How can you get a flat stomach/6 pack?

I often get asked this question but it's not as simple as just doing a few 'sit ups' everyday.
Everyone always thinks about exercising to burn body fat but often forget the nutritional side of things.

About 80% of getting a flatter stomach or 6 pack is nutrition.  Of course cardio exercises such as kick boxing and jogging will help burn body fat and resistance training using free weights or body weight will help build muscle, which in turn will help burn fat at rest but if nutrition is neglected then you will never reach your goal.  You could have the strongest ab muscles but if they're hidden behind a layer of fat then they can't be seen.

In order to help get rid of this fat you need to eat plenty of veg and lean protein sources such as chicken, fish and meat, ensuring you don't overload your body with too much carb rich foods such as potatoes, rice and pasta.  However carbs are needed in order to give your body enough energy to perform exercise so don't cut them out altogether.

Ensure you keep yourself hydrated by drinking at least 2 litres of water a day and avoiding high sugar fizzy/sports drinks. 

Avoid fatty foods and cook your meat by baking, grilling or stir-frying rather than frying.  Avoid sweets,  cakes and too much cheese.

So if you combine cardio, resistance training and eat healthily you stand more of a chance of achieving your fitness goal.

Get in touch if you need any further help or advice in reaching your fitness goals.

Extra classes @ YMCA

Just to let you guys know that for the next few weeks I'll be taking up more classes at the YMCA Forrest Rd, Walthamstow.  In addition to the classes I do on Tue evenings Kick Box Circuit and Stretch & Tone) and Thursday lunch times (Kick Box Circuit), I'll be doing the lunch time slots on mondays (Pump & Tone) and Wednesdays (Legs, Bums & Abs).

If you're looking to burn fat, tone up and improve stamina quickly-then these are the classes for you!

Photo Shoot!

Had an experience this Wed.  As some of you know myself and my wife Tonya are involved with the lastest advertising campaign for Matchaffinity.com (we're one of the couples featured).

We did a photo shoot at our place.  It was quite surreal with a crew of 8 setting up residence at our place for the best part of the day. 

They got a set of great photos which will feature in a new advert that will appear in local newspaper suplements in March.

Keep your eyes out for us!

The Biggest Loser!

I was talking to one of my clients at my GP Referral gym session the other day and She brought up the t.v show The Biggest Loser.  If you haven't seen it its about a group of heavily obese couples who are living together in a county retreat and spend all day trying to lose weight by dieting and being put through a fitness regime from Hell, led by two personal trainers.  The two sets of couples who have lost the least get nominated by the others to be voted off the show. The couple with the most votes have to leave.

What I find worrying about this programme, although quite entertaining, is the fact that the fitness programmes that they are doing is not suitable for people who are this heavily over weight and have hardly done any exercise before.

To get a 20 stone plus person to start running just like that and get them to run up hills and stairs straight away is asking for trouble.  All that weight going through their joints in their knees, back and neck is very unhealthy.  In T.V land they get away with it due to the fact that they must have been put through a vigerous medical check up to ensure there's no underlining heart conditions and they have a paramedic on hand to give medical intervention if things get a little too rough.

The healthy rate of weight loss is 1-2 lbs a week but these guys are losing a lot more then this.  In losing this amount of weight so quickly they are putting more strain on their heart and run the risk of putting on weight and extra once they stop their dieting and exercise regime.

I understand that this is T.V and it needs to be exciting but my concern is that the average person watching this will think this is the best way in going about losing weight and will put themselves in danger, trying to copy the exercises that are shown.

I think there should be a warning at the end of the show to let viewers know that they need to consult a fitness professional or doctor, before embarking on any fitness programme.

New community fitness class

Really enjoying my new class that I'm running on Tuesdays at 10.30 at Priory Court Community Centre.  It's an exciting new class that uses dynamic, aerobic type movements, such as boxing and compound movements, using large muscles groups like the legs, to help burn fat, tone and improve stamina.  The second half consists of mat work, using Pilates/Yoga and stretching style exercises to fully work the abs, back, lower body and arms.

Although the class is geared towards adults, participants will be able to bring their children along if they need to.

See you there.