Why your lower back hurts…

 

One of the reasons why your lower back hurts…

The glutes, we all have them, some people have great ones, others not so much. But did you know that if yours are weak or inactive this could be the reason why you have lower back pain.

The glutes are responsible for stabilising the pelvis with pretty much every movement you do. Walking, going up stairs, picking things up and standing to name a few.

However, if the glutes are weak or inactive then they can’t hold your pelvis in the right position which can lead to increased stress and load on the lower back as it becomes over worked. Why?

Sitting is the new smoking

Well to be quite frank we sit on our arse way too much. Either behind a desk at work, driving, or when we get home for the evening. When we sit we put the hips into a forward tilted position, which causes the hip flexors to shorten and thus tighten over time, essentially switching off. At the same time this will cause the glutes to lengthen which cause the fibres to weaken and deactivate / switch off, this is known as reciprocal inhibition.

Think of it like this

When the bicep is flexed the tricep is unflexed and vice versa, over time being in one position over another for long periods of time will cause the opposite muscle to become weak.

With regards to the glutes this can have a significant effect on your posture. Without being able to stabilise the pelvis coupled with rounded shoulders, you will constantly be in an anterior pull when performing daily tasks. Because of this the lower back has to jack up in order to keep our centre of mass balanced and you on your feet.

As of yet our bodies haven’t evolved enough to adapt to our current lazy lifestyles, so in order to stay mobile, function efficiently and avoid pain and injury, we need to exercise to get these muscles working again.

How to fix your back issues

The human body is highly adaptable and by using the right activation drills and workout exercises, overtime you can fix these issues. Trust me I did it.

The video below is just a basic 3 minute activation drill you can do before training your lower body. It involves using 2 resistance bands as shown with one placed around the lower thigh and one around the ankle.

Process:

  • You are to separate your legs to create tension in the bands.
  • From here perform 5-10 glute bridges driving your pelvis up to the ceiling contracting the glutes hard at the top without allowing the pelvis to go into extension.
  • After this you should now perform a clam, again 5-10 reps per side separating the knees, keeping the ankles together, feeling the tension in the outer glute. (External rotation of the hip)
  • Next, do a reverse clam, keeping the knees together and separating the ankles, for most of you this will feel weird.
  • Once you have completed this circuit both sides jump up into an athletic position and set your pelvis in neutral. Again separating the the legs to create tension, (don’t allow the knees to collapse in) perform 5 very small lateral steps, repeat the other way and then work forwards for 5 steps and finally backwards.

By this point you should begin to feel the glutes burning.  Typically I would perform this after a mobility warm up and then repeat it either in between lower body exercises or again at the half way stage during your sessions.

Remember though this isn’t an actual exercise, it’s an activation drill only. You must add overload in order to really strengthen the glutes and by this I mean lift some fucking weight.

Let me know how you go if you use this circuit 👍 Enjoy!

 

Olly

Transform your body, transform your mind.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Why strength training is the best exercise for the over 40’s

 

The Importance of Strength Training in Later Years (40+)

It’s not easy accepting the fact that you’re getting older, however, if you were under the impression that you are past your prime, you would be sorely mistaken. In fact, you have the potential to transform your life for the better and achieve new goals regarding strength, and fitness in general.

You only need the right set of tools for the job and the willingness to persevere under the changing circumstances, all the while optimising your training routine to maximise results according to your age and aspirations. The possibilities for growth are endless, so here is why strength training after 40 is important for men and women alike.

Build and retain muscle mass

The more you age, the more lean muscle mass becomes important for your overall health, vibrancy, and well-being. Not only does strength training promote muscle growth, but anaerobic training has been proven to effectively burn calories, sometimes even more than regular, steady-state cardio.

Because muscle mass is not energy-efficient, meaning your body needs to consume more calories to maintain it, you will be burning through calories at an increased rate. This leads to a lean, more toned physique in the long run. What’s more, increasing muscle mass is advisable for men and women alike, as it will make the existing fat spread more evenly across your frame, leading to an aesthetically pleasing result.

Balanced hormone production

To all the men out there, strength training can literally save your long-term health and spike testosterone production. After you hit that 30-year mark, your natural testosterone levels start to slowly dip, leading over the years to numerous health complications, and simply making you feel and act older than you should.

