Thursday, 8 December 2011

The best Yet

4 weeks ago Andy Collins approached me in a pub telling me that he needed to lose weight and get fit. If i'm honest I took it with a pinch of salt but I got in touch that Monday anyway to see if he meant it.
We met the next day to discuss a healthy eating plan and started training 2 days later. My initial guess was that he would start seeing changes after 6 weeks but it turns out I underestimated him.
 So, here we are, 6 sessions and 3 weeks into the training and he has already lost 10lbs, His waistline has dropped by 1.8 inches, and his arms and chest are an inch bigger. This is what can be achieved by not cutting down on food, but eating the right food and being totally self disciplined.
We are also working very hard to improve his strength after a series of injuries. When playing football Andy suffered a bad break in his right leg, keeping him from exercising for a year. Since then he has also struggled with back problems from work, with a disc problem that cause referred pain into his backside and legs, and weakness in the left leg. To combat this I am working hard on glute and leg strength, and strengthening his core to support the bad back.
So far Andy has seen the pain in his back disappear and we are also starting to see good improvement in the strength of his leg.
Sessions will be ongoing, so congratulations to Andy for a great start, but we are nowhere near finished yet.

Tuesday, 6 December 2011

More Congrats

Huge congratulations again to Jakki Kelly Barrett who has now lost a total of 11 pounds in weight. The compliments are now start to pour in and we are now booked in for another 10 sessions so watch this space..  Keep up the good work!

Thursday, 17 November 2011

The truth about carbs

It is a common misconception that the only way we can get a bit of energy is to eat a big bowl of pasta/rice, a loaf of bread, or something very sugary. To a certain degree this is the case, if you were running a marathon, you would need to load up on some carbs in the days leading up to the event,  have decent breakfast which would include some of these 'carbs', and probably have some sweeties en route to make it to the end.
However, if you are trying to lose a little weight, eating bowls full of pasta followed by a sugary snack would certainly not help to achieve this. I expect that  many of us who are trying to lose a little around the middle have tried the 'no carb' or atkins diet, which is fine in principle, but is not healthy over the long term, and I believe, not sustainable.
The key to any diet is VEGETABLES. Contrary to human belief, the human body can use vegetables for energy, but the energy is a little harder to get to. This means that the energy is released more slowly over a longer period of time, and can be used more efficiently, therefore not being stored as fat. Vegetables also have the added bonus of being full of vitamins and nutrients, which will improve skin, hair and general well being.
When we eat white pasta/bread etc, the energy (sugar) is released in one hit, and if the body is not active enough to use it, it will  be stored  as fat. In brown rice/bread/ pasta the energy will be released a little more slowly, but the gluten and wheat can have an inflammatory response on the body, which we won't go into right now.
To conclude here are a few points to keep the fat off
-Ideally have a big breakfast, medium lunch and a small dinner with mid morning and mid afternoon healthy snack (vegetables can be involved in all of these meals and fruit/nuts can be used as snacks)
-Avoid the bread/pasta etc after 5pm and fill yourself up with veg, as much as you like (within reason)
-Eat natural. We have descended from cavemen, living on meat, veg and natural products, you can't expect your body to deal with additives/preservatives/e numbers (and everything else they seem to cram into processed food) effectively

If you would like more help with your fitness or nutrition goals visit www.razor-fitness.co.uk or contact Andy on andy@razor-fitness.co.uk

More congratulations

Huge congratulations to Tish Macdonald who, after 6 sessions with Razor fitness over a 7 week period, has lost 2 inches from her waist and an inch off the hips. Considering Tish's waist only started at 30 inches this is great progress and shows what can be achieved if you stick to a healthy diet and do the RIGHT exercise.
Also congratulations to Jakki Kelly, who after a slightly hesitant start, has stuck to the plan for two weeks and lost an inch and a bit from the hips and nearly an inch from the waist.

