Customised Personal Training

Fat burning tip: low intensity cardio first in the morning on an empty stomach will tap into your fat stores. Go for 20-60 minutes if you can as your glycogen stores are depleted due to the overnight fast when you sleep. Don't try to do a very hard workout as without glycogen readily available in your muscles, your performance will suffer. If you can do this regular to supplement your other training you will decrease body fat levels.

Nutrition tip: a really nutritious and healthy lunch or dinner.....half a sweet potato, tin of tuna, couple of handfuls of fresh raw spinach, handful of hazelnuts and walnuts and feta cheese cubes. Get cheap raw nuts out of LIDL's! Half the price of the big supermarkets.

Made this tonight and did 3 rounds: Conditioning circuit: do 2-3 rounds, 15 secs rest between exercises, 1 minute between rounds: 1. Stand ups for 60secs 2. Alternating side kick throughs 3. Sub 1:50/500m 250m row... 4. 25kg dumbbell snatch, 6 reps each arm 5. High plank, feet on wall, knees to elbows, back into handstand on wall x 4 6. Sub 1:50/500m 250 m row
This is great for strength and conditioning! www.customisedpersonaltraining.co.uk If you like this post, please share.
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Holiday fitness tip: It's easy to forget about keeping in shape on holiday. Fifteen minutes workouts using body weight exercises or skipping will maintain your fitness levels....try ten rounds of between 30-75 secs fast skipping work with short rests / inverted presses, jump lunges, high to low plank, high knee jumps and press ups - repetitions to failure.....this will at least maintain your hard work you put before the holiday, and not leave you feeling like you have to start all over when you get back.

Fitness tip. Will doing 1000 sit ups a day give you a slim waistline? No! This will give you endurance in your abs but will not take away body fat. A balanced diet low in sugar, eating regular small meals will help your waistline. Regular high intensity interval training mixed with resistance training will definitely help. For PT sessions go to www.customisedpersonaltraining.co.uk....o ffers available.

Nutrition tip. Try giving up bread and pasta for two weeks. Replace them with new or sweet potatoes, brown rice or basmati rice. There are many benefits that can be found. Most people will find a reduction in their waist line and a less bloated feeling throughout their days. Give it a go, even for a week! CustomisedPT is offering a free consultation and free first session.

Fitness tip. Try this circuit, repeat each exercise for between 30-60 depending on fitness level with no rest between, 2-3 rounds: burpees/punches holding light dumbells/high plank to low plank repeat/alternate jump lunges/press ups(on knees?)legs in and outs for abs/one arm triceps dips/mountain climbers. This is a full body conditioning circuit which will suit all fitness levels, give it a go and give thumbs up if you like it. Go to www.customisedpersonaltraining.co.uk for free PT sessions.

Fitness tip. Tone, strengthen and build your triceps with one arm dips. Most circuits will include triceps dips on a bench or floor, try using one hand with knees bent. Much more difficult than two hands meaning you will overload the muscle developing it even more. For PT sessions go to www.customisedpersonaltraining.co.uk

Fitness tip. You can achieve your fitness goals with little equipment and without paying for a gym membership. Resistance bands, door attach TRX bands and dumbells and kettle bells provide you with very versatile weights you can use anywhere. Not to mention the amazing bodyweight exercises you can do even if you are already super fit, the variety gives everyone the chance to improve. For fun and versatile free training sessions, go to www.customisedpersonaltraining.co.uk

Fitness tip. Fitball? Swiss ball? Gym ball? Useful? Definitely, supporting your weight on one of these gives you an unstable surface. This then forces your core to be engaged as you try to stay balanced so it strengthens this area. Try doing back raises with dumbell reverse raises together, all your back, shoulders, glutes and hamstrings will engage not to mention the obliques(side muscles) because of the ball. For free PT sessions, go to www.customisedpersonaltraining.co.uk

Nutrition tip. Why should we eat lots of veg? Apart from them being packed with micronutrients (vitamins+minerals), they are scientifically proven to prevent disease and are very low in calories. They are great for losing body fat due to the amount of calories they burn whilst being digested. So if you are wanting to lose weight and tone up, eat as many vegetables as you can throughout the day. For tailored workouts and more dietary advice, go to www.customisedpersonaltraining.co.uk

Fitness tip. If you struggle to do lots of press ups try hand release press ups as an easier option. Start in press up position, lower to floor onto chest, take hands off floor then push back up. This can be done on your knees for further adaptation. Try this in a muscle endurance circuit or as a super set. For free PT sessions visit www.customisedpersonaltraining.co.uk

Fitness tip. Looking for an exercise that will tone, strengthen and condition the whole body? Try manmakers: pair of dumbells or preferably kettle bells, right hand renegade row then press up on bells, repeat for left side, jump feet in, clean the bells up to front of shoulders then press together, that's one...try doing them for one minute in a circuit. You will also get excellent cardio benefit.

Nutrition health tip. A recent study conducted has shown that saturated fat does not contribute to heart disease? It also states that mono and poly unsaturated fats have no significant benefit to the heart. This gives us even more excuses to consume MacDonalds! I am not a nutritional research scientist, but if the message is to eat high fat cheese and double cream and not to bother with avacados and raw nuts and seeds then my opinion would be that they have missed something in their study. Walnuts, Brazil nuts, pumpkin seeds and avacados to mention a few unsaturated fats, have great health benefits, so keep eating them regularly.

Weekly nutrition tip. Eat fruit? Definitely, cherries, pears, some apples, all berries are best. Full of vitamins and anti-oxidants which are great for the immune system and flushing toxins. Fruit juice is different, it lacks fibre and is high in calories so having a lot may not be as good for you. For healthy eating plans along with tailored fitness sessions go to www.customisedpersonaltraining.co.uk for free pt packages.

Weekly training tip. Exercise of the week: man makers, this will strengthen every muscle in the body and will condition it due to the heart rate being high...set of dumbells or kettle bells, renegade row into push up twice, jump feet in, clean and press the weights...that's just one! Try doing them for sets of 1 min; short workout which is brilliant for every fitness goal. For free workouts and personal training deals go to www.customisedpersonaltraining.co.uk

Weekly health tip. Sports specific training: most sports involve jumping and running off one leg, so why train on two legs? Try Bulgarian Split Squats, One Leg Burpees and One Leg Deadlifts. These will make the athlete faster, more powerful and sort any imbalances in strength. Split squats will also protect the back instead of doing heavy back squats and eventually getting injured. For free PT sessions and more of the above training, visit www.customisedpersonaltraining.co.uk

Weekly Health Tip. Time is a factor that most of us use as an excuse to not do as much exercise as we should. Solve this by doing short workouts with little equipment: 50 mountain climbers; 15 burpees; 12 knee to elbow plank; 60 secs wall squat hold; 25 triceps dips(use a table or chair) legs straight out - rest for 45-60 secs, repeat 3 times....simple but really effective body circuit!