Stomach Fat, how to get rid of!

Ok Guys today I have another big question I am asked frequently.

“If I work my stomach will it get rid of the fat?”

The simple answer to this question is no it won’t get rid of all the fat! But on the other hand doing an abdominal workout will help expend calories which will effectively increase the calorie expenditure in the body. Remember guys you can’t spot reduce fat from certain areas!

 The best method which I have achieved great results in doing do is full body workouts. As this gets the whole body working hard and expending a lot more calories through the workout. The more intense the full body workout the bigger the expenditure and after burn. Now the after burn effect if were your body your body in a state after exercise were it can take a very long period of time sometimes 24-48 hours to recover or sometimes even longer ! now the harder you work the more you get out as your body will try to reset everything you have just changed for example your breathing rate will increase dramatically and also your heart rate which are the two more simple and obvious training adaptions that we can all experience and feel ourselves.

Here is a simple way to think of your workout.

Imagine you built a sandcastle you drop a pebble on the top and slightly dent the side, it’s easy to rebuild and doesn’t take much time and energy right?

Now this time instead of a pebble you get something slighter larger like a brick and hit your sandcastle and it has nearly completely destroyed it, it is now going to take more time and energy to rebuild that castle.

This is how we need to look at the body when we are working out for fat loss. Relate it to the sand castle if you leave the gym thinking I could have done another 60 minutes then you have probably already recovered if you leave the gym, if you finish your workout and need to cool down to bring your elevated heart rate down and grab your breathe you know you have just completed  a good workout !

So if you want to lose the body fat you have to train like you want to lose it.

Internet

Ok guys a few things I want to discuss with you, about the internet. The internet is full of great influential material and also some absolute rubbish to be honest with you. Being fitness professional I see some really awful posts online which some of my clients query with me by asking is that true, but most questions are valid which do deserve a good response. 

But you must remember there are a lot of people out there which say something crazy like I lost 2 stone eating 20 chocolate bars a day , believe me I have seen this post ! then they support it by using a crazy before and after photo, which then creates the instant truth effect were people just believe it (A picture tells a 1000 words) then people instantly start a debate around this and start questioning their own believes, and then start to make dramatic changes in their diet and minds and then it creates all sorts of mess. This then creates a domino effect of depression how did he do it and I can’t I want to do it like him or her etc.

You must remember guys everyone is different and everybody’s body shape is completely different and react in different ways, just because he or she done this doesn’t mean you will get the same results as them!

As a fitness professional I discuss this topic a lot with people and I always say the same line don’t believe everything you see on the internet, some stuff is legit and other stuff is completely made up and photo shopped and used to draw attention to someone or a certain site to create popularity, sometimes guys it is just clever marketing from companies to get you to but there product.

So remember guys unless the post is by a credited fitness professional don’t believe everything you read and see.

KB-Fitness

Training Methods

 This week another hot topic especially with you new gym goers, I have been asked what a super set, drop set is and a tri set. So I thought I would write up a little blog revolving around this to help you guys out!

Superset

Ok guys a super set are a great method of creating a good muscle pump (for you pump addicts) and a good time saving exercise method. It consists of two exercises, one executed after each other for the same muscle group or two different muscle groups here is a quick example to give you a better perspective.

Example: Barbell Bicep Curl 10 Reps + Dumbell Bicep Curls

That is just two exercises you can combine there are hundreds of exercises you can combine to create a super set there is no guide line only that it consists of two exercises.

Drop Set

A drop set is a great way of finishing of a muscle group and are best used at the end of the season as they can be very tiring.

So a drop set involves a basic set of reps anything ranging from 1-12 and on the final set you max out so if you hit 12 easily (which you shouldn’t at the end of your session providing you have trained hard enough!) you continue until you can execute anymore then you drop the weight and so on until you hit absolute rock bottom or fail. Drop sets are best executed with a partner especially on exercises which involve weighted plates e.g. bench press. So here’s a quick example:

Machine Chest Press

Starting weight 50kg

Drop to 50 Kg

Drop to 45 kg

Keep repeating until you hit fail

Tri Set

A tri set is another way to create and excellent muscle pump and an even better time consuming exercise method.

So a tri set is the next level up from a superset as it involves 3 exercises instead of 2, yes 3 is ready for some serious muscle pumps! Again they are very tiring so best suited at the end of a session. It is also important to take into consideration equipment as you will need to ensure you can get straight onto the piece of kit without and resting otherwise it will ruin the tri set. Here is a little example:

Lat pull down 10 reps

Bicep curl 10 reps

Shoulder Press 10 reps

Using these methods should be spread out across workouts using them once or twice or however many times you want to use them! This will link in to my previous blog about training stimulus throw one of these bad boys in anywhere to ensure you have hit your muscles from every angle possible to throw that you shock the body forcing that lean muscle to grow through.