The degenerative condition leading to a loss of skeletal and muscle mass quality is called sarcopenia, and while it is only natural to be affected by it as you age, it doesn’t mean that you can’t fight its effects for a healthier, stronger lifestyle. Unfortunately, sarcopenia affects men and women alike, with regular strength training being one of the only effective long-term solutions for staying strong, healthy, and vibrant in your later years.

Weight training supports healthy hormone production in men and women alike, helping you retain your youthful glow, build lean muscle mass, and sculpt an enviable physique.

Minimise injury risks and become sturdier

As the years go by, the risks of injuring yourself rise exponentially. While many adults over 40 will opt for a more “gracious” sport such as yoga or Pilates, it is strength training that will actually help you build a strong, sturdy frame that will safeguard you from accidents and injury.

Strength training targets your muscle and connective tissue, and more importantly, your central nervous system, builds bone density and dexterity, and makes you more resilient overall. A sound training program based on strength gain will help you strengthen your lower back and your core, improving your posture. Moreover, you will be strengthening the rotator cuffs in your shoulders, and by performing squats and deadlifts regularly, you will strengthen your hips and your glutes as well, which are some of the weakest areas in older adults.

Remain mobile and flexible

Contrary to popular belief, strength training will not ruin your mobility and flexibility. In fact, by exercising a proper range of motions under load continuously, you will be able to improve your mobility and safeguard your joint health. This means that your knees, hips, wrists, elbows, and shoulders will be able to move properly without any pain.

Couple your strength routine with short pre and post-workout mobility and flexibility routines and you will have no problem keeping muscle soreness at bay and recovering just in time for the next training session. As the years advance, maintaining adequate mobility and joint health will be increasingly important, and strength training will help you achieve just that.

Strength is never a weakness

Finally, while other sports might emphasise one body part over the other, increase the overall risk of injury, or simply be less effective in building a sculpted physique and a healthy lifestyle, strength training is the one sport that will ensure your body stays young, healthy, and vibrant.

Implementing strength training into your weekly regime with a clear goal in mind and the help of a trustworthy personal trainer will allow you to enjoy life to the fullest and take what you have learned and gained in the gym into the real world. Weight training translates into real-life scenarios, and no matter if you’re running with your dog or playing rugby with your son, you are bound to give a hell of a fight worthy of a twenty-year-old.

Strength is never a weakness. Fortunately, there are plenty of ways to build functional strength, and while you should always exercise caution and safety during training, you can rest assured that the rewards will be great. With these essential benefits in mind, you will have no problem building an enviable, powerful physique regardless of your age.

Transform your body, transform your mind.

Olly

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Does stress hamper fat loss?

Stress: a slight dose of it helps you kick ass by boosting energy, alertness, and productivity. But suffering high stress daily? That can seriously mess with your mind and body.

Not only does it increase your risk of contracting many diseases, but it also drains your energy, your desire to work out and eat healthily, and your libido. Besides, chronic stress is often claimed to hamper fat loss. But is that true?

In this article, you’ll discover the evidence-based truth about how stress affects fat loss. You’ll also learn three powerful tips that help you shed excess pounds. Let’s dive in!

Does Stress Hamper Fat Loss?

It’s often claimed that stress causes fat gain, in particular around the midsection. This belief evolved in 1999 when researchers found that men with higher stress levels tend to carry more belly fat [1]. As a result, the media and fitness “experts” started to spread the “scientific proof” that stress causes fat gain.

The problem? The study looked at whether there was a correlation between stress and body fat – which was the case. However, just because two variables are correlated does not mean that one causes the other. In fact, stress actually increases fat burning. Here’s why:

Stress Actually Boosts Fat Burning

The reason is that stress has a catabolic effect on your body. This means it aids in breaking down molecules for fuel, such as body fat.

For example, in one study hydrocortisone – a pharmaceutical form of the stress hormone cortisol – was infused into a group of healthy young males [2]. As a result, the men burned more fat for fuel.

But Here’s the Problem!

Even though stress aids fat burning, there are three ways in which chronic stress indirectly wreaks havoc on your figure and fat loss efforts. This may sound contradictory, so let me explain.

First off, stress raises appetite. This is particularly the case for sweet foods such as chocolate and desserts. I think we can all relate to this: if you’re stressed, it’s tempting to reach for junk food to feel better.

