As a Personal Trainer loads of people ask me this question: Gavin how can I get a six pack? Gavin I do loads of crunches and sit ups but I still can't see my six pack. What do I need to do? I bet you have asked these questions at some point in time...
My reply to those questions are usually: we all have a six pack but we first need to get rid of the layer of body fat before we can see your six pack. This usually leads to: How do I get rid of the body fat?
First of all its hard work. Wherever you have seen peole with your dream six pack, magazines, books, athletes, films I guarantee you they have worked hard to get that.
So here we go...I am going to let you know why crunches and sit ups dont work. Yes thats right I just said that...
If you walk into any gym you would see countless numbers of people on there back doing every variation of a sit up or crunch. Come on admit it you do it as well...The thing is people think that doing hundreds of sit ups and crunches will help them get rid of that layer of body fat that will bring about their six pack. Sorry to disappoint you but if that was true we would all be walking around with a six pack and I would be out of work.
If you want to see your six pack then you need to know this:
It all comes down to the basics of losing body fat, which is calories in vs calories out
So to decrease your body fat you need to create a caloric deficit, which means your body needs to burn more calories than it is taking in. To do this you need to increase the intensity of your workout to burn more calories and reduce the amount of calories taken in by eating healthy foods.
The biggest problem with crunches and sit ups is it does not give you the best return for the efforts you put into it. You can spend lets say 15 minutes working on your abs and only burn a few calories while doing so which does not have have a large effect on losing body fat.
Here is what I mean: if you do a 15 minute circuit of push ups, squats, lunges, plank..etc and 15 minutes of crunches and sit ups which do you think will burn more calories overall? I hope you said the circuit. Like I said at the begining it is hard work!!!
The answer to getting your six pack is total body exercises which works more than one muscle at a time and as a result burns more calories. The more calories you burn the more body fat you will lose and only then you will be able to see your six pack. This is why total body workouts are so much more effective as it gives you more return for you money on your workout and in less time.
So doing loads of crunches and sit ups is not going to get you your dream six pack. Try total body exercise, increase the intensity of you workout, increase your lean muscle mass which will in turn increase your metabolism which in turn will help you get closer to your dream body.
Until next time...
See Ya
Positive Steps Personal Trainers
A step in the right direction...
Gavin De Souza -CPT
Saturday, 31 January 2009
Wednesday, 28 January 2009
Comfort Food...Your Two-Sided Friend
With one holiday under your loosened belt, you're gearing up for many more celebrations...and piles of seasonal comfort food. If you don't mind, I'd like to be totally candid with you today.
Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful).
Here's the real deal: You abuse food.
That's right. You're overweight because you eat too much, and you eat too much because it brings immediate pleasure.
I am here to point out that this pleasure comes at high price...
The other side of comfort food: You've heard dishes being referred to as 'comfort food'—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.
Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful).
Here's the real deal: You abuse food.
That's right. You're overweight because you eat too much, and you eat too much because it brings immediate pleasure.
I am here to point out that this pleasure comes at high price...
The other side of comfort food: You've heard dishes being referred to as 'comfort food'—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.
- It's those extra calories that you eat to feed an emotional need rather than a nutritional need.
- It's excessively big portions that leave you stuffed.
- It's high calorie snacks.
- It's sugary treats.
- It's fried, cheese smothered appetizers.
- It's whatever you indulge in with mindless munching.
Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it's chocolate or other sugary treats. For men it often takes a saltier form.
Think of the last time you ate for pleasure rather than nourishment. Why'd you do it?
Out of Habit: Your body loves routine. If you always snack while watching television then you'd probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.
To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised how often you use food to feel better.
Because Everyone's Doing It: Who can resist comfort food when it's offered among friends? Peer pressure doesn't just apply to teenagers—it's another reason to overeat. Remember that true friends will support your decision to refrain.
Can you remember how you felt after you last filled up on comfort food? If you're honest, you'll admit that the stuffed and bloated feeling was downright awful. So why do it?
Come on, where have your eating habits gotten you?
- Into clothes that are a few sizes larger.
- Drained and with less energy than ever before.
- Plagued with health concerns and prescriptions.
- Embarrassed and frustrated with your body.
Most people don't realize it, but the battle to overcome your eating habits is decided by a single body part—and it's not your mouth. (Your mouth is simply a puppet.)
It's your brain. Once you've made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You've proven it time and time again.
So make the decision to give up your unhealthy dependence on comfort food.
There is no better time than now.
Making a change is hard—that's why I'm committed to being with you every step of the way.
Call today to schedule a consultation.
You can end the abuse, once and for all.
Positive Steps Personal Trainers
A step in the right direction....
