Category Archives: Uncategorized

Weight management P.4/10 – Essential Fatty Acids (Omega 3)

This post is going to be a short one as I have already written it once for my laptop to have not saved it. Ooops!

Here goes again…..!

Right, now please read all of this before rushing out to Holland & Barrett to buy a bucket load of fish oils with another bucket load for half price!

Essential Fatty Acids are called so because it is essential for us to intake these in our diet as we cannot synthesize these ourselves. They come in 2 forms; Omega 3 and Omega 6. Generally our ratio of Omega 3 to 6 should be 1:1 or 1:2 whereas in the western diet is is more like 1:16. This means we need to largely increase our Omega 3 levels to balance this ratio out. Omega 3’s can be found in oily fish like Salmon, Sardines, Halibut and Albacore Tuna. However, unless they are wild fish you are eating, due to the way that fish are farmed they do not produce omega 3. This means to boost your Omega 3 you will need to supplement.

Omega 3’s play a large role with respect to maintaining ideal weight and burning fat. They help to increase our HDL (good) cholesterol, reduce our LDL (bad) cholesterol and reduce triglycerides within the body. By doing this is it means less fatty deposits get put in our adipose tissue (fat storage cells) and more fat can be transported back to the liver for us to use a fuel. Omega 3’s also turn on the Lipolytic (fat burning) gene and turn of the Lipogenic (fat storage) gene along with increasing metabolic rate. This is how they can help with fat loss but Essential Fatty Acids have plenty of other benefits;

-Help athletic performance
-Improve delivery of oxygen & nutrients to cells
-Enhanced aerobic metabolism
-Increased energy levels & stamina
-Increased exercise duration & intensity
-Improve recovery
-Anti-inflammatory preventing joint tendon & ligament strains
-Reduction of inflammation caused by over training assisting injury healing
-Improve muscular development
-Reduce inflammation & allow more frequent training
-Reduce fat cravings & fat storage
-Speed healing of injuries

If you are looking at supplementing with Omega 3’s don’t just go to your local supermarket and stock up. These will be cheap synthetically produced products that can cause more harm than good because the body does not respond well to synthetic products. I have found an Omega 3 supplement that is sourced from wild salmon and is the highest quality of supplement worldwide. They have a UK base and can be delivered in 3-5 days. If you want to order some then click here

Recommended intake
1-2 capsules 2-3 times per day
For accelerated fat loss 9+ capsules per day.

I would say a daily supplement of Omega 3 should be included in everyones diet whether you eat a lot of oily fish or not and if you are wanting to boost fat loss then you need a higher intake initially until you can stabilise around 2-6 capsules per day.

Thanks for reading.

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Suspension training – TRX

I’d like to introduce you to my latest piece of Personal Training equipment I have purchased, it’s called a ‘TRX Suspension trainer’.

Whether you are a Personal Trainer, a training enthusiast or just someone who like to keep in shape from time to time I would really recommend this versatile training tool.

What is a TRX suspension trainer?
Originating in the United States and used by Navy Seals the suspension trainer is a simple system of almost seatbelt type material with handles that works the whole body using just your bodyweight in a leveraged way.It will build strength and power, tone muscles, increase balance and stability and it’s amazing for strengthening the core and getting those abs defined. You can attach it to trees, ceiling hooks, climbing frames and even to the top of your door with a door anchor (this wont damage your door, I use it in a rented apartment which i’d be in trouble for if I broke the door).

How does it work?
The great thing is you can use it anywhere, I use it with all my Personal Trainer clients at homes and in parks. It weighs less then 2lbs and comes in it’s own bag so transport is easy if you want to take it to the gym, down the park, use it at home or take it to your hotel room etc. You attach the one end to a fixed point (a tree, hook, climbing frame, top of door) and it hangs down so you can grab the handles or put your feet in the straps and perform exercises like press ups, pull ups, single leg lunges, flyes, reverse flyes, ab roll outs and the list goes on. It’s a perfect Functional Training tool because instead of being sat on a fixed resistant machine where you just push or pull a bar or handle, your body has to function in a more natural way and all your postural muscles and stability muscles have to work to keep you balanced and in the right posture.

Watch the video below to see what it’s all about and how it works:

Benefits:
-It works the whole body as a complete system so builds functional strength
-allows increased muscle involvement which improves co-ordination and stability
-activates core in every exercise which helps towards a tighter mid section
-It balances muscles for better injury prevention and body symmetry
-due to higher overall motor unit activation it increases work done and therefore calories consumed
-unlimited amount of exercises
-easily able to adapt difficulty level just by moving closer/further away from anchor mid point
-it’s the anywhere workout

What do get and how much is it?
With your TRX Trainer you will get the trainer itself, a DVD with how to use it, workout cards, a bag and most cases it includes a door anchor. The TRX Supsension Trainer retails at around £150 and the UK site for it is TRX Fitness
You can purchase them cheaper elsewhere but be careful as there are fake imitation versions out there.