The problem? This increased food intake will undo the smidge of extra fat the stress hormone has you burn. Hence, stress may cause you to overeat hundreds if not thousands of extra calories, which can erase your fat loss efforts of the previous days if not weeks.

Second, chronic stress causes muscle loss. Why’s that? Because stress acts catabolically: it not only aids in breaking down fat, but also muscle mass. This is something that must be avoided when you want to shape an eye-catching figure.

Third, chronic stress causes water retention. As a result, the number on your scale might rise, giving the false impression you’ve gained fat, even though it’s just water. Such water retention also “softens” your appearance, making you look fatter than you really are.

Here’s What to Do

Keeping stress in check is essential to shaping an eye-catching body. So, whether you have 99 problems or just a handful of them, here are three tips to prevent stress from wreaking havoc on your figure.

#1:

First off, avoid stress-related eating such as reaching for a chocolate bar when you feel frazzled. Often, such behaviour is tied to a specific event. An example is reaching for a chocolate bar when you’re overloaded with work.

The best way to prevent such stress-related eating is by eliminating the trigger. So, let’s say you tend to reach for chocolate when you’re overloaded with work, improving your planning skills or outsourcing tedious tasks will decrease the likelihood that you will feel strained.

If you can’t drop the trigger, find an alternative way to cope with it. For example, instead of reaching for chocolate when you feel weighed down, focus for a minute on your breath. You’ll find that stress goes down and that it will be easier to deal with the situation.

Another powerful technique is the five-minute rule. Before you give in to the urge, wait for five minutes. During this time, reflect on how you feel, revisit your fitness goals, and evaluate whether short-term gratification is worth imperilling your long-term desires. Most likely, the cravings will wane in strength or even go away entirely.

#2:

Second, get enough sleep, as sleep deprivation increases stress levels in your body. While the optimal amount varies among individuals, aim for at least seven hours each night. It’s best to get those hours at the same interval daily, as irregular sleeping patterns elevate cortisol.

Getting enough sleep also boosts willpower, making it easier to resist the temptation of indulging in “comfort foods” such as chocolate or doughnuts during times of stress.

#3:

Third, take time to relax. Whether in the form of meditation, deep breathing exercises, yoga, walking, listening to music, or something else – plan at least one moment in your day during which you can unwind.

Use these tips to keep your stress levels low and improve your success of shedding those bothersome excess pounds of fat.

 

Transform your body, transform your mind.

Olly

 

 

References

 

  1. Epel, E. E., Moyer, A. E., Martin, C. D., Macary, S., Cummings, N., Rodin, J., & Rebuffe-Scrive, M. (1999). Stress-induced cortisol, mood, and fat distribution in men. Obesity Research, 7(1), 9-15.
  2. Djurhuus, C. B., Gravholt, C. H., Nielsen, S., Mengel, A., Christiansen, J. S., Schmitz, O. E., & Moller, N. (2002). Effects of cortisol on lipolysis and regional interstitial glycerol levels in humans. American Journal of Physiology-Endocrinology and Metabolism, 283(1), 172-7.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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reveal your abs

How to lose belly fat to reveal abs?

 

Want to lose belly fat fast to start seeing those abs?

  • Are you confused as how to lose that stubborn fat around your waist?
  • Frustrated at the lack of progress given the effort you put in?
  • Have you read conflicting information about the best training plans and diet to lose belly fat: HIIT? Increased cardio? Low carb? Low calorie? 

It’s a confusing web of information out there, I totally understand how frustrating it must be to not have clear and accurate information for an issue such as losing belly fat, so hopefully this blog I’ve written will clarify things for you.

Targeted Fat Loss: Myth or Reality?

Can you burn fat from your belly alone?

In short…no!

There is no scientifically proven way to burn fat in particular areas of the body, no amount of sit-ups or abdominal workouts will help lose the fat in this area alone to reveal your abs underneath.

When fat cells are broken down to be used for energy they will be taken from anywhere in the body during exercise. There is no biological way to ensure that only fat cells from the belly area are utilised.

In recent years a study was conducted to investigate the effect of abdominal exercises on abdominal fat, the study took 24 participants who each partook in regular abdominal exercises whilst maintaining a healthy balanced diet. After 6 weeks there was no significant effect of abdominal exercises reducing fat in the belly area, or overall body fat percentage.

