The training was intensive and pushed me to my limit and that’s what I wanted

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I was looking for an 8-week intensive transformation program and visited a number of gyms around London to find the right trainer for me. A number of factors made me choose Tirrel; he’s easy to get on with and has an infectious positive attitude, he clearly knew his stuff, was clued up on nutrition and his prices were sensible.

 

We discussed the goals I had in mind and he worked out an evolving program over the 8 weeks covering sessions with him and sessions on my own. He added a nutrition plan to this which included an array of natural supplements that I admittedly had little knowledge of beforehand and now wouldn’t go without. 

 

For me the training was intensive and pushed me to my limit and that’s what I wanted. Despite the hard work it was hugely enjoyable and I recommended a friend of mine to train with Tirrel – a clear indication that I was happy with how it all went! The results were great and also the knowledge that I gained through the 8 weeks on both exercises and nutrition made it even more worthwhile. I’ll be back training with Tirrel when I return to the UK.

 

If you would also like to be used to your training limit with one of our personal trainers, please get in touch.

Abs In a Month?

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Is it really possible to see my abs in a month?

 

 

In this day and age we have grown accustomed to everything becoming faster plus more accessible. With fitness it seems the same trend has set in, we all want results yesterday!

 

But is it really possible to see your abs in 30 days? So you hit the gym for a whole week yet no results. You decided to really go for it on week two but in your head you’re already defeated.

Why is this so hard, am I expecting more than what my genetics and physiology will allow?

 

Immediately results are always expected; a smaller waist, bigger biceps; squared pecks and chiseled abs are always high on the fitness wish list.

 

If you’re running thin on patients or if you feel this fitness malarkey isn’t for you, rest assured there is light at the end of the tunnel.

 

Getting on Track

You could lose a lot more fat than you would think possible if you actually knew how much you are over eating. I have seen many clients achieve rapid results just by keeping a food diary then bringing the calories down to optimal then creating a deflect in calories. Research shows that the majority of us consume more than 50% of our calories from carbohydrate; this approach is not for everyone. Your diet should be adapted upon body type, body composition plus activity level.

A good head start on beating this carb extravaganza is to aim to consume some protein at every meal and to load up on the veggies. Get creative with your food, balanced meals alongside controlled portions will turn you into a fat burning furnace whilst improving your body composition! Think outside of the cereal box

How many Crunches should I do?

My answer to that question is; not that many. Some of the best ways of seeing your abs in a short space of time do not involve doing any crunches at all! If you would like to burn tones of fat, use a mixture of multi-joint compound exercises alongside cardio. Training with the most bang for your buck exercise will result in more calories burned leading to fat loss. If you’re pressed for time train in a circuit fashion this way you can kill two birds with on stone and get ripped without any crunches!

An example of this style of training is below; remember you do not need to use all your tools at once.

 

Exercise                    Tempo     Sets/ Reps             Rest

A1 Split Squat           3010           5×10-12               30 seconds

A2 Lat Pulldown       3011           5×10-12                30 seconds

A3 Leg Curls             4010           5×8-10                 60 seconds

 

 

Can I see my Abs Yet?

It is important to keep track of your progress but I encourage clients to do this with the mirror rather than the scales; remember we want fat loss not just weight loss. If I was to tell you your going to lose 1-2lbs per week but by the end of the month you’d have shaved inches off your waistline would you take that? I’m sure most people would.

 

Another reason to focus on fat loss, over weight loss is, the lower your body fat the bigger and more defined your muscles will look…. Result!

 

So how do you see your abs in 30 day?

 

Priorities training

Be accountable for what you eat

Don’t over complicate things

Take Ownership

Focus on what you do want to happen and less of what you don’t

Determination

Be Consistency

Train hard, then train harder, and you’ll see your abs in 30 days.

 

if you too would like to see your abs, please get in touch, one of our personal trainers would love to help.

Lose Fat And Keep It Off With Sustainable Changes

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Lose fat and keep it off with Sustainable changes

 

 

If you have found shifting troublesome body fat to be a nightmare, getting into shape and staying in shape a struggle, not to worry you’re not alone.

What is the best way to sculpt a body that you can be proud of?

What is the best way to eat healthy, lose fat, enjoy the process and reduce your waistline?

 

In this post I will aim to shed some light on the path to sustainable changes that will lead to happiness inside and out.

 

  1. Training- start off with a number of training sessions that you can sustain, training 5 times per week isn’t for everybody. Be realistic with your goals, stay focused by visualizing what it is you want to achieve, add a little hard work to the mixture then you’re on to a winner

 

If you are pushed for time, use weights and train in a circuit fashion using the most bang for your buck free weight exercises.

 

Get yourself a training partner; a training partner of similar strength who shares a similar goal can be very beneficial when motivation is low.

 

  1. Nutrition- Start off by keeping a food diary, this way you can see where your calories are coming from also any bad eating habits. A common mistake many people make is being too restrictive at the beginning of their newfound journey, then they don’t make it past the first week. Aim to make small changes, for example, a chocolate filled doughnut to maybe a ring doughnut, a ring doughnut to just the inner part of the doughnut.

Many of the general population go from chocolate straight to celery then end up hating the world by taking away all the joys of eating, think small baby steps. You may think I have gone crazy, but with theses small changes you consume less calories and are more likely to eat better for an extended period of time till you are ready to get rid of the junk.

 

  1. Patient- We all want results yesterday, you didn’t get out of shape in a week so you’ll need to do more than a weeks worth of training plus better food choices. All changes come from within so you’ll need to create positive mental changes in order to see results on the outside and we can show you how.

 

  1. ENJOY YOURSELF- Here at Square Mile Fitness we pride ourselves on getting the best out of all are client but above all we make it fun.

 

Get in contact today if you would like to find out more on how to achieve sustainable changes while still enjoying your life.

 

https://www.squaremilefitness.com/our-services/transform-and-maintain/

Cardio For Fatloss

Cardio For Fatloss

 

 

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When it comes to using Cardio for fat loss I always prefer to do interval training, short sharp but at a high intensity.Interval training is a great tool (if applied correctly) to help you reduce your body fat whilst building muscle.Read more