No muscles equals no movement which equals no life. This is why you must maintain muscle mass as you age because your quality of life is directly tied to it.
If you’re trying to lose fat because you know it is unhealthy and to be honest doesn’t make you feel good ADD THESE: 1. Burn up more energy than you take in which comes from a healthy metabolism, moderate food consumption and an active body 2. Lift weights to gain or maintain muscle mass as this is what powers your metabolism 3. Get plenty of sleep because rest is vital to a healthy functioning body 4. Drink plenty of water to keep hydrated so your blood can transport energy to your muscles and waste your exit pathways efficiently 5. Take appropriate supplements to boost an already solid diet because no-one is perfect Now- SUBTRACT THESE: 1. Junk Food 2. Cheat Days 3. Alcohol 4. Late Nights 5. Excuses
The Ultimate Beach Body in 30 Days… just won’t happen. So if you’re after a ‘Quick Fix” program, realise that rapid change is often unrealistic, highly stressful and often dangerous. Our approach to a transformation program is a smart and understated one. Overcoming an unhealthy diet and poor exercise habits can take a lot longer than 30 days even if it is a good start. To be fair, lasting body changes may take 6 to 18 months. Are you up for the Get Fit Slow Plan…. the one that creates change that will last a lifetime?
In 2013, the total cost burden of physical inactivity on the Australian economy was $805 million, including $640 million in direct costs and $165 million in productivity losses. By now it’s over a billion dollars, with an unknown multiplier effect in healthcare. But if the health of the economy doesn’t motivate you, maybe it’s your own health that does. Either invest now or pay heavily later.
Abs. Everyone wants them. But do they REALLY? If you want visible abs you need to be roughly sub 12% body fat for men and sub 18% body fat for women. If you want to reach these body fat percentage levels then it is safe to say that you cannot get away with drinking alcohol, whilst trying to achieve that goal, which might take 6-12 months depending on your starting point REPEAT: You will be a teetotally whilst trying to get abs, not to mention eating a very strict diet. So if you aren’t willing to cut the daily beer or red wine and sharpen up your diet to an unsociable degree, then you don’t really want abs.
The perfect fitness program is……the one you do! You have probably heard me say that before but I would like to add something to that. “……only if it is getting you the results you want.” There is no point in doing the same old thing if it is actually not getting you where you want to be. When it comes to these matters it is true that indeed everyone is different. One person’s healthy and fit, is another person’s lazy and fat. Decide how you want to be and then set about making it happen, but you should keep in mind that looking at yourself through rose coloured glasses isn’t doing you any favours. And yes I am speaking to you mate! Guys are the worst at this. “Hey look I am really okay, I used to play football. I trained 4 times a week I used to be able to do 50 push ups…. and not stop!” That is all great but in the words of Janet Jackson and I paraphrase, “What have you done lately???” Case in point the featured photo of this article. This was taken from the Bridge to Brisbane 3 years back. Yep that is right, the past! I can only look to now and the future, which is why I am training now for the 2016 B2B to create another memory and then yes, reset. Who is going to join me? So yes, the one true fact is that you can’t ‘store fitness’. It is the continuously renewable resource. I know that is tough […]
Okay… I don’t really know why your back is sore or your booty is small, but there is a good chance there is a weak glute issue lurking. The two are not necessarily related but they certainly could be. This exercise below (the single leg glute bridge which you probably haven’t seen or done) ably demonstrated by Kennet could help get your glutes activated and worked out well as part of a bigger program – if it is identified that your glutes are not doing the job they were designed for and/or you aren’t doing enough of the right glute exercises including this one. But hey, don’t go rushing into this exercise if you currently have a bad back. Please see your physio, chiro or osteopath first for a proper diagnosis and specific exercise prescription. Consider poor core stability as another obvious and likely cause for the back issue too by the way.