Clients can Login to www.SprintPersonalTraining.co.uk and access all their records to view at any time. They have access to everything they need to know about their programme. Once they login to their personal page on the website they can then download their very own Records and save them to their computer. They are able to view and print out the following;
Here are some basic but very important tips that will help you get the looks you want.These are very fundamental steps that will give you a solid foundation, to go hand in hand with an effective exercise programme.
1 - Prepare meals in advance
Preparing what you have to eat the day before is a great way to make sure you don’t go off track with your nutrition programme.Prepare the bulk of your meals the night before using plastic containers, and be ready to hit the ground running the very next day.You may be tempted by all the restaurants or fancy fast food places which may not be interested in providing the healthy food choices, but are more interested in providing foods that taste good and will only make your goal harder to reach. Don’t give in to what’s out there, bring your food with you and stay focused on what you are wanting to achieve.
2 - Eat small but often
Eating meals every 3 hours has been proven to speed up your metabolism, burning fat at a more effective rate.Peaking or spiking your metabolism in this way is much like stoking a fire, keeping the fat burning revving along and not giving the fire a chance to die out.Each time you eat, your metabolism kicks into play, and begins to burn away at any fat stores. So as you can see, keeping your metabolism active is essential for dropping off the pounds and acquiring that lean look.Eating more frequently say 5-6 times a day means you will need to eat smaller meals with 3 hours between each.
3 - Do not eat until you are full
If you eat too much in one sitting you will not be able to eat your next meal 3 hours later, so if you have eaten until you are full you have eaten too much.Eating too much may lead to some of that food being stored as fat and also you will not want to eat your next meal, so you will be back to square one.
4 - Eat lean to become lean
With each meal you should try and incorporate lean protein as the main component.Include things like egg whites, chicken breast (lean meats), fish, fat-free dairy products like cottage cheese, etc.These food sources provide the lean protein you need to help keep you metabolism spiked, build muscle, and keep you feeling fuller during meals.
5 - Eat natural foods
Eating natural foods rather than processed foods will be more beneficial to you.Natural foods provide the essential nutrients your body needs to make the changes you want, keeping your body in a healthy condition.So stay away from synthetic foods and go with the good old fashion foods and you can’t go wrong.You should eat things such as whole grain foods, fruits and vegetables, and lean meats, etc.For example, rather than drinking apple juice, why not eat an apple.
6 - Cut out those beverage calories
Many people look at drinks/beverages and assume because they are not a bulky food source they do not have an effect on their diet, well this is false.Some drinks are packed with calories and are an underlying problem that people tend to ignore.Most of the juices we drink are loaded with fruit sugars which are not good for you.Avoid soda based drinks like coke and Pepsi.There are 139 calories in a can of Coke (330ml).Now imagine how much exercise you would have to do to burn off those empty calories.Well let’s put it this way, walking briskly for about 20 minutes (13 minutes if you're walking uphill) burns about 100 calories.If people drink these high calorie drinks, and don’t do the equivalent exercise needed to burn the calories off, the end result is those calories will undoubtedly store as fat.Drink plenty of water or even green tea.Green tea has been shown to reduce the risk of certain cancers and also helps boost your metabolism.
7 - Indulge in one cheat meal per week
If you are following a strict nutrition programme the temptation to stray is so easy to do.Having cheat days during your programme is a good incentive for all the hard work you may have done to get this far, letting you indulge in some of the foods that may not be good for you as a treat.HRather than have a cheat day, it may be better to have one cheat meal per week. This means you are still rewarding the hard work you have done, but will not offset the progress you have made so far during the week.Taking a whole cheat day may lead to a higher intake of calories than you had previously burnt off during that week.So limiting it to one cheat meal per week should overcome this problem, but at the same time reward you for all your hard work.
Sticking to these seven fundamental tips should hopefully set you on your way to achieving your goals and make a change to how you look.Remember, getting in shape is not all about how much work you put in at the gym, it’s also about what you eat.So follow these steps, keep focused, and good luck!
As harsh as it sounds, we are the result of what we eat and what we do.Over time, the general population have followed a pattern of eating more and doing less.The end result is a rapid growth in overweight, unhealthy people struggling to change their habits.
Did you know…
63%of British men
&
53% of British Women
Are now classed as overweight or obese
In order to overcome this ever growing problem, and more importantly, prevent this occurring with our younger generation, we need to educate the importance of healthy living and keeping an active lifestyle.A mixture of a healthy diet and plenty of exercise is the key to a successful outcome.