Gavin De Souza -CPT
Thursday, 15 January 2009
5 Signs That You're Doing it Right
Ever wonder just how effective your workout routine really is?
Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.
Want to know why?
If the following 5 statements accurately describe your exercise routine, then fear not-you're doing it right. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.
1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.
Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.
2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it.
Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.
3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.
One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.
4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?
You'll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.
5. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.
If you don't like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!
If your routine includes all of the above then congratulations – you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.
Want a routine that incorporates everything you need to reach your fitness goals? Call or email today to set up a consultation and I'll show you how to get amazing results in less time than you think.
Positive Steps Personal Trainers
A step in the right direction......
Gavin De Souza- CPT
Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.
Want to know why?
If the following 5 statements accurately describe your exercise routine, then fear not-you're doing it right. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.
1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.
Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.
2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it.
Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.
3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.
One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.
4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?
You'll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.
5. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.
If you don't like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!
If your routine includes all of the above then congratulations – you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.
Want a routine that incorporates everything you need to reach your fitness goals? Call or email today to set up a consultation and I'll show you how to get amazing results in less time than you think.
Positive Steps Personal Trainers
A step in the right direction......
Gavin De Souza- CPT
Friday, 9 January 2009
The New Year’s Resolution Trap
New Year's day...it never fails to evoke feelings of hope and renewal, but is it really a trap?
You've been handed a proverbial clean slate - another chance to shrug off your bad habits and reach for your dreams.
In an attempt to bottle that New Year's vigor, you'll make a few New Year's Resolutions. But before you put pen to paper, you ought to know this:
It has been reported that 92 % of all New Year's Resolutions end in failure.
That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.
Ouch - those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?
As your trusted source for fitness advice, I'd like to coach you though this sticky situation. Yes, most people fail to achieve their New Year's Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.
First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they'd even begun.
They bit off more than they could chew.
In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up.
The 92% gave themselves an easy way out. They approached their resolution with an 'all or nothing' attitude. Once the 'all' became too tough they opted for 'nothing'. And just like that another resolution ended in failure - end of story.
Now let's examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).
They set realistic goals.
I'll repeat that... they set REALISTIC goals.
You've been handed a proverbial clean slate - another chance to shrug off your bad habits and reach for your dreams.
In an attempt to bottle that New Year's vigor, you'll make a few New Year's Resolutions. But before you put pen to paper, you ought to know this:
It has been reported that 92 % of all New Year's Resolutions end in failure.
That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.
Ouch - those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?
As your trusted source for fitness advice, I'd like to coach you though this sticky situation. Yes, most people fail to achieve their New Year's Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.
First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they'd even begun.
They bit off more than they could chew.
In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up.
The 92% gave themselves an easy way out. They approached their resolution with an 'all or nothing' attitude. Once the 'all' became too tough they opted for 'nothing'. And just like that another resolution ended in failure - end of story.
Now let's examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).
They set realistic goals.
I'll repeat that... they set REALISTIC goals.
- Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.- Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
- Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.
Did you see the difference?
If you want your resolution to stick then think of something simple and realistic. Sure, it certainly won't sound as cool as the resolutions that the 92% make - but they aren't going to keep theirs anyway.
Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference. If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.
I'd love to team up with you - together we will transform your body in 2009!
Call or email to get started today.
Positive Steps Personal Trainers
A Step in the right direction....
Gavin De Souza-CPT
Fat Loss Expert
Thursday, 8 January 2009
Life is short make the best of it
Something very tragic happened to me recently and it has changed my perspective of life. My girlfriend, the rock of my life sadly passed away on Christmas Eve. It has left a huge hole in my life and part of me has gone with her. She will be missed by everyone that knew her, especially her family.
With every experience I have in my life I try to make sense of it and try to learn from it. From this experience I have learnt alot of different things. The 4 main things I have learnt are
1. Tell the people that you care about and love how much you appreciate them and how much you care about them.
2. You maybe healthy and fit but know your body, be aware of what is happening in your body and if somethng does not seem right go check it out. It is better to be safe than sorry.
3. Live every day like its your last. You never know what can happen tomorrow
4. Live your dream....dont let your dream live in you.
With every experience I have in my life I try to make sense of it and try to learn from it. From this experience I have learnt alot of different things. The 4 main things I have learnt are
1. Tell the people that you care about and love how much you appreciate them and how much you care about them.
2. You maybe healthy and fit but know your body, be aware of what is happening in your body and if somethng does not seem right go check it out. It is better to be safe than sorry.
3. Live every day like its your last. You never know what can happen tomorrow
4. Live your dream....dont let your dream live in you.
Tuesday, 6 January 2009
Kick start your weight loss journey
There are so many different books,magazines,Internet sites,friends and family telling you what you should do to lose weight. Who should you believe? Well I am going to give you 5 simple Positive Steps that will kick start your weight loss journey.....
