A good diet can improve your health, reduce fatigue, and even increase strength. Certain food groups should be added to your diet whilst some are best avoided. Andy will look at your lifestyle and goals to best determine your nutritional needs.
Handle more weight, build more muscle. This may sound overly simple, but it’s a strategy that can help guide your exercise selection whether you’re looking to pack on size for sports performance or for the sake of getting bigger.
For instance, consider a few typical exercises people do in the gym: biceps curls, triceps press-downs and calf raises. Before you do one of these moves, ask yourself if you could be hoisting heavier weights with another exercise. In fact, compare it to squats, deadlifts or bench presses.
You’ll always be able to hoist heavier loads with the latter because they’re “compound movements,” meaning that, as opposed to curls, they work your muscles across more than one joint. You don’t need to remember the definition of compound moves. Just understand the concept.
So instead of picking up dumbbells for biceps curls, find a bar to do chin-ups. Substitute dips for triceps kickbacks, and replace leg extensions with squats and lunges. These multi-joint, compound movements allow you to move more weight, and as a result, build more muscle.
DURATION: 30 Minutes
EQUIPMENT:
-Chin-up bar
-Dumbbells
-Barbell
-Weight plates
-Bench
-Foam Roll
7 Foods to Stop Worrying About
Fad diets often knock foods for being too fatty, too sugary, or having too many carbs. But the claim that ditching a single food will make your nutrition plan more effective is usually overblown. Case in point: The seven foods here. Each one has been the victim of bad press, but consumed in small portions, these foods can actually improve your health. So go ahead, reintroduce these foods into your diet with the tips that follow.
# Red Meat:
The Rep: High levels of red meat consumption have been linked to heart disease, atherosclerosis and colon cancer.
The Reality: Lean red meat is high in vitamin B, creatine and iron, and grass-fed beef has high levels of beta carotene, vitamin E and Omega-3 fatty acids. So eating a bit of red meat here or there can have benefits, just don’t overdo it.
Tip: Select lean cuts of meat, and choose grass-fed beef products.
# Potatoes:
The Rep: Potatoes are often shunned because of their carb content and their form (mashed or French fried).
The Reality: If you ditch the fatty toppings and eat a traditional baked potato, it isn’t too bad. A medium baked potato only contains 161 calories, 37 grams of carbs and 5 grams of fiber. Add them to your meal once a week. Need a topping? Try salsa or cottage cheese.
Tip: Eat the skin—it’s full of fiber.
10 Reasons to Exercise
Walking, running, swimming and cycling are the antidote to everything from stress and low self esteem to Y2K. Anyway, they are powerful and life-changing. Here’s how:
1) Quality of Life.
There’s no guarantee you’ll live longer by adopting a fitness lifestyle, but chances are you will live better. It’s the ultimate revenge: a full, healthy, happy life.
2) Fun.
Even if you hated sports as a kid-picked last for the football team,remember that walking, running, swimming, and cycling are different. No one screams at or slams into you, you compete as much or as little as you want, you’re outdoors, and you set the pace. It’s play, not work.
3) Confidence Booster.
By setting an exercise goal-however modest-and progressing toward it, you become more self-assured. As you begin to feel and look fitter and healthier, you gain confidence.
4) Forget Dieting.
Working out burns lots of calories-and raises your metabolism so you consume them at a higher rate than a sedentary person even when you’re not exercising. Bottom line: You can control your weight without starving yourself by eating a healthy, balanced diet (including the occasional chocolate sundae).
5) Stress Relief.
Feeling tense? Overwhelmed? Unappreciated? Taking regular exercise breaks, as short as 30 minutes a day, can refresh and relax you. Use the time to calm yourself, regain perspective on what’s important, or even figure out a solution to a problem.
6) Fat-Be-Gone.
By working out, you’re losing fat and gaining muscle. Regular exercisers often have body fat levels at least 5% lower than the average person. You’ll probably go down a clothing size or two, because muscle, though heavier than fat, takes up less space.
7) Instant Friends.
Everybody tends to loosen up when they’re sweaty and out of breath. Participatory sports provide an accessible, non-threatening, casual atmosphere for meeting people. Opportunities abound: fun runs, a swim workout or lesson, a group bike ride, an organized hike.
8) A Spring in Your Step.
Working out can raise your VO2 max (the amount of oxygen your muscles can use) by up to 40%. That means you have more energy and everyday tasks become easier.
9) Cold-Killer.
Aerobic exercise bolsters your immune system. You’re better prepared to fight off viruses and other nasty stuff.
