How to exercise when you have limited time?

Do you find life keeps getting in the way of your fitness goals?

For many people just like you, training simply isn’t the number-one priority. If you have kids, a high-pressure job or academic studies to attend to, it can be hard to optimise your training.

If you’re looking for a way to stay in the best possible shape and crush your goals, you need to train smart and get the most from limited time.

That’s what today’s piece is all about; getting as much as possible from short workouts, or even home workouts.

Step 1: Prioritise Weight Training

Weight training is one of the easiest ways to make the most of your workout. It builds muscle, burns fat, and improves bone/joint health.

This could be as simple as choosing two big compound movements that cover large muscle groups at once. For example, the split squat and overhead press can be a great start to a workout and may only take 20 minutes to complete both.

When you’re rushing, focus on getting a few sets of heavy weights out. 3-5 sets of 4-8 reps is a great way to cut down on time while still causing significant changes!

Step 2: Bang for Your Buck Exercises

This is the next step – choosing the right exercises that are going to combine different, essential effects that contribute to your goals.

For example, if you’re looking to get stronger, look better, and improve your posture, pull exercises are a great choice. They contribute to everything from the core to the biceps and the whole back. You’re going to see big developments here.

Equally, a heavy kettlebell swing can be an amazing tool to boost cardio, strength in the posterior chain, and build a big old butt. You have to be sure to perform this type of exercise with good technique, but it can tick a lot of boxes with as little as 6-10 minutes!

Step 3: More Body, More Efficiency

As a rule of thumb, the more of your body you use for an exercise and the greater length of the movement, the more efficient it will be with your time. A rower is a great example of this, as it moves from totally flexed to totally extended and the stroke is long. This burns a huge number of calories.

This is why we prioritise compound exercises that include lots of muscles and joints in a short workout: the more you can use at once, the more quickly they can reach the amount of use necessary to force development.

If you perform 3 exercises that all hit the glutes, for example, you don’t have to use each of them as hard, meaning you can dedicate less time to each exercise and still see plenty of fantastic results while chasing other effects (such as leg strength)!

Step 4: EMOM and Timings

If you’re low on time, cut down on rest. When you’re at the gym, there’s definitely some spare time you spend browsing Instagram or texting. We all take a bit of extra time between sets to recover and this is fine, but if you cut down on these rest periods you’ll get through a workout faster.

Every-Minute-on-the-Minute (EMOM) training is a great way of maximising your results on a time limit. Perform 5-10 minutes of EMOM training with any exercise at a relatively light weight (somewhere around 60-70% depending on the exercise) and you’ll soon realise that you don’t need a lot of weight to feel the effects!

These are particularly useful on simple strength and conditioning exercises. Things like Kettlebell swings respond well to EMOMs, as do skipping, running, rowing, squats and other basics.

Step 5: Complexes/Supersets

This is a classic way of improving the effectiveness and efficiency of your training. We’ve seen bodybuilders use these techniques for years. You might not be supersetting so that you can get to the beach faster like Arnold, but it’s an easy way of fitting more exercises into the same timeframe.

Perform supersets of exercises that hit opposite sides of the joint. These antagonists are best trained together to improve the health of the joint and when you superset them, you won’t notice the reduction in rest times, but you’ll definitely save time.

The best types of exercises to use for supersets are presses/pulls, biceps/triceps and even lower back/abs & core exercises. These can be performed without rest, as you’re training opposite muscles. There are small carryovers between these opposite movements, but they’re going to make light weights feel heavy and you’ll get all your volume in for these muscles without having to worry about the clock!

Step 6: Harder not Longer

When it comes to cardio exercise, the simple advice here is to go harder rather than going longer. You’re going to struggle to fit in that hour on the treadmill on top of the rest of your exercise. We’d rather see you performing HIIT circuits on the rower than slogging it out for an hour.

This is a great way of improving your speed and other athletic traits, while also saving yourself precious time. A hard, sprint-based HIIT cardio workout can take as little as 8-10 minutes if you’re really pushing yourself.

HIIT isn’t a magic pill, but it is a great way of cramming all that exercise into a shorter time period so you can worry about the rest of your life. Being late sucks, and being late because you were suffering on the treadmill sucks even more.

A Quick, Effective Full-Body Workout

This is a simple workout that can be completed in 45-50 minutes and will provide a full-body stimulus. It’s going to mean improvements in muscular quality, as well as effective conditioning and even postural improvements.