Summer is coming!

Ok so summer is on the up rise and people are already starting to panic about their fitness and body shapes. A great example:

I started my goal to get a 6 pack at New Year 6 months ago and I haven’t yet got it, I am nearly there but not quite

So What!? Don’t beat yourself up about it at least you have started doing something about it and started to fulfil your goal. So what if you have gone over your set target date. It’s not an issue the main point is your 6 months closer than you were when you started and you should use that and be proud about how far you have come and progressed then see were you are at the end of another 6 months? Ok so it will be winter by then, but! If you have a 6 pack at winter then keep improving it, think of the even better improved 6 pack you will have next summer.

A great way of thinking right?

This relates to my previous  blog but the main point I am trying to get across to you guys is that it doesn’t matter how long it takes to get it as long as you stay on track and then fulfil it and be full of joy

KB Fitness 

Gym Maintenance

Hi guys today I have a hot topic regarding gym commitment One of the biggest issues people have with the gym, so I thought I would give you guys a bit of guidance on how to resolve these issues.

Most people when they start the gym will go 5 times a week for 4 weeks to try and hit their goals as soon as possible , wear themselves out and think I’m not getting anywhere and not give it any time and then shy off from the gym as they are not seeing any gains or benefits. This is very common with new gym goers.

My answer to this is why not create structure instead of 20 times a month why not take it down to 3 times a week which amounts to 12 times and month and then keep it up ! This is what I would call easy maintenance. It important to set small goals and attain them bit by bit instead of one big goal and shy away from it before even getting close!

For example:

I want to be 2kg heavier/Lighter by the end of the month. So every week you keep weighing yourself you see big change at the start them results start slowing down, so why not set yourself a smaller goals over a longer period of time to keep yourself happy. Take the 1 month out of the equation and create a more relaxed approach and go on a 3 month scale, this will relax the mind knowing that you have a lot more time and the deadline is far away so you have plenty of opportunity to do everything properly and not rush.

Never be shy in the gym, if you’re unsure about how to get your goals or you want a day to day plan, just pop in the gym and ask I will be more than happy to give you professional guidance.

One last thing!

Think were you want to be in 6 months! Do you want to be in the same body you are unhappy with or a completely new body you love living in! Your choice people!

KB-Fitness 

Dirty Bulking Vs Clean Bulking

Hi guys welcome back to my blog!

Today were going to have a chat about weight gaining, also known as bulking.

I have this conversation with a lot of people in the gym especially throughout the winter season.

The conversation usually starts with how's training going? Then followed by I'm bulking!

Ok? So your bulking how's your diet?

 Well I'm just eating everything from lean meats to high fat to high carb foods, like cakes pizzas chicken pasta covered in cheese just anything to put the weight on really.

Ok that's how it usually goes when people come across bulking... I would describe that as a dirty bulk! Now imagine this....

You are 70kg looking to get to 80kg but you are only interested in what the weight scales say!

Your body fat percentage is 10%

So you keep eating and eating all the wrong foods Finally you hit 80kg! 

The wait is over. You re-do your body fat and it has doubled!

So from 10% to 20% due to eating all the wrong foods!

O no! You've got to your weight but through mostly fat gains. Not good! Your lean body mass has gone up by 1KG (Not Good)

Now my question is to you guys why put yourself through that much fat gain when your goal is to gain lean mass!

 You should take into consideration your diet and take Lot more time                 "Clean Bulking" YES! It may take 6 months longer but you will have to work a hell of a lot less time when it comes to cutting! To get yourself in summer shape!  

It will be worth it. Dedication guys

So come and see me to discuss diet options, and track your body stats! Don't make the common mistake, after all you want muscle not fat!

KB Fitness

Staying Focused

Hi guys today i wanted to discuss a hot topic which is one of the main reasons why alot of people give up them gym, or simply lose interest and keep thier memembership and never go ! Focus!

Now people who first sign up to the gym will go in all guns blazing, with no professional guidance and keep telling themselves they can do this themselves , ok so the first 1-4weeks they start to see progress and are really enjoying the gym then weeks 4-6 they start to plateau out which basically means they are not seeing any results to keep them progressing to their goals.

Now my answer to many of you reading this thinking that is exactly what i did at the start of the year, after setting a new years resoultion to change my body, is just come and get professional help ! dont go in blind with a simple program you have found on the internet which sounds really exciting, come to see a fitness professional like myself and i will be more than happy to help you guys out, even if it is with a bit of simple guidance to get you guys in the right direction.

The advantage of personal training and having a fitness professional help you obtain your goals is very vital to beginners and adavanced gym goers, even if it is just to get you off in the right direction, it will make your goals so much more realistic and more easy to obtainas you have a professional to guide you and make things fun whilst beneficial to your fitness goals. Start your fitness goals the right way with KB-Fitness.

Remember guys nothing happens over night!