a quick one on training……..

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In order to achieve your health and fitness goals, you simply MUST train!

When it comes to training, rarely does one size fit all, and if you were to ask 10 people (who have got results) what they do, you may get 10 different answers…

How I train is specific to ME, how YOU train needs to be specific to YOU.

Training age/experience, injuries & limitations, personal likes & dislikes, frequency & time are just some of the factors that need to be considered when looking at what is the best approach for you to take.

There is no such thing as the ‘best exercise’, only the best exercise for you.

However, I do believe there are two factors that apply to ALL forms of training:

1) You must train with relative intensity.

Training ‘hard’ is all relative, but remember that training needs to place a stress on your body for it to change. Training NEEDS to be intense, otherwise we would all get in shape from simply going shopping or cutting the grass.

How do you know if you are training hard?

Ask yourself this:

When did you last truly step out of your comfort zone in the gym?

Or imagine this:

On a scale of 1 to 10, 1= laid on the sofa doing nothing, and 10=being sick out of your eyeballs (not literally ha) where would you currently place your sessions?

2) You must train progressively.

Put in very simple terms, you need to beat or improve what you do every time you train.

No matter what style of training you adopt, you need to log your workouts and come into the gym with a clear plan of action.

You need to log all reps and all weight lifted and create targets.

Your body will adapt very quickly to the stress of exercise, therefore progression is an essential factor in helping to ensure that your training continues to provide the correct stimulus for change.

Chances are you do this in all other areas of your life: for example, your relationships and work life both progress, this what keeps things moving forwards, this is how we grow and develop.

Please note that both of the factors above have nothing to do with age or the ‘amount’ an individual may currently be lifting.

e.g. – Lets say I’m lifting 100 kg on an exercise, but I’ve been doing so for the last 2 months, I haven’t increased in either weight or reps performed….

…..and Mrs Smith was lifting 3kg 2 months ago and is now lifting 6kg, then Mrs. Smith has progressed more than I have.

Where you start is irrelevant, intensity and progression is relative to you and your goals….

That’s all for today, until the next time, keep moving forward

Tristan ‘log book’ Buttle.

P.S – Adding weight to an exercise or increasing reps should NEVER be done at the expense of poor form!

P.P.S – If your performance isn’t progressing then you need to ask yourself why?

P.P.P.S – Give me a shout if I can help you out with any of the above.

What can you do today?

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What can you do today?

I am going to get straight to the point today, because I want to keep this quick and I know you are busy…..

I want you to ask yourself what you can do today to bring yourself just one small step closer to your goals.

Not tomorrow…

Not Monday….

Not next month…

Today.

One small action.

It could be:

>One less biscuit with your tea?

>Skipping the late night ‘no one is looking’ fridge raid?

>One less sugar in your coffee?

>Getting to bed 30 mins earlier than usual?

>Planning your meals for tomorrow?

>Planning your training schedule for the next 3 days?

>Setting your alarm to get up 20 mins earlier, so you CAN allow for a sensible breakfast.

>Scheduling some quality time with your friends/family.

Anything that will help you help yourself…..

What’s the smallest change that would have the biggest impact for you?

That’s all for today, speak soon.

Until the next time,

Tristan ‘changes’ Buttle.

P.S- remember that even the largest of walls are built one brick at a time…………
Copyright © 2014 Tristan Buttle Personal Trainer. All rights reserved.

 

The 4 essentials to fat loss: Number 1………

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We live in a world of information overload, & the birth of social media has provided many individuals and self-proclaimed ‘experts’ or ‘gurus’ with a voice…

Often, these voices tell you that they have THE answer, and that they have THE secret, and that ultimately, their way is THE way.

When it comes to fat loss & getting in shape, there are many ways to train and many ways to set up a nutritional plan….

…..however what works for someone else is not guaranteed to work for you.

The work that is required to achieve any goal is always obviously dependent on the specifics of the goal in question, that been said, I believe there are 4 basic areas that apply to ANY fat loss related goal…..