Split Squats: 4 sets of 10-12 reps

Pendlay Row: 4 sets of 8-10 reps

Superset (Cable Bicep Curl/Tricep Extension): 4 sets of  10-12 reps

EMOM Kettlebell Swing: 20 reps, 8 minutes (heavy)

EMOM 150m Row: 10 minutes

This is a true full-body workout, hitting all the muscles in the body whilst also providing plenty of cardio work to keep your heart and lungs healthy and to burn off that extra fat.

 

Olly

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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 program 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 program.

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Weight Loss vs Fat Loss

Weight Loss vs Fat Loss: the Key Differences and their Impact!

When you start a diet and exercise program to transform your body, you don’t want to lose weight – you want to lose fat.

You might not know the difference just yet, but this distinction totally changes how you see fitness. It shapes your whole approach to dieting, your mindset, and it can even improve your results.

Today, I’m going to take you through the key differences and why they’re going to make a difference to your training.

What is Weight Loss?

It’s simple: it’s weighing less when you step on the scales.

We always hear people talking about how they want to lose weight – it’s why many people start their fitness journey. However, weight loss is deceptive.

Your bodyweight isn’t just about muscle and fat – it’s made up of a wide variety of different factors (x):

  • Bodyfat
  • Muscle mass
  • Bones and organs
  • Stored water
  • Muscle glycogen
  • Other small factors like intestinal mass (how much food you’re carrying around with you)

So, when you step on that scale, you’re getting a complicated measure of all of these different things. It’s easy to see why so many people are bewildered with bodyweight – and why so many diets fail.

Your fitness goals probably don’t have much to do with any of these except from bodyfat and lean muscle, anyway. If you’re trying to get into the shape of your life, what you care about is fat loss and building muscle (x).

Training for Weight Loss can Ruin your Results

Weight loss isn’t just inaccurate – it has knock-on effects in your training. If you train to reduce lose bodyweight, you’re going to miss out on key long-term results.

Reducing weight is often approached with hours of mind-numbing cardio to burn calories, focuses on short-term goals and the weight on the scale on a day-to-day basis.

This is one of the easiest ways to undermine your diet: you’ll become obsessed with the number on the scale, rather than how you feel, perform, and look. Weight loss is simply too complicated and unreliable to be the basis for your fitness goals!

Fat Loss: A Better Way

Losing fat is how you look, feel, and live better. It’s targeting your bodyfat and it’s a sustainable, long-term solution to lose weight and keep it off.

Fat loss, unlike weight loss, pushes you to make real positive lifestyle changes. Here at ART, we strongly believe in building mental and physical strength. This starts with realising that body composition is a lifelong concern, so you need a change in lifestyle – not a fad diet (x).

body transformation

Exercise and Diet for Fat Loss

This lifestyle-change approach to fitness will mean you’re making progress even after the 12-week program is completed. This strategy and mindset are part of the core of the ART system.

It all starts with focusing on muscle, metabolism and performance. Building muscle mass is key to gaining the best results: it improves your health and physique, but it also means you’ll burn more fat in the future (x).

Muscle takes serious calories to maintain, so more of it means a higher calorie maintenance. This means you can enjoy more amazing, nutrient-dense foods and burn more fat. This is an essential step to achieving a real body transformation.

With ART you aren’t on a diet, you have a diet. Your diet plan should focus on key nutrition principles, meaning high-quality proteins (x) and healthy fats (x). Carbohydrates are fuel for exercise (x), so we limit them to maintain an optimal balance of energy and fat loss.

Final Thoughts:

The most important factor in achieving your fitness goals is consistency (x). Weight loss makes this difficult: it’s easy to become demotivated and feel awful if you’re just focusing on the number on a scale – especially since it is can be unpredictable.

Your approach should focus on what really matters: burning bodyfat, gaining quality muscle and enjoying a diet of healthy foods that you want to eat. If you can’t stick to your routine, it’s not going to work forever.

Here at ART, we believe that making your goals a reality starts with your mindset: putting fat loss ahead of weight loss is where that starts.

 

If you’re lacking motivation or feeling disappointed with your results given the effort you’re putting in to your diet and training then you should consider signing up to my 12 week body transformation program.

The program will give you structure, accountability and guaranteed results if you listen to me and follow my guidance. You’ll have my full support on this program, on top of our fortnightly checkins I’ll be online for you whenever you need me.

What are you waiting for? Visit the WEBSITE to sign up today. Any questions just drop me an email at olly@action-reaction-training.com and I’ll get back to you ASAP.

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 program 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 program.

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What’s the best time of day to exercise?

I’ve been asked this question several times during my regular Instagram stories Q&A and it’s one that’s cropped up a lot in the past so hopefully you’ll find my following thoughts useful.

In short, and this may seem obvious, but ultimately the answer is whatever works best for you.

