Check out the new ‘Early bird’ and the ‘Weekend Workout’ Boot Camps!

A.M Fitness Boot Camp is an outdoor group training program that offers outstanding fitness instructions with a large helping of motivation to keep you on track every step of the way!

Each session is filled with fun and energizing activities specifically put together to help you successfully achieve your fitness goals.

Choose from either the ‘Early Bird’ Boot Camp or the ‘Weekend Workout’ Boot Camp and secure your place for only £10.

NEW DATES! 

‘Early Bird’ begins Monday 12^th April @ 6.30am

‘Weekend Workout’ begins Saturday 17^th April @ 8.00am

‘Early Bird’ Boot camps are offered every Monday, Wednesday and Friday, three days a week for a block of 4 weeks, rain or shine! Each camp lasts 45 – 60 minutes and starts at 6.30am

‘Weekend Workout’ Boot camps are offered every Saturday and Sunday, two days a week for a block of 4 weeks, rain or shine! Each camp lasts 45 – 60 minutes and starts at 8.00am

Click Here for more info and prices!

TurbulenceTraining

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are “compensating” for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Eating meals on the go may be unwise for those wanting to lose weight. New research reveals that scarfing down a lot of food, quickly, curbs the release of certain gut hormones that make you feel full.   The result: Your body doesn’t get the memo that it’s time to stop dining and that may lead to overeating.   That doesn’t bode well for our fast-paced lifestyles.

One caveat is the study was small, involving just 17 adult males. Firming up such results, past research has also shown that slow-eating can be a key to healthy portions. One such study, reported by WebMD, revealed it takes at least 12 minutes for satiety signals to reach the brain in thin individuals and at least 20 minutes for an obese person. The upshot is that you need to eat slowly so the “I’m full” messages have time to reach the brain.

“Our findings give some insight into an aspect of modern-day food overconsumption, namely the fact that many people, pressed by demanding working and living conditions, eat faster and in greater amounts than in the past,” said lead researcher of the new study Dr. Alexander Kokkinos of Laiko General Hospital in Athens, Greece. “The warning we were given as children that ‘wolfing down your food will make you fat,’ may in fact have a physiological explanation.”

In the study, participants all ate about a cup (300 ml) of ice cream during two different sessions in which the eaters took 5 minutes and 30 minutes to complete. Researchers took blood samples from eaters at the onset of the snack and at 30-minute intervals for the next 3.5 hours.  The slow eaters had higher concentrations of two gut hormones, peptide YY and a glucagon-like peptide that are released by the stomach after a meal and act on the brain to signal satiety.  Such slow eaters also had higher ratings of fullness compared with the quick eaters.

The research was detailed in the January 2010 issue of the Journal of Clinical Endocrinology & Metabolism.

Fat Loss Pills gets a long way since the amphetamines in the 50s.

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Watch out, there is going to be a lot more infos soon.

Another good week on the exercise front – did all of my scheduled workouts, although I had to shift the ones at the end of the week back a day after I sliced the end off one of my fingers during a healthy cooking demonstration! Fear not – it seems to be growing back nicely; the human body really is a remarkable thing! Total of 3 hours 55 minutes exercise for the week, hitting my exercise goal for the week.

Food was less good, at least from a 40/30/30 perspective. I ate mostly clean but only hit my calorie targets twice (usually under, rather than over – average 1792 calories) and my macros not at all! Too many carbs, as usual (51%). Fat about right (28%), not enough protein (19%). A couple of glasses of wine with a friend on Saturday night translated into 2% alcohol calories – I hate that. It always makes me sound like a lush! So not even close on last week’s nutrition goal.

I also didn’t achieve my lifestyle goal – to finish my PN competition writing assignments, although I have made some progress on these. The deadline is this coming Friday, so will definitely have to get them finished this week. So, my specific goals for this week will be exactly the same as last week’s. Hopefully, I can do better than one out of three this week.

My workout schedule for the coming week looks like this:

Women's Home Workout Bible

See my detailed review on AMAZON. I’ll only say that this book far exceeded my expectations.  :-)

These circuits were done in a 12′ x 8′ workout room. Definitely making use of a small space. So this would be really easy to do these in your home with some free weights.

Warm- up/ stretch.

1. T’s, Y’s & I’s (upper back and shoulders) in lunge position. 5 of each, change legs, 5 of each. (Use very light weight.)
2. Walking planks (plank, mod. plank, plank, mod plank.) 10 each position.
3. Superman for 40 seconds
4. Scissor for 30 seconds
5. Legs up, reach up (keep shoulders off ground) and reach to touch opposite toe, 10 each side
Repeat 3 times.

1. Sum squat-jumps x 10 (no weight)
2. Bulgarian squat x 8 each side (either hold weights by side, or on shoulder)
3. Lateral dumbbell raise for 30 seconds
4. Pushups x 15
Repeat 3 times.

1. Jumping lunges x 20
2. Tricep dips w/ straight legs x 15
3. Bi-cep curl drop set (4 curls w/ the heaviest dumbbell you can curl with proper form. Go from fully extended to halfway point, 4 curls from halfway to full curl, 4 curls from bottom to top. Decrease weight & repeat. Decrease weight & repeat.)
4. Lateral hip raises x 10 each side OR hold each side 30 seconds.
Repeat 3 times.

Stretch. Chug water. Eat protein.

Kyra Williams
The Get In Shape Girl

Thirty-two days until my 44th birthday. I’m not happy with the shape I’m in. I haven’t been able to get into my workout groove so far this year. I’m starting again today with the Intu-Flow Recovery workout included in the Bodyweight Blueprint for Fat Loss from the guys at Bodyweight Exercise Revolution. This workout is 20 minutes long and focues on joint mobility. At the end my whole body was warm and sweating as if I had done tai -chi. That’s a good thing!

The first complete cycle of workouts is 28 days long. So, I should finish up just before my birthday.

Didn’t take measurements, but did weigh. I’m at 248. That’s 7 pounds less than I weighed on Dec 14th, 2009 and 17 pounds less than my heaviest weight ever. The only thing I’ve done consistently is eat like a caveman for breakfast, and some lunches and dinners. I’ve also abstained from alcohol all but two days over the last 7 weeks.