As a Personal Trainer I have used it myself and had my clients using it too. I have had great results with it and it’s a fun piece of kit to use so would recommend it to anyone.

I hope you found this blog of interest

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Thanks 😀

Detox and weight loss

It’s January, everyone makes new years resolutions, a lot of people want to get fitter, lose weight, start training again or train more to try and reach that goal they didn’t make last year. Also too much alcohol has been consumed over the Christmas and New Year period along with far to much fatty and rich foods so it’s January when people want to reverse all the ill doing. What’s the word on everyone’s lips…. DETOX!

What is a detox?
A detox is a procedure to try and clear your body of all the toxins that it has been subjected to over a period of time. These toxins can be from greasy foods, takeaways, alcohol, drugs and medicines, cigarettes, car fumes and other pollution’s in the atmosphere, pesticides from produce we eat, cheap plastics used for holding liquids and food, toiletries, household cleaners, mercury from fillings, chemicals in water etc.

Why detox?
These toxins in your body can damage structures of the body impairing their functionality and cause serious damage to our health. They will be stored in cell membranes which are made up of fat and will also be stored in fat cells themselves. This means that we can find it difficult to reduce fat because of these toxins we have in our body. So if you want your body to be healthier and function better and also want to lose weight then a detox is the ideal thing to do.

How do I do a detox?
There are various ways to try and ‘detox’. Some are to cut out almost all the major food groups and drink gallons of water to flush your system out but that wont clear out all toxins and your body’s functioning will be reduced even further by the lack of nutrients that you are intaking. Not a good way!

Natures Sunshine do a great 10 day detox that is easy to follow and allows you to eat a normal healthy diet. Natures Sunshine is a supplement company that only use the very best natural organic ingredients and ensure that the correct plant parts are used and each herb contains a specific profile and quantity of ‘active’ ingredient.

Natures Sunshine 10 day detox is called The Healthy Starter Programme. The Healthy Starter Programme includes a starter pack of six products and Liquid Chlorophyll and Bifodophilus. The Starter Pack is a powerful and effective ten day course of six cleansing herbal products which collectively help cleanse the whole body of cellular waste. Cellular waste needs to be driven out of the cell, toxins in the blood need to be cleansed and the liver and kidneys need strengthening and support to pull as much of the toxins through as possible to eliminate them. The Healthy Starter ten day whole body cleansing programme contains:
• Burdock • Cascara & Buckthorn Combination
• Black Walnut • Gentian & Cascara Combination
• Psyllium Hulls • Peony & Cinnamon Combination

Liquid Chlorophyll is a minty drink that is added to water. Chlorophyll is the substance responsible for a plant’s green colour. Among its many benefits, Chlorophyll is a good natural cleanser and it also helps to oxygenate the blood giving more energy and better recovery.

Bifidophilus-Flora Force is a milk-free probiotic supplement, providing important strains of friendly flora which naturally inhabit the intestinal tract. These aid the digestion and absorption of nutrients, and help to maintain a healthy immune function. This is taken for 30 days after the 10 dat starter pack to rebuild your friendly bacteria.

With the above detox you do not need to cut out most food groups however it is highly recommended that you cut out alcohol, caffeine and red meat and stay hydrated by drinking 2-3 litres of water per day for 10 days.

What you should expect in the 10 days….
For the first day you wont really notice too much as it wont have had chance to work. Around 2-4 days as it starts working the toxins will start to be released from the cells and will be released into your blood stream and your system will start to clear. As it clears you may be a little more regular than usual. This is completely normal. (If things get too regular you can cut down the dose to 2 times per day but must finish the whole course) You may start to feel tired, run down and a little moody. This means it’s working! 5 days and onwards you will start to feel a lot better and healthier and should start be starting to lose a little weight as the fat cells can be more easily broken down.
After the 10 days you then need to start taking the Bifodofilus to replace all your friendly bacteria to maximise the benefits but you should be feeling great, have lost some weight and be ready to really kick start you weight loss and fitness programme.

If you want to follow the Natures Sunshine 10 day detox programme then follow the link below for a 15% discount
The Starter Programme

Subscribe to my blog to keep upto date with future blogs which will include results of James Uddin’s weight loss programme including the benifits of his 10 day detox. James Uddin is the captain of Leamington Spa Cricket Club Warwickshire and has started my weight loss programme so keep your eyes peeled for the next blog.

Hope you enjoyed my blog and feel free to post any comments

Thanks! 🙂

The perfect tool for weight loss… Personal Training

So, it’s January, you have eaten and drunk far too much over the christmas and new year period and want to get fit and healthy for 2011.


Typical New Years resolution – Lose weight, tone up, get fit, eat healthy etc.

What usually happens….

People join the gym with good intentions to lose weight and get fit, sign up on a 12 month contract and then have to fight it out with everyone else doing exactly the same to get onto that treadmill and cross trainer that they think will do the trick.