The products you see on shopping channels which claim to target these areas to deliver you great looking abs fast, i’m afraid to say are a complete waste of your time and money.

So how do you reveal those abs?

Firstly it’s important to have a basic understanding of how your body burns fat.

In it’s simplest form; fat loss is determined by the amount of calories you consume vs the amount of calories you burn. If you consume less calories than you burn it will result in fat loss.

What about low carb diets for fat loss?

We all know that food is fuel for our body. And like cars using either petrol or diesel, our body can utilise different fuels being either carbs or fat. It’s true if you consume a low carb diet your body will turn to fat as it’s energy source. However! This isn’t a good long term sustainable system for fat loss and can have detrimental effects on your health as the body ‘needs’ both carbs and fat in the body for optimal health.

A good fat loss program will ensure you are consuming the correct amounts of carbs, fats and proteins keeping the body in a metabolically flexible state meaning the body will have the ability to switch from one fuel source to the next; from fats to carbs and carbs to fat. When executed correctly, you’ll have the ability to lose fat on either a high carb or low carb diet depending on how many calories you consume.

So now we know how fat is burned, how do we lose it from the belly area?

The only way you will be able to lose belly fat is to participate in a quality full body training and nutrition program, designed specifically to burn fat in a sustainable way, which will see you lose fat from ‘all’ areas of your body including the belly area.

By doing a plan such as the ART 12 week body transformation program we’ll take you through a series of nutritional phases designed to keep the body in a metabolically flexible state, coupled with a predominately strength training regime with limited cardio, you’ll be burning fat while building lean muscle mass, which over time will lead to a visible reduction of fat in the belly area revealing your already existing ab muscles underneath.

For more information about the ART 12 week body transformation program and how it can help to get you the results you desire visit www.action-reaction-training.com

Olly

If you’ve still got some unanswered questions or fears about signing up to the ART 12 week body transformation programme then visit our FAQ page were we’ve hopefully covered and addressed all your concerns.

Alternatively drop me an email at olly@action-reaction-training.com.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Olly Foster online personal trainer

How to choose the right fitness program for you?

You get what you pay for…

In this day and age this old saying still holds value and as the fitness industry continues to boom I’m here to warn you that this saying is more important than ever.

With the recent Black Friday and Christmas discount deals I’m amazed how some trainers are able to discount their services by 30% and more. Granted we at ART ran a discount of 15%, which on reflection was perhaps too great as our current cost is on point for the service we provide.

Now don’t get me wrong, my goal and passion is to help people achieve the body they desire, however it’s vital that I’m able to place value my time and experience and cover our overheads such as the systems we use and the great staff we have to make sure the business runs smooth, efficient and effectively as possible for a positive client experience.

“We are by no means the cheapest online product on the market but I know we are worth every penny.” 

When trainers are able to sell online plans at such ridiculously low prices do you really think the program is right for you?

Do you also think that you will be dealing directly with the face who fronts the plan?

I’m sorry to say that in almost all cases it won’t be the right plan for you and and you won’t be dealing with the face who fronts the plan.

Personalisation is key

When it comes to fitness and especially nutrition, in order for it to be successful and maintainable, the plan has to be bespoke to a certain degree. It’s important that the trainer for example sees your current stats and knows your activity level, knows of any medical issues or health concerns before they are able to set you a starting calorific intake. This intake would also need to be continually adjusted in order to get the best out of you.

Training plans themselves can be a little more generic but must have scope for alternations based on the client. The client may not have all the equipment in their gym that is required, they may have an injury or they simply may not feel comfortable doing a particular exercise. Therefore you should be able to email or contact the trainer to address these concerns and have suitable changes made.

It’s unlikely that a program selling for £100 or less can factor in all these requirements. The amount of time and dedication needed to communicate with clients would mean they would be working for less than the minimum wage so something is clearly a miss.

Quality time online with your trainer is needed

Now I’m not trying to badmouth any fellow competitors here directly, I’m just bemused how they can offer such services without it being a generic cookie cutter plan. I’ve been in this industry a long time, more than most, and I know the level of time needed with each client directly to get the best out of them in the healthiest manner possible with the confidence that I’m educating them at the same time.

This is why here at ART we keep things on a relatively small scale in order to make sure every client gets or has the access to the same level of service throughout. We were recently very open and honest as to why we needed to put our prices back up, which is all related to providing the best online 1-1 personal training service in the UK.

