Jkpt

Getting yourself holiday ready
Yes it's only January I know, but this is really the time to think about improving your general fitness levels and start to see the changes you've always wanted. I hear it way too often where people are wanting a quick fix in a unrealistic time frame. When it should be long term plan with continued progress the other side of your summer getaway. Be sure to get yourself on the right path with sustainable training/nutrition and try out my 14 day kickstarter trail - https://www.jkpt.co.uk/kickstarter-trial< br>

5 steps for consistent progress in 2019
1. Write your goals down.
To give yourself the something to work towards take the time to write your goals down and put some details around them (think what, when, how, why). Being specific helps break a big goal down into individual actions, giving you a clearer path forward and making your goal seem more achievable.
... 2. Focus on forming new habits, not breaking old ones.
Want to stop a bad habit? Don’t make that your goal. Instead, focus on goals related to the positives that will come when you start a new habit. I prefer clients visualizing positive goals rather than dwelling on negative ones.
3. Don't fall short of your goals.
It's important to keep training and nutrition sustainable. As you don't want to make the process so hard to keep up enough consistency to work towards your ongoing goals. This can be controlled by not overtraining and keeping calorie levels at a sensible level.
4. Keep variation within your sessions.
Your body can adapt to training and plus variation can make things more enjoyable. Options like High Intensity Interval Training (HIIT) or circuit training, which are great for fat burning especially incorporated alongside resistance training.
5. Don't make it a short term fix
Results can come quickly, but it's all about making that life change and staying fitter for longer. Yes we might have a holiday or a wedding ahead but we don't want to finish there, as keeping fit should be a part of everybody's life. This doesn't mean going to the gym everyday. It's just all about making small changes for general wellbeing.
For help achieving your fitness goals be sure to check out the trial offer I have running - https://www.jkpt.co.uk/kickstarter-trial< br> See More

I like to keep my training simple, just like this post. There will be hundreds of exercises that you've not heard of and for good reason. If you're just starting out, you need to keep things simple and stick with the basics. Instead of trawling YouTube, seek a professionals advice as you'll find that you'll be performing many unnecessary exercises that aren't suited to your goals. Get the technique right and build up from body-weight to adding heavier resistance overtime. If you do this, alongside maintaining consistent nutrition, you will be set up for success both in and out of the gym.