Today, we are just going to look at number 1, I’ll be in touch over the next few days with the rest…

1) Eating and understanding calories:

Nutrition is a MASSIVE topic and probably THE most confusing area of fat loss.

>However, in simple terms, fat loss ultimately comes to down to creating a calorie deficit.

This is ESSENTIAL, please don’t let anybody tell you calories don’t count. Too much of ANY food can result in weight gain.

A deficit can be achieved in a variety of methods and no one approach suits everyone.

What I will say is that when it comes to a creating a calorie deficit consider the following:

>What is the highest (not lowest) number of calories you can consume to achieve your goals? This will prevent you from starving yourself, setting unsustainable targets and stop you from burning out and giving up on your goals… remember that by definition, calories are a unit of ENERGY.

>The biggest influencing factor on fat loss is the TOTAL amount of calories you consume on a continual basis, not the time of day that you consume your calories.

Eg: let’s say you need to eat 2500kcal, but you have a busy day and it gets to 9pm but you still have 500kcal left to consume, then eat!!

It is the total figure that you hit by the end of the day that counts.

Start with the basics first, if you reading this and you are struggling with losing body fat, I suggest you start by logging your daily food intake.

You can easily do this by downloading the myfitnesspal app on your phone.

Its free, its simple and very user friendly.

Don’t worry about the targets the app sets you with, just use it as a log, this will help you to assess exactly where you are at with your intake.

It will also educate you on the true calorie content of certain food choices!

I’m not saying that you need to log everything, every day for the rest of your life, but if what you are doing isn’t working, then perhaps it’s time to try something new?

That’s all for today, if you get stuck with anything, then give me shout,

Tristan ‘calories DO count’ Buttle

Ps – part 2 with you tomorrow, if you are lucky!

Lessons from David Brent……..

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Lessons from David Brent…………

I had a man date last night with one of my best mates and we went to see the new Ricky Gervais movie ‘David Brent: Life on the road’.

I was always a huge fan of ‘The Office’ and it was great to see Brent up on the big screen.

I won’t drop any spoilers, but the plot is fairly simple:

David Brent has always had a dream of being a successful & famous rockstar, he was in a band ‘Forgone conclusion’ during his younger years and this movie follows his final attempt at resurrecting his rock star career……

So Brent plans & embarks on a tour (well playing at 8 local pubs) & we learn he has had to hire session musicians as the original band have all grown up and moved on……

He funds the ‘tour’ by cashing in his pensions and using his credit card aka ‘his flexible friend’ as he calls it…

The tour runs at a continual loss and Brent’s spending continues to escalate……..

He pays for a HUGE tour bus, along with hotels for not only himself but the rest of the band, and due to poor attendance at his gigs, he even lets people in for free.

He then turns to hiring a PR agent, pays for photography sessions, and the spending goes on and on….

He is passionate about his goal, but he is oblivious as to why some things are clearly not working.

His answer when something isn’t working is to simply throw more money at it…
I see people fall into this trap with their own health and fitness goals:

>Investing in the latest gadget or ‘revolutionary’ technology…

>Buying THE most expensive gym gear or trainers (and not using them)…

>Investing in home gym equipment (and hanging clothes on it in the garage).

>Buying into the latest (often really expensive) fat loss miracle potion/pill/powder.

>Following the latest ‘diet’ fad or plan and buying all the (often really expensive) required products to supplement it.

>Continually swapping gyms and not creating any habits.

>Hiring a trainer but not doing any of the basics outside of the training.

If what you are doing isn’t working, I encourage you to simply ask yourself why?
What is the TRUE reason as to why to your progress has stalled?

All it takes is for you to be honest, open and reflective enough with yourself for you to realise where you are truly going wrong.

There is no match for consistent and progressive training coupled with a realistic approach to your nutritional habits.

Look at nailing the basics first before investing of your hard earned cash into something that you may not get the true benefit of.

That’s all for today, until the next time

Tristan ‘I’m a friend first and a boss second, and probably an entertainer third’ Buttle.

p.s – https://youtu.be/jQD3EjukimI