Beware of scammers

So please take all this into consideration when looking to sign up to an online program. There are some fantastic, valuable services out there, which can genuinely help you as an individual, however there are also more and more scam artists who are too keen to take your money and provide you with some crap that might work with 1 in 20 people. I’m not keen on those odds so I know what I would be doing.

Do your research; ask some questions and then make an informed decision based on the response you receive.

 

“Price is what you pay, value is what you get”

 

Olly

 

 

If you’ve still got some unanswered questions or fears about signing up to the ART 12 week body transformation programme then visit our FAQ page were we’ve hopefully covered and addressed all your concerns.

Alternatively drop me an email at olly@action-reaction-training.com.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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fears and concerns of Olly Fosters body transformation programme

x5 fears of doing a body transformation programme

 

The 5 most common problems or fears you may have when taking on a body transformation programme and my solutions to them.

If you come across an online fitness programme, which states that it will get you in the best shape of your life in a few simple steps, with minimal effort, then you can guarantee it’s too good to be true.

Let’s not hide behind the curtain. There’s no doubt about it, embarking on a ‘quality’ body transformation programme is a challenge. And as we all know it wouldn’t be called a challenge if it were an easy ride. But you shouldn’t let that stop you signing up, because if you acknowledge and accept that at times the challenge may be tough but you’re able to dig deep and stick with it to the end then the rewards can be life changing.

So let’s address these potential problems or fears now along with my solutions to them, so hopefully you’ll realise that although working through a programme such as the ART 12 week body transformation programme won’t be a piece of cake, it will most definitely be a challenge worth taking on.

PROBLEMS, FEARS, SOLUTIONS 

 

1) I’m impatient with slow physical results.

If this is you then you aren’t alone. On the ART programme we review clients progress each fortnight and often clients become disheartened when after just 2 short weeks they don’t see the results they were expecting in regards to fat loss or muscle gains.

Wouldn’t it be great if it only took 14 days to get the physique we desired! Unfortunately the body simply doesn’t respond that quickly. If you’ve neglected your body for months or even years it’s unrealistic to see a dramatic shift in just 2 weeks.

You have to be patient with any healthy fat loss / muscle building programme. On the ART programme you need to take your body measurements and photos every fortnight so you ‘will’ be able to see the physical changes that your body is making, which is a fantastic motivator.

“Be patient with your impatience”

 

2) I won’t be able to resist temptations.

Temptations are all around us, whether we give in to them or not is ultimately up to the individuals commitment. At some point you will undoubtedly be confronted with the urge to regress back into old ways, be it always having biscuits with your tea, snacking on cakes or crisps on the go or spending your evenings with a bottle of beer or glass of wine in front of the TV.

Resisting temptation is never easy but with the ART programme to help you through those testing times I encourage a little bit of flexibility with regards to food choices to try and curb the desire to go crazy. Allowing a little bit of this and a little bit of that in the diet kills cravings and allows for a more maintainable and sustainable approach.

So don’t worry, it doesn’t always have to be all or nothing. Gone are the days of eating nothing but dry chicken and broccoli, which wasn’t sustainable or fun. Trust me, I’ve been there.

Be flexible (within reason) and keep it real.

 

3) I won’t be able to give 100% so it’s not worth doing.

Wrong! I’ve spoken a lot about consistency with regards to a body transformation and yes, ultimately the more consistent you are the more successful you will be. But to expect 100% consistency for the full 12 weeks is extremely unrealistic.

Social events and business trips etc are undoubtedly going to crop up at some point during a 12-week period. The key here is acceptance. Acknowledge and accept that at times you won’t be able to make it to the gym or control your diet as desired. If you come to terms with this then you are going to deal with the situation a whole lot better. You can still achieve life-changing results with less than 100% commitment.

It’s vital that you “strive for progress not perfection.”

 

4) My body has plateaued so I’m giving up.

At some point your body changes ‘will’ plateau, this is just the way it is.

I’m afraid progress isn’t always linear as you fight against your body to change. If for example you are doing my ART 12 week programme and you’ve followed it to the letter, then you can rest in the knowledge that you’ve done nothing wrong. Don’t beat yourself up or make any crazy drastic changes, as it’s all part of the process of making a healthy and sustainable change.

If you welcome this eventuality then your chances of success are greatly improved and overtime you will break this plateau.

