Fitness advice from Matt Kendrick
by Matt Kendrick
Here’s wishing all readers of Touchbase a Happy and Healthy 2012.
As I am sure you are already aware, this is the perfect time to set real, achievable goals for the coming year. It is important when doing this to be realistic about what you can achieve in the time that you have.
My previous article on eating for weight loss gave you all the scientifically researched information on exactly what to eat and why. Now we turn our attentions onto how.
Firstly, after over indulging with too much alcohol, junk food, chocolate, more alcohol, more junk food and more chocolate! Now is the time to completely eliminate the above for at least 10 days, better still 21 to ensure a great positive start to the new year. At MK Lifefit, we call alcohol, caffeine, sugar, cow’s dairy and wheat the main offenders.
Cut these out and you will be amazed at the difference you feel and the excess weight you lose just after just 10 days.
If weight loss is your goal -- Make a real commitment to lose the unwanted pounds. Write it down and make it specific. Saying that you want to lose weight is not enough. Saying how much and when you are going to do it by is far more powerful. WRITE IT DOWN.
For example:
I am going to lose 12lbs of fat by March 1st 2012
I will do this by exercising 4 – 5 days per week for a minimum of 30 mins. This will include metabolism boosting resistance training three times per week for a minimum of 45 mins.
I will meet with a trainer at least once a week for my resistance training sessions.
I will then continue on a three times per week program including 30 mins of resistance training and 30 mins of cardio for the next 6 weeks.
I will cut 500 calories from my diet and track this by using a tool such as fitday.com
Maximize your cardio training by using a heart rate monitor. You wouldn’t lift weights for a completely random number of sets and reps with an arbitrarily chosen weight - but many people follow up their resistance training with a cardio program that involves just riding the bike or running on the treadmill. Get specific with a heart rate monitor and work at a given heart rate intensity. A good rule of thumb is to use the Karvonen formula (220-age-resting heart rate= HRR - heart rate reserve). Work at 85% of your max (0.85 x HRR + resting heart rate) for 60s and then recover until your heart rate is below 60% of your max (0.6 x HRR + resting heart rate). Repeat that for 4-6 rounds.
Hire an MK Lifefit coach! Outside expertise allows you to focus on your job and commitments and literally just “show up” and let us take care of it for you. Studies have shown that people exercising when a trainer only supervises (no instruction or coaching) work up to 30% harder than they do on their own. 30% more work translates to significantly faster results - imagine what you could do if that trainer actually pushed you through to harder workouts and designed a program that would work better? If you can’t afford us one - three days per week, then hire us for once per month and use us as a consultant to design your monthly workout and provide third party accountability.
Plan the whole year in advance. Writing down your goals.
Make 2012 your best year!
We would like to reward the first ten Touchbase readers who contact us with a free no obligation assessment worth £50. Call us on 0121 744 2777 and quote code “T12”
For further help and information:
Visit us at: www.mklifefit.co.uk
Email us at: info@mklifefit.co.uk
Call us on: 0121 744 2777
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