Fitness And Nutrition Tips #101

Tips #101

Tip 1:

>>>What you may not know about water?

– You should drink 32ml/per kg of Bodyweight
– The body is made up of nearly 60 % water
– Important role protein, glycogen and macromolecule synthesis
– Lubrication of joints and even acts as a shock absorber for our eyes
– Regulates body temperature
– A mineral source of calcium and magnesium but composition – depends on mineral location
– Helps transport toxins out of the body through excretion and perspiration.
Water Are You Getting Enough? I drink approx 4Ltrs a day excluding coffee? What about You?

Tip 2:


Do you set yourself goals weather it is and outcome based goals or new habit goals?

When you set yourself goals you need to remember the following (the acronym we like to use in the industry is SMART):

Time Frame

And do you write them down?

If NO then the below may help you or someone you know to be more compliant.

How many times do you hear someone say the diet starts tomorrow or Monday is start of a new lifestyle then by Friday they are back on the source (Alcohol) or their getting that Sunday night takeaway in?

Bet you can name at least 1 person? (Feel free to tag that person).

What I find is that when people verbally communicate a goal its less likely to be action than when its written down a bit similar to a to do list.

I always get clients to write their goals down as this will be their reminder to them that when they are having a tough day and they fancy a donut simply having it in front of your face will put them off.

Here a little tip write down your goal and the date following the SMART principles, then in your kitchen stick it to the naughty cupboard you know WE all have one, or maybe its the fridge? That way every time you get a craving or visit the SPECIAL CUPBOARD you will get a reminder of the GOAL/S you have set to keep you on track.

Tip 3:

>>>>What Diet is the right one for you to lose belly fat fast?<<<<

This is a common question I always get asked.

Well the simple answer is NONE.

Without knowing all past diet/ eating habits, social habits, work life, sleep, hormonal imbalances etc how can I give you a solution unless its generic? However if you want to know some guidelines to follow then I can help to.

If i gave you a plan to follow without knowing all the information required to create a plan, it would be irresponsible and could even be harmful or detrimental to your goals and health. So think about what you are doing before undertaking anything drastic like a ‘Juice Diet’ (which by the way don’t work).

Diet is a very personalised thing and the way our bodies react and utilise certain foods.

Planning and execution:
You see we need as much information from you as possible to build a big picture of what may be going on then we look to point you in the right direction of the foods and sometimes supplements that will suit you best and your lifestyle.

Example: Take a business man who is working 15/17 hour days, highly stressed, 2 kids, only sleeps 5 hours a night and is away on business regularly. What would be the right solution below A or B.

Solution A:
Get him on a low carb diet eating 6 x meals a day training 2 x 1hour per day 5 days a week

Solution B:
Source him a preprepared meals to suit his goal or identify restaurants and meal choices that would suit him, training 30- 45 mins per day x 4-5 days per week, possibly add in some yoga or meditation, and the occasional alcoholic drink.

Put yourself in his shoes which do you think he will be more compliant with?

In all honesty it doesn’t need to be that complicated!! FACT just manageable and progressive.


Consider the fact they you could be doing more harm than good especially if its very restrictive i.e a cover model diet (thats a post for another day).

Tip 4:

>>>>Unwanted Belly Fat Diet Advice

Guidelines I give to clients to help them lose unwanted Belly Fat

Drink 2-3Ltr water per day
– Aim to eat fresh whole foods (not out of a packet or processed)

– Fill your plate with plenty of vegetables (especially green ones), followed by a protein source then add in some carbs or fats.
– Mindset nothing is unattainable you can achieve ANYTHING if you believe in yourself!
– Stress keep to a minimum if you want optimal levels of the stress hormone cortisol (this can be both your enemy and friend).
– Sleep 7- 8hours per night ideally going bed and following a cycle called the circadian rhythm.
– Allow yourself a cheat meal per week this will help with motivation and keep you on track.
– If you want to keep you energy levels more optimal be aware of the different forms of sugars your consuming and the types of foods your eating to prevent high and lows.
– Chose carbohydrate options such as sweet potato, rice, quinoa, bucket wheat.
– Eat go healthy fats including avocardo, nuts, seed, oily fish, coconut oil, meats, olive oil.

This has helped many people already. Try an implement some of these yourself let me know how you get on. Let me know how you feel after a week or 2 you sound notice an improvement in sleep, overall wellbeing, weight and body composition.

Tip 5:

>>>> Diets and Training Plans

When starting a new diet or training plan follow these steps:
– Know the outcome of the training plan and each individual training session.
– Don’t be scared to fail.
– Experiment with the food combinations and cooking methods.
– Be consistent daily with both training and nutrition.
– Give it at least 2 – 4 weeks to see the adaptions and progress. (too many people either stay the same plans to long or change them every week tag a friend that does this).
– Make sure you clear on the technique of each individual exercise other you could end up stimulating other.
– Be prepared for change/ progressions
– The program should continue to challenge you each session.
– Fear big factor in people no changing their current way of eating.
– Remove all distractions before training and mentally prepare for yourself for the leave everything else at the door.
– Try to pre-prepare all your foods
– Understand that the 1st few days of the diet will probably be challenging dependant on your current diet.

Tip 6:

>>>>>Progressions When Training its not all about sets and reps.

When people train often their progress begins to halt at some stage and you plateau whether your an experienced lifter or a beginner this will happen.

Quite obviously dependant on your current training level you can apply certain plateau buster as some wouldn’t be appropriate. But you must be always challenging the body to make it adapt for whatever goal your gunning for otherwise you would stay the same.

So here are some training variations to consider (progressions are not just limited to increasing weight!!!!):

1. Increasing the % of load your using
2. Rep ranges
3. Rest periods
4. Angle your hitting the muscle at
5. Change the exercise
6. Hand Position
7. Grip Thickness
8. Program format
9. Time Under Tension (TUT)
10. Range of movement, lengthening and shortening of muscle
11. Daily Training
12. Number of sessions per week
13. Addition resistance such as bands and changes
14. Periodisation of monthly and weekly plan
15. Types of sets, straight, giant, super, tri, drop, complex, single,
wave etc
16. Number of sets
17. Training protocol, strength, hypertrophy, endurance, speed,

The list goal on but it you just manipulated just one thing per program of this list then you would have nearly 2 YEARS of programs that without any combinations or variations!!

Get out of you comfort zone and get it done.

Tip 7:

>>>Small Steps = New Habits

Dial in to 1 thing at a time instead of changing everything at once. This will allow you to create new habits and phase out old ones. Also it will prevent you from becoming overwhelmed.

Nick Wardle
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