 

5) It’s all too complicated.

Due to the information overload society we live in today, most people become overwhelmed and overlook the basics of how to achieve fat loss, the formula of which is actually quite simple; if you burn more calories than you consume on a regular basis you will undoubtedly lose body fat. It’s the simple law of thermodynamics.

Over complicating a fat loss process is always going to be counter productive. On the ART programme we keep it simple and take things back to basics.

Building lean muscle mass can be a little more complex based on the individual, but with my knowledge I’ll be able to help you navigate through the process.

 

Transform your body, transform your mind.

Olly

If you’ve still got some unanswered questions or fears about signing up to the ART 12 week body transformation programme then visit our FAQ page were we’ve hopefully covered and addressed all your concerns.

Alternatively drop me an email at olly@action-reaction-training.com.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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4 steps to a healthier life

x4 Basic steps for a healthier life

Don’t suffer for your health.

Many new clients have come to me over the years under the assumption that in order to drop body fat and change their body shape under a new training a nutritional plan they need to suffer to achieve their goals.

Granted scarifies do have to be made in order to break a few bad habits, but if you’re suffering physically and more importantly suffering mentally then I’m here to tell you that the plan you’re on won’t work long term.

Anything that makes you feel this way is not good for your health overall. It can potentially lead to nutritional deficiencies, muscle loss, a slower metabolism, poor sleep and a drop in daily work efficiency and output causing even more stress in your life.

Generally speaking such methods that require prolonged suffering are not sustainable. Usually any results you gain from such a programme will be lost once you can no longer cope and you end up crashing.

You need to start thinking long term and stop craving a quick fix, the body simply does not enjoy or operate this way. You have to find a balance between an effective nutrition/training plan and fall in love with it, making sure that you are enjoying the process. This is a much more maintainable approach that your body and mind will thank you for.

So when looking to implement a new nutrition and workout plan, here are few basic tips for you to consider

1) Reduce your consumption of heavily processed foods. 

Heavily processed foods wreak havoc on the body and the digestive system. They are generally high in trans fats (man made fats), which the body cannot utilise effectively in any way. They may be cheap but there is a reason for that!

Upgrade your ingredients, think quality when it comes to food choices.

Unfortunately better food does cost more but I can ensure you it is worth it. To save money on such items you can always buy in bulk and store some away in the freezer. Your body can assimilate these foods much easier and allow them to be utilised by the body in the way they were intended. Always try to use single based ingredients as much as possible as that way you will always know what you have added to it as opposed to guessing or being misled by food manufacturing companies.

2) Find a quality training plan, stick to it and enjoy it. 

There is no such thing as the holy grail of training plans, try to keep things simple.

Try to find a plan that compliments the number of times you are realistically able to train in the gym on a weekly basis. I recommended you train the full body at least twice a week using a mixture of resistance machine and free weights in order to get the most of your body. Vary the training variables such as, sets, reps, rest periods and tempo. There is also no need for you to be in the gym any longer than an hour, do your mobility warm up, get stuck in and get the hell out of there. Remember you’re there to train, ignore texts, emails and phone calls and get it done but enjoy the process.  

3) Avoid excessive cardio 

Cardio will help you lose weight, there’s no doubt about it. When it comes to weight loss it’s a simple equation, calories in versus calories out. Cardio will always increase your energy expenditure, however excessive amounts can have detrimental affects, especially too much of the low to moderate intensity. This will increase cortisol (your stress hormone), which will reduce the rate at which the body is willing to drop body fat.

HIIT (high intensity interval training) training combined with moderate amounts of LISS (low intensity steady state) cardio would be a much more effective approach.

4) Rest, recover, sleep

Overtraining, super low calorific intake, lack of quality nutrients will always affect your sleep. The importance of sleep with regards to your fitness quest is often overlooked. Quality over quantity is much more important if you are to be successful on this journey. Don’t get me wrong, quantity is important but if it’s poor sleep you’re getting then quantity doesn’t mean shit. You should be looking to get a minimum of 6-8 hours per night of non-broken sleep. If the body and mind are highly stressed then this just won’t happen. A lack of sleep can also boost levels of ghrelin (the hunger hormone) and decrease secretion of leptin (the hormone that keeps you full). This will significantly lead to increased hunger, which is never good when trying to lose a bit of body fat.