For enquiries please see www.razor-fitness.co.uk or contact me on andy@razor-fitness.co.uk, who knows, you could make the next blog

Friday, 21 October 2011

Congratulations

Big congratulations to my big sister Caroline for losing 3kgs in weight and one and a half inches from her waist. Caroline has been training with me for 4 weeks and as well as training hard, she has been very dedicated to eating and drinking healthily, and has now reaped the rewards.
Caroline also has some pain in her knees due to weak VMO muscle, and in the past has struggled with running long distances, so as well as losing some body fat we are also working to combat this.
We still have 4 weeks until she travels to Thailand and in that time we are planning to lose another half a stone and strengthen those knees, so keep an eye on the blog to see how she goes.

Friday, 7 October 2011

Legs are a girls best friend

So leading on from the last blog, hopefully you girls will now realise that a little weight training will go a long way to fat loss and body tone.
So where should girls in particular focus the weight training...? As you may have already guessed the answer is in the title.
 Compared to men, women have much less muscle in their upper body, so when lifting weights, would be expected to lift a lot less weight in comparison to their body weight. For example, at their peak, a man would be expected to bench press 110-120% of their body weight or more, but in ladies, I would expect them to be able to bench press around 50-70% of theirs.
In the lower body however, the percentages are much more similar. In both cases, both should be able to squat around one and a half times their body weight, so what does this mean..?
It means that in women, a larger percentage of muscle is carried in the lower body, and the muscles themselves are much larger and stronger, meaning training these muscles will
1. Burn more calories when training.
2. Need more calories to repair them in the days following.
3.Strengthen the knees (which will be looked into in more detail at a later date)

So in summary, training the legs is a much more efficient fat burner than training the upper body. It would be best to leave the 'bingo wing' training until after the legs have had a good going over.

Monday, 26 September 2011

Cardio only part of the fat loss equation.

So you are trying to lose a couple of inches around the middle, you go out for long runs three times a week, you have lost a little weight, but still the wobble remains, why?
When we run at a slow intensity over a long period of time, the body is primarily using fat stores, but due to the low intensity, when we have finished that run we stop burning the calories. There is however, ways to speed up the metabolism so when training has finished, the body carries on burning.

1. Use weight training
A lot of females will have their doubts straight away with this type of training, thinking that they will look muscular or manly, this is NOT the case. Due to lower levels of testosterone in females, they will not put on anywhere near as much muscle mass as men, but will feel much 'tighter', and more toned. Another up side of this training is that if you have slightly larger muscles, they need more energy to move (like a car engine, bigger engine, more fuel), so just doing your day to day jobs will burn more calories.
The men will have all the same benefits as the ladies but should put on a little more muscle mass (depending on the number of sessions per week), which is never a bad thing.


2. Use interval training
Interval training in simple terms is training at a higher intensity for shorter periods of time interspersed with periods of recovery.
For example, run for 30 seconds, rest for 30 seconds, making sure that the period of work is at a much higher intensity than your slow jog.
Using this type of training may not burn as much fat whilst being performed, but due to the higher intensity, will speed up the metabolism, therefore burning more fat after the exercise is completed. 

In summary, the trick is to speed up your metabolism, therefore burning more calories day to day, and using these two types of training are your best bet.

www.razor-fitness.co.uk
@Razorsfitness


Tuesday, 20 September 2011

Arm curls not the answer for big biceps!!

My first post has been inspired by my first visit to my new local gym. I was downstairs in the free weights room with 8 other men, and 6, that right, 6 of them were doing arm curls. Now don't get me wrong, at the end of a weights session it always feels good to do arm burnout, but to improve the size and strength of your arms, you need to do large, compound exercises (exercises that use multiple muscles). These exercises will ultimately be targeting other muscles but you will also need to use your arms indirectly to perform them.
Simple examples of exercises would be
Dumbbell bench press
Seated shoulder press
Chin ups (or lat pull downs if this is too difficult)
Bent over Row

Start with performing 3 sets of 10 on these exercises with a 1 minute rest between sets. You should be working hard enough for your muscles to 'fail' on about rep 8 of the 3rd set. If your muscles do not fail, you are not working hard enough and your body will not adapt and improve.
When you have completed this, feel free to do arm curls until you cannot lift your arms!!

Andy Reay
www.razor-fitness.co.uk
@Razorsfitness