10) A Tougher Ticker.
Endurance sports such as running, walking, swimming and cycling strengthen your cardiovascular system. Your heart becomes more efficient and less susceptible to disease
Nutritional Plan
Firstly, let me explain after researching a lot of information via various sources, I feel I can now deliver the very best nutritional advice and develop a nutrition plan that suits you and your target.
My research is backed by the very latest scientific research and my references will be from the very best medical practitioners, dieticians and sport scientists.
My belief in nutrition as you know is paramount and I believe it’s the cornerstone of optimal health and function for the life you wish to lead.
Your plan will encourage a target daily calorific amount, it will breakdown specifically the ratio of carbs, fats and proteins for your desired goal. It will also promote RDAs for the vital vitamins and minerals your body needs. I will promote natural supplementation to further enhance your goal.
I believe there is a direct link between hormone imbalances and fat storage in specific areas. My first reference point is from the diet ’The Perfect 10’ from the author Dr Michael Aziz.
This suggests a new way of thinking with regards to food intake and optimal health, we need to neutralize various hormones, to ensure we can utilize our energy sufficiently and keep our body performing optimally.
I will write an article and post on my website Andywilsonfitness.com to discuss in more depth, the role of hormones and weight issues.
I also believe in natural supplementation, I believe this cannot replace a balanced diet, and is definitely not the ’be all and end all’ in terms of getting you to your desired goal, but these supplements are backed by science and will definitely aid your goal.
My first food plan for you will be for 5 -7 days only and will encourage a base level approach to nutrition. It is not a traditional detox but does have a ’cleansing out’ target, to rid your body of toxicity, at this phase calorie targets are not in place as my aim initially is eliminate artificial, processed foods and replace with foods that are natural and nutrient dense.
Then we get more specific, we look at personal goals, lifestyle and personal preferences or barriers to certain food groups or products.
This will take a lot of discipline and I want regular feedback and analysis on how effective it is for optimal health, well being and of course is it achieving a result.
I want a 100% commitment and I know there will be occasions you cannot commit to the correct nutrition but there cannot be any excuses, if we are to achieve our goals then we must sacrifice certain food and drink choices, over the long haul you will have more confidence and have a much more healthier lifestyle to lead, you will feel a hundred times better .
I will also oversee the fitness aspect with new improved fitness testing procedures, fact gathering and imminently a fit file which will be accessed via my website. This may sound very regimented but in fact this is what I owe all of my clients, some outstanding results, fresh targets and a fresh outlook.
Why Eat Healthy? Five Reasons!
I know that depending on your reasons for wanting to eat healthy, there are MANY more than just five reasons for the question Why Eat Healthy. I am going to simply and quickly break it down into five reasons:
1) You will have more energy! Wow, isn’t this what we all want? Healthy foods usually will not give you the roller coaster ride that processed and sugar-filled foods will. Whole foods such as fruits and vegetables, whole grains in healthy snacks and breads, and foods with a healthy amount of lean protein are not only more healthy, but they keep your blood sugar pretty stable throughout the day, which equals more energy for you!
2) Increase your immunity! Eating healthy will directly correlate to your overall health. You will then be able to fight off and maybe even avoid common illnesses such as colds, the flu, and sinus infections. More importantly though, you will also reduce your risk for major illnesses and diseases like diabetes and heart disease.
3) You will look better! Even if you are not “overweight”, you might have more fat than you realize. A healthy diet will lower your BMI, improve your skin and skin elasticity, your nails and hair, and even your teeth!
4) You set a good example for your loved ones and kids. This is a big one for me. What are you teaching your kids, or, if you are young, are you following in your parent’s footsteps? How do they eat, are they healthy? Just some food for thought here, but the way you choose to eat will rub off on others!
5) And last, you will simply live longer, and have greater opportunities to enjoy life more.
There are many other reasons as to why eat healthy. You may already have a disease and want to manage it, you may be pregnant, or you may want to simply just feel better. Whatever your reasons, eating healthy should be a way of life and not just a few weeks here and there!
Hydration
Most people do not drink enough water each day. This leads to fatigue and lack of concentration. How much water you need depends on your shape and weight. Contact me for a one-to-one analysis.
Warming up
It is important to always warm up properly before beginning exercise. By setting yourself a regular routine, you will benefit more from your training session.
Andy Wilson. Personal Trainer. Telephone: 07917 207 702. Email: info@andywilsonfitness.com. Website design by IDAH!
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