So there you have it, a brief outlay for you to now consider when aiming to get in shape regardless of your goals. Yes scarifies will have to be made, but suffering your way to health is not the way forward!
Transform your body and mind.

Olly

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

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Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Should you weigh your food3

Weighing food.  Should you be doing it?

 

If fat loss, muscle building or “toning” up is your goal…

…and you are new to tracking your intake in terms of calories, macros and portion sizes then using a food scale can you help figure it all out along the way.

Food scales will give you a better understanding of true portions sizes and teach you to evaluate how much of each food you actually need in order to hit your set targets. As a nation we generally over consume and I almost guarantee when you start using food weighing scales you will be surprised by how many calories you were actually eating as apposed to what you thought you were eating.

My Fitness Pal

Food scales these days are relatively cheap and are handy in size both for the kitchen and travelling, so there’s no real excuses as to why you should not use or at least try using one. They along with a food tracking app such as My Fitness Pal  will allow you to add up accurately all the foods you eat in a day including snacks so you have a better understanding of nutrition. The key to any successful fat loss programme is understanding true nutrition.

Routine is key

My recommendation for you is try it for one week. Weigh and record everything you eat and compare this to how much you thought you were actually eating. Once you get into a routine of doing this daily you will sub consciously be teaching yourself about portion sizes and hopefully after a while you wont need the scales any more as you are able to guess accurately enough by sight alone.  To get to this point takes time and commitment, but trust me, it’s an important part of process to fully understanding nutrition.

Cooked or Raw?

There is also a lot of confusion out there as to whether you should weigh the food cooked or raw? Ideally you should always weigh your food raw as weight can change based on what it is you’re cooking. However whether you weigh it raw or cooked you should make sure the My Fitness Pal entry you use matches up with it (raw or cooked). Most nutritional information on packages these days is for raw weight unless it stated otherwise.

I hope this article helps you on your health and fitness journey but if you are still struggling to understand nutrition then why not sign up to my 12 Week Online Body Transformation Programme  where I can teach you about effective nutrition and how you can elicit a desired response based on your goals.

OLLY.

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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how to achieve your dreasms

7 Tips to help achieve your goals

Stop dreaming and start doing…

Having a dream or being a dreamer are two different mindsets completely. Those that dream tend to drift through life with no real plans or actions to achieving their goals. Those who dream and take action are at least on the path to achieving that goal. If you’re a dreamer you need to remove your head from the clouds, make a plan and face the obstacles that challenge you along the way.

Here are my 7 tips to help you achieve your goals…

1) Accept responsibility!

“The moment you accept total responsibility in your life is the moment you claim the power to change anything in your life” Hal Elrod

Quit blaming the world for your problems, you are in control of your behaviour and how you react to circumstances. Take control of your thoughts and emotions and accept that the responsibility to make a change lies within you. It won’t be handed to you on a silver plate.

2) Positivity

“A negative mind will never give you a positive life” Unknown

I know this is easier said than done but if you can learn to fill your day with positive thoughts and emotions this will have a huge transfer affect towards your goals. Even if you have to fake those positive thoughts at first it will help in creating the right mindset you need for success. Ignore the negative thoughts no matter how powerful they may be.  You control your mindset more than you know.  Don’t waste your time on negativity.

3) Accept yourself for who you are.

“No one can make you feel inferior without your consent.” -Eleanor Roosevelt

Starting loving yourself for who you are, flaws and all. No one is perfect and you may never live up to what society expects of you, but you know what – that’s ok!  You should hold your head high and be proud of who you are.

4) Change your environment

“When a flower doesn’t bloom you fix the environment in which it grows, not the flower” Alexander Den Heijer

The road to achieving your dream may mean ending or creating new relationships. Those who don’t support you, those who don’t believe in you and those who use you need to go. Surround yourself with positive people who have got your back no matter what, these are the most valuable people you need in your life.

5) Make a plan and stick to it until it no longer works.

“Failure is not the opposite of success, inaction is.” -Rois Liano

Set yourself short, medium and long-term goals to achieve and map out your plan to achieving them.  Write them down and read them daily but most importantly start applying them. If your plan isn’t working then change your approach, but never the dream / goal.

6) Just do something, anything and learn from failure!