Training goes ok for about a month, you maybe lose a couple of pounds and feel healthier but then results stop, boredom kicks in and putting your feet up at home seems a much more tempting option. Your January drive that you had has stopped and you will continue paying membership for another 11 months and maybe go a handful of times.

So what is the other option….?

PERSONAL TRAINING!

Personal Trainers are experts in the weight loss industry. We are trained to know the ins and outs of what you need to do to lose weight.

How does Personal Training help…

A Personal Trainer can analyse your lifestyle, current training levels, nutrition intake, goals and time available and come up with a solution to have you be what you want to be (Within reason! We can’t make you look like Brad Pitt or Angelina Jolie but we will definitely get you closer)

What Personal Trainers have to offer
-We have a massive range of training methods to keep training interesting
-We know what you should be eating and how to change your diet to eat healthier and reduce calorie intake
-We can train you at home or outdoors so you’re night fighting it out at the gym with everyone else
-We help motivate you and keep on track with achieving your goals/targets
-We know effective training methods instead of doing things you think may work
-We have vast experience in training people to get what they want
-We will not let you give up before you achieve what you set out for!

Common barriers with Personal Training…

“I can’t afford it.”
Think about what you spend/prioritise your money on. A Saturday night out can cost anything upto £100 in some cases, that extra pair of shoes you don’t need, that £60 a month gym membership you don’t use after January, if you think about the money you sometimes waste each month then this could pay for your training. If you really value on your health and well being then you can’t afford not to.

“I have no time.”
I bet you can find time to watch your favourite TV program or nip up the pub for a quick pint etc so if you can do this then you can find time to train. Training sessions are 30 mins to 1 hour typically and if there’s something you really want to do then you will find time. Personal Training gets you motivated so you want to train. It’s amazing what you can do when you really want to.

“I need to get fit first.” (My personal favourite)
Why? At 17 you wouldn’t go out and just try to drive a car before having driving lessons. Personal Trainers are here to get you results quickly so why try it another way on your own first. Have the benefit of expert guidance from the start and you’ll get the benefits quicker.

“They’re going to kill me.”
Any good Personal Trainer will assess you current levels of fitness and tailor the session to you personally. I’m not going to say it will not be hard work but you should be eased into it slowly for your fitness/experience level. Yes you may ache a little for a couple of days but that’s just how your body improves for next time.

I hope with this blog I have given you an insight into the benefits of Personal Training and also helped brong down any barriers you may have towards it too.

If you require Personal Training and are located around the Warwickshire area (Leamington Spa, Kenilworth, Stratford, Coventry etc) then get in touch with Nick Richardson Fitness on 07973 627863 for a free consultation


If you have any questions regarding personal training then please feel free to post them on here and I will answer them as accurately as possible

Thanks 🙂

The wonderful world of Tabata

So, for my first official post I thought I would introduce you to a tried and tested but also tried and hated method of training…

Tabata

This method has been called “the best fat burning workout ever’ and will increase your fitness levels like no other workout.

Dr Izumi TabataThe History:
The Tabata protocol was named after Dr Izumi Tabata, a researcher at Japan’s National Institute of Fitness and Sports. The Tabata protocol was used by the Japanese National speed skating team to develop the fitness of their skaters.

Japanese National Ice Skating TeamResearch:
Many interval work to rest ratio’s were tested along with interval intensity and number of intervals. Dr Tabata’s research concluded that the following method was the most effective

20 secs intervals >90% MHR
10 secs rest
x8 intervals

The researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters which is hard to accomplish. Consider that to a study of traditional aerobic training of running at 70% of aerobic capacity for 60 minutes for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.

Now that’s impressive!

Try it out:
This test was used for elite athletes so it is recommended that you start at a lower intensity suitable for your current fitness levels. If you do not currently exercise or have any health issues that could be affected by exercise then it is strongly recommended you consult your doctor prior to working out.

Perform a 5 minute warm up by running, cycling, rowing or swimming at around 40-50% of your full effort. For the main workout this can be performed on a track, treadmill, stationary bike, elliptical trainer or other suitable cardiovascular equipment. Perform 20 seconds at 90% effort then have 10 seconds rest and repeat 8 times which will work out to be 4 minutes. Then perform a 5 minute cool down at around 40% of maximum effort. Post workout static stretching would be beneficial.

Repeat the workout from 3 times per week upto 5 times per week for best results. You can adapt how you use the Tabata protocol depending on your sport For example if you are a boxer you could use this for rounds on a punch bag.

I hope this blog has been of use to you as I know the Tabata protocol has been very useful to me.

Thanks for reading and keep your eyes posted for my next blog.

Enjoy!

Hello world!

Welcome to my blog

This is where I will keep you posted with what I’m upto, any exciting news within the fitness industry and innovative training methods that I would recommend for you to try out.