10 most common excuses not to head to the gym
• I don’t have enough time.
Sessions don't need to be hours long. 30 - 45 minute sessions are more than an adequate amount of time. Most gyms now have 24hrs access and personal trainers are always accommodating to peoples busy schedules to make sure they can make it work.
... • I’m too tired to workout.
I've had clients in the past say that they are too tired. But once you're actually in the gym and exercising energy levels increase, especially morning sessions which are a great way to start the day and helps for focus throughout busy daily life.
• But exercise is so boring!
Exercise never has to be boring. Training smart with a necessary amount of variation will keep things interesting and it's always rewarding to see ongoing progress.
• I have no motivation to workout.
Ask yourself why you're doing it? If the task feels too overwhelming just take one step at a time. Setting targets, having weekly goals and remembering, improving overall health and wellbeing is enough to stay motivated.
• I have to look after the children.
Obviously time is limited to looking after the little ones, but if you can spare an hour out of your day two to three days a week this can make the difference to seeing the results you've always wanted.
• I don’t have anyone to train with.
Training alone isn't scary once you're a few session in you'll find the confidence. It really pays to work with a personal trainer to work on technique with new exercises and not feeling lost on your own.But remember classes are always a possibility if you want to spur yourself and your friends on.
• I feel unwell.
Generally I would say rest up and wait until you feel well enough to train. But generally people feel better if they hit the gym and let out some stress (especially with the boxing gloves on)
• The gym is too expensive or far.
Some people do think that joining a gym can be too expensive but there are lots of affordable membership options available, with most gyms scrapping joining fees. As for personal training I would always recommend signing up for block of sessions as you'll get a discount and you'll also show that you're committed to get results.
• I don’t know how to train properly.
Everyone has to start somewhere and that is why there are fitness professionals at all gyms to guild you in the right direction to train correctly and effectively.
• I feel intimidated by the fit people there.
A gym environment should never be daunting or intimidating. Because everyone who trains in a gym is looking to see results and progress no matter of their physical prowess.
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What is more important. Training or nutrition?
The benefits to training are endless, including better heart health, an improved mood, better sleep, and weight management. But no matter what your goal is with training your goals won’t achievable without correct nutrition. Diet and exercise go hand-in-hand, and you won’t truly reap the benefits of exercise until you adjust your diet as well.
A healthy diet is essential for weight loss... If weight loss is your primary goal with your workouts, you have to make changes in the kitchen, too. A Mars bar has 250-300 calories. You could eat this in less than 10 seconds, but it will take more than an hour of strenuous exercise to burn these calories off. It’s much easier just to lowering your caloric intake than trying to push things to the limit in the gym. Because exercising can make you hungry and people tend to overestimate how many calories they burn while exercising with fitbit style watches might make you end up overeating after working out if you don’t monitor your diet. Exercise isn't only helpful for weight loss, but it’s only effective when combined with correct caloric consumption. Exercise will help you progress, improve body composition and help with general fitness.
Nutrition is an important factor in building muscle If the goal is to build muscle, eating a sufficient amount of calories and protein is essential. Protein is especially important for gaining muscle because it’s the most important component of muscle tissue. It helps your body build new muscle fibers and repair damaged tissue. Getting enough protein in your diet will increase your muscle mass as you work out, and it can promote muscle recovery after your workouts. Without adequate protein and calories every day, you may find yourself struggling to build as much muscle as you want to. Fortunately, you can get all the protein you need for building muscle in a healthy diet. High-protein foods include:  Chicken  Lean beef  Eggs  Milk  Nuts
If you don’t think you can get enough protein in your diet, you can supplement with protein powder/ protein bars. For building muscle, about 20 to 30 percent of your daily calories should come from protein. No matter your reason for training, eating the correct calories is necessary to see results. Protein, healthy fats, and complex carbohydrates will help your workouts reach their full potential. To lose weight, gain muscle, or feel more energetic while you exercise, you have to pay attention to your diet.
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IS HIIT OR LISS BETTER FOR FAT LOSS?
Hiit training -
You need to work at 80%+ of your max heart rate for it to count as ‘high-intensity’. Go all out, rest, then repeat
... Liss training -
65%: The percentage of your max heart rateto aim for during LISS to reach the fat-burning zone.
Both are great and very useful. HIIT can be seen as exercise that stresses the body and isn't necessary be performed everyday; as it may lead to overtraining. Overtraining can have a counter effect, instead of enabling to keep calories down in a fat loss phase or expending to much energy while building muscle.
LISS is at a lower intensity so can be performed everyday. It is good for active recovery on days where you're not performing any resistance training and also helps maintain muscle while still being able to burn fat.
It would be advisable for beginners to use LISS as a starting point then build up to HIIT training alongside resistance sessions. For the average person, two days of LISS and a shorter HIIT combined in a resistance session makes a good balance. LISS cardio is more effective after resistance training Lastly, remember, rest days are key! As much as reaching a certain goal might be on your mind and you want to be summer ready it doesn't have to be rushed as training should always be sustainable. Always ensuring your body gets enough rest and sleep is essential. This is important for muscle growth and/ or weight loss.
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Protein is just about everywhere. When walking down supermarket aisles there are so many products promoting that they are high protein and it’s hard not to notice it.
But why do we need protein? Why is it so important in our diet? How much protein do we need? Where does protein come from?
What’s the role of protein?
... It's easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store extra protein, and therefore has no reservoir to draw on when it needs a new supply.
The benifits:
• Building, maintaining and repairing body cells and organs, • Making hormones and enzymes, which regulate body functions, • Making antibodies and important components of the immune system.
How much protein should I be eating?
• Approximately 20-30% of our daily intake of calories should come from protein
• Protein contains 4 kcal/g. (Carbohydrates contains 4 kcal/g and Fats containing 9 kcal/g)
• Daily intake depending on your goals should be at least 0.8 grams of protein per kg of body weight
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PERSONAL TRAINING SPECIAL OFFER FOR ANYONE IN IVER OR SURROUNDING AREAS!!
Achieve your fitness goals training with me in the fully equipped Kingsbury Fitness Gym Pinewood studios. I offer one on one, group and couples training. To book your free consultation please call me on: 07958 373538

JK helped me turn my keg into a 6 pack.

Great structured plan. Highly recommended