Positive Step 1: GET A SUPPORT NETWORK
This is probaly the must have or all must haves (hope that made sense). Without it you will not get very far. Get your family,friends and work collegues all involved on your journey to a healthier lifestyle and also get them working out with you. These are the people who will pick you up when you are having a bad day and trust me you will have some days like that. ( you will also see who your true friends are). Get a Personal Trainer to help you as well.
Positive Step 2: HAVE A WEEKLY STRUCTURE
It makes no sense just going to the gym and wondering what shall I do next or what machine shall I go on now or let me do a little abs. Does that sound familiar? If that’s you then get a program done for you by a qualified Personal Trainer so that you know what you are doing every time you go into the gym. It reduces time wasting as well.
Positive Step 3: CHANGE YOUR PROGRAM EVERY 4-6 WEEKS
I personally prefer 4 weeks on this as your body is very special and will adapt to what you are doing very quickly. If you keep doing the same workout for months,don’t expect any changes. If it has not been working don’t expect after 6 months it’s suddenly going to start working.
Positive Step 4: KNOW WHEN TO STOP
If you have a weekly structure as in Positive Step 2,there is no need to do more. If you are giving 100% on each workout day and following your diet strickly there is no need to do more. The question is are you giving 100%?
Positive Step 5: GET STARTED
What are you waiting for? Stop making all the silly excuses and GET STARTED. The longer you postpone it the longer it will take and the harder it becomes.Make that Postive Step lifestyle change and become that person you want to be and bring out the athlete in yourself. Make sure and have fun on your journey and try and enjoy it as much as you can.
Positive Steps Personal Trainers
A step in the right direction......
pspersonaltrainers.co.uk
Gavin De Souza -CPT
Fat Loss Expert
10 POSITIVE STEPS YOU SHOULD DO IN THE GYM
As a Fitness Manager in a busy gym I have seen many mistakes members make on the gym floor. I am going to give you 10 Positive Steps so that you don't make these mistakes again.
POSITIVE STEP 10: STOP DOING SLOW BORING CARDIO
Time has moved on from doing long,slow,steady cardio in the fat burning zone to high intensity interval training. It gets you working harder and stops you from just going through the motions or staying in your comfort zone. Do some interval training!!!
POSITIVE STEP 9: DO SOME RESISTANCE TRAINING
Why is it in any gym you go to you see the guys in the weights area and the ladies in the cardio area. Ladies you need to take over the weights area and push some of these men aside and start lifting some of those weights. Forget about all the testosterone that might be around just grab the weights you need and do your exercises. The more lean muscle you have the more calories you burn the more weight you drop.
POSITIVE STEP 8: BE PATIENT
If weight loss is your goal,ask yourself this question: How long did it take to put the weight on? I am pretty sure it was not a week or a month so don't expect to lose it in that time. Give it time and it will happen.
POSITIVE STEP 7: EAT A HEALTHY DIET
Now this is where alot of people go wrong. They follow their diet from Mon-Thurs and it all goes wrong from Fri-Sun. Then on Monday its all the guilty faces back on the gym floor telling themselves I should not have done this or that. Your diet works hand in hand with you training sessions
POSITIVE STEP 6: SET YOURSELF A TRAINING TIME OF 60MINS
There is no need to be spending 90 mins plus in the gym. Get in do your training and get out.
POSITIVE STEP 5: SPEND LESS TIME RESTING
How often do you see a person do a set in the gym then go off and chat on his phone or go for a drink then come back and sit on the bench and do it all over again? Get on with your training and stop wasting time. Get into your training zone and focus on your job at hand.
POSITIVE STEP 4: TRAIN LIKE AN ATHLETE
How many of you would like to look like an athlete? Well guess what you are going to have to train like one if you want to look like one. They did not get up one morning and looked like they do. It is hard work but it pays off at the end.
POSITIVE STEP 3: VARIETY IS THE SPICE OF LIFE
If you keep doing the same thing over and over its going to get boring and you would not get that athletic body. Mix your training up as much as you can to keep shocking your body and pushing yourself that little bit extra.
POSITIVE STEP 2:DO MORE MULTI JOINT EXERCISES
Doing multi joint exercises is more effective than doing isolation exercises. You work more muscles at the same time which makes it harder and it reduces the time spent in the gym.
POSITIVE STEP 1: ENJOY YOUR TRAININGIf you are not enjoying your training then you are going to make every excuse not to do it whereas if you are enjoying it you will make every excuse to do it. Hope this will help you in acheiving your goals.