A few things for you to consider would be to look at your energy levels and motivation throughout the day.

Are you a morning or an evening person?

Trying to figure out which time of day suits you best can actually be quite difficult as you’d need to make sure that your workout schedule fits in well with your daily work/life which can be hectic at times.

Here’s a few pros and cons for you to consider when figuring out what works best for you.

Morning Workouts

Pros:

Scheduling your workout first thing in the morning is my personal preference. I find that it’s much easier to wake up a little earlier and get your exercise done and out the way before your day starts.

Also, since exercise increases your mood boosting hormones you can start your day on a high, feeling more positive and optimistic. This positive mindset will also make it more likely for you to make healthier food choices for the rest of the day.

Cons:

If you’re not a morning person you’ll probably find it difficult to turn an early morning workout into a daily habit, it will be much easier for you to hit the snooze button.

If you do manage to get out of bed when the alarm rings you might struggle to find the motivation to get going and so will need to make sure you take a little longer to warm up rather than jumping straight in.

You may also have to train fasted as its unlikely that you’ll give yourself enough time to eat. Training fasted might not be ideal especially if you’re not used to it as it can be physically and mentally challenging.

 

Mid Day Workouts

Pros:

Squeezing a session in on your lunch break might be a good time saving solution that allows you to get more sleep in the morning.

It also means that you would of had time for breakfast and maybe a mid morning snack so you should be full of energy.

Working out at lunch time can also act a stimulant boost for the rest of the afternoon at work which may help with your productivity and focus.

Cons:

Lunch time workouts can definitely be a little tight, trying to fit everything in on top of showering and eating means you might not actually have enough time to do what you need to do based on your goals.

Likewise work may over run making your gym session even tighter.

 

Evening Workouts

Pros:

Training after work can certainly help to blow off a little steam and reduce your stress levels.

You may also find your energy levels are much higher in the evening as you would of had the chance to consume plenty of fuel allowing you to push harder and potentially increase your rate of progress.

Cons:

Leaving your workout till the evening could be dangerous especially if you’ve had an extremely hectic day. When will power is low it’s all too easy to convince yourself that it’s ok to skip it this one time!

Training late can also disturb your sleep. If you don’t give yourself a big enough window (1-2 hours) to relax and allow the body and mind to switch off after training you can actually affect the quality of your sleep cycle.

Chances are you will also be training at peak time in your gym so access to equipment maybe limited, which can extend your set time period.

 

So these are just a few things you can consider when trying to determine what’s best for you. Remember it’s more important to workout consistently than it is to workout at the same time consistently. However, keeping to a consistent time during the day does help as it becomes easier to form a habit.

With a little trial and error you will be able to find your perfect time of day to train, just make sure you listen to your body and factor in your work/life schedule.

 

If you’re lacking motivation or feeling disappointed with your results given the effort you’re putting in to your diet and training then you should consider signing up to my 12 week body transformation program.

The program will give you structure, accountability and guaranteed results if you listen to me and follow my guidance. You’ll have my full support on this program, on top of our fortnightly checkins I’ll be online for you whenever you need me.

What are you waiting for? Visit the WEBSITE to sign up today. Any questions just drop me an email at olly@action-reaction-training.com and I’ll get back to you ASAP.

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 program 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 program.

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Is a High-Fat, High-Protein Diet Safe?

 

The high-fat, high-protein diet is the latest craze to take the fitness world by storm. But is this eating style safe? And is it an effective way to shape a lean and attractive figure? Let’s find out!

What is a High-Fat, High-Protein Diet?

As the name suggests, it’s a diet on which you consume relatively high amounts of dietary fat and protein but small amounts of carbs. You do this by limiting your intake of carb-rich foods such as grains, legumes, and tubers while consuming high-fat and protein foods like meat, fish, vegetables, nuts, eggs, low-carb fruits, low-carb dairy, and healthy oils. Examples of such diets are Atkins, the Paleo diet, and the ketogenic diet.

Is a High-Fat, High-Protein Diet Safe to Follow?

If executed correctly, then the answer is yes – a high-fat, high-protein diet is safe. In fact, it can deliver many health benefits, including fat loss, decreased blood triglyceride levels, increased levels of the “good” HDL cholesterol, and improved insulin health. Let’s look closer at each macronutrient.

High fat

While many people think it’s unhealthy to follow a diet high in dietary fat, this belief is wrong! Dietary fat plays a crucial role in many essential bodily functions, including energy and hormone production, various cellular activities, and nutrient absorption.