“The time to act is now” Dan Toole

Act now! Even if it’s not successful you need to get the ball rolling. You will learn from your mistakes but in order to make mistakes you have to act.  Our whole life is one big learning curve, those who succeed learn from their failures as they had the balls to try. View failures as a positive experience and keep moving forwards.

7) Seek help.

“Ask for help, not because you are weak, but because you want to remain strong” Les Brown

Don’t ever be afraid to ask for help. Others can help you in more ways than you realise and when you stop isolating yourself you can create opportunities and positive outcomes you never thought imaginable. Drop your pride!

I hope these tips help you in some way, shape or form. Be inspired, feel inspired and step outside your comfort zone and take a risk, because living life in regret is no way to live.

OLLY.

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 
………………………………………………………………………………………………………………………………………………………….
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

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Consistency | Olly Foster

Are you consistent? 4 Questions to ask yourself first.

The law of consistency states that “motivation gets you going – discipline keeps you growing”

When it comes to your health and fitness the law of consistency is possibly the most important factor you can apply in order to achieve your goals. It’s easy to be motivated to start a new training plan or diet, but where most people fail is the level of consistency they apply in order to make real change. Most expect too much too soon and so become disheartened when they don’t see the results they desire and thus give up early on. They will either change the plan or diet and keep bouncing around without any real idea of why or what they are doing. If you can begin to really understand a little more about what you are trying to achieve then you’ll have a much better chance of succeeding.

So I’ve put together a few pointers for you.

1) Do you know why you need to improve?

Take a good look inside yourself and discover the reasons behind wanting to change. There could be several reasons for this: you maybe unhappy with the way you look, you may need to do it for health reasons, you may just wish to become fitter and healthier all round, or you may want to improve your confidence and wellbeing. When you find your purpose this has to become your primary focus, your fuel to keep you on plan. When your mind starts to fail you need to remind yourself of why you started in the first place and how it made you feel.

2) Do you know what you need to do to improve?

It may sound stupid but do you really know what you need to apply in order to achieve your goals?

Going to the gym or starting a new diet is a great start, but going in blind teaches you nothing about the systems you’re applying and how / why they work.

When it comes to training you need to apply a plan that has a correct format with all the training variables clearly outlined so that you can understand exactly what you need to do and how you need to do it.

Diet wise you have to learn to understand nutrition, what calories and macros are and how they can be manipulated to elicit certain changes. You have a responsibility to learn! Following without understanding will always lead to failure and an inevitable rebound.

3) Do you know how long it takes before change will occur?

If you know this then you know more than me. It’s impossible to predict how long it will take your body to make significant changes. All to often people who have abused their bodies for years expect changes within a couple of weeks. I’m sorry guys but this just isn’t going to happen. The analogy I use with my clients is that changing shape is like moulding clay. When you first put that hard lump of clay on the spinning wheel, its stiff and rigid and will be impossible to sculpt into a masterpiece without applying the correct variables. Firstly you need to add water, this is your diet, then you need to get the wheel spinning to moisten the clay completely, the wheel is time and frequency. As you add more water (better food options) and the spin the wheel for longer the clay will start to heat up and become pliable. This is like the human body, feed it correctly and apply enough frequency over time it will start to become more susceptible to change. The better the masterpiece you wish to create the more consistency you need to continually apply. You stop that wheel dead and give up like the clay you will just flop to the ground. I hope this makes sense to you.

4) Do you know what’s needed in order for continual improvement?

I think you’re beginning to get the idea here, but in order to continually improve you have to stick with it. Almost everyone I work with move the goal post’s as they begin to make positive changes. This is only human nature but you have to look back at where you started and see how far you’ve come. Track your progress, take photos, measurements and refer to them when you feel like giving up. Training plans / diets may need to be tweaked in order to continue on your journey but don’t keep jumping from one to the other. Give them a chance to see if they work for you and if they don’t, learn to understand why they don’t. Patience is essential as this isn’t a quick fix solution; old habits need to be broken and new ones formed. Just don’t keep giving up!!

My take away from all this is that although motivation and discipline helps us, it’s really focusing on the ‘why you are doing this’ and then creating and understanding a plan that allows us to clearly define our objectives.

Clarity is what will help you be consistent. If you really want to change, create a plan that suits your needs and see it through!

“Consistency is much easier when you have a clear understanding of what you need to be consistent in doing.” 

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
…………………………………………………………………
Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.
My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.
Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

Follow me on