Positive Steps Personal Trainers
A step in the right direction.....
www.pspersonaltrainers.co.uk
Gavin De Souza -CPT
Fat Loss Expert
Positive Step 1: GET A SUPPORT NETWORK
This is probaly the must have or all must haves (hope that made sense). Without it you will not get very far. Get your family,friends and work collegues all involved on your journey to a healthier lifestyle and also get them working out with you. These are the people who will pick you up when you are having a bad day and trust me you will have some days like that. ( you will also see who your true friends are). Get a Personal Trainer to help you as well.
Positive Step 2: HAVE A WEEKLY STRUCTURE
It makes no sense just going to the gym and wondering what shall I do next or what machine shall I go on now or let me do a little abs. Does that sound familiar? If that’s you then get a program done for you by a qualified Personal Trainer so that you know what you are doing every time you go into the gym. It reduces time wasting as well.
Positive Step 3: CHANGE YOUR PROGRAM EVERY 4-6 WEEKS
I personally prefer 4 weeks on this as your body is very special and will adapt to what you are doing very quickly. If you keep doing the same workout for months,don’t expect any changes. If it has not been working don’t expect after 6 months it’s suddenly going to start working.
Positive Step 4: KNOW WHEN TO STOP
If you have a weekly structure as in Positive Step 2,there is no need to do more. If you are giving 100% on each workout day and following your diet strickly there is no need to do more. The question is are you giving 100%?
Positive Step 5: GET STARTED
What are you waiting for? Stop making all the silly excuses and GET STARTED. The longer you postpone it the longer it will take and the harder it becomes.Make that Postive Step lifestyle change and become that person you want to be and bring out the athlete in yourself. Make sure and have fun on your journey and try and enjoy it as much as you can.
Positive Steps Personal Trainers
A step in the right direction......
pspersonaltrainers.co.uk
Gavin De Souza -CPT
Fat Loss Expert
10 POSITIVE STEPS YOU SHOULD DO IN THE GYM
As a Fitness Manager in a busy gym I have seen many mistakes members make on the gym floor. I am going to give you 10 Positive Steps so that you don't make these mistakes again.
POSITIVE STEP 10: STOP DOING SLOW BORING CARDIO
Time has moved on from doing long,slow,steady cardio in the fat burning zone to high intensity interval training. It gets you working harder and stops you from just going through the motions or staying in your comfort zone. Do some interval training!!!
POSITIVE STEP 9: DO SOME RESISTANCE TRAINING
Why is it in any gym you go to you see the guys in the weights area and the ladies in the cardio area. Ladies you need to take over the weights area and push some of these men aside and start lifting some of those weights. Forget about all the testosterone that might be around just grab the weights you need and do your exercises. The more lean muscle you have the more calories you burn the more weight you drop.
POSITIVE STEP 8: BE PATIENT
If weight loss is your goal,ask yourself this question: How long did it take to put the weight on? I am pretty sure it was not a week or a month so don't expect to lose it in that time. Give it time and it will happen.
POSITIVE STEP 7: EAT A HEALTHY DIET
Now this is where alot of people go wrong. They follow their diet from Mon-Thurs and it all goes wrong from Fri-Sun. Then on Monday its all the guilty faces back on the gym floor telling themselves I should not have done this or that. Your diet works hand in hand with you training sessions
POSITIVE STEP 6: SET YOURSELF A TRAINING TIME OF 60MINS
There is no need to be spending 90 mins plus in the gym. Get in do your training and get out.
POSITIVE STEP 5: SPEND LESS TIME RESTING
How often do you see a person do a set in the gym then go off and chat on his phone or go for a drink then come back and sit on the bench and do it all over again? Get on with your training and stop wasting time. Get into your training zone and focus on your job at hand.
POSITIVE STEP 4: TRAIN LIKE AN ATHLETE
How many of you would like to look like an athlete? Well guess what you are going to have to train like one if you want to look like one. They did not get up one morning and looked like they do. It is hard work but it pays off at the end.
POSITIVE STEP 3: VARIETY IS THE SPICE OF LIFE
If you keep doing the same thing over and over its going to get boring and you would not get that athletic body. Mix your training up as much as you can to keep shocking your body and pushing yourself that little bit extra.
POSITIVE STEP 2:DO MORE MULTI JOINT EXERCISES
Doing multi joint exercises is more effective than doing isolation exercises. You work more muscles at the same time which makes it harder and it reduces the time spent in the gym.
POSITIVE STEP 1: ENJOY YOUR TRAININGIf you are not enjoying your training then you are going to make every excuse not to do it whereas if you are enjoying it you will make every excuse to do it. Hope this will help you in acheiving your goals.
Positive Steps Personal Trainers
A step in the right direction.....
www.pspersonaltrainers.co.uk
Gavin De Souza -CPT
Fat Loss Expert
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