Problems arise, however, if you get too much of your dietary fat from low-quality sources, for example, vegetable oils and processed meats. These foods lack essential nutrients and contain compounds that can cause inflammation in your body. That’s why it’s crucial to rely on high-quality food sources for your dietary fat intake.

High protein

A high-protein diet is linked to many benefits, among them healthier body weight, decreased appetite, increased muscle mass and strength, and enhanced metabolism. In addition, there’s no evidence that high protein consumption has any adverse effects in healthy people. While it is often believed to cause liver and kidney damage, there is no research showing this to be true in healthy individuals [1]. And contrary to popular belief, a high protein intake does not cause osteoporosis but actually prevents it [1].

Low carb

A low-carb not no carb, diet is completely safe for extended periods of time. In fact, reducing carb intake can be very beneficial, especially if you’re used to consuming a lot of carbs daily. Why, you ask?

Well, first off, it makes you more metabolically flexible by enhancing the ability of your body to burn fat for fuel. Secondly, it increases insulin sensitivity, which means your body needs to secrete less insulin after food consumption. This will result in less bodily inflammation and fewer severe fluctuations in blood sugar levels.

How a High-Fat, High-Protein Diet Can Help You Lose Body Fat

A high-fat, high-protein diet can be an excellent way to aid fat loss, primarily because such an eating style suppresses hunger and tends to pair with a decreased calorie consumption [2-3]. This is because protein is highly satiating, and because you limit your intake of carbs, which are the primary calorie source for most people.

Besides, high protein intake helps prevent muscle loss while you are slimming down. This not only keeps your sex appeal sizzling but also benefits your metabolism because muscle mass is highly metabolically active.

The Downsides of a High-Fat, High-Protein Diet

While the high-fat, high-protein, low-carb diet is excellent at promoting fat loss and supporting health, it also has its cons, just like every other diet under the sun. One of them is that going low-carb may impair performance during high-intensity exercises such as lifting weights and sprinting. The reason is that carbs for most people are the primary energy source during such activities [4].

Besides, cutting out carb-rich foods may cause you to under-consume certain essential vitamins and nutrients. An example is fibre, which is found mainly in fruits, vegetables, and starchy carb sources. While you can get enough of these essential nutrients on a low-carb diet, you’ll have to plan your meals more carefully and consume a wide range of different foods.

Thirdly, the eating style requires of you to pass on high-carb foods such as grains and tubers. This works fine in the short term to improve insulin sensitivity and kick-start weight loss results. In the long run, however, most people find it easier to adhere to a diet by using a more flexible dieting approach that includes carbs.

The Bottom Line

The high-fat, high-protein diet is a safe eating style to follow if executed correctly. It can be particularly beneficial for those who want to burn body fat because this diet improves insulin sensitivity, enhances metabolic flexibility, and tends to automatically reduce calorie intake. However, at the end of the day, which ever option you decide to use in order to create fat loss, you must be in a calorific deficit!

Still confused?

If you need further guidance on how to incorporate a high fat, high protein diet correctly and safely for sustained fat loss then sign up to my 12 week ART body transformation program and I’ll guide you through the process step by step.

For more information email me at olly@action-reaction-training.com or visit the website for more details.

I look forward to hearing from you.

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…

References

  1. Manninen, A. H. (2004). High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence? Journal of the International Society of Sports Nutrition, 1(1), 45-51.
  2. Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. American Journal of Clinical Nutrition, 82(1), 41-8.
  3. McClernon, F. J., Yancy, W. S., Jr., Eberstein, J. A., Atkins, R. C., & Westman, E. C. (2007). The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity, 15(1), 182-7.
  4. Miller, S. L., & Wolfe, R. R. (1999). Physical exercise as a modulator of adaptation to low and high carbohydrate and low and high fat intakes. European Journal of Clinical Nutrition, 53(1), 112-9.
 

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

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.

Follow me on

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.

Follow me on

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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Olly Foster online personal trainer

How to choose the right fitness program for you?

Do you know how to choose the right online fitness program for you?

Working with a fitness professional either one to one or online is a great way to get tailored guidance and accountability to reach your fitness goals. In fact, working with a qualified professional can actually change your attitude and beliefs towards fitness, helping you steer through the mass of information out there.

But with so many personal trainers out there and social media gurus, it’s critical to find someone who is certified in their area of expertise and understands your goals and motivations.

Having the support of a personal trainer online will help to keep you more motivated and accountable when it comes to weekly workouts, but he or she can also play a role in helping you to maximise your time at the gym whilst providing nutritional support so you can see more consistent and sustainable results.

Do your research!