Energy consumed through diet + Energy burned through exercise = A change in % body fat
If we consume more energy (calories) than we work off through exercise, then this surplus of calories will be stored as fat.The body is very good at doing this, and is what many people find hard to overcome.If we can all eat healthier and do a little more exercise, then we can help lower the government figures for our overweight / obese population.The government uses a statistical measure to determine whether a person is classed overweight or obese, this is called BMI (Body Mass Index).It is a measure of a person’s weight in relation to their height.To work out your own BMI, please use the equation below.
Body Mass Index = Your body weight (Kg) Your height Multiplied by Your height (M)
BMI Classifications
Underweight = Below 18.5 Normal=18.5to24.0 Overweight=25.0to29.9 Obesity Class I=30.0to34.9 Obesity Class II=35.0to39.9 Obesity Class III=Above 40.0
Diet
A healthy diet doesn’t mean you have to starve yourself and dramatically cut back on the calories you take in each day (Unless you consume in excess of your daily requirements).Starving your body of calories, means you are also starving your body of the vital nutrients it needs to perform its everyday functions.Starving your body with a low calorie diet may be a quick fix to your weight problem, but you will soon put weight back on once the diet wears off. This is called the Yo-Yo effect, and is a very common occurrence which does not resolve the problem long term.
“A healthy diet is a diet for life, and not just for a few weeks”
The main problem with the majority of people’s diets today is that we consume far too much of the bad stuff, and not enough of the good stuff.The average UK diet consists of approximately 40% Fat each day, this is too high and we need to limit our fat intake to at least 25 – 30%.The lower this figure is, the less chance we are giving our bodies to store Fat, which like I said earlier, the body is very keen to do.Other components of a healthy diet are things such as proteins, carbohydrates, Vitamins, minerals, fiber, and water.
Exercise
When we exercise we burn off calories to fuel the muscles in order to perform each action / movement.This is great for people wanting to get into shape and improve their physique.Through exercise we are able to burn off fat stores, whilst building muscle mass, resulting in getting the body you have always desired.Reducing your body fat and increasing muscle mass improves your body’s ability to metabolize your fat stores, which is ideally what we want to achieve.Keeping an active lifestyle is a good start to changing how you look.Walk places rather than taking the car, join fitness classes, start a home workout programme.There are many ways you could keep active, and they are just a few of them.However, it does take a lot of hard work and commitment to be able to carry this through and achieve the results you want.If you are serious about getting into shape then you’re already past the first step.Keep your goals at the forefront of everything you do, and when times are hard, push that little bit more and you WILL see success.
I hope you find this information useful, please leave any comments or questions you may have.
If your looking to either loose weight or even put weight on, knowing your daily calorie requirements will be very helpful in achieving your goal. Your daily calorie requirements can be calculated by finding out your Basal Metabolic Rate. This is the amount of energy your body requires in order to carry out its everyday functions at rest such as breathing, digestion, your heart pumping blood around the body, etc.
Its very simple to understand that the more calories you take in through eating, the more exercise you would need to do to work them off to loose weight. So knowing how much calories your body needs each day, means you can then see how many calories you would have to work off.
The more active you are, the greater the demand for calories.
To loose weight you should reduce your total daily requirements in stages over a period of time (by approximately 200 calories) If you were to consume more calories than your daily requirement and didn't work them off, they will inevitably store as fat, which is not what we want.
So, if you would like to calculate your BMR (Basal Metabolic Rate) then please follow this link and get on your way to achieving your goal. BMR Calculator
Ok to put this straight, you already know what a crash diet is. Drastically reducing your body’s intake of the nutrients it needs resulting in it eating away at fat stores. Well I can tell you now that your body will begin to eat away at your muscle, not necessarily fat. So expect to feel weak and look like you’re in even worse shape than before! I won’t explain too much about the dangers of crash diets but I will ask you one question - did you loose weight if you tried one in the past? If the answers yes then it may be surprising to know that this is not true weightless. In fact what you were loosing was water. Now when we talk about de-hydration: A loss of only 3% of your body’s water content causes a 10% drop in strength and an 8% loss of speed. With this in mind you should already be thinking, why the hell am I even giving this crash diet a go! Crash diets create the 'Yo-Yo' effect in our bodies. Basically, when you don’t get enough calories that your body needs to maintain itself then it goes into starvation mode. Now imagine you’ve had your summer holiday and your crash diet goes out the window. This triggers your body to store as much fat as possible as it thinks that there is going to be another starvation period - i.e. 'crash diet'. You will soon put all the weight back on that you lost. Plus some extra weight. This whole process is a downhill spiral that no-one wants to be in. That’s all ill say with regards to crash diets but check back soon for the best alternative. The one that won’t pile back on after this summers holiday!