But there’s a fine line between making a sound investment in your future fitness success and simply throwing money out the window on something that doesn’t work or just isn’t sustainable or healthy long term. Knowing how to choose the right person for you will help you set the correct goals to achieve your desired results.

So it’s crucial to do due diligence when choosing the right fitness pro for you. All it takes is a little legwork to determine whether or not someone will be a good fit for you and your needs.

So here are a few things for you to consider:

1) Credentials

No if’s or but’s, a trainer should have the right fitness qualifications in their particular area of expertise. To become certified, personal trainers must pass an exam through accredited organisations. This ensures they’ve met certain standards of professionalism and competence. Having a great body and a large social media following does not qualify as a credential.

2) Experience

A trainer who has served in the industry for some time is more than likely to understand you and get better results than a newly qualified one with no real world experience. You can have all the knowledge in the world but unless you have actually worked with one to one clients from different demographics with success then this doesn’t count for much I’m afraid when working with online clients.

In my opinion if you haven’t made and ran a successful one to one personal training business what makes you think that you can do better online? Be wary of the online trainer who never quite made it in the one to one world.

3) Personality

What motivates you? Some people do well with positive reinforcement while others prefer a more military style approach. Either way, communicate with your intended trainer and get a feel for their style to see if it matches with what works for you.

4) Philosophy

This for me is critical as it can end up making or breaking your experience. What approach does the trainer use, is it healthy and sustainable, is it something you can do long term rather than just a quick fix?

Will there be communication with you to ensure you know why you are doing what you are doing and ultimately will they be educating you so you have an overall better understanding of training and nutrition. This is vital for long term success.

5) Specialties

We have all heard the saying “Jack of all trades, master of none?” Well, if you’re looking for something specific such as improving your running goals or Olympic lifting you may want to work with a trainer who specialises in these areas.

However, if a Body Transformation is your goal do you think these trainers would be the right fit you for? Trainers that focus on certain areas / goals alone tend to have better results as they are more experienced and passionate in the field.

6) Cost

Just as all of the above can range vastly between trainers so can their online training costs. So before you begin to find the right program for you, sit down and think about how much you are truly willing to invest in yourself, but never underestimate the importance of your health when thinking about cost.

Cheap prices can come at a cost to your health and time especially online. If it sounds too good to be true then in my experience from some of the programs out there I have seen, it probably is. You may end up paying for a generic plan that has no room for flexibility to be adjusted to suit you and your needs / progress. There will be a lack of communication with the trainer as time is money and chances are it won’t be suitable for you in the long run.

7) Availability

Because consistency and support is key when working with a trainer, it’s a good idea to inquire about their availability to you.

How will they communicate with you and what level of access do you have to them?

Most online trainers operate via emails but some limit their times to when they are available which may not be suitable for you. Granted you cant always expect an immediate reply because online trainers don’t just sit behind their laptops all day, but you should expect a reply within a set time period. Limited or set times of communication with your trainer can lead to problems if you need help with a certain issue.

8) Location

This isn’t a huge issue when working online but you may have to bear in mind differing time zones of when you may not receive a response. Make sure you are aware of this before hand.

9) Progress

In addition to your training program and nutritional advice your trainer needs a method for tracking your progress so they and you can both see the changes happening. This ensures the trainer is staying on top of things and making appropriate tweaks to keep you progressing.

Personally I feel this should be done every 2 weeks where the trainer should be cross comparing images, tape measurements, body fat & weight and most importantly gathering feedback on how you’re feeling. It’s vitally Important they know how well you are sleeping, how your bowel movements are, energy levels just to name a few. If your trainer doesn’t do this then what are you paying them for?

10) Reputation / Testimonials

The best compliment any trainer can receive is a word of mouth referral. This shows that the client had a worthy experience, enough to recommend them to friends and family. Likewise if they had a bad experience this feedback maybe negative so may not be right for you.

Second to this the trainer must be able to provide you with results of their past client transformations along with a testimonial. If the client has truly enjoyed their experience and found it of value they will have no issues providing this feedback for the trainer to put on display. Granted a few people may not wish to have their photos publicly shared for a whole host of reasons but this is a rarity. In my opinion It is vitally important they have a website ( not just social media ) where these results are on display for all to see, this may help you relate to them and their stories to show you what is achievable. However, be aware as a handful of companies / trainers are using other peoples work and classifying it as their own.

In summary

Although you might be feeling a little overwhelmed right now at the prospect of choosing an online training program just remember that the above are guidelines only.

Generally speaking you get what you pay for but ultimately you must choose a program that supports, educates and holds you accountable. If it doesn’t then success is either unlikely or unsustainable.

 

 